after raye, surely i think i need to lost my weight.
before this when puasa, i play rope skipping. 200-300 jumping for 1 day every night. i lost weight around 2-3kg in a week but after that, i got a really high fever. and then raye, my weight become like normal (95kg). hahaha
now mybe i should start diet and doing some rope skipping (100-200 jumping).
so, can someone give me good diet plan for a student like me

Hi, currently I'm hitting the gym to workout roughly 2 hours 4 times week, and play 3 2-hour sessions of doubles badminton a week if possible. I've started things slowly and gradually built my stamina enough to withstand this kind of workout activity, so I don't think I have any issues about over-exhausting myself.

So far I've managed to lose and keep 4 kgs off my body since February, I had a PT session at my gym and he had given me some routines I could work with when I'm at gym. I'm using the highest resistance that my body can handle for now. My general routines are:

30-minutes - Elliptical
30-minutes - Threadmill (some days it's 15 minutes cardio wave thingy and 15 minutes threadmill)
3 sets of 15 on the abductor
3 sets of 15 pushdown
3 sets of 15 sit-ups
3 sets of 10 leg raise (I try to push to 15 on this when I can, I find this the hardest of my routines)
3 sets of 15 bicep curls
3 sets of 15 triceps extension
3 sets of 15 leg extension
3 sets of 15 leg press
3 sets of 15 pulldowns
3 sets of 15 chest press
3 sets of 15 low row

My PT told me that I could do this for a while, but eventually there comes a time where my body 'adapts' to this routine and I won't see much difference in weight.

While all I can definitely feel more fit/stronger, is it true that I will have to change to a different form of workout routines for weight loss? Or just increasing the intensity/frequency of my sets should do? I've written down my weight by week to track progress, and lately I notice it had stagnant for a while now.

Any comments on what I should do/should not do?

Hi guys, have a question. I started losing weight since 9 weeks ago (2 mths 1 week) started at 95kg+ now I'm at 84kgs. Basically my foods I try to limit to under 1700kcal (usually ending up around 1300-1400 on low days and 1600 on high days).

Food I eat is pretty clean. Carb sources at most I take 2 oranges/apples a day, the rest comes from boiled broccoli,cauliflowers and other veggies (i don't fry them, make soup). Protein sources are tuna, skinless chicken breast, and sometimes (not very often) prawns, fish, and beef. Prawns I would cook in soup, fish steamed, beef in soup as well.

Anyways, point is I've been losing weight and it's beginning to slow down (know it's normal). For the latest week I lost 1kg. (I weigh every Monday morning, empty stomach, a cup of plain water). I play badminton 3 times a week (mon,wed,fri) and do stronglifts 5x5 (tue,thurs,sat). Sunday is an off day.

I'm contemplating on going for a cheat day or to go to around 2000 kcals a day just to either boost leptin levels, or give the body a break. But I'm not sure whether it is needed for me. I can absolutely stick to this diet and go on like this. I'm just worried I will hit the plateau fast or get energy dips......

Any ideas?

is losing 100 calorie per day by jogging enough?? dunno if 100 or 100k...because my treadmill only count 100

i had try insanity last week day 1 fit test... what i can say is really insane... i only can endure 15mins out of 45mins fit test video...

i will try again day by day.. dun force urself to follow exact 60days program..

hi! ok here is my suggestion...

1. Workout with free weight (such as dumbbell, ball and body weight - push up, pull up, squat etc) is good to strength your muscle, but not to lift much weight since you want a lean body. maybe u can use 6-10kg dumbbell only.

2. Cardio training is good for warm up and increase your metabolism. Set your cardio machine at least 500kcal target.  Then you go for free weight training.

3. Always do your training in circuit. Such as;

a) push up x10 + squat x15 + abs crunch x20 -- repeat 3 reps for all this.. (just example..)

4. Manage your meals. Take not more than 35g carbs in a day. Should take more protein foods such as meat, lamb, chicken, etc.. supplement is good for you to manage your meals.. ;-)

gonna buy some soon..

