Ditch the 3-in-1 cereal drink. Take oats instead.

The rest seems fine except for the lack of vege and fruits.

A lot of people seemed so strained by rice. It's natural and nutritious, take rice. But Brown Rice is better, so there you have it. Eating few spoonful of rice won't lead you to put on weight. Excessive intake of it (or any carbs, fats and sugar etc for that matter), will.

Nothing is impossible, it's how hard you're going to work towards it. Vege is good but I always stress on balanced meal - meaning there should be protein, carbs, fiber, calcium, vitamins, fat (minimum) etc. Setting a goal is always good but do think of the long term. I have seen people who set short term goals, met it and then rebounced again.

1. It's funny how everyone stopped taking rice but go for noodles and bread. Rice is better than those, so don't worry and eat up your rice with MODERATION.
2. Another mistake - DO NOT SKIP BREAKFAST. When you don't take breakfast, you're actually slowing down your metabolism as your body has no fuel.
3. Bread and noodles are not as good as you think it is. Don't take them too often.
4. Milo - replace this with something else. It's better to take oats.
5. There really is nothing wrong with Ramly burger but burger patties are usually made by mashing/ blending meat + fats together. So no, don't take them often.

I hope now you realize why you're not losing weight despite thinking you're not eating much.

You should increase your protein - eggs, chicken breast, milk etc. Take oats. Cut down on fried, processed and oily food. Have your food steamed, baked, stir fried, grilled (with no butter/ margarine). Load up on vege and take your fruits. From white rice, change to brown rice for better nutrition and take less noodles.

Yes, go to gym and workout. Fat burner only help to give you that energy and push, you'll still have to workout hard and watch what you eat.

stop calling me bro...

Doesn't matter what time you eat - brunch or no brunch - total calories consumed in a day doesn't change.

What sort of workout plan do you mean? Someone suggested HIIT - it's good cardio workout and I recommend you to try it.

It depends on individual. I always believe in 'what works best for you' since everyone's body works differently. I eat very often in a day because i get hungry easily. I take breakfast, tea break/ snack, lunch, tea break/ snack, pre-workout snacks, dinner and sometimes supper (and yes, I still lose fat %). I'm very used to his regime and only skip on tea breaks/ snacks when I'm really busy (eg. trapped in meeting, traveling etc).

Which is why it all boils down to WHAT YOU EAT instead of how often or how many meals you take.

Now, if you're a bit on the heavy, be careful with treadmill. You might put pressure on your knees which in time, will possibly cause knee pain if you run on it frequently and intensively. For a start you might want to brisk walk first then slowly upgrade to running (interval with some rest time) when you're comfortable with it.

Weight lifting is good, keep it up. The guys will be able to advice you better if you have questions on it. I'm a noob myself in weights. I would also encourage you to do functional training (search youtube/ google). It can also help you to lose fat and tone up your body.

I don't really have meal plans to suggest as everyone have own preference but as a guide, herein are some of the food that I personally eat. Open yourself up to different food choices/ options. Dieting doesn't mean you're restricted (depends on individual) and starved.

It's hard to tell whether you'll get tired or not. Up to you isn't it? But note that our body adapts to certain regime after awhile and you'll need to tweak/ change your routine to ensure it doesn't go into the 'comfort zone' where you'll stop burning as much as you used to. For some, this is the stage where they hit plateau.

Errrrr lucky? Anyone can enjoy the food they want again I have to stress, dieting should not be 'painful, suffering or stressing'. Enjoy your food but be smart in your choices. I eat frequent but I don't eat a lot each time. Snack could be an apple or 2 bananas. At times it's some oats or a bun. You can have cheat day (limit them though) or cheat meal.

I'm a Fitness First member love FF!

Agree, cut down on noodles, kuay teow, yee mee etc and just take some rice/ oats instead. I'd suggest the oatmeal itself instead of oatmeal bread or oatmeal biscuit. Trust me, there's a big difference.

I see, tell your dad that you're trying to change/ lead a healthier lifestyle and advice him to join you it's not healthy for anyone to eat outside food that's so oily each day.

