Hi guys, I'm now going for a weight loss diet, after suffering an increase of 5Kg due to holidays xD

From today, gonna eat

breakfast
- 2 egg white omelet with olive oil (+ 1 egg yolk)
- oatmeal bread
- granola with low fat milk
- banana

lunch
- probably skip it, no point as i always wake up at 11am, have some fruits like watermelon, apple or orange at 3 instead

dinner
- salmon fish or chicken breast

drinks
- lemon water or orange juice.

gym
- i usually go there just to burn 500 calories top, on certain days, i will go for body muscle

now my question is, is there any good protein shakes that can help with weight lost after my day of gym?

This post has been edited by Memories_Fallen: Dec 27 2013, 10:12 AM

probably should be lesser than what i am burning in the gym

i really got no idea as im not a doctor

but from various site, these are the foods that are healthy and good for weight loss

my question is, is there any good protein shakes that can help with weight lost after my day of gym?

wow whats your height and weight?

bro pm me your diet also

whats your weight before and after and also whats your height?

Just curious are you sure your loosing water or your loosing fat?

Have you check your body fat % to see if it actually did go down? Have you check your waist line as well?

Because it will be useless after you go back to your normal diet your weight is up again

Nice watch you got, mind sharing the brand or model?

Wanna do a little research about that

Trying to maintain my muscle while loosing fat is hard though. 178cm 83kg bodyfat 24% trying to cut until 75kg isnt really easy.

Still a uni student and sem break until next week, so will try hardest to reach for my goals

Diet for morning, noon, night
(morning)
- marinated chicken breast with garlic marinating sauce that's around 30 calories for the sauce itself
- water
- some fruits

(noon)
- dory fish with the same sauce
- watermelon juice blended
(night)
- chicken breast again with sauce
- some fruits and again watermelon juice

trying to limit less carbs and more on protein itself,

workout - cardio everyday running for about 400 calories while also maintaining my workout for chest, arms, back and legs

already been doing this for 1 week, lost around 1-2kg, but the weight seems to be fluctuating everytime, sometimes 80.5, 81 then after dinner 82, midnight check around 81.5, next morning wake up 80.5kg, then drink a bit water scale go up 81.5

haishh, pening man the scale, but what I am doing can anyone help judge if my plan is good enough and when's the right time to check my scale?

Thanks

This post has been edited by Memories_Fallen: Sep 7 2014, 11:36 PM

I usually eat it during and sometimes after as well for snacks around 3-4pm

dun worry u can do it, already about 1 and a half month i also follow almost like your diet and burn about 400 calories a day, was 85kg, now 75. 178cm, still need burn about 5kg, not sure bout my bodyfat though

whats the size of yourwaist? and also how many calories u burn when doing cardio?

main thing of loosing weight n fat, must have calorie deficit, no deficit, u aint dropping nthing.

try not to depend on your bf much, as it changes very frequently after drinking water or eating something else

what do you use to check bf?

i find checking waist is still the best as it can determined how fat i look like and did the mid section slim down.

hmm where u buy it?

price?

what phone are you using?

True I always check my scale in the morning and measure my waist line consistenly.

so far until now 2 months I am now 73kg lost about 11kg and my body fat has reduced by 3% (21%), planning to lose until 68kg and have about 18% bodyfat and start pumping muscles while maintaining my diet

This post has been edited by Memories_Fallen: Oct 9 2014, 12:22 AM

thanks haha and yup found my arm shrink from 27cm to 24cm, gotta workout arms more

bodyfat percenage really doesn't matter to be as the machine i use in the gym isnt very accurate

i would jus checked my waist line and if it decreases, i'll be happy enough, was 29cm before measured ans now 25cm

already changed that to coconut water,

good for recovery after a heavy cardio

watermelon is 97% water though, sugar is natural and good for rehydration

http://www.livestrong.com/article/441460-w...fter-a-workout/

currently 70.6kg with waist ine 24.5

whatever u trying to help with losing weight

its always 70% diet, 30% exercise

no point exercising so much where ur not controlling your diet

u can diet alone only, but wan faster result have to exercise as well



This post has been edited by Memories_Fallen: Oct 23 2014, 08:43 PM