You did try workout as you mentioned above and it's show less result. That's mean you need to tweak your workout and nutrition. Try to improve your treadmill (adjust to 30mins or improve speed i.e; from 7 to 8) and then check the result after one week.

Hi guys, my weight is 76kg with a height of 165cm. Currently age 23. My bmi is already considered as overweight. I'm really worried that I will be obese when I start working. Any similar case with mine that has successfully lost weight?

My current diet is
Breakfast - Biscuit/Bread with kaya with a cup of Nescafe or Tea
Lunch - White rice with gravy + Chicken + sometimes egg
Dinner - Rice with Chicken and Vege
Sometimes gila will have Mcd for supper. Once a month.

I cycle to class. So currently that's my only work out.
Usually sleeps around 1am and wakes up at 8.30 am for class. Do this contributes to my weight too?
1 more thing, i found out that i sweat a lot easily. Especially when eating spicy food. Sometimes I cycle to class. Waiting for it to be empty. Stand outside for 5 minutes only, the back of my shirt like soaked with water already. -.- sign of overweight?

How to improve my diet guys? Help! Is it okay if i change my lunch to bread only?

This post has been edited by briantwj: Apr 12 2013, 12:11 AM

Run more than 30 mins with comfortably hard pace.
Discomfort will bring results.

Does that log include your snacks in between?

E.g. food that you binge on between breakfast and lunch or in between lunch and dinner (if any)

I don't feel that I am not getting enough sleep. So that's out of the question.
If I just wanna slim down (not getting 6 pack definitely), cycling and basketball everyday is sufficient? Because in my uni, cycling is my main transport. lol
About taking more meat and reducing rice + gravy, I'll be google-ing on that. Didn't know that meat intake wil help in weight lose.
Snacks in between
Breakfast and lunch - biscuit (again), sometimes maggi
Lunch and dinner - none

mee and their family's not good dear

Hi all,

Do eating Noodles better than eating rice?

I am seriously overweight and really need exercise.

Sadly, reached home at 8pm plus.. tomorrow have to wake up at 6.30am to take 1 hour drive to work.

Not much time to exercise. Currently doing light dumbbell lifting and weekend, force myself to cycle 20km..

Should I take some supplements to control weight?

worse than rice

processed carbohydrates like white rice, white bread, and noodles break down fast and release high amount of glucose in the blood, hence the body think that there are excessive energy and store them as fat. it's better not to take more than 2 - 3 spoons of rice and noodle in every serving.

Thanks.

2-3 spoon of rice is very small portion. But if I do exercise, do I need to eat more rice?

Thinking of spend at 10 minutes of doing Cardio for next week...

Sup guys, it has been awhile since i've last updated myself on LYN
Need help and suggestions, should i cut or should i bulk?
I'm currently bulking, i was cutting from january - february, decided to bulk till june until i did my body composition scan and this was what i got



I workout 7 times per week
Sunday Back
5 back exercises + 3 bicep exercises + good mornings
3-4 sets per exercise, 8-12 reps per set. As reps decrease, weights increase.

Monday Chest
5 chest exercises + 3 tricep exercises
3-4 sets per exercise, 8-12 reps per set. As reps decrease, weights increase.

Tuesday Legs
7 legs exercises including 2-3 calves exercises + squats, deadlifts. Doing 2-3 calves exercises because i have chicken legs, i did cycling back when i was overweight.
3-4 sets per exercise, 8-12 reps per set. As reps decrease, weights increase.

Wednesday Arms
5 biceps, 4 triceps.
3-4 sets per exercise, 8-12 reps per set. As reps decrease, weights increase.

Thursdays Abs
4 supersets, each superset consists of 2 kinds of abs exercise.

Fridays Shoulders + Chest
5 shoulders + 2 chest

Saturdays Abs + Cardio (light exercise)

My current diet
Morning
4 half-boiled eggs, EITHER 2 wholemeal bread + Peanut Butter and one glass of milk OR one glass of oats + milk

Lunch
Something like this, something similar

OR
Subway's Sub of the day + Roasted Chicken

Dinner
Something like this, something similar


Snacks :- PB Sandwhich
I drink green tea everyday

Pre workout :- Cellucor C4
Post workout :- Used to be Nitrotech Hardcore Series, moving on to ON 100% Gold Standard Whey

Before :- Body Fat % roughly around 25-28%
Current :-

Thanks!

This post has been edited by gannicholas: Apr 14 2013, 10:02 PM

I dunno about you friend but you look great!!!

How far are you cycling each day? Eg. How many km. And how long does it take for you to get to Uni from home?

Eating more meat (aka protein) helps to keep you fuller and with that you can reduce your rice (carbohydrate) intake. Meat doesn't "help in weight loss". It is also dependent on how you take your meat. Eating it fried is definitely going to increase your calories. Go for healthier options.

Biscuit contains a lot of sugar. Recommend that you replace with something else and Maggi is bad. Suggest that you have tea break on a fruit/ low fat milk/ tuna sandwich/ oats etc.

Also, eat your regular meals and I mean taking breakfast, lunch and dinner. By skipping meals (as you indicated - no lunch/ dinner), your body is starving. If you notice, you're not consuming enough protein, fiber and vitamin. Your current food intake is high in sugar, fat and sodium. Eat your lunch and dinner - take rice, meat, vege but don't consume in excess.

I think a lot of forumers had already answered that rice is way better

If you're only doing 10min of cardio, make sure it's intense enough to burn more calories.

Nothing wrong with increasing rice intake if your workout is regular & intense as you're burning more calories. However don't take in excess (eg. double it - unless your workout is also doubled/ tripled!). Eg. if you go to the gym 5-6 times a week and workout approximately 2-3 hours each time, you'll definitely have to eat more as replenishment.

Btw do go for brown rice rather than white rice, or you can mix them.

This post has been edited by sweet_pez: Apr 15 2013, 12:39 PM

thanks man but i wanna reduce more on bf %

One more question.

Is it a crime if I exercise while drink Gatorade?

Previous I cycle, and half way, my leg crammed. I thought I didn't do enough warm up or stretch but someone told me that I should drink some carbohydrates.

So, I cycle while drink Gatorade or 100 Plus Aqua. Is it wrong?

Lol, it's not that eating meat will help you lose weight.

Protein has a higher TEF (thermal effect of feeding) compared to carbohydrates. I don't want to bore you with the science and nutrition terminology but basically what it means is that, most of the time, you will expend more energy trying to digest protein compared to carbs. For simplistic sake and not over-complicating things, I'd put it simply as an increase in metabolic rate.

Also, I would cut out that maggi. Take a look at the nutritional information of a packet of maggi. Ain't worth it for the satiety it provides. But then again, to each their own.

I know. I just didn't know low intake of carbs n high intake of protein will help in weight loss. lol That's why i say i wil google it.

From now on I'm cycling 3km every day, and will cut out on taking maggi. Hope I can see d result. Will update here if my weight loss is successful.

Thanks to all the sifus here for the explanations.

hey brian,

i assumed you have a smartphone, try get this amazing free app called "runkeeper", it will give you a good stats and by having those stats you can motivate yourself to improve plus it have a specific plan such as weight loss.

give it a try..

cheers

The Weight Lossing is morning in walk ?

Currently in the state of losing weight but is it okay to have tutti frutti right after gym? Only nuts as topping.