But wont he lose weight in an unhealthy way? Even the tub states "Dont use this as a meal replacement"

Yeah. That is true. You can lose weight if you take protein as a meal replacement, but it is not healthy and even the tubs say that it shouldn't be used as meal replacement but still your brother opted to listen to his friend. Tell him that he is wrong. If he want a meal replacement, ask him to buy real meal replacement product such as Herbalife etc2. Still, nothing beats the old dieting and exercising method

You should visit my blog:

www.coachfahmi.blogspot.com

I had the same problem as you before and now I lose 12 kg in 2 months.. Now only I can join the gym as no more knee pain.

Can't be any unhealthier than the usual Malaysian food, e.g. char koay teow or nasi lemak.

In fact, it is much healthier if compared to such foods. Added on with milk, that's even better.

The only lacking thing would be a significant source of vitamins and minerals, which the usual foodstuff as mentioned above don't provide anyway.

Malaysian food is really unhealthy indeed. Homecooked meal are the best.

Actually it would be foolish to say food is unhealthy. In actual fact what's unhealthy is the selection process. For example, what's lacking in most diets are vegetables and legumes, very lacking. They are compensated with rice instead.

Malaysian food nowadays i guess?

Maybe so. Combine that with an increasingly sedentary lifestyle, and influx of refined foods.

I need help here. Since CNY, I have started my weight loss plan. Before that, my weight is 99 kg,173cm.

Now I am 90kg,173cm.

I sprint(run fast and rest continuously) 30 mins everyday for about 3.25km(65 lamp posts)

Didnt take breakfast(sleep til very late since i am final year student lol),

lunch eat rice,(meat,vege,egg)any of 2,

and dinner only take oat with 2-3big spoons of sugars(without sugar it is yucky lol)

Sometimes supper(not frequent,once in 2 weeks) with roti bawang/kosong with teh o ais kosong.

In addition, I do take dumbbell for biceps on arms for about 200 times per everyday.. Er, for fun,not to increase muscle mass, just because my brother got dumb bells XD

I every tues will go to uni clinic to measure weight, and consistently drop within 0.5-2kg.
I do understand that my max intake of calories is 2000 per day calculated from internet.

Now the problem is, when it reaches 90 or 89.5, it cant go further more, and remain same though add another activity:cycling for 3.25km every night around 11pm.

another problem occurs as I feel no energy when running,not because of tired or lack of oxygen, oni feel better if i eat more abit during lunch.

Anyone can help me?as my target is to reduce until 70-80kg. 10 more kg to go.

I am graduating,so maybe someone can suggest a better plan for me?

lets say everyday jog 30 mins, breakfast with 4 empty breads + nescafe, lunch rice(vege+egg+meat any 2), dinner(i cant choose for dinner,have to eat whatever mum cook==). what else i can do? plz help

What's up Kenneth!
Based on my diet plan with results :-
From what i've learned, breakfast is really important. In fact, i read this article which says that having eggs for breakfast helps you lost weight. Totally cut off rice for lunch. Rice plays alot of factor especially when it comes to losing weight. Where as for dinner, have a simple light dinner, prob a bowl of salad with chicken breast. Try your very best to reduce on sugar and salt. I know its hard but you dont have a choice. Sugar is really really bad. I only have one can of soda per month. Totally cut on supper, never have meals after 8pm. Really unhealthy dude especially roti bawang/kosong. Packed with unhealthy carbs. Teh O Ais kosong, packed with unhealthy diluted sugar. There's no point working out hard when you cant control your diet, like some of them say 'muscles are made in the kitchen the most'. Eventhough you go to clinic all the time, losing weight doesnt mean you lose body fat mass. Dont forget about water retention ( sweat ). This is my routine everyday :-

Bfast :- 2 Eggs. If too lazy to cook, a cup of raw rolled oats and milk
Lunch :- Oven baked chicken legs ( sometimes breast ) with vegetables. Sometimes i'll have Salmon
Dinner :- My family is busy, so i cater food. I'll stop eating when i'm not feeling hungry, feel slightly abit full

Gym :- 10 mins warmup on treadmill, incline 8 constant. Speed 4, then Speed 12, then back to Speed 4, Then back to speed 12. Change every 30 seconds. Yes, it's really tiring. Remember, finish when you're done, not when you're tired. Then i'll move on to weights. Weight training about 1-2 hours. Consistent weight training, meaning shorter rest time. Then i'll go for cycling classes ( one class burns approx 500 calories, i'll only cycle 3 times per week )

I did this for 3 months. My results :- 88.8kgs --> 76.4kgs in 3 months
I'm pretty sure you'll do better if you totally cut off on sugar and salt. I'm not disciplined enough, i have ice cream and hamburgers sometimes All the best

hi gannicholas ,your outcome is effective within 3 months! just a few questions below which i hope you can answer if you don't mind:
1) totally cut off of rice -> without rice,don't you feel no energy when running?i sometimes even take livita or redbull to burst energy before running
2)weight training for about 2-3 hours. wow tats tiring ><may i know your total spent of time in exercising per day is?
3) lets say I plan to have 1 hour of exercise everyday, can i purely just jog(or sprint)? cuz infront of my house there is a jog lane, quite convenient to do so. is it ok if i don do weight training? I prefer to look skinny rather than muscular because I have a quite wide bone structure =(
4) eat dinner before or after workout?

