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!

Dear Sifu,

Thanks for your advise. i know there`s caffeine in the fat burners- and logicaly thinking, its correct what, your trying to say. i think I will avoid coffee starting today and see how it goes- for a period of 1 month.

stop calling me bro...

Doesn't matter what time you eat - brunch or no brunch - total calories consumed in a day doesn't change.

What sort of workout plan do you mean? Someone suggested HIIT - it's good cardio workout and I recommend you to try it.

Sorry sorry my friend,

That means you have brunch ( Breakfast plus lunch) and i can dinner than. is it okay? or still shall i break it into three meals a day?

workout right now what i meant is just normal exercise which means just on track mill plus some weigh lifting.

HIIT- i saw the video.

do you have any meal plans that you can suggest?

list down 1st your daily meal pls

example

MOrning 9am: coffee, 2 slices of bread + 2 half boiled egg

Lunch 1pm: economic rice (1 dumstick lot of vegetable and quarter plate of rice)

Dinner 8pm : economic rice ( no rice, lot of vegetable, 1 fish, 1 chicken breast)

Just want to ask about my workout and diet plan, I begin this diet and workout since July 48 kg and now weigh 43 kg.
Breakfast – fruits with green vegetables smoothie with HL milk, flax seed and wheatgerm
Snack – cucumber/carrot at 11.am
Lunch – home cooked chicken breast without skin sandwich/wrap, tuna sandwich
Dinner – roast chicken with sweet potato or steam fish with veges or tofu without rice OR oats
Workout – Hiit 4-5 times a week for 30-35 mins, yoga on sat & sun, crunches, sit up and leg raise 3-4 times a week.
Is my plan sustainable in a long term or will I get tired of this plan after a few months? Is this even a good plan? My body fat percentage is still high and not decreasing this few weeks at 23% but in July is 28% BF.

It depends on individual. I always believe in 'what works best for you' since everyone's body works differently. I eat very often in a day because i get hungry easily. I take breakfast, tea break/ snack, lunch, tea break/ snack, pre-workout snacks, dinner and sometimes supper (and yes, I still lose fat %). I'm very used to his regime and only skip on tea breaks/ snacks when I'm really busy (eg. trapped in meeting, traveling etc).

Which is why it all boils down to WHAT YOU EAT instead of how often or how many meals you take.

Now, if you're a bit on the heavy, be careful with treadmill. You might put pressure on your knees which in time, will possibly cause knee pain if you run on it frequently and intensively. For a start you might want to brisk walk first then slowly upgrade to running (interval with some rest time) when you're comfortable with it.

Weight lifting is good, keep it up. The guys will be able to advice you better if you have questions on it. I'm a noob myself in weights. I would also encourage you to do functional training (search youtube/ google). It can also help you to lose fat and tone up your body.

I don't really have meal plans to suggest as everyone have own preference but as a guide, herein are some of the food that I personally eat. Open yourself up to different food choices/ options. Dieting doesn't mean you're restricted (depends on individual) and starved.

It's hard to tell whether you'll get tired or not. Up to you isn't it? But note that our body adapts to certain regime after awhile and you'll need to tweak/ change your routine to ensure it doesn't go into the 'comfort zone' where you'll stop burning as much as you used to. For some, this is the stage where they hit plateau.

Dear SIfu,

Right now, as i stated earlier my diets doesnt involve breakfast. here`s the daily meal:

Morning about 8am: coffee without sugar

Lunch 1230pm: Fried Kueow Tiow with chicken/ Fried Mee/ 4 slices of bread with peanut butter and butter

Dinner: Noodles/ Kuew tiow/ Burger/ Very seldom rice

The entire day I will have about 4-5 cups of coffee without sugar. very seldom snacks in between- if there`s any also, only some Jacob biscuits.


So, what you think?

Dear Sifu,

WOWOWW!!!

Your so lucky, because you can enjoy your food. Yeah, the food suggestions might help and I will start it from tomorrow. Yeah, I will be careful and start with your advise with walking first and than slowly running. I will take into count regarding the gym workouts as well.