Hi, i want to ask is 'Ayam Brand Chunks Tuna In Water' & 'Ayam Brand Sardines In Tomato Sauce' do not need to reheat or cook? Can consume it directly?

Guys, is it okay to eat right after you workout/exercise? After heart rate is stable and not gasping for air..

Guys, I have a question here, if I wanted to weight loss and lean muscle, should I ignore the weight training? Because I seem gaining weight even I reduce my diet and eating right.

Any best exercise to burn fat in middle body part, such as, chest and belly?

@alien9,

I wanted to lose weight but it doesn't seem to be successful. I don't take any supplement as Uncle Google told me that it gave alot side effect.

My ways is reducing carbohydrates like rices to two spoon, avoiding oily food, calories intake less than 2k per day. Been doing cardio on treadmill for 30 minutes 3 times / weeks. Weight training after cardio for another half hour. During working, walking up to my seat using stair instead of lift. All these doesn't seem good to me.

Do I really need to go for side supplement??

I heard low carbs diet would  be more effective and never put anything into your mouth after 6pm except for plain water. A gallon is much preferable.

why giving up grains and have such a big impact on weight lose and following a diet plan seems so difficult follow through?

forget all about lowfat, lowcarb, diet recipes, eating schedules, cardio exercises, weekly training, slimming centres... its tough to lose weight following any of these "plans".

to lose weight effectively and naturally is to know only ONE thing. its "How fast the food u eat turns into blood sugar" that makes you fat.

It is NOT "sugar" nor "fat" that makes us fat. Again, it is "how fast the food becomes sugar" in our body that makes us fat.

Hence, Glycemic Index (GI) is the key.

But individual food GI does not matter anymore when everyday we are gulping down 90% flour/rice content at any given meal time.

Grains/flour/wholemeal/rice/brownrice/oat/cereal turns to blood sugar (high GI) the moment u eat it.
Go Google "how sugar are stored as fat"

And grains, are not meant for human consumption.

Give up grains and you don't need any diet plans to lose weight.

simple carb and complex carb are two things. strive to eliminate simple carb from processed food and sugar drinks. minimize simple carbs from natural food like fruits. complex carb in vege forms is important for a steady flow of blood sugar conversion to energy throughout the day.

the key is to slow down food conversion to sugar as much as possible and not getting hungry. and you wont get hungry when insulin level is steady throughout the day. to achieve a steady insulin level, make sure food you eat converts to sugar slowly. its a healthy cycle

when food is converted to sugar in a rate faster than it is being used as energy, the rest unused sugar are 
stored as fat "within the same period of the meal time" 

Eat less but more meals is to eat only enough "energy" to use up for the next 2 hours before your next fueling session.

 If you try to eat more during breakfast in order to eat less during lunch, or eat more dinner before 6pm so you dont have to eat supper, depending on the type of food, if its HI GI food like rice n mee, sugars are already being stored as fat during the morning and dinner session. you will find it hard to go through the day, feel hungry and still be fat. this is caused by "sugar spike, insulin also spike" pattern.

if its all natural food like veges, fruits, nuts, meat then you can last/tahan the whole day without feeling hungry and with steady energy level.

eat less but frequent is not a diet plan to lose weight. its good to stabilize insulin level for health purposes. lose weight is the side effects of it. 

calorie counting for the day do not work in losing weight  if you eat alot during breakfast/lunch and skip dinner because you have exceed the daily limited. it makes u hungry at night, confuse whats right or wrong.. and yet no weight lost. ( fats are stored during morning/lunch session)

But calorie counting if important when you stagger your meals and not overeat in every meal. to lose weight, dont have surplus calorie for that particular meal session. and when adds up, dont go over the daily recommend calories.

no, you wont lose weight if you eat only vege n meat exceeding yr calorie limit. you will still be fat. 

but the key to remember in losing weight the healthy way is to eat within your daily calorie intake with food that turn to sugar(energy) slowly throughout the day. 

