8 kilos in 5 weeks is good but not healthy. Our body are made up from water, muscles and fats and etc. When we lose weight, the one that we want to lose is fat because fat is bad. Losing weight just like what you've done is bad because you are losing fat+muscle at the same time due tu very low calorie intake. Muscle is very good. Why? It makes you to be able to eat more without getting fat fast. Do read on one of my link below about BMR.

Congrats on the weight loss. Just asking, do you do any exercises?

The thing here is that, you have a very low calorie intake. Probably around 1200++ kcal excluding the nuts. Your goal is lose weight and this diet obviously work with you so far but you have to remember this, very low calorie intake is not healthy because you will lose fat+muscle. We want to keep the muscle as much as possible, because muscle is the main source of metabolism; the calorie burning source be it from food or fat. If you have low metabolism, you will have low capability to burn calorie thus your weight loss result will start to diminished.

So, what is the proper way to lose weight? You need to consume at least 80% of your calorie maintenance. No lesser than that. Eat more protein, reduce carb intake and do exercises be it aerobic or anerobic exercises.

This post has been edited by alien9: Jun 30 2012, 08:18 PM

Harris-Benedict equation is a good way to know your TDEE@calorie maintenance. But how did you get your BMR? For me, the equation that I've used is the equation that calculate together with your body fat percentage.

That would mean that, the two bread slices weight 57g and it have 124kcal.
These are the main nutrition info for 2 slices of gardenia wholegrain:

Calories 145kcal
Total Carbs 29 g
Total Fat 1 g
Protein 7 g

To count your calorie, you just need to include these number into your diet. As easy as that.
About the carb, it depends on your goal. You can eat anything as long as it suits your macro and it is healthy.

Nope. That calculator is wrong. Mine should be 2500ish kcal but it stated that I have 3263 kcal.
kcal is kilo calories which is what all the foods are using and our metabolism value.

To make it simple, my TDEE would be 2500kcal and 2 pieces of bread is 124kcal.

I don't think that it is correct that way. You must know your real TDEE as it will ensure that you will lose weight or not.
This is a way to find about TDEE by DT1:
http://forum.lowyat.net/index.php?showtopi...post&p=52659636

2 pieces of bread would be 124kcal. So, to meet the 1840kcal, you would need 30 pieces of bread (1 bread would be 62kcal) but I don't think that someone would just eat 30 pieces of bread a day no?

My answer would be no. Keto is not for someone who are not doing any exercise. Why? Before entering the ketosis state, you must depleted first your glycogen store both from muscle and liver. It is hard to do that without doing any exercises. And to fully utilize the fat burning effect, you have to do exercises to use the energy, if not, the effect would be too slow.

My take would be just do the low carb diet. Lower your carb intake, less rice, less bread take no rice at all.

The purpose of very low carb in Keto diet (less than 40g) is to change the 'fuel' usage for the body. Instead of using glucose that comes from carb, our body will use ketones that comes from fat.

Basically, it is all about calorie in vs calorie out. The purpose of lowering carb so that you will have lower calorie in hence creating a calorie deficit. Keto diet is not so easy, you need to count precise calorie, hold out from not be able to eat most carb food such as rice, pasta, bread, roti canai etc.

And you need to do it continuously without taking a break once; by break would mean eating carb. Once you consume carb that makes your carb intake more than 50g (more or less depends on the person), you will get out from the keto state and you need to restart the keto diet. To reenter the keto diet, you need about 2-4 days depending on the person.

The protocol itself is quiet 'troublesome' and to follow it requires great discipline and I would rate it as a quite hard diet to follow. Why? Because I'm doing it currently, just start back yesterday. Even after a one day of intense exercise, I'm still not in the keto state.

There are more easy diet such as atkins etc2. If you are in an unexpected dinner etc, you can skip your diet but keto? Once you are out, it takes days to get in the keto state.

Relax man. Been off from gym for a month, just started back again yesterday. Consider that your week off from gym as a resting week. Your body need to rest to you know, ridding all the accumulated fatigue. If you manage to go to the gym, you would feel like refresh and more energize.

