cos i remember using online calculator my bmr is around 1800 and calories needed is 2800. so easier to calculate, i take about 2000kcal/day (roughly).

5x5 is 5 sets and 5 reps right? what is 5/3/1? sorry if stupid question.

guys, just a quick question...pls dont shoot. usually, from your experience, how much percentage of body fat will only the muscle in your body able to be visible ?

No prob with that.. Might be good as well.

Btw my opinion is don't do static stretching before your lifts. Only stretch after the workout. Need to confirm though.

I come back and have answer to myself..

I felt fatigue and muscle sore because I ate too less. I shouldn't create more than 50% calorie deficit to my BMR. I also don't eat enough protein for my muscle recovery since do quite a lot weight lifting. I also don't have enough energy to do cardio. That'swwhy when I do HIIT, sometimes I felt like to vomit or blackout. I am not only torturing myself but also destroying my metabolism.

I now change my my diet. Instead of consuming 1200 calories out of 3500 calories expenditures.. I consume more complex carb and protein. Try my best go for real and unprocessed food. I now becoming hardworking cook already. My mom also shock. Ekekek...

Thanks to this thread.. learnt a lot definitely.. sometimes the generous comments that I received /.read here might not be comprehensive but they make me doing more research 

I want bro... pm me too

I wanted to ask, we should do cardio first or weight lifting first? The problem if I start with either 1, I'll usually exhausted already... how?

losing 1 kg per week really wonder how you do it.
I only manage to lose 11lbs in 7weeks with clean diet and intense exercise (cardio, HIIT and wieght lifting), hit gym 5times per week.

I felt my progress is slow but I pujuk myself not to greedy as I believe my skin need times to firm up..

still I can't stop my self to wonder does my progress slow..hmm

after reading from page 1-37, couldnt stop myself from posting ~

im 165cm weigh 62kg now with BF 23%.

4 days workout a week.

monday - back workout

wednesday - chest workout

friday - back workout

sunday - fool around in the gym

off day i ll do jordan yeoh high intensity work out at home for 2 rounds

following Alien9 's guide which is calorie input < calorie output

hoping in 2 more months i can reach 15% BF ~

btw, not taking any supplements at all. only reduce carb, i cant stop rice intake as my mum will scream at me if i dont eat what she cooked.

i should thank you for providing so much info to me LOL!

anyway. the workout routine imbalance as in i only work out chest and back?

hi guys. im looking for the lesser evil of food (halal).

working in shah alam s15.
so quite limited selection of food. and i dont have time to cook. so the only choice is to buy from restaurant got malay and mamak here.

my usual menu is:
rojak subang. (shah alam branch)
nasi + ayam + kuah kicap + kuah ayam madu (mamak)
mee goreng
mee hoon goreng.

any idea what menu wont get me gain weight fast?

right now doing badminton 2 hours/week
sometimes with swimming too..

Some diet food like lemon juice, honey with cinnamon, warm water at early morning etc healthy diet food for weight loss. Then regular exercises, yoga are also effective. If you want faster result then so many fat loss steroids are also available in the market.

Losing weights is not a easy part of life.....

Guys. I usually workout after class at around 6 tiill 7 pm. Then I have my protein shake and play high intensity futsal for an hour and a half from 8pm. I sleep at 11pm. So the question is, when should I have my dinner?

Before gym? Between the sessions? Should I eat after futsal? I don't eat late coz the calories will turn into stored fat when I sleep. But I heard that it's important to get some carbs for recovery. Any advice?

You'll need to eat to recover from the energy used up so eat up after your futsal! It won't be stored into fats as long as you don't go sleep immediately (leave about an hour of leeway) right after your dinner - that's what I know.

Btw, interesting read

Need opinion from fitness sifus on my diet and workout plan.

I'm trying to lose weight ASAP, probably in this 6 month period. Last time I'm doing weight lifting, it doesn't help me a lot. Just make my muscle a bit harder with minimal weight loss. Then i change to p90x workout and boxing training, drop weight quite fast. But i stop all of that due to my busy schedule.

Now I'm back to drop weight and more serious.

My height is 1.98cm with weight 1xxkg lol.

