I do about 30mins 4km (Speed 9.5 km/h) cardio on threadmill
followed by weight exercise for abt 45min from Mon to Fri and weekends off day.

I managed to lose about 30kg in 6-8months
Started with 124kg and now im 89.3 kg

im soo proud.

I do about 30mins 4km (Speed 9.5 km/h) cardio on threadmill
followed by weight exercise for abt 45min from Mon to Fri and weekends off day.

I managed to lose about 30kg in 6-8months
Started with 124kg and now im 89.3 kg

im soo proud.

why do you time your weight exercises? gj btw

Guys.need advice.i want to buy sort of wristband that can record my sports activities..usually i will jog,cycling and swimming..
Hm can u guys suggest which wristband that good for me..or watch also can.
Thanks

what phone are you using?

Trying to maintain my muscle while loosing fat is hard though. 178cm 83kg bodyfat 24% trying to cut until 75kg isnt really easy.

Still a uni student and sem break until next week, so will try hardest to reach for my goals

Diet for morning, noon, night
(morning)
- marinated chicken breast with garlic marinating sauce that's around 30 calories for the sauce itself
- water
- some fruits

(noon)
- dory fish with the same sauce
- watermelon juice blended
(night)
- chicken breast again with sauce
- some fruits and again watermelon juice

trying to limit less carbs and more on protein itself,

workout - cardio everyday running for about 400 calories while also maintaining my workout for chest, arms, back and legs

already been doing this for 1 week, lost around 1-2kg, but the weight seems to be fluctuating everytime, sometimes 80.5, 81 then after dinner 82, midnight check around 81.5, next morning wake up 80.5kg, then drink a bit water scale go up 81.5     

haishh, pening man the scale, but what I am doing can anyone help judge if my plan is good enough and when's the right time to check my scale?

Thanks

Dont look at the scale too much. Look at the mirror and take pictures of your progress every fortnight. get pumping and do not lose motivation ! Just check your weight in the morning before having anything for consistency. Cheers !

True I always check my scale in the morning and measure my waist line consistenly.

so far until now 2 months I am now 73kg lost about 11kg and my body fat has reduced by 3% (21%), planning to lose until 68kg and have about 18% bodyfat and start pumping muscles while maintaining my diet   

11kg is alot man... i think you lost muscles as well. better have more protein in your diet. Anyway great job !

True I always check my scale in the morning and measure my waist line consistenly.

so far until now 2 months I am now 73kg lost about 11kg and my body fat has reduced by 3% (21%), planning to lose until 68kg and have about 18% bodyfat and start pumping muscles while maintaining my diet   

thanks haha and yup found my arm shrink from 27cm to 24cm, gotta workout arms more   

No use reduce lots of weight but only few of them are fats. You'll have stagnant result soon.

what phone are you using?

Guys.need advice.i want to buy sort of wristband that can record my sports activities..usually i will jog,cycling and swimming..
Hm can u guys suggest which wristband that good for me..or watch also can.
Thanks

for cycle, running and swim .. garmin 910xt or newer version 920 .. i have 910xt ..

Trying to maintain my muscle while loosing fat is hard though. 178cm 83kg bodyfat 24% trying to cut until 75kg isnt really easy.

Still a uni student and sem break until next week, so will try hardest to reach for my goals

Diet for morning, noon, night
(morning)
- marinated chicken breast with garlic marinating sauce that's around 30 calories for the sauce itself
- water
- some fruits

(noon)
- dory fish with the same sauce
- watermelon juice blended
(night)
- chicken breast again with sauce
- some fruits and again watermelon juice

trying to limit less carbs and more on protein itself,

workout - cardio everyday running for about 400 calories while also maintaining my workout for chest, arms, back and legs

already been doing this for 1 week, lost around 1-2kg, but the weight seems to be fluctuating everytime, sometimes 80.5, 81 then after dinner 82, midnight check around 81.5, next morning wake up 80.5kg, then drink a bit water scale go up 81.5     

haishh, pening man the scale, but what I am doing can anyone help judge if my plan is good enough and when's the right time to check my scale?

Thanks

why drink watermelon juice ? Watermelon high in sugar which can cause fats..

correct me if I'm wrong.

why drink watermelon juice ? Watermelon high in sugar which can cause fats..

correct me if I'm wrong.