Before you say something BS, please understand the key point where astralliquid has describe. Thanks.

@alien9,

As I said, the main factor effecting your fat is what nutrients that you have consume. You are just like comparing a person who is drinking coke vs drinking a plain water. Besides, your statement is assuming that people are eating as much as they like and losing weight like a magic.. the answers is a big NO!! There are alot meal replacement supplement out there and hundred of GYM and park out there. The main point is, do you have the initiative to realize your focus. Take it easy..

I heard low carbs diet would  be more effective and never put anything into your mouth after 6pm except for plain water. A gallon is much preferable.

cut down on food intake. I'm on a cutting phase now, so I can tell you how much food you have to cut.

breakfast,
nothing, I hate breakfasts.

lunch,
- small bowl of pasta or spaghetti, around 300-400kcal
- protein shake, 110kcal

dinner,
- minimal rice with meat and veg, 500kcal.

so it usually rounds of to around 1000kcal. it is very effective. and you might be asking, how the hell you get energy and also eating so little? and here the fat burners come into play.
no milo, no candies, no soft drinks and drink lots of water. I have a beach date next week, so I have to go to the extreme alr.

and fasted training.

tbh, I believe the term 'low calorie diet will make you lose muscle' come about because eating less which equals to less calorie in, will result in less nutrients for rebuilding, repairing and maintaining muscle mass. stuff like essential amnio acids/first class protein will be close to nil because dipping below 1k calorie doesn't really provide much.

solution is, rely on supps for the time being.

there isnt any scientific proof that when glycogen(carbs) is all used up, muscle will be burned to provide energy.

umm, proof? instead of talking why not just post it down here.

first of all, muscles are made up of amino blocks(protein), water and some glucose. I agree on the nutrients part, but then calories? what does calories have to do with muscle maintenance? Say fats are high in cal, so I eat loads of them to maintain my muscle?
and our body do keep extra amino acids, thats why if you dunk on tons of protein, you'll get fat. Obviously you dont use fat to supply the body with glucose and amino acids, cos fat is fat..it is for energy purposes. fat > carbs in terms of energy value. But I'm not saying one should not totally weaned off from carbs.

and yes, I did mention it was for short term..unless you are anorexic.

I don't have google research to back me up, considering that I'm freaking lazy and always hated research work. However, what I can share with you is my personal experience.

Here is my credentials :


Left : 97KG (5 months ago)
Right : 78KG (2 months ago

Today (WARNING HALF NAKED PIC! MY BODY AINT PRETTY TO LOOK AT)


I'm currently at 73KG (btw my height 178cm)
I can't tell you if it's good or bad. I would just like to physically show you the outcome you can expect from a pure cardio and extreme calorie deficit diet (on some days I barely hit 1000 calories). Could it be better? Perhaps? The muscles on my shoulder is kinda lacking, so I'm planning to bulk up once I've cut down to 67kg. However, despite having most of the days on calories deficit, I still treat myself (occasionally, twice a week) to nice meals with my families, attending mamak, drinking, wedding and birthday parties. There's only 2-3 heavy meals a week won't hurt, just watch out your meals on other days when you're more in control of what you eat.

Did I lose a lot of muscle? Did the muscle loss from extreme deficit affected me greatly? I won't know. What I can tell now is that currently, I'm SIGNIFICANTLY feel much better on my daily activities. 97KG time I used to dread even a short walk from my office to the toilet. Nowdays, I don't even mind taking a 2km walk back to my house from the LRT station (always do this when the traffic was so bad that I'm walking faster than the cars on the road). My body feels great and I hardly feel tired even walking up 5 stories to my office floor, and buying clothes is great nowdays.

I have showed you the method and result based on my experience. I'm not here to tell you what's right or wrong. It's up to you to decide what you want to do.

Oh finally I would like to stress this out : LISTEN TO YOUR BODY! (although I would like you to resist the evil temptations from your stomach, unless it starts to hurt)