Hey guys, I am rather new to this section of the forum and I have decided to make a change in mylife.

Im 25 this year,male, 178cm and weigh 121 kg. I started brisk walking and jogging workout for 1 hour x 5 days a week now already about 2 weeks doing it. Apart from that I have joined Brazilian Zouk classes which I have found my new passion. Quite a good workout too.

Breakfast: Ragi flakes with plain milo no sugar/creamer. Just 2 Tablespoon milo powder.
Lunch: a small portion of rice(about 20%) + vege (about 40%) + meat about (40%)
Dinner: Similar to lunch but perhaps smaller portion.

Water Intake : 3.5-4.5 liters

Im avoiding all processed foods, at least as much as i can. I completely stopped taking sweet things as well as fried foods. Most my dishes have minimal salt/sauce.

After 13 days, i have dropped to 116kg, lost 5. My goal is to reach my ideal weight of 85-90 kg.

Am I doing this right? Or any tips for me? Honestly after weighing myself today I felt inspired to do more now.

Sup keishi or should I call holy....

Congrats on losing lots of weight within a short amount of time. There's nothing wrong from being a an inactive not healthy person to a far more active person. Props to that. As long as you maintained your motivation and discipline and managed to get to your goal, then it's ok.

BUT if you wanna go into much detail, I'll say that losing 5kg in 2 weeks time is fast and it might be an indicator that you lose more than just fat. Since you've been replenish yourself with a lot of plain water, I'll say you lose quite a lot of muscle mass too in that whole 13 days.

Is it bad if you lose your muscle mass? The answer is yes. Muscle mass is the main fat burning factory in your body and if you have little of that, your weight loss journey may be stagnant at a point of time.

Hahaha had a feeling you might be the one replying xD
Well apart from cardio, I still do sets of exercises rotating between abs/upper body/legs. Quite balanced la.
But losing muscle mass, this is a concern. What could I do to resolve this?

i would change your 2 tablespoon milo powder to chocolate flavoured whey protein powder (i recommend ON double rich chocolate).

the food might be ok, but you should do some research about BMR and TDEE and look into possibly signing up to myfitnesspal.com if you think you can log all food. it helps a lot.

dont need to worry too much about the weight loss yet as you just got into it. just focus on changing your lifestyle! results will follow.

if you have access to a gym. then start lifting weights!

Hmmm.. Whey protein powder sounds good but what about low fat milk?
Will dumb bell's suffice? Don't have a gym membership as I travel a lot. I have 5kg dumb bell's at home.

if you are serious about it. but dont want a gym membership, i would invest in a barbell. ez curl bars take up less space. and you can adjust the weight as you get stronger or adjust the weights depending on what you want to do. its a bit expensive. but convenient. or you can do body weight exercises at home as well. but for me, the gym was always the easiest. because once i'm at home its like.... blehhhhhh.

what do you need to know about low fat milk? with your breakfast as a drink? or mix with the whey? some days i do skim milk and whey for breakfast. lasts me a while. only 200 cal. or if you dont eat the whey you mean? and just drink milk for the protein?

I really dont have time for gyms..
But after saw this decided to get it n try it on!!!
Its working out for me..
THE RACK

This post has been edited by 4lenAngel: Feb 26 2014, 01:27 AM

i have been doing cardio and weight training for the past few months, but still have some leftover hanging there. my weight is within a range of 68-72kg and height 178cm.

(1) Have a big breakfast, with lots of protein.
(2) Then have a late and light lunch, just to replenish energy and fill your stomach.
(3) Skip dinner, or do not eat anything 5 hours before bedtime.

This post has been edited by zlatanmessi: Mar 4 2014, 09:19 AM

I'm currently trying to lose weight from 68kg back to 65/60kg and trying to build muscle and tighten my slight loose skin during the period of time

Never try any protein supplement before, bought a 1.8kg MuscleTech® Nitro-Tech® Performance Series with 30g Protein.

My question, is it sufficient or too much to take once in the morning (1 scoop), 1 scoop each before and after work out during evening time?
Work out consist of 20-25 mins sprint on treadmills, chest pump, abs, side waist, shoulder, bicep/tricep and tight on daily basis.

My main concern is to burn fat and maintain/tone my muscle and not planning on building massive muscle over the period of time, just moderate toning will do.

Any advice from the pro?

This post has been edited by TheEvilMan: Mar 4 2014, 11:58 AM

Define building massive muscle over time. If only things were so easy, everyone would be looking good.

Anyway, one scoop before and after workout is fine.

In the future, save your cash for something else.

i mean i'm not planning to train bulk muscles, just moderate toning, taking supplement because i notice a significant drop in my lean muscle during diet, and things is certainly easy if discipline are been followed from time to time.

It seems you know your stuff already

If lean muscle mass dropping, probably means too large a calorie deficit, not enough protein, and lack of resistance training. Fix your diet first before looking to supplements.

nope, that is why i'm asking here

any suggestion for the food choice and training?

Some time tested rule of thumb:

Eat about 15% less than your daily tdee.
1g of protein per lbs of body weight
The rest come from quality, nutritionally dense carbs and fats.
Ensure lots of vegetables and mixed variety of food to get a good nutritional balance
Go into the gym 3 times a week to do squats, chest press, overhead press, calf raises, pull downs - takes you an hour or less each session.

That's all. That simple. Losing fats ain't rocket science.

errr actually i post this in both section, the weight loss and body bulding section cos i dunno where should i ask abt this
I already slim down significantly, what i wanting to achieve at the moment is to tone and also burn some fat (i assume toning and muscle building is 2 different thing, sry if i'm wrong)
My daily diet is base on dailt dietary intake, consist of fresh fruit and vege (mostly brocolli, apples, and other varieties), eggs, fish and milk, but i pretty sure eggs, fish and milk alone aren't providing the essential protein, hence the reason why i trying protein supplement)
As i stated, i hit the gym 6 days a week, doing around 45-1hr sessions.

So what's your question?

sry should had bold it cos it's a bit TL:DR maybe?