LYN runners is a good place to start if you like running.
they are friendly and you will learn a lot from them, i started running with them too.

the weight gained is prolly due to the muscles..but actually there is alot of variables that affect your weight on the scale, the amount of water in your body etc. tomorrow morning after you wake up, just jump on the scale and that'll be more or less your real weight. Do it the following week straight after you wake up and see if there is any difference or not.

Dont weigh yourself different times in a day.

This post has been edited by TechnoG: Aug 21 2012, 01:05 PM

I thought that's for those who join all the running event in Malaysia.
Cool, will check it out, thanks!

You will weight very differently throughout the day, my plus minus is around 1kg. After exercise you would loose weight from sweating, after bladder too. When you eat you gain. Just take the plus minus a range of weight you are into.

We joined almost all the races in Malaysia haha.. but there's also night training at Desa Park City, Weekend at Bukit Aman or Kinrara area.

Be it newbies or seasoned runner we can cater too =)
haha advertising here

Why is that it is good for bodybuilder to consume food especially slow digesting protein just before sleep? Increasing muscle recovery ain't a bad effect.

So it is the matter of how not why. How people tend to take the supper, not why the supper is bad. But then, it still boils down to the food consumption. You eat more than you should, you'll gain weight. Doesn't matter if you reach the border during lunch or dinner or supper. If you plan you meal throughout the day, then it shouldn't be a problem.


BMR doesn't change IMO. It comes from the amount of muscle mass, fat mass, etc2 in the body. The calorie maintenance @ TDEE is calculated based on daily activity + weekly exercises so the value will only changes according your activity. At night, our body is in resting mode where during our sleep, the body will start to enter the recovery mode. Providing the body with proper nutrition will enhance the recovery rate.

Guys.. can you all give some suggestion on my exercise routine? I am not sure I am doing right or not...

Stretching - 5mins
Warm up - 10mins
Weight training - approximately 10mins
Sit-up - 5mins
Jogging - 30mins
Cool down - 5mins
Stretching - 5mins
Massage my muscles - 5mins

Am I right with these steps ? Should I do weight training before or after cardio in order to loss weight ? My main concern is to loss weight, building muscles is secondary aim.

Weight training for 10 mins? What are you doing for that 10 mins exactly?

i have questions here. I hv lost 10kg and recently my gastric come back expecially at night after dinner. Is it the food i consume too much?stomatch small already?even after drink my protein for 72g my gastric will come to attack. Anyone can help?

so there is no real BMR value in this world since everyone having diff body fat and muscle etc. Check bmr with few websites that I can conclude that BMR is close to to that number but not exactly the figure given. To think of that building muscle is more important to increase bmr rate thus losing weight is much easier.

Do you know any disadvantages about potatoes? some claimed it is as bad as other carbo foods such as rice but some said that if prepared in healthy way , potatoes bring a lot benefits. Do you think it is wise to include potatoes into the diet for someone trying to lose weight ?

losing weight just calories in < calories out. It is good to watch ur diet before doing any exercise.



try to divide ur meals to few more meals ..maybe ur stomach quite active and keep releasing those accids . just my 2 cents.

1.15hours workout and only 10min of weight lifting? weight training is good enough for cutting, watch what you eat is most important. or maybe I'm biased towards cardio since I hate the shit out of it.

If I were you I would dedicate my whole workout for weight lifting, of course with the usual stretching/warm up. But if you insist on cardio then maybe you can do it after you've done with weight lifting..if you still have the energy to do so.

it should be something like,
warm up/stretching - 5mins
weight training - 50mins
jogging - 20mins

This post has been edited by TechnoG: Aug 23 2012, 02:28 AM

True. There isn't a fix value for a BMR, not like a BMI value. It all depends on a lot of variable but having that BMR value and calorie maintenance@TDEE which can be derived by using Harris Benedict Equation will gives us a good path to increase muscle mass or losing fat. If one understands about the simple thing about BMR, there wouldn't be a statements such as "I cannot increase my weight even I ate a lot" and "this mass gainers didn't work, gonna try another one. which brand is good?".

LOL.. my english sucks.. I don't know how to explain what i did..

dumbbell 12lbs x 12reps x 4 sets
push ups for 30 seconds x 4 sets
Erm... another one is for chest one.. 30lbs x 12 reps x 4 sets

My rest time quite long after each set. 1min rest time. HEHE.

you should go by muscle group instead, example

Mon - Bicep/Shoulder
Tues - Tricep/Chest
Wed - Abs/Back
Thurs - Legs
Fri - Rest
Sat - Cardio

then for like bicep, do at least 4 exercises, I usually start off with barbell curl, bicep curl, preacher curl and hammer curl. Shoulder will be shoulder press, deltoid raise, arnold press and the one with the barbell one. etc

Although with an added explanation from you, that is a very bad routine and to top it up, you are doing it on your every workout day. Going for huge chest ripped arm chicken leg build? Find a better routine just like what TechnoG suggest and read more.

Noted. Thanks bro.

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Added on August 23, 2012, 1:41 pmAll right bro. I will try harder.


This post has been edited by mysql2779: Aug 23 2012, 10:19 PM

Hey guys , another question I wanna ask. After my workout around how long I have to wait before I have my meal ? What if I eat at 1pm , then at what time should I workout ?

Is a myth for me actually. But what I did normally is if I eat before workout , I will wait for 90minutes. If after workout , I will just wait for 1 hour.

Any guide ?

don't think too much, just hit the weights after you eat and start eating after hitting the weights.

i managed to lose 3kg in 2 week by dieting .
Sigh , just 3kg...

Cool, you're working in advertising field is it? Anyway, I used to run at bukit aman when i was staying near by nowadays not really d, either run at the park at my area or else gym

Did the idiot thing again for 4kgs x 2 yesterday for a run of 7km after deadlift 100 pounds and now i'm dead

Hello

Whats a proper diet to lose weight?