oh gawd foods being served in wedding dinners. ENDLESS. HAHA

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Added on June 25, 2012, 9:07 pmWOW! Congratulations! I went from 88 to 76.4 in 3 months, now i'm currently stuck at 76.4 for two damn weeks already

This post has been edited by gannicholas: Jun 25 2012, 09:07 PM

That is good man. Congratulation on your progress. Now it is my turn to use all my advices to start back my fat loss journey. Been exactly one month from not doing any exercise and controlling diet due to lots of projects needed to be done.

HAha yeah man,avoiding all those fast food and soft drinks and oily food. btw is tuna and wholemeal bread advisable? without mayo etc. with egg whites maybe? im trying to find alternatives but not completely shutting out food that i like.

Whole meal bread is good. If possible try to get Gardenia Breakthru which have low GI. For tuna in can, get ayam brand Tuna in mineral water which is the healthiest tuna u can ever get. Egg white is great. One whole egg white without the yolk is only 17 cal which is super low in calories. Steamed chicken breast is also goos

Congrats bro. U can do it. I started with about your weight at 86kgs (once 89 b4). In 4 months time, I have lost a lot kgs. I am now 73kgs and looking forward to my idol weight at 68kgs. Let's do it together. I weight once every two week and so far the scale is moving slowly. About 1kg per two weeks.

thanks. Good luck with your cutting too. sacrificing nice food is quite worth it after all. resisted temptation from junk foods and fast food for the past month.

It's hard to gain 15 kilo too, expect hard way to burn them off.
pay for what you did =)

wow... are you sure for that? 12km/h warm up?? our best runner in LYN runners also cannot warm up with that kind of speed. summore 20 km/h?? you can challenge those Kenya in local marathon events already..

That is like 3 min / km pace, you will finish your 10k race in 30 minutes,

plus your first 2 minute in 12 km/h, 2 minutes in 14 km/h, you total expected finishing time for 10k = 31:24

http://track.rtrt.me/?appid=4fd179f2546798...-10&l=FINISH-10

Fastest Malaysian 10k runner is only 35:24 for distance of 10.6km.
your expected finishing time = 33:12,

bravo a new malaysian running star is born!

Harharhar you are so funny Misunderstanding i assume from you. Not constant la. first 2 minutes 12km/h, then 2nd - 4th minute 14km/h then 20km/h like what, 30-60 seconds? =____= Think i run for more than 30 minutes straight at that speed ah? Die la like that

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Added on June 26, 2012, 3:24 pmthanks bro. I weigh every morning and night. Ahahahaha! Stuck at 76.4 for 2 weeks already, sadly

This post has been edited by gannicholas: Jun 26 2012, 03:25 PM

5 minutes treadmill workput? haha tht's interesting.. usually i start from walking, 5 ~6k, then proceed on to 8~9, stay around 10, then final push around 12, before gradually slowing down back to cool down..

What to ask, is Heart Rate Monitor (Timex, Polar..etc) good to use? Need something motivate to push me.

haha warmup bro. I'm reducing on cardio now, focusing on weight training I do cardio after weight training like.. 3 times per week only

hmm...Any guide on weight training? Nowadays I'm only doing cardio in gym, after that will be rushing off to work, wonder if without PT what can I do with the gym >"<

guys...can anyone give me an certain exercise that help me lose some weight ..
im 63kg now and planning on losing 3kg ..no rush ..
do i have to do aerobics all the way?

You can always self train like what I've done when I am starting to weightlifting until now.
Here is a link for you to read: http://www.stronglifts.com
A good compound routine exercise great for beginner.


You can always opted for aerobic exercises but if you want something different, try the link above. It is called stonglifts 5x5

Thank you very much. I'll give it a try for my next visit to gym. I'm not a very strong person. Only manage to get some stamina from gym. Now hoping to build more muscle and tone up the flabby part

Prepared this for lunch
How's everyone doing?

Aww man, that's gooding Although you should post at the food post w/o, pre w/o thread. Haha

Ahaha hey my man. Just wanna get this topic updated. Ahahah! So quiet

Hiya.

92kgs 165cm 35 years old. FAT. Borderline HBP
was almost a 100kgs a a couple of months ago b4 i started dieting/exercising.

2 normal meals a day - breakfast (oats) and lunch (rice + veg + a bit of meat) and homemade celery + apple juice for dinner - acceptable or not?

My place has a fully equiped gym. No trainers though. Am currently doing 30 minutes of cardio workout on the threadmill every other day (a total distance of 2.5 - 3kms) plus some basic weight training (sigh, 12 x 2 rotations of bench pressing and 12 x 2 dumbell lifts, puny me can only do 10 pounds sigh x 100).

Am I on the right track or do i need to gym everyday? Am usually knackered after every session so am worried I will be overdoing it.

Thanks.

92kgs, 165cm, woah.

Based on your meals.. Well, based on my meal, i cut off carbs. Totally cut off carbs for 3 months, now i'm having carbs for breakfast only ( oats ) i totally cut off rice. If you really need to eat rice in your meal, make sure its brown rice. High in fibre. For bread, avoid white bread. Regarding on the apple juice, what kind of apple juice? Freshly blended or those sold in the supermarkets? Cause those sold in supermarkets are high in sugar, eventhough some stated "NO SUGAR ADDED" but there is still sugar. Always check the nutrition content before you buy a product. Cut off carbs, sugar, oil and salt and you'll do good for sure. Avoid junk food too.

Trainers isnt necessary, dont worry. This guy, he told me that it doesnt matter if we're physically strong. All it matters is that we have to be mentally strong. A strong mentality is the main key that motivates ourselves to lose weight. Regarding on cardio, try and go for high intensity cardio. For example, run on tredmill for 30 seconds, rest 30 seconds and repeat or set the tredmill maximum incline and take a really slow jog. Resistance is the key, resistance is your friend.

3 months, i go to the gym at least 27 out of 31 days, i lost 12kgs in 3 months. Just avoid working on your same group muscles everyday. Have a 48 hours rest. Let's say you're doing biceps today, do triceps tomorrow and do legs the day after tomorrow.

All these are only based on my experience

Seniors, correct me if im wrong