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 .

gardenia wholegrain bread 2 slices (57g) 124kcal.

what exactly does this mean? is it a high carb item that should be avoided?

thanks nutrition gurus.

Try to control your diet this week..
It's okay to indulge once in a while.
But remember to exercise more! 

Good for you!
Persevere on! 
How do you slim down anyway?
You got special diet to follow?

So it's best to not eat fried stuffs right?
But I will find it hard to get steamed or boiled food for every meal.
Thanks for your advice anyway.
I do go for a run three to four times a week.
I am seeing some results already 

I tend to feel hungry at night around 11pm.
And I can't fall asleep with a hungry stomach.
So will tend to eat either junk food (biscuits) or instant noodles.
It's very bad for my health.. 
Is there a solution to this??
Thanks everyone!

been checking some of the internet sites, seems like chinese cooking is rather high in calories due to the oil.
means 'chap fan' or mixed rice for lunch is a no go

what other substitutes then? bread? mi hun soup?

i would like to lose 5 kilos.

i've started doing sit-ups and light exercise daily at home. i also purchased this product called Kinohimitsu J'pan Kilos Cut . there're 30 sachets to be consumed on a daily basis.

i've done some review on this Kinohimitsu thingy and yet to read any negative side effects regarding it.

anyone has anything to share about Kinohimitsu products, and also any motivation tips to maintain my daily exercise?

thanks

Diet + long term consistent exercise! *easier said than done* Long way more for me at this rate of workout schedule

Do more exercie that requires your belly strength.
Like sit-ups.

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

I think it also helps to prevent your belly fats from "sagging" further.
What kind of fats burning workouts would you recommend?
Cos some workouts are for certain parts of our body (legs, arms).

@gannicholas well i've set myself a target of 85kg at the end of the year... that's another 5 kilos to go. but am secretly hoping to drop back to at least my uni days weight of ~75kgs eventually.
Loooooong way to go

weight matters.. putting strain on your joint when you do everything..
Everyone say I looks lighter than I am, in fact i din loose much weight.. i want to be lighter!!

Then do you have any suggestion to get rid of belly fats?
I am currently having troubles on that.

Losing weight is not few day task it’s like ongoing process and all tummy are not same so everyone need instructor for doing exercise without instructions your blindly exercise may demoralize you but one think is really true that everyone need exercise for loosing fat

That's because the calories expended during such light exercise is actually very minimal.

If for example instead of weight training you began running marathons you would have seen similar progress in fat loss (although obviously less muscle gains).

A lot of people overestimate their exercise and underestimate their calories consumed (especially in Msia thanks to teh tarik, nescafe, milo, etc) which is reflected in our growing obesity rate.

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Added on July 6, 2012, 12:36 am

Don't be silly, of course it won't.

I just ran 21km at the last Stan Chart, and I did the full marathon at last years' Stan Chart. Didn't lose any muscle!

Just eat something light before you run. Powerbar works good.

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.

in ghetto gyms, PT is foc. how much is celeb fitness? I have a friend going to fitness first, and 1 hour cost you RM60.

Body building? No, I don't want bulk muscles:( ... Btw, I'm a female, so weight loss and toning up is what I need

@gannicholas, that threadmill is exactly the same as the ones in my taman's clubhouse!!!

@gannicholas wanna be superman ka?

I did insanity yesterday, omg almost died. haha lembik already