Yea, I think too heavy, couldn't even run a normal 5 - 7km at all and I was already exhausted
Will take it as a challenge to run with the 4kg X 2 for 5 km

Urm, I'm lousy at expanding my network, don't have much friends around, as sometimes I can't understand some people with their mouth say yes, heart says no attitude
I'm certainly enjoying all kind of sports, be it rock climbing or swimming or running

No, there isn't about supper or eating after 8pm will make people gain weight. I eat supper everyday, and i eat after 8pm everyday, especially during my holidays like now i'm enjoying all the food from all over the places and yet i haven't even gain any weight at all. It's about food that you eat, not about the time.

bad in the sense of?
People say don't eat rice is not good for health, so should everyday consume rice for like a few bowls? Well, every individual is different. If your supper is fried rice, fried chicken, fried sotong, fried fish and what not every night then it's a different story. If you know your body require how many kcals daily, you'll not gain weight EVEN if you're eating Big Mac for supper every night. It's all about what you know about your body and your diet and what you should and shouldn't do. Don't just listen blindly and follow blindly. Same diet program might work for that person but might not work for you.

O'rly??
Well, mind tell me if someone whose with BMI 19 and body fat at 16% is consider at heavy side?

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

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

There are many type of diets to lose weight
If you have high bodyfat then can try for high protein and low carbs diet
If you're quite lean, then can go for carbs diet

Certainly, calorie deficit is the key

Diet is one but workout is important too
you can check your BMR here > http://www.bmi-calculator.net/bmr-calculator/
and also your BMI as well
It will make it easier for you to plan your diet throughout the day in future for your weight loss plan

refer to the post i posted above, there's a link about BMR calculator and it explains a little bit about the BMR
I don't do any excessive exercise but i still lose weight. Weight loss isn't a magic thing can be done within a day, it takes time. Sometimes you might only just lose water in body but not the fat

lol

Well, that isn't a PROPER breakfast still
if you think supplement can work for your weight loss plan, why are you here then?

Everyone has 24 hours a day, no time to prepare a proper breakfast is just a lame excuse
If you're determine for weight loss, there should be no excuses at all, as it will completely break you off from whatever you plan to achieve

hello! I'm back! After shed off 20kg and maintain the same weigh till few months back gained some 10kg and lost another 3kg, now working hard to lose off 10kg

Now trying on weigh instead of cardio, I get bored of cardio and I can't gain anything from it, other than stamina getting better. At least after weighing, I get a little shape

unfortunately I'm bored of cardio, I find it not benefiting me at all when it comes to weight loss

I do go for marathon just to run for charity or fun but it's like only few times a year

This sounds good, how does it work?