On the weight loss process, you are on the right track. Congratulations on that
On you exercise routine, except for the cardio, you are almost derail the train. Haha. Nevermind, everyone make mistakes.

If you want to lose the weight, you can continue to do cardio exercises such as jogging, swimming, bicycling etc2. But, the best way to lose weight is to do weightlifting. If you want to have the ability to eat your favourite food without worrying about getting fat easily or you just want a small yet muscular body, you have to do weightlifting.

You can always start with reading the pinned thread here to get to know some basics on how to weightlifting.

oic.

so i should cut down on carbs even more and hit the gym after work daily?

there's no danger in losing too much weight too soon right? I've lost close to 8 kilos in about 5 weeks.

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.

Umm i would advice you to cut down on carbs and spend more time at the gym

This post has been edited by gannicholas: Jun 28 2012, 03:40 PM

thanks! reading now.

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Added on June 28, 2012, 4:34 pmSo it is gonna be:-
Weight training one day, interval training the next. rinse and repeat but leave 1 day as rest day.
Eat less rice, less bread more veg and meat.

Lose fat, gain muscles?

This post has been edited by madmoz: Jun 28 2012, 04:34 PM

Cut off white rice and white bread if possible

totally cut rice for 2 week.

feel like in hell. but the best part :

manage to cut 1kg! yeah. Let get healthy friends!

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

man..didnt hit the gym this week yet, feeling all so shitty. working late, due dates omg! target for this month failed kaw kaw

Cutting rice plays an important role in losing weight for me man ahahahaah.

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Added on June 29, 2012, 1:46 pmHate it when my schedule is packed. I feel shitty if i skip gym twice in a row. Ahahah! So far never skipped twice in a row yet, hopefully i dont have to until i get those abs i always wanted

This post has been edited by gannicholas: Jun 29 2012, 01:46 PM

From my experience,
To be slim and healthy, remember E.A.R.N
Exercise, Attitude, Rest and Nutrition
Practice these then u may slim down healthily and without extreme sports needed
and definitely no hungriness in the period, maintain the lifestyle then hard to be fat again^^
PM me if u need further guideline how to do it=)

been nursing injuries at home for a week =(
leg itchy to run again.. but better know else it will add salt to wound..

dang, get well soon!

make sure u recover fully only continue.else ur wound will hurt more.

hi bro

i dont know if im doing this right or not, but this is my meal plan and exercise :

breakfast : oat with milk 1 bowl

lunch : salad and steam chicken, sometimes change chicken with fish

dinner : before 8 pm, nesvita 1 cup

and yes, first 3 day feel very starving , but to wait for my lunch and dinner im eating various of nut

exercise :

1 week only 4 day because pack of classes in university.

if i go jog, will aim for 3 round around 2 km.

before jog i eat 2 pcs of banana.


please help me if im wrong. now this routine had been do for 2 week .

Mmmmmm, my usual weekends. I usually need to spend 2 hours in the gym, now currently have shortage of time. Always thinking whether should i go or should i not. Since i wont be having enough time, should i go to the gym and do circuit training or should i not. But then, i cant be going to the gym everyday, i need at least a day of in a week apparently. But then i eat alot during weekends, make me feel as if i'm becoming a lazy potato all over again. Ahahahaa. Weekend gym problems

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Added on June 30, 2012, 4:52 pmHoly crap you eat so little

This post has been edited by gannicholas: Jun 30 2012, 04:52 PM

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

with this, i can see that you getting skinnier and losing your muscle as well. haha

thx for your advice. im seriously need to loss my weight. 4 years ago i was 60kg and very active with rugby tournament.

and this year i feel so ashamed with myself gaining weight until 120 kg because my life style was changing.

and last 3 week i feel very pain at my chest so i go to doctor and check my cholesterol, bp and the doctor say that i need to slim down.

hurm. thinking to go to kevin zahri seminar for advice.


bro can i use harris-benedict theory in calories?

so my basic calories is 2421.4076 so i need to cut it until 1937.12 calories (80%) ?

This post has been edited by tedisgodlike: Jul 1 2012, 03:11 AM

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.