Hahaha I wonder if it's me who mentioned the Jacob's biscuit. Anyway I used to take Jacob's high fiber, low sodium biscuit. It used to be dry and tasteless (which is good) but recently it has gotten much oilier and I've stopped taking it. Instead of biscuit, I'm taking Granola bar as pre workout or afternoon snacks.

I don't know, I still find the 'less sugar' on yakult and vitagen very sweet. Is it a must for you to take? Taking low fat milk is better.

Call me ignorant but what is that?

Supermarket? plenty. Skip the junk section and get groundnuts/ peanuts, walnuts, almonds, mixed nuts, yoghurt, seaweed, fresh fruits etc. If you're asking about junk food, then lmao, there's a reason why they are called "JUNK" in the first place.

O.M.G. i can imagine the sour taste. That's exceptional.

lol don't call me sifu la, not qualified. I run around the FF outlets but most of the time I'm in KBT. Sometimes at Setia Alam and Paradigm.

Kudos to you for replacing the noodles etc with oats and healthier options. You will see some improvement soon but plan for long term so do take the noodles occasionally if you really want. The key is always 'moderation'.

OMG I'm a LesMills GX enthusiast, you have asked the right person! Basically i have tried almost all the classes

HIIT - Body Attack
Mid to high cardio - Body Combat, Body Step, RPM
Low to mid cardio (dance) - Zumba, Body Jam, Sh'bam
Weights - Body Pump
Weights + Cardio - Grit (only in Paradigm though)
Toning - TRX, hardcore

My suggestion is that you do Body Attack at least 2 times a week, max 3 times a week. Note that Body Attack is a high intensity cardio program and some moves (especially the jumping ones) when not done correctly might cause injury to your knee in long term. But rest assured that there's always optional moves.

Depending on interest, you can also pick up Body Combat if you enjoy combat style workout. You'll be able to burn quite a fair share of calories but no doubt won't be as high as Attack. Body Step uses the step board and RPM - workout on the stationary bike. I have a number of friends who enjoys RPM though I have yet to try ^^; it's time to give it a shot.

Take up Body Pump to strengthen and build muscles. If you're around PJ area, go for Grit - trust me, that 30min felt like forever. Tough challenge. You can build a strong core and tone up body with TRX or hardcore.

Basically I go for all except Jam and Sh'bam; yet to try RPM. I go for Grit sometimes.

Thus depends on you. I suggest you take your time and try out whatever classes (all if possible) and then find the 'right ones' for you. Every club and the members have different culture and preference so feel free to explore. Remember, you pay for the membership - make the most out of it!

never worry when you take oats. It's the safest you can get (especially when you're taking without sugar). Problem is, how long can it last before you get tired of it

This post has been edited by sweet_pez: Sep 4 2013, 10:24 AM

Banana or oats. Maybe an energy bar - whatever that can give your some carbs/ sugar.

Where did that come from? I have not heard of it (then again I'm not a jogger/ runner, so I have no idea). But drinking 1L of water before jog... won't it disrupt your workout as you'll need to go to the loo soon? lol If i'm not mistaken the reason should be to keep you hydrated.

I took before. If I remember CORRECTLY (you'd better Google to verify) last time I took 2 in the morning before meal and 2 in the afternoon before meal. But I started off with 1 in the morning and 1 afternoon before increasing it to 4 per day.

If you're working out, I suggest you take it 30min to 1hour before workout but do eat something after you have taken lipo.

I remember mine was Lipo Black. Don't think it's the ultra-concentrated version. If that's the case why not tryout with 1 pill a day first?

Gym is optional but you can always workout on your own - jogging, brisk walking, functional training etc at home.

lol quarter plate formula is old school. It only helps you to plan your meal and eat in moderation - eg. 2 servings vege, 1 serving of carbs, 1 serving of meat etc and 1 serving of fruits. The way your food is cooked matters la. Imagine fried chicken vs steamed chicken, which has higher calories?

Stir fry is fine. Fried potato ...bake or steam it is healthier. Curry not altogether bad - just the santan isn't good. Anyway don't take it often la, have some whenever you like but limit them.