Good work there man. Now, you just need to know about your macro nutrition. If you are bulking, the usual ratio for carb/protein/fat would be 40/40/20. So, 40% of your calorie should comes from carb, 40% of your calorie should comes from protein and another 20% of your calorie should comes from fat. 1g of carb and protein is 4kcal, 1g of fat is 9kcal.

About nutritional info, you can always see http://www.myfitnesspal.com/ or http://cekodok.com/ for Malaysia food database.

For example, let say that you need to consume 200g of protein. 100g of cooked chicken breast provide 31g of protein so you need to consume at least 640g of chicken breast. Of course it just an example. You can always mix your protein/carb/fat intake. 200g of chicken breast, 10 eggs, 2 serving of whey etc.

Well, if your workout in the gym is weightlifting, low carb is quite troublesome as you need the energy from carbs to do the workout. Maybe you are going too low? 10kg in 7 months is quite slow IMO. Do you calculate your calorie intake etc2?

I would say that your 10kg of weight loss is a total loss * Ba dum tss

This is my take on your weight loss result. You can only lose that much weight in a month when you lose your body water, your body fat and the invaluable muscle. Those muscle is the thing that dictates whether you will continue to lose your weight or just hit a plateau and gain back all the weight you've loss.

I hope that you can read the importance of muscle on my link; BMR and fat loss explained.

Another thing, your PT seems didn't grasp the best way to lose weight and dumbbell and bodyweight for toning instead of machine? That is just funny

Sometimes the exercises that we've done is not enough. We keep thinking that these 'exercises' can you lost your weight. For health purpose, maybe it is enough; better than be a potato couch but to lose weight, more intensity and volume is needed, and a well balance diet.

Props for the weight loss result . How much do you need to lose?

Sometimes less is more. When you've been working out every day for every weeks, you body do get tired eventhough you do have alternate rest day. Some people take a week break every 8 weeks of heavy intense training, and they will come back stronger. In fact, one of the tip to break plateau is to take a week off. Kinda defeat the purpose if you want to get stronger right?

That is the main primary fat storage for man. You need to have a low single digit body fat percentage to lose them. And some people, although they have less fat around the love handles, the obliques still didn't show up. Bad genetics. Haha

You can do thousands of sit-ups, crunches, reverse crunches, planks, side planks but still the fat won't go away.

If you have a huge layer of fat in front of your belly, by doing more abs work, your abs muscle will grow thus pushing the layer of fat further hence you will see that you are more fatter than before. Trust me, I've been there

Weight doesn't matter much but physical appearance does. You won't putting a sign telling other people how much is your weight just like Herba**** consumers do right? Hahaha.

My current weight is at 92.6kg and I want to reach 80kg before September. That would be 13kg of fat (not muscle) in two months time. Maybe the time period is too short but drastic measure must be done

This post has been edited by alien9: Jul 4 2012, 11:56 AM

Do exercises either anerobic or aerobic exercise. Eat a healthy diet.

Anerobic exercises are the kind of exercise that you only can do for a short time (around 30 seconds before you need to stop). A very good example is weightlifting. You cannot do 25 reps of heavy squatting without stopping because you will be very tired and your body won't allow you to do that; that is why comes the 5X5 which is 5 sets of 5 reps. Every 5 reps is one set, and you rest between sets.

Compared to aerobic exercises, it can be done for a long period such as slow pace jogging, marathon etc2.

This is the key word there. I won't know what exercises that I need to do if I don't do my research. In this IT era, almost all people have access to internet. If they can't google what is the best exercises, how to do them, diet etc, then it's their fault.

I didn't need any instructors at all. My gym PT cost me RM 18.00 per session where I can get all info on the Internet and it's free.

This post has been edited by alien9: Jul 6 2012, 01:29 AM

At the moment, read the pinned thread in the bodybuilding section. There is a thread about diet, training for beginner. Read them thoroughly and twice, and pm me if you got any questions or you can just post it here