Thanks!

Well you'd just have to run harder to burn off that rice or energy drink which had no health benefits. What's the point of taking it then.

The exercise that you do is called aerobic exercise. Sure it is good to burn the fat but the problem with aerobic exercise is that, it also burn your muscle and that is the hard truth. You know that you have a 2000kcal of calorie you need to eat a day but with that 9 kg of weight that you lose, it might be 50% fat and 50% muscle, 70% fat and 30% muscle or any other value. When you lose your muscle, your BMR will drop a lot. When your BMR drop, your calorie maintenance will drop thus you have lower calorie to eat daily (From 2000kcal maybe drop to 1800kcal). Unless you alter your diet according to your new calorie intake, you will not lose weight.

About your tiredness, that is the sign of lack of energy. Eat high GI carbs before exercising for your energy.

How come?Any exercise will indirectly train certain part of our muscles, isnt? for instance, jogging would train our leg's muscle. I don't understand why I will lose my muscle if I purely exercise rather than going to gym for dumbbells.. But you might be right that my BMR drops. As everyday i use 2000kcal as my guideline, suppose 1 day net reduce 1100kcal will lead to 1kg lost per weak (7700kcal consumption = 1 kg weight loss), now it is no longer working in this way. only explanation is my BMR drops

wiki states that high glucose or GI food will lead to obesity, is it appropriate to consume before exercising?

Normally we eat dinner before or after exercise?I mean the final meal of the day.

at this time, you should take only really healthy food. not the bad sugar and all. why not replace the 2 tablespoon sugar with banana. the roti canai with wholegrain bread + no sugar peanut butter.

Take omega-3, and a little almond for snack. Take green vegetable like salad.

Hi kenneth
1. Never take livita or redbull. Extremely high in sugar. I used to bring along a bottle of 100 plus when i workout, nowadays i stop due to the amount of sugar content in it. I get carbs from oats. I usually feel energized before i workout because i'll always take a 30 minutes short nap before i head to the gym. After my 10 minutes warmup on cardio, i'll do one set of pushup to pump in some blood into my head. I'll feel more energized.

2. Weight training 1-2 hours, sorry. Hmm. i'll usually workout 27 out of 31 days. Let's just say i workout everyday in a random week. I'll spend at least 3 hours in the gym, 3 times per week. The rest 2 hours. Remember, it doesnt matter how long you spend time in the gym. It all matters on how much effort you put on working out.

3. If you prefer to look skinny than muscular, why not? Swimming helps too in case if you're bored of jogging.

4. That i dont know, i have not done any research on that. I usually eat after workout cause i cant go to the gym that late at night

haha.. true also. I will eliminate sugars from now onwards..ya better don take livita, the drinks is more sugary than u expected..very concerntrated especially the honey 1..but why salt also has to be reduced?salt can be eliminated by sweating out right?

i will giv a try for a month and see how's the result..hmmm

1. Yes, all exercise train your intended body part but I've read somewhere in bodybuilding.com section about this thing. Tried to search it, maybe I'll post it here if I found it. But the thing is, have you seen a long distance runner? How is their physique? And compared to sprinters, they have good muscular physique because they incorporate weight training into their routine.
2. If you lose fat, you must alter your BMR as fat also contribute to BMR value although not as much as muscle. But then, since you are not doing any specific exercise that increase your muscle mass, you might lose your muscle thus lowering down your BMR value. Even when people who in cutting phase continue with their weight training. Why? It is because to minimize he amount of muscle loss during cutting process.
3. Disregard my advice about GI but you still need to consume carbs before doing exercises. Most people who opted for weight training consume carbs meal 1 hour prior to exercise. I don't because I train fasted.


3 hours per session in the gym or total of 3 hours?

sounds confusing. lets summarize out a general way for overweight people like me.
1) no extra sugar, no can drinks, no junk food
2) exercise daily(sprinting or jogging) after work for about 30 mins to 1 hour,another 1 hour of workout in muscle pumping. then only dinner.
3) dinner eat plain oat, lunch normal with less rice and lots of vege, breakfast eat plain breads(4pcs) or 1 egg & 2 plain breads
4) no supper after 8pm.

Is that ok? anything i miss out?if not i will start from tomorrow onwards

1. Very true.
2. I would advice you to do weight training first then cardio exercise. You need a lot of energy for weight training, whatever energy left is used for cardio.
3. It totally depends on your calorie intake. I would suggest you to avoid the carb but eat slow digesting protein prior to sleep. This will give your body a steady amount of protein in order to repair your muscle (if you do weight training).
4. If you sleep at 10 pm, do no 3 at 10 pm. But it totally depends on your calorie intake and how you portion them throughout the day. Let say, breakfast 20%. lunch 35%, dinner 30% and supper is 15% of calorie intake.
5. The best way to lose fat would be weight training. Why? Weight training if done right would lead to increase of muscle mass thus increasing your BMR thus increasing your calorie maintenance. High calorie maintenance would able you to eat lots of food without worrying about increase in fat (unless you created a calorie surplus).

This post has been edited by alien9: Jun 18 2012, 01:23 PM