Hi guys, seldom post but I've loss 4kg in 1 month (Oct) so thought sharing with everyone or anyone who wish to go through the same route. Weight loss: 71kg to 67kg.

For a start, I'm pretty skinny everywhere except my beer belly. It was accumulated for many years and I was pretty sad when many told me how come I cycled so much still big belly (I'm a keen cyclist).

So the losing weight started when I signed up for a cycling charity challenge which requires me to complete 1000km in month of Oct. I managed total of 1350km. It was tough and torturing.

My routine was riding as much as possible during weekdays. Morning before work and night after work. I rode long distances on both weekends plus 1 race which really burned up my calories. I changed my diet to

- no alcohol intake at all
- no soft drink or sugary drink
- no junk food or fast food and no unhealthy snacks in between meals
- no changes in breakfast, lunch and dinner other than cutting down portions to about 40-50% lesser.
- increased intake of dark chocs and jelly beans during riding (else I'll feel lethargic)
- increased intake of whey protein for faster muscle recovery
- increased intake on fruits and fat free less sugar yoghurt (served as in between meals)
- increased intake of carbs especially for the next day long ride.

I felt really great physically and mentally after the month of Oct.
I've started binge on food after Oct and gone up 1kg but recently came back down because I've started my marathon training. I'm trying to get my weight to an ideal of 65kg but target to peak at 61kg (race weight) in preparation for the FM.

Conclusion to my method which worked on me is cardio + intensity + dieting + discipline = weight loss + wonderful feeling

Well done! You're a great example of the fact that it takes hard work for weight loss and there are no shortcuts. Only sacrifices but there are rewards    keep it up

After 6 months oversea, living a healthier lifestyle and eating healthier. Manage to lost like 10kgs. Doesn't seem to go down as fast anymore. is there such a thing as like there's a limit to it?

I'm losing weight (in the process) and then trying to gain some muscles. Are protein shakes necessary at the moment?

have dropped from 74 to 65kgs now. I'm assuming 60kg is average for my height (165cm).

Hi don391,

I think its based on your body fat. The more you have the easier you burn (assuming you've done a good workout + healthy diet). Otherwise maybe its your muscle weight not fat.

Hopefully it is because I've done a good work out. Never really exercise or eat healthy back in Malaysia. if its muscle weight, its not good huh. :|

@cervys2 , will check that out at home, thanks.

How come muscle weight no good? Better than fat no?

No worries. I'm based in Australia and beer and chips is so good here. LOL

i mean losing muscle weight? that's what you said isn't it suppose to lose fats what. haha.
i'm avoiding the chips! but the beer is too good haha.

Manage to lost like 10kgs. Doesn't seem to go down as fast anymore. is there such a thing as like there's a limit to it?

Didn't mean that. You've asked...
It doesn't go down as fast anymore because I assumed you've loss a significant of your body fats. I'm supposed if you trying to build muscle, your weight might even go up due to muscle weight. Muscle better than fat I reckon.

yea muscle better than fat lol. i haven't actually try to gain muscle, cos' i still see that belly down there lol.
thinking if i should go lose more fats or just straight build.

what is ideal weight for some one whose height is 180 cm ?

my current weight is 78.9kg (Previously was 95.6kg), took about 6 months to lose 16.7kg.

is the progress consider normal or slow ?