Ok I found it, the link above summarizes most of it.

I recommend 1 min 59 secs.

Lol, you don't want to follow my diet. Trust me. What I'm trying to imply is, tweak your diet to its optimum state, THEN think of supplementing cardio IF your MAIN purpose for cardio is for fat loss. Because you WILL get bored of it.

However, if the purpose of you doing cardio is primarily for cardiovascular health, by all means, not a problem.

I'm not anti cardio, I am pro diet when it comes to fat loss. How would you know if the diet was working if cardio is added in before the former is optimized. Get me? =)

im planning to have cardio+diet to get healthy while losing weight also i dont want to gain anymore mass i want to lose all of my excess fat

This post has been edited by siles1991: Jan 23 2013, 02:40 AM

I lost 14kg last year, kinda consistently..

upper body seems a lot leaner now (not muscular tho), but my butt and thighs still looks like a big dustbin @@.

hopefully this year able to loose half of what i achieve last year..

Guys, is it okay if I drink banana milkshake for lunch. 2 medium bananas with 200ml lowfat milk and 5 cubes of ice. No sugar added.

Sounds like your goal is weight loss. No, bananas aren't the best ingredients. They're fully carbs, digested fast, and provide low satiety.

Yeah to lose weight. Anything better to replace it with?

Some that I can think of at the moment

Lots of leafy veg
Hard boiled eggs
Lean meat

What should I do to lose my excess fat I'm 175cm and 70kg

Any alternatives for vegetarians? Eggs too are not an option.

I meant to replace the Banana in the milkshake bro

is there any best way to smaller my waist as my stomach is getting smaller.. previously i was 98 kgs and within half a year i lost 22 kgs, but the fed-up part is the waist...

just continue on what you are doing and just be patience. Its up to an individual body to pick and choose on which part of the body fat to be used as fuel.

Hi sifus, I'm trying to lose fat and gain muscle. I'm a student at university. A lot of walking around all day since need to take LRT to go to campus.

My weight is 94kg,165cm height & 96cm waist measurement.

I'm on cycle for my fat burner

This is my eating routine:

30 mins-45 mins before breakfast:

2 Caps of Dymatize Super Amino 6000 (3caps = 3g BCAA)

Breakfast:

Small portion of white rice (3 or 4 large spoon)
Fried Chicken Breast
An egg with yolk removed
3 medium-sized raw cucumbers
Black Coffee less sugar

Tea Break:

2 pack of diced fruit ( usually sell for RM1/pack)
Black Coffee less sugar

Lunch:

Small portion of white rice (3 or 4 large spoon)
Fried Chicken Breast
3 medium-sized raw cucumbers or any other ulam
Black Coffee less sugar

Evening:

Workout for 60 mins. Mostly weightlifting. Begin with 3 mins cardio. One body part per day. Chest/Bicep & Tricep/Back/Shoulder/Leg
5 days per week

After Workout:

4 caps of Dymatize Super Amino 6000 right after workout. (Or should I take it intra workout?)
1 pack of diced fruit (usually guava)

Dinner:

Daging masak merah 1 org makan (my fav )

Before sleep:

2 caps of Dymatize Super Amino 6000.


*Plenty of plain water was taken along the day

Any comments guys regarding my diet?
I felt like I'm eating too much

Also, I'm planning to take creatine before workout. Is it recommended? Or is it too early for me to take creatine?

Hope u guys can comment what I had done wrong here. Thanks sifus

- Too little carbs.
- Fruits are a poor source of carbs.
- Extremely poor micronutrients support.
- Creatine is fine to start anytime as long as you're on a regular training regimen.

Thanks for the info there mate... is been a year already since i start my diet... hope the result will work fine...

Fully anti rice, thats what I've done for my diet plan

- Since I aim to loss fat , deswai low carbs Should I replace those rice with oat or 100% Whole Grain bread?

- Micronutrients = multivitamin right? Calcium Zinc Sodium and vitamins? What food I have to take for these nutrients? I tot fruits and veges have this.

Cannot do that mang, have to cope with study and later no energy during workout. Planning to change rice to oat or 100% Whole Grain bread.

This post has been edited by skycrawler: Jan 28 2013, 01:09 PM