Managed to shed off 12kgs in about 3 months + time. I reduce my carbs intake, did cardio 4-5 times a week. Counting calories and voila, 12kgs. Hehe

That's nice bro. I still need to shed off another 6kgs. Hehhe

When u see result coming out, it will surely motivate you. Hehe
U can plan your diet not to be that bland and boring. Work out Mon - Fri for at least an hour a day.
Start with cardio cause it's the most easiest and cheapest. Break loose on Sat and Sun. Eat you favourite meal.

If it doesnt exceed you calories intake per weekly, then u can call that a calories cycling too. Not sure if it work but heck, no harm in doing that.

Average for women is 2000 cal per day to maintain. First u need to know your BMR then u can calculate you actual needs for daily cal intake.
To keep track on your calories intake, u can use myfitnesspal. One of the best apps i have been using to keep track on my cal.

There is a lot of BMR calculator on the net.

Whole meal bread is good. If possible try to get Gardenia Breakthru which have low GI. For tuna in can, get ayam brand Tuna in mineral water which is the healthiest tuna u can ever get. Egg white is great. One whole egg white without the yolk is only 17 cal which is super low in calories. Steamed chicken breast is also goos

Congrats bro. U can do it. I started with about your weight at 86kgs (once 89 b4). In 4 months time, I have lost a lot kgs. I am now 73kgs and looking forward to my idol weight at 68kgs. Let's do it together. I weight once every two week and so far the scale is moving slowly. About 1kg per two weeks.

You should have buy Gardenia Breakthru. It have the lost GI value.

U cant do spot reducing. U can only reduce your whole body weight by doing cardio or weightlifting

Yes, down another 1.5kg in two weeks time. I weight 2 weeks once. Another 3.5kg to my ideal weight!

68kgs for 170cm. After getting this ideal weight, will either do maintaince or perharps get it down to 65kgs. Need to see what's my BF on that time first.

For me i jog very slow nia. 8Km for 1 hour 10 minutes No stamina.. keke. But i play badminton 3 times a week. Still havent join any gym yet. Would love to but scared to commit. Recently open Fitness First very near my house. Tempting but still considering.

Same like gannicholas, i always have my cheat day on weekend where i eat all i want. But still maintain calories per week. Eat less on weekdays and blast it on weekend. I wonder if this can consider calories cycling?

This post has been edited by adriankhoo153: Jul 9 2012, 05:21 PM

Bukit Cahaya is a nice place for cycling. Uhill and downhill with a nice forestly scene. Very fun and tiring but the bad thing is their biycle seat very keras. My butt cant seat for more than 10 minutes. Painful leh.

This post has been edited by adriankhoo153: Jul 9 2012, 05:28 PM

Let say my TDEE is 2600cal and i am doing cutting. Hence -20% will be about 2000cal a day. If i eat 2300cal a day and my workout is -500cal, i get net 1800cal a day.

Do i need to eat back the 200cal?

New weight! 70.5KG. Another 2.5KG to my idol weight.. Yipee!

Not so sure but i ate it uncooked. I mean canned tuna already cooked in the first place.
Healthy choice should be Ayam Brand Tuna Chunk in Minera water.