guys, i found it weird that bread contains less calories than oatmeal. the oatmeal that i take contains about 367 caloris in 100g while wholegrain bread 216kcal only. If like that its better to eat bread to lose some weight. But most bodybuilding video shows they are eating oat. anyone know what is the explaination behind this

Hehe actually i'm not overweight, my height is 1.64m and i weigh 57kg. If we're talking BMI, i'm still in the healthy category as my BMI is about 21.2. The thing is i wanna lose fat/flab especially around the tummy area. I was told that nutrition is more important than exercising. Is this true?

also the quaker oat contains more percentage of fat than the bread im eating. i tot u need alot of oil to make bread

And find out what fats they use. I'd avoid vegetable oils with the exception of higher smoking point oils such as palm oil, peanut oil, etc. Margerine is definitely a no go. Butter is good as well.

I wonder what Adventis 7 grain bread uses? sweet_pez

20 mins is fine, just up the intensity. Google HIIT for cardio, or to make things even easier just do weights.

And for the diet just keep it simple.

Let's say on one plate, assuming you're accustomed to the Asian diet:

50% goes to mixed vegetables ideally steamed or lightly stir-fried, 40% to a mix of eggs and/or other meats which ain't deep fried, and 10% to rice.

This should let you see some changes soon enough.

And yes.. fruits you can avoid.. due to the sugar content. Probably do it only once or twice a week, a small bowl of mixed fruits.

Where I was coming from was that mixed vegetables would be required too, providing necessary vitamins without the sugar. And fruits would probably come in to alleviate the deficiencies as tropical fruits are amazing in their nutritional content, but considering the sugar level probably 2/7 days in a week would be good enough, limiting to no more than 100g of fructose each time. If consumed daily then limit to less than 50g fructose .

if you are not competing in fitness model or bodybuilding, then its ok to take some fruit. but if you want to get to single digit bodyfat, then you must limit your fruit a bit.

Hey guys, i want to ask someing. Is eating subway really good for losing weight?

i know that, control your food and exercise is losing weight basic, want something to help it fasten the process

why not recommend ?

fat burner contain cafein right? so can we replace it with coffee?

I'm not saying that I have experience, still in learning process. but you cant spot to burn fat at certain area for example abs even u do 1000 crunches. that's what my understanding

Is it possible to lose up to 10 percent of body fat by April 2014? Current body fat is 24 percent. Target to get to 14 percent or lower by April 2014 for Patong holiday.

What's the fastest cardio exercise to lose waistline then?

so I'm 170cm, and averagely weight around 62-63kg..but ever since I started working (typical 9am-6pm office/desk-job), weight 65kg di =="

Really wanna cut down the 2-3kilos. Not looking to bodybuild or anything, just to reduce the tummy XD

I rarely eat rice now, just the veges & meat. Weight never increase, but never go down either .. any suggestions?

YES!! I have the urge to do something after work hours but I have not got a clue what to do!

I tried picking up jogging (either in the morning or evening) during my break before starting work, which lasted a good one week - everyday go "jog"..haha. The problem is, whenever I go "jog/run", it only lasts for a short while and I would just end-up brisk-walking for a few more rounds before calling it a day.

i do brisk walking around my house and play bullworker... never hit the gym....  is it ok? LOL... btw is it over-eating veggie bad for my diet plan? i have eaten veggie at least full plate per day since veggie are good for our health..

Hey, guys! I've been hitting the gym for like 3 weeks already (3 or 4 times a week), getting sore muscles here and there. But since school reopens now, I found out that getting sore is not a good thing for me. I'm having my SPM trial now, so..
Anyway, I just wanna lose about 4-7KG before November. Should I hit the gym more often or is there anyway to cure the soreness faster?
And please review my diet plan, I feel that there's something wrong with it since I'm stuck on 52KG for like a week already. I'm kinda worried about that.

Breakfast:
1) Nestle fitness cereal + a little raisin + Marigold HL chocolate milk (Have to choose chocolate because i dont like the original taste. Haha)
OR
2) Gardenia bread + STEFFI peanut butter
OR
3) Oatmeal + HL chocolate drink
OR
4) Well, I'd usually eat breakfast with my dad when he send me to school in the morning @ some random chinese restaurant. So, sometimes it would be;
>>i) 2 Half-boiled eggs + Ham & chesse sandwich/hot dog bread [Most of the time, I'll have this as my breakfast]
PS; I know everything below this is unhealthy but I don't have any other choice when we're outside. So, sigh.
>>ii) Charsiew wan tan mee
>>iii) Claypot yee mee
>>iv) Spaghetti / Carbonara
>>v) Chee cheong fun
+ drinks (Hot chinese tea / Milo kosong)

Recess:
1) Jacob's Hi-Iron crackers + mineral water
OR
2) Fruits + mineral water
OR
3) Skip

Lunch:
1) Economy rice (A plate; 3/4 vegetables + 1/4 meat and rice or sometimes no rice at all)
+ drinks (Cold chinese tea / milo kosong / mineral water / or anything without sugar)

Teatime or whatever it is:
1) Fruits + mineral water
OR
2) Fruit juice only
OR
3) Jacob's Hi-Iron crackers + yakult/vitagen/sugarless soy-milk
OR
4) Skip

Dinner:
1) Fruits
OR
2) Economy rice
OR
3) Chicken rice
OR
4) Skip
+ drinks (Plain water/juice/yakult/milk)

Daily supplements:
1) Blackmores multivitamins for teen

Help and thanks in advance!

Hi guys,

Need help losing weight. I'm looking to lose around 8 inches around my waist by year end. Building muscles would be nice but the priority here is to lose weight.

Can someone help me with a workout plan? I'm also starting to get swimming lessons so I will alternate days with swimming. So a workout for 3 days a week.

Workout Days will be Monday, Wednesday and Saturday.

My diet during this period is:

Breakfast: Yogurt and Granola Bar
Lunch: Lots of chicken and veges
Dinner: Apple and some nuts, maybe yogurt if I'm still hungry

Without working out at all and just staying strictly on the diet, I've lost 3kg and 1 inch around my waste.

Any advice would be great. Thanks.

I find granola bars a good quick snack especially as I don't have much time in the morning. I do understand that perhaps I should have it less frequently though.

As for my lack of carbs: I just noticed that I lose weight a lost faster by limiting my carb intake. I do have some carbs but not much. I don't cook so access to brown rice is not possible. I try to get some carbs from my veges, fruits, etc.

What about my workout plan? How should I go about that?

No workout plan thus far. My plan is 20 mins on the treadmill followed by [insert suggestion here]. I don't know which part of my body to work on and when.