Trust me when i say i know my Shit. Like I.said, my sis and i don't do cardio, we eat pancakes, chocolate chip cookies and waffles on weekends, no fat burners. No starving. And my sis is more ripped than me. You can do it. Flexible dieting, calorie counting and weight training is the key.

I was 45kg iny teens, then overweight at 93 kg, dropped to 70kg and maintaining single digit bodyfat year round. So i had a skinny phase, a fat phase. I know how you all feel. Been there done that. If i can do it so can you! Have faith.

My suggestions :-
STOP cardio. Why? If you use cardio, you don't know if it's your diet working or just cos of the cardio. NEVER do both cardio.and calorie deficit. 1 variable ( is easier to tweak) which is your food take compared to 2 variables (diet and cardio). Once you get diet right, THEN cardio to shed stubborn fat.
2. Calculate calories.
3. I'm anti cardio for fat loss, I'm or cardio for hearth health. BIG difference between weight loss and FAT loss. It should be renamed fat loss thread.
4. Make dieting fun. Nasi lemak or cheeseburgers are allowed IF it fits your total caloric daily intake.
5. Flexible dieting. Not avoiding foods you like but not going crazy on them either.
6. Don't rush..The slower you lose fat the longer it stays off.
7. Brown rice and white rice, no difference. It's cals in vs out which matters.

Any advice on the weight traning?

Trust me when i say i know my Shit. Like I.said, my sis and i don't do cardio, we eat pancakes, chocolate chip cookies and waffles on weekends, no fat burners. No starving. And my sis is more ripped than me. You can do it. Flexible dieting, calorie counting and weight training is the key.

I was 45kg iny teens, then overweight at 93 kg, dropped to 70kg and maintaining single digit bodyfat year round. So i had a skinny phase, a fat phase. I know how you all feel. Been there done that. If i can do it so can you! Have faith.

Stickies i posted up in the bodybuilding section.

With regards to weight and physique yes totally agree that you can pull it off as a key part is total calories expended.

But how about upcoming research on sugar and refined "empty" carbs and their link to long term brain health (e.g. from mental focus, to bigger issues such as Alzheimers), and also gut health and cancer risks? It's too striking to just ignore.

Take for example,..

From a psychiatrist's perspective:
http://www.huffingtonpost.com/daniel-amen-..._b_2868392.html
http://saddleback.com/mc/ms/75aea/

From an endocrinologist's perspective, there's Dr Lustig from UCSF.

Also Dr Natasha Campbell, a neurologist.. on gut health

An of course our dear Dr Mercola's site with some sources quoted there as well.

Not questioning your credentials as a great doctor, just getting your opinion on this with relation to long term health.

What's the healthy figure for the deficit? 500? Or more?

10%-20% of TDEE.

whats the cheap source of protein i can get as a student?

i taking lipo-6 and cardio 1 hour everyday to lose fat.

i need the protein so i dont lose muscle. i eat tandoori and satay everyday okay?

i also lol. but thats what people all around me have been telling me.

Something I seriously need. Have been getting only 4-5 hours' sleep recently

So, let's say if I get up at 4am (slept at 11-12 at night), does that mean I am sleep deprived? I always go get some water, sit down, and 15 minutes later I go back to sleep.

Oh no! You generally need more!!! Sleep debt!

Yeah lol. Went to bed at 9pm on both Saturday and Sunday, still couldn't "repay" the debt I owe.

ada sesiapa yg guna TRA product tu x...kena ambil utk 3 bulan lepas tu x payah lagi..tapi 3 bln kena belanja sebyk RM 5k lo..berbaloi x?

ada sesiapa yg guna TRA product tu x...kena ambil utk 3 bulan lepas tu x payah lagi..tapi 3 bln kena belanja sebyk RM 5k lo..berbaloi x?