Hi guys,

Need help losing weight. I'm looking to lose around 8 inches around my waist by year end. Building muscles would be nice but the priority here is to lose weight.

Can someone help me with a workout plan? I'm also starting to get swimming lessons so I will alternate days with swimming. So a workout for 3 days a week.

Workout Days will be Monday, Wednesday and Saturday.

My diet during this period is:

Breakfast: Yogurt and Granola Bar
Lunch: Lots of chicken and veges
Dinner: Apple and some nuts, maybe yogurt if I'm still hungry

Without working out at all and just staying strictly on the diet, I've lost 3kg and 1 inch around my waist.

Any advice would be great. Thanks.

This post has been edited by highbury1913: Aug 26 2013, 11:34 AM

I hope you know that it doesn't matter what time you eat, your calories intake per day is the same. So go ahead and eat up for your dinner.

Anyway going back to your meal plan... it's not very healthy. Lack of nutrients. I've just talked about Granola bars in one of the thread and it's packed with sugar so you wouldn't want to take it daily. Take the bar sparingly or as pre-workout to give you the energy needed.

You're not taking any carbs? They're not bad, you know. Take some rice (brown rice has more nutrients than white) along with your chicken and vege. You can have the same healthy meal for your dinner (rice, chicken, vege). No doubt you're able to drop some weight based on your current meal plan but I don't think that this is something that will last. You need to plan for long term, not temporary.

I find granola bars a good quick snack especially as I don't have much time in the morning. I do understand that perhaps I should have it less frequently though.

As for my lack of carbs: I just noticed that I lose weight a lost faster by limiting my carb intake. I do have some carbs but not much. I don't cook so access to brown rice is not possible. I try to get some carbs from my veges, fruits, etc.

What about my workout plan? How should I go about that?

Yes, take granola bars once in awhile, I'm limiting myself to max 2-3 bars per week. Only take when I really need the convenience.

You're losing weight because:
Output > Input (food intake)

If you need 1,500kcal to maintain your body weight each day and you're only consuming 1,000kcal per day, no doubt you'll see your weight dropping.

Workout plan? You mean swimming on Monday, Wed and Sat?
Besides, you'll need to state what sort of workout you're referring to. Weight lifting? Do you do cardio?

No workout plan thus far. My plan is 20 mins on the treadmill followed by [insert suggestion here]. I don't know which part of my body to work on and when.

This post has been edited by highbury1913: Aug 26 2013, 11:48 AM

Your intention not to build muscles right?
If priority is to lose weight then you can do HIIT as some seniors always suggest. HIIT - High Intensity Interval Training (go Google up). And you can find a lot of HIIT workouts from Youtube.

I would suggest that you do some functional training to tone up as well.

hi guys, need comments on my diet.

breakfast: 3 in 1 oat cereal drink

lunch : a plate ( 1/4 portion of rice, 1/4 veges, 1 piece of chicken or a scoop of meat or 1 fish plus eggs)

dinner : a plate ( 1/4 of plain rice and soup based like chicken/meat tomyam/ soup (but i just take the meat, veges or chicken inside) the soup i just take a sip)

currently, my weight is 67 kg with height of 162cm. im planning to reduce weight to around 60 kg and become more fit.

doing weight training 3x-4x/week with cardio on the other days and 1 day of rest.

any comments? will taking rice for dinner defeat my purpose?

Ditch the 3-in-1 cereal drink. Take oats instead.

The rest seems fine except for the lack of vege and fruits.

A lot of people seemed so strained by rice. It's natural and nutritious, take rice. But Brown Rice is better, so there you have it. Eating few spoonful of rice won't lead you to put on weight. Excessive intake of it (or any carbs, fats and sugar etc for that matter), will.

well now im 91 kg... so... im gonna get 75 kg in 5 or 6 month.... that is my goal then... veggie like cabbage, bendi , carrot , spinach and fish or egg(without oil) like semi-vegetarian.. do you think its possible..?

Nothing is impossible, it's how hard you're going to work towards it. Vege is good but I always stress on balanced meal - meaning there should be protein, carbs, fiber, calcium, vitamins, fat (minimum) etc. Setting a goal is always good but do think of the long term. I have seen people who set short term goals, met it and then rebounced again.

hi guys,

just wondering if u anyone of u experience weight gain after exercise?
I started insanity cardio workout for 7th day now. I literally almost gain 1kg.

Googled & researched; they were saying its DOMS, water muscle retention or some sort. Kind feel very disappointing, after a week workout i see no reduce in weight.