Everyday routine:
- 5AM i will take 1 shot of collagen (don't ask me why but my gf gave me)
- 6AM 1 fat burner pill
- 9AM breakfast (usually oat or steam fish)
- 3PM 1 fat burner pill
- 3.30PM cardio & yoga workout (1-2 hours)
* I didn't do any weight lifting yet, wanna build my strength first with the cardio
* Main focus on abs, thigh, back
- 5PM dinner (usually boil chicken breast, pasta, mushrooms with tomato sauce. No oil added just boil)
- 8PM protein drink (maybe around 60g)

Am i doing this right? Maybe some sifus will guide me on this.

Sweet pez,

Everyone can post what they wanted to post, so I am just suggesting what can be a solution here.

Arrio,

I do not deny that exercise is the best for our fitness, however, exercising can only help you lose external fats, it can't help you lose visceral fats. Nuskin TRA helps to do that. Not only that, TRA helps to reduce high blood pressure, cholesterol levels, risk of  cancer, etc. You can go google about Nu Skin and it is a huge company, listed on NYSE. Pharmanex is an olympic chosen product and why would it be a bad product.

THis is nothing like herbalife as herbalife only gets you to drink the meal replacement. you lose weight but not fats. Nuskin focus on NO STARVATION. so it is the closest to the diet. The program includes many other supplements including fat burner and multivites. I suppose those who go to the gym take fat burner as well. Correct me if I am wrong.

It is a healthy solution for those who would like to lose weight.

I just realise one thing... I eat more meat and less vege and less carb + minimal exercise.... what'll happen to my body?

thanks.

i don't get this weight loss thing.. how to know if you lose fat and not muscle?  how do you lose muscle?

Anybody heard of Tripo-X?

It's a natural food supplement with 2 main formulations. ONE - BLOCK FATS. TWO - BLOCK CARBS. It has been shown in studies to reduce carbohydrate and fats absorbtions, hence reducing calories.

.        Non-stimulant
·        Non-laxative
·        Non-allergenic
·        Caffeine free
·        US FDA GRAS (Generally Regarded As Safe) status
·        GMP compliant
·        Suitable for regular use
·        No unpleasant side effects (e.g. no oily spotting on underpants)

Loose weight Fast & Healthy:
Take tripo-X® with every meal e.g. breakfast, lunch, dinner or supper AND exercise for 30 minutes at least 3 times per week.

Anybody heard of Tripo-X?

It's a natural food supplement with 2 main formulations. ONE - BLOCK FATS. TWO - BLOCK CARBS. It has been shown in studies to reduce carbohydrate and fats absorbtions, hence reducing calories.

Tripo-X is made to reduce the absorption of fats & carbs up to 40%-60%, not 100% (If it's so, I wouldn't have suggested the product in the first place).

Alien9, the product description didn't change it's just that I gave you the detailed version at the latter reply... according to your question

Well, you can eat less, but you'll feel hungry thereafter, or end up snacking more. Well, it depends on your goals actually. There are a few usage of Tripo-X:

1. Healthy Lifestyle: To Reduce fat and carbs in diet, take Tripo-X before fat-rich, oily or high carb meal (ie: Char Kuey Teow)
2. Weight Control: Aim is not to put additional weight, but to maintain weight, take Tripo-X before high calorie meals (buffet, nasi kandar, banana leaf rice...etc)
3. Weight Loss - (Gradual) Take Tripo-X with all main meals (lunch and dinner)
4. Weight Loss - (Fast) Take Tripo-X with every meal and exercise for 30 minutes at least 3 times per week.

There's 50% off now, so, no hole in your pocket.
It depends on motivation behind loosing weight. You're right, sweet_pez, the best reason to loose weight should be for health purposes, right? Unless we eat 5 types of fruits, 5 types of vegetables, 3 types of cold water fish, 2 types of protein, grains, nuts and soy everyday and exercise 30 mins a day, then yay! We are on the right track! No nasi lemak, no chicken rice, no char kuey teow, no mee mamak, no nasi goreng, no roti canai... but all home cooked food, fresh fruits and vegetables.

Temporary or long term it depends on how the user uses the product. The product is here to assist (esp those with unhealthy meals) and how one use it depends on his/her own determination in staying healthy