Why go the hard way when you can just consume a proper balanced diet in line with your TDEE, and exercise lesser days.

Emphasis is on a balanced, natural diet with minimal refined foods. Next comes going slightly below the TDEE.
Then there's weightlifting and sprinting to maintain your fitness levels and muscle mass, in addition to your overall health.
And you're depressed because you didn't see results? How did you expect to see results without a proper end goal in mind and a solid plan to achieve that goal? So by such inference you are probably depressed about your own mental weakness and failure to garner the willpower to work hard towards a goal, as opposed to getting depressed due to not seeing results. Anyhow, conclusion would be, to come up with a proper and achievable plan, and follow through with it.

This post has been edited by DT1: Oct 1 2013, 08:55 PM

I don't think about weight problems actually. For me it's others things like insulin sensitivity which leads to diabetes, heart disease, diminished gut performance leading to poor digestive health and nutrition absorption, potential development of cancer, etc. These factors are enough to deter me from touching most unhealthy food.

Hmm, it doesn't mean you can't eat though. Just make the right choices. E.g. roasted chicken breast over ice cream, green salad over a milkshake, tofu over ais kacang. The ability to just stick with the choice ensures success. Just like how you deal with work stress - either swim or sink - those that are resilient eventually rise to the top - those that are weak just remain where they are.

Hmm, it's a mental game. Notwithstanding that, you're probably addicted to sugar (yes there is such a thing). It's just like cigarettes, you'll probably feel bad trying to remove it. How I dealt with it: changed my taste buds to love healthy foods such as greens, salads, roasted chicken, sour yogurt, etc.

How it works:
1. Once you start eating these first (just take the first mental leap!), you won't have much space or appetite for extras anyway.
2. Knowing that sugar is bad stuff, it'll slowly set in mentally to try to avoid it. In the medium term, once your taste buds have become accustomed to blander, more natural taste of foodstuff, any sweet things that touches your tongue will be quite pronounced (you'll feel a slight dislike).

I wished I had your appetite though! Having good appetite is a very good thing. Use it to your advantage!

Learn to love exercise due to how good it makes you feel.

For a beginner, probably three times a week is good.
Monday: intense
Wedn: medium intensity
Fri: medium-slightly relaxed intensity.

Sat and Sun relax, get a massage, read a book, take a stroll in the park - go barefoot and touch some trees at some point. Get recharged for Monday.

Don't eat less. Just eat right.

I'll leave it to the other members to give you a suggestion on rest or training.

Personally, if I feel pain, I will not even touch that part. Will allow it to rest and heal completely, maybe add in some gentle stretching and massage to aid its healing and recovery.

Then you have a problem. Lack of self control.

You'll see much safer and better progress with self control.

Really.

Ideas? Plenty. It's written all over this thread and the ones before. Re-read.

Don't bother, they have not reached their "Harajuku moment" yet, meaning the point in time that they are mentally fixated on change due to the occurence of certain circumstances, usually negative. I can't understand why "nice foods" can't be a Caesar salad, roasted chicken, grilled portabella mushrooms, spinach and cottage cheese, etc. and why dieting is usually seen as forgoing nice foods.

There's still the BMR. And since we're on the topic of coming up with theories, I'd theorize that a high metabolism rate would probably contribute to a difference of one meal averaging 400 calories.

You could do HIIT runs about 3 times a week, on allternate days. http://www.marksdailyapple.com/what-are-ta.../#axzz2kpLpWOYM

Or using the stationary bike. http://www.fitocracy.com/knowledge/dr-layn...-in-15-minutes/

Yes, three times a week is all you need. What's more important would actually be your diet.

Higher healthy fats and protein, moderate levels of complex carbs, lots of mixed vegetables, mushrooms, and some fruits here and there, and zero sugar and refined carbs. All that, while maintaining about 10% below your TDEE.

This post has been edited by DT1: Nov 17 2013, 12:45 AM

Really? Comes easy to me though. Exercise consistency in terms of intensity is the tougher one.

Allow me to give a diet example, maybe it can give you extra ideas.

Morning: Half boiled eggs, olive/coconut oil, oats, black coffee/green tea. < filling, convenient, and fast.
Lunch (assuming you're working): Green smoothie, roasted chicken, some boiled potatoes, ice lemon tea (without sugar).
Dinner (assuming eating out): Plain nasi lemak with fried egg and some sambal / alternative: rice + dhaal + multiple veg types. Upon reaching home: one 500g tub of plain yoghurt, a bowl of blanched spinach and white mushrooms without dressing.

Above is similar to what I eat on a daily basis. I believe it's gonna be within your TDEE, most likely even giving a deficit. Can't be any faster either.

This post has been edited by DT1: Nov 18 2013, 01:48 PM

I think you have some form of addiction to sugar there. Just like caffeine. Many Malaysians are. I wasn't used to coffee/tea/ice-lemon-tea and the likes without sugar too. After a few weeks of persistence, you automatically switch and will start to dislike those with added sugar. Of course, this must go along with the proper understanding that sugar is bad for your health and will lead to increased medical costs and lowered quality of life in the future.

With regards to weight and physique yes totally agree that you can pull it off as a key part is total calories expended.

But how about upcoming research on sugar and refined "empty" carbs and their link to long term brain health (e.g. from mental focus, to bigger issues such as Alzheimers), and also gut health and cancer risks? It's too striking to just ignore.

Take for example,..

From a psychiatrist's perspective:
http://www.huffingtonpost.com/daniel-amen-..._b_2868392.html
http://saddleback.com/mc/ms/75aea/

From an endocrinologist's perspective, there's Dr Lustig from UCSF.

Also Dr Natasha Campbell, a neurologist.. on gut health

An of course our dear Dr Mercola's site with some sources quoted there as well.

Not questioning your credentials as a great doctor, just getting your opinion on this with relation to long term health.

This post has been edited by DT1: Nov 29 2013, 12:33 PM

Sorry don't understand your reply..

So you're saying the science behind those articles are questionable? Or what? And what experience? It's the context of your reply that I can't grasp man.

How supportive.

Define building massive muscle over time. If only things were so easy, everyone would be looking good.

Anyway, one scoop before and after workout is fine.

In the future, save your cash for something else.

If lean muscle mass dropping, probably means too large a calorie deficit, not enough protein, and lack of resistance training. Fix your diet first before looking to supplements.