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 The Weight Loss Thread v3, Ask your weight loss questions here.

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akemwarhead
post Mar 27 2013, 10:11 AM

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Can anyone guide me a healthy diet meal and exercise? My goal just want to get good shape body, like most body builder say, dont look the weight scale, look the mirror. Every time I look in the mirror it make me feel so hideous. Not like I want to be a body builder, I am more to a fitness need, target to look good at the end of the year, promise to meet someone. Hope someone willing to help me icon_question.gif

P.S: If me at the wrong section, please tell.

This post has been edited by akemwarhead: Mar 27 2013, 02:15 PM
akemwarhead
post Apr 5 2013, 03:54 PM

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Junior Member
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From: Pandan Indah/KLIA


QUOTE(sweet_pez @ Apr 4 2013, 10:02 PM)
Hi, first of all before we help you with your diet, you gotta tell us what you've been consuming on daily basis. With that, then only the forumers are able to comment.
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thank for the reply sweet, so sweet of u, haha. For now I take a healthy food only like fruit, vege and etc. try to learn about nutrient and calorie consuming, still need a guide in searching a good diet for me, im searching and at mean time I start eat healthy, now im doing some walking and some dumbbell, have jogging shoes and 1 dumbbell only. I cannot do push up, pull up and i cannot even jog! i trying to start walking 30 minute straight per day for now. im 184cm and 107kg, man boobs and big belly, i am weak and want to change, help some one can help.
akemwarhead
post Apr 6 2013, 07:10 PM

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From: Pandan Indah/KLIA


QUOTE(sweet_pez @ Apr 5 2013, 05:27 PM)
I'm still going back to the same point... what do you normally eat in a day? i'll be good if you can give us an idea:

Breakfast - ?
brunch - ?
Lunch - ?
Tea break - ?
Dinner - ?

The forumers are your best guide. There are a lot of people here who have been there, done that.

When you said you start eating healthy with food like fruit and vege, it's important to note that you need to eat meat as well. A balanced and healthy diet also consist some form of carbs so don't cut it off your meal completely. Again, will need to stress the point that you have to cut down/ reduce/ stop (depending on your choice) oily and fried food. Restrain from junk food, sweets, carbonated drinks and any food that is high in fat & sugar content. Without knowing what you've been eating on daily basis makes it hard to point out to you what are the things you're doing right and what is not.

Walk 30min per day? Push yourself to double it to 1 hour instead if you can. Start from normal walk, then brisk walk and finally jogging when you can do it. You can't expect to do jogging and push up right away when you haven't been working out before this. Jogging requires stamina and push up requires strength - your core, arms and legs.

Take it slow but work on it. You will progress. For example, Day 1-5 you can only do 3 push ups. But Day 6 you might be able to do 5, so on and so forth.

Well dumbbell is good, use it well. Go YouTube and Google, search for workouts that you can do without equipments/ with dumb bell. There are plenty of such workout that it'll keep you busy for a long time.
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i need a guide on meal, for now

Breakfast: Milo+Oat Meal
have some fruit here.
Lunch: Rice(small amount)+Chicken(Normal amount but remove skin) or Fish+Vegetable, try not to eat fried food. can I replace this meal with oat too?
Tea break: Some times have some kuih, try to eat fruit only too at this time.
Dinner: I bit dont know what to eat here, but man said eat dinner before 8PM right? Just eat like Tea break for now

I am trying what I can to make my life better, drink lot of water(avoid cold ice and sugar content one).

All tips and guide is appreciate.
akemwarhead
post Apr 8 2013, 10:28 AM

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From: Pandan Indah/KLIA


QUOTE(sweet_pez @ Apr 7 2013, 11:26 PM)
Are you 'too comfortable' with your current workout? Add some spice to your routine or change it. After our body had adapted to the workout/ routine, a plateau might happen.
Seems like you're doing fine but you can have varieties to make it less bland/ boring. Diet should be fun and enjoyable so that you can keep up with it, same goes with workout. Don't take kueh too often, I think they're too sweet. But it also depends on what sort of kueh you're taking. My mum made them sometimes with very little sugar and I would take one or two piece.

For breakfast, you can have varieties like: wholemeal bread with jam/ low fat peanut butter, low fat milk, boiled eggs, half boiled eggs, tuna sandwich, egg sandwich, chicken sandwich, oats with fruits/ honey, corn flakes, pancakes, bread with kaya (no butter or little butter), garlic bread, toast with jam etc

Tea break: an apple/ banana, slice fruits, some nuts/ beans, 2 slice of bread, a small bowl of cornflakes (1 serving), corn, eggs, a glass of milk, soya bean (preferably with less sugar), oats, toast, sandwich etc

Lunch/ Dinner: Tandoori chicken breast, brown rice, soup, grilled chicken/ fish/ meat, stir fry meat/ chicken/ fish/ vege, eggs, roast or baked chicken/ beef, beans, mixed vege, steamed or pan fried tofu, japanese curry, home made fried rice/ fried noodle, pizza, pasta/ spaghetti (tomato sauce) etc.

Don't deprive yourself of other food like nasi lemak and chicken rice if you must have it. The trick - eat white rice instead of the nasi lemak or the oily chicken rice. Preferably have the chicken without skin.

Basically you can eat a lot of things but control your portion. I understand what it's like when friends/ colleagues insist on going to Mc D or KFC, or even Pizza Hut. Just go with the flow but be smart in choosing what you're going to eat there as you wouldn't want to consume too much fat. It'll be wise to plan your meals ahead. Salad with heavy dressing, croutons and fried chicken may be an even worse choice than grilled chicken.

However, as I've mentioned earlier, don't hold back too much or your diet won't last. Someday you'll find yourself so deprived that the bubble just burst. Have cheat days occasionally and take a step back. By occasionally I mean once or twice a month smile.gif and I usually make sure I'd have at least 2 hours workout on my cheat days to wash down some of the calories (or the guilt).

Btw it doesn't matter what time you have your dinner. Your calorie count is still the same. Just make sure you don't eat your dinner/supper and then go right to bed because when you go to sleep, your body switch to inactive mode and food consumed will be stored as fat. I eat my dinner at 10.30pm on most weekdays - after I got back from the gym, can't be helped sweat.gif but I sleep around 11.30pm or so.
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thank for the tips, and I am just searching info and found about that "carb diet is blogne(bullshit)", and I found it interesting after watching fat head, it said many official nutrient information like from government and most vendor just about "follow the money". Did you know about all this?

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