You need to check your TDEE, not necessarily you have to maintain 1,200kcal. It might have been too low for you and that's why you're feeling dizzy?
You can calculate via this: http://www.fitnessfrog.com/calculators/tdee-calculator.html



lol bread is bread, there aren't much difference. In fact, wholemeal bread contains almost the same calories as white bread if not more.

The only things that burns fat is exercise eating whatever type of bread won't help you burn fat.

More protein and some coffee perhaps?

Drink your coffee earlier (eg. in the morning) or drink quarter to half cup instead of full cup. That's what usually do since I'm caffeine sensitive. But when I want more energy throughout the day, I'd go for full cup.

Hey you're welcome. It's helpful but I agree with wts6819 that 1,200kcal might be too low. If you'd like, eat 5 meals a day limiting to 300kcal each meal thus it's 1,500kcal per day. That's what Chris Powell asks his 'clients' to do lol. Not that I agree 100% but there's no harm trying/ going for it since you have a target to achieve.

Uhhhh I think it has been mentioned numerous times in the forum, on and off in threads. Doesn't matter what time you eat - be it dinner or wee hour supper, calories intake in 1 day = calories consumed in a day. It doesn't change no matter what time you eat. Doesn't mean that you eat late and thus you'd store more fat.

Don't take 3-in-1, go for black without sugar and creamer. Add some milk if you want. 3-in-1 contains a lot of sugar so don't take them often.

So if you'll be hungry at night, just eat a normal balanced meal for dinner. Stack on vege to get more fiber and feel fuller.

And 1kg per week is pretty high. Note that weight loss that happens too fast without sufficient time or workout to tone/ firm your body might result in sagging skin in later stage.

I hope that everyone can see 'diet' as more of a permanent change of lifestyle rather than something temporary to meet a certain goal/ target. A lot of people revert back to old ways once they have hit their goal (eg. x kg) and then complain about it turns into a cycle.

Dumb bell 2.5kg? Too light. Increase your weight after some time (depends on individual). Some people increase weight after 2 weeks, some longer while others faster. If you continuously use 2.5kg you wouldn't see much improvement after awhile.

Also, I suggest you do HIIT workout as well (can't remember whether I've mentioned this to you before lol).

Last but not least, when you dun - make it an interval run: 1min fast pace, 30sec low pace and then increase it again etc

It doesn't matter! End of the day how much you ate overall is the total calories you have consumed.

And you have no idea that your 'diet' is not right. Don't ask someone else to follow the wrong advice.

You need a balanced meal - meat/ eggs/ tofu (protein), vege, fruits, rice/ other types of carbs etc - to keep your body nourished.

It happens because you're lacking nutrients. Seriously, lucky you didn't do it long term.

Anyway congratz to you for losing 1-2kg in recent weeks, all the best in the coming months! You will notice your weight loss slow down after awhile but don't give up. Change your workout routine or tweak it a little.

first thing first, i hope you don't take char kuey teow daily. Replace it with Oats. Otherwise 2 boiled eggs + bread or something simple like porridge. More easily available option is bread (though not the best food around).

Mix rice is hard to comment. It depends on the dishes you take but generally it's pretty oily. If you must, select the steam/ boil options.

By the way what sort of "6 packs training" do you do?

Dude you got ALL your priorities wrong.

1. Biscuit and Milo is sugar packed. It is NOT a healthy breakfast despite what the advertisement make you believe.
2. Bread is more expensive than mee or mihun? You want cheap alternative? OATS. They keep you full and it's CHEAP. So don't make anymore excuses about your breakfast.
3. What the F is wrong with protein?
4. Some cereal has high content of sugar, which when consumed and unused, will store as fat. So you have got to check the sugar content before you buy if you want to consume.
5. omg Vitagen is too sweet (even if you take the less sugar version). You're taking in too much sugar in a day, did you know? So many biscuits. STOP eating your biscuits and you will see improvement.

Yes you need ENERGY to train your SIX PACK but you're consuming TOO MUCH SUGAR and they are stored as FAT because you're not using as much energy as you should (based on assumption that you haven't lost any weight).

and AGAIN, what sort of SIX PACK WORKOUT are you doing? No one here is going to copy or whatever. Some seniors might be able to point out what you're doing RIGHT, WRONG or HOW to be more EFFECTIVE in your training.