I have been eating normally~? as per my daily food intake, not much changes..which goes something like this

MOrning: Cup of milk coffee, 2 slices of bread

Lunch: Noodle/Beehoon/KiewTiao Soup

Another cup of coffee in the afternoon

Dinner: (Noodle Soup + Apple) OR (Economy Rice + Soup + Apple)

1 kg is too little and to preliminary to come to any conclusion. Give it another week at least.

Where's the protein in your diet?

And don't look at the weight. Look at body fat % instead.

Agree, do look at the body fat for effective measurement

Hey Sifu`s,

Please guide me. Im currently 95kg and 180cm.

I really want to lose weight. I am currently and taking API which i think would increase my metabolism rate.

i have stop eating rice for almost 2 weeks but i dont see any weight loss in myself. I normally dont take breakfast and the pass 2 week i have been eating bread for lunch or sometimes noodles or sometimes i skip and only have a cup of Milo.

At night, normally i take bread or sometimes, noodles again or just a ramly burger.

I dont eat in between meals but i am coffee person, where i take a few cups of coffee a day without sugar.

The problem im facing is that, i don't know why i cant loose weight although i don't consume much food. im really trying my best by taking some fat burners to increase my metabolism, where i think mine is very low but i dont think its working.

Since i have cut rice and many things, some my friends told me i put on weight and my face look rounder. i dont know from where did the weight come from and since i reduced my eating habit.

Please advise me on routine if you guys can, and I will follow. I am planning to hit the gym as well. I heard my friend said if you take Lipo 6 UC + Lipo Nutrex, it can burn a lots weight when you hit the gym? Is it recommended? I took many kind of slimming products as well as fat burners before, but it seems doesn't work for me. I REALLY need HELP! I want to loose the weight to look good as well as healthy. i think i need to loose about 15-20 kg or more.

Please advise sifu`s!

This post has been edited by young_guy87: Aug 30 2013, 09:51 AM

Any recommended supplements, please inbox me the details my Sifu! thanks in advance.

supplement wont help much. do you know most fat burner contain mainly is caffeine? and you coffee person. maybe your body already get used to caffeine. even so, fat burner only SLIGHTLY increase your metabolism rate.

go hit the gym 1st. try HIIT (google if you donno what it mean). as your diet, please list down so we easy track what wrong is your diet.

just only 1 week. zzzzz

people take weeks to reduce the weight. and weight not the best measurement.

as for your lunch and dinner. i suggest u reduce rice, noodle, beehoon intake which is carb. try add in more vegetable and meat. reduce carb, add more fiber and protein which is lower in calories and make you less hunger feel.

1. It's funny how everyone stopped taking rice but go for noodles and bread. Rice is better than those, so don't worry and eat up your rice with MODERATION.
2. Another mistake - DO NOT SKIP BREAKFAST. When you don't take breakfast, you're actually slowing down your metabolism as your body has no fuel.
3. Bread and noodles are not as good as you think it is. Don't take them too often.
4. Milo - replace this with something else. It's better to take oats.
5. There really is nothing wrong with Ramly burger but burger patties are usually made by mashing/ blending meat + fats together. So no, don't take them often.

I hope now you realize why you're not losing weight despite thinking you're not eating much.

You should increase your protein - eggs, chicken breast, milk etc. Take oats. Cut down on fried, processed and oily food. Have your food steamed, baked, stir fried, grilled (with no butter/ margarine). Load up on vege and take your fruits. From white rice, change to brown rice for better nutrition and take less noodles.

Yes, go to gym and workout. Fat burner only help to give you that energy and push, you'll still have to workout hard and watch what you eat.

Hey Sifu,

thanks for the advise.

1. Are you sure rice is better than those? Noodles and rice have lesser Carbo compared to Rice right? Moderation means- eat hald plate rice you mean?
2. Dont skip breakfast, but i am not a breakfast person. Ok, I will try taking a breakfast. Do you have any suggestions for that?
3. I thought breads can be taken, to cut carbo intake. People normally advise saying dont take rice for dinner but replaced it with bread. What you think about this my friend?
4. Ok, I will stop taking Milo and replace it with oats. Which oats you mean? the normal oats or the Biogrow oats?
5. Yeah, i dont take that often and I will try to avoid them if possible.

Ok bro, any fat burners or supplements you recommend? furthermore, do you have any suggestions of work out plans?

Is taking Brunch advisable? That means, i have my lunch earlier like at 11am or something?

thanks bro, for advising me!