Which gym do you go? I think I will cut down noodles right now and stick to small portion of rice as well as eat oatmeal bread for dinner.

Wow, within 2 months you can see this much result- i personally think is okay (In a normal Person). May be the sifu`s over here can share extra idea/suggetsions the way you diet or workout!

Good luck bro!

You may think my weight is alright but it's not. I'm a short person like 155cm? I'm not so sure about that but it's around that height. So basically, I'm a little bloated? Hahaha

My dad sends me to school everyday. I've been trying my best to resists all those chinese food lately but my dad is a typical asian kind of dad who will be like "WHY YOU NO EAT? LATER YOU NO ENERGY TO STUDY LATER. COME EAT, EAT, EAT" Sigh.
Hmmm, before this I checked "The Weight Loss Thread v1" and someone says that Jacob's biscuits are the best as it doesn't contains much oil than other biscuit brands? How about if I drink yakult/vitagen less sugar? Is it okay?

Thanks again, sweet_pez!

i think you already see the example of this
Breakfast – fruits with green vegetables smoothie with HL milk, flax seed and wheatgerm
Snack – cucumber/carrot at 11.am
Lunch – home cooked chicken breast without skin sandwich/wrap, tuna sandwich
Dinner – roast chicken with sweet potato or steam fish with veges or tofu without rice OR oats
Workout – Hiit 4-5 times a week for 30-35 mins, yoga on sat & sun, crunches, sit up and leg raise 3-4 times a week.

she is doing good.

as for your, too much carb. keow tiow, noodle all carb.
try replace them with vegetable. lot of vegetable and meat.
and workout HIIT, it will speed up your progress..

listen to your body. if you feel tired, u can have a cheat meal once a week. remember you cant keep press you body into calories deficit too long. it will cause your metabolism rate going down too.

I am not bro, I am a girl


I have sushi tei as cheat meal most saturday, that is my only time I pile on carbs. But body fat doesnt seem to go any lower, but weight is decreasing. I want to lower my body fat in order for me to define my abs. But now BF remain stagnant :/

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This post has been edited by johnjiji: Aug 30 2013, 09:45 PM

I'm quite afraid of this. Now my usual eating habits are around 1.2k cals per day only because my meals consists mainly of vegetables now.

So I would like to know, how low can a guy's metabolism rate go? I'm 78kg, 174cm.

hey guys how to actually consume lipo-6 black UC?

Errrrr lucky? Anyone can enjoy the food they want again I have to stress, dieting should not be 'painful, suffering or stressing'. Enjoy your food but be smart in your choices. I eat frequent but I don't eat a lot each time. Snack could be an apple or 2 bananas. At times it's some oats or a bun. You can have cheat day (limit them though) or cheat meal.

I'm a Fitness First member love FF!

Agree, cut down on noodles, kuay teow, yee mee etc and just take some rice/ oats instead. I'd suggest the oatmeal itself instead of oatmeal bread or oatmeal biscuit. Trust me, there's a big difference.

I see, tell your dad that you're trying to change/ lead a healthier lifestyle and advice him to join you it's not healthy for anyone to eat outside food that's so oily each day.

Hahaha I wonder if it's me who mentioned the Jacob's biscuit. Anyway I used to take Jacob's high fiber, low sodium biscuit. It used to be dry and tasteless (which is good) but recently it has gotten much oilier and I've stopped taking it. Instead of biscuit, I'm taking Granola bar as pre workout or afternoon snacks.

I don't know, I still find the 'less sugar' on yakult and vitagen very sweet. Is it a must for you to take? Taking low fat milk is better.

My favourite is a Lassi Kosong Kao/Pekat at proper Indian eateries. Always hilarious to see how my family members' faces change after taking a sip.

Depends on what bread. If it's the Adventist 7 grain sprouted bread that's better than rice. If you're referring to white bread, rice would be better (in moderate amount).

Anzen organic oats. Costs about RM2 - RM4 more than Quaker Oats.