Breakfast - 3 In 1 Milo with cereal
Lunch - Chap Fan with chicken that is not fried or curry + egg / beancurd / orangebeen with egg + vege (small portion rice) or roast chicken breast with small portion of rice.
Dinner - Oat + 3 in 1 Milo or Brocolli + cauliflower + carrot braised with salt.
Snack / Supper - Apple 1 or 2 depends on how hungry.

GYM
Trackmill - 35min = 3min walk, 7min jog, 2min walk 8min jog, 2min walk 8 ming jog, 5min walk cool down.
Crosstrainner = 15min
Some abs machine, you can lie on it and put leg on the end, then pull up your body by handle beside left and right (behind also can add weight) = 12times per set, 6 set with 2.5kg weight. (something like sit-up)
Some abs machine, you knee on it and swing left and right - 15times per set, 6 set with 17kg weight
Abs crunch - 20 times per set, 3 set.

This is daily routine for weekdays, weekend only sometime free on Sunday.

Your meal plan is terrible (lazy to explain) but if you're in calories deficit, you will still lose weight anyway.

And for you workout, just ditch the abs exercises if you think this going to help to lose tummy fats as there is not such thing as spot reduction. You can do your cardio after workout or during OFF days.

Look up for Starting Strength workout, more compound exercises and monitor your daily diet. Not only you will lose weights, but fats as well.

There are two types of carbs....simple and complex carbs....for me i'd avoid simple carbs...go for complex carbs and you need carbs for energy. There are so called refined and unrefined carbs and unrefined carbs is better than refined carbs in term of simple carbs. So search up those term and you will know more

Your meal plan is terrible (lazy to explain) but if you're in calories deficit, you will still lose weight anyway.

And for you workout, just ditch the abs exercises if you think this going to help to lose tummy fats as there is not such thing as spot reduction. You can do your cardio after workout or during OFF days.

Look up for Starting Strength workout, more compound exercises and monitor your daily diet. Not only you will lose weights, but fats as well.

Disclaimer first : as the title at the start of this forum says - all health advice here is not to be taken as medical advice, so though I am a current practicing medical officer, I am to be just considered as voicing my own "opinion".

Basically losing weight is very basic maths.

Energy input must be less than energy output to lose weight.
You can either decrease input or increase output
Every 3300 calories you reduce you lose 1kg of fat

Reduce your calorie intake a day to 1400 calories, and you have -600 calories per day
assuming you have a cheat day/willpower fails 1x a week
you will lose approximately 1kg a week

The other option is to increase output. Running 1 hour increases output by about 600 calories. Do that 6x a week and you lose 1kg fat too.

You can of course combine part of both to acheive the results you want
The other option is physical removal of fat

There is currently on 2 methods - the generally recognised method is liposuction

The newer alternative is injection lipolysis - still has not gotten FDA approval yet for cosmetic sculpting. It is only FDA approved for injection into the bloodstream to break down fatty plaques that obstruct blood vessels. Nevertheless it is widely used in US/Europe and it costs about 400-500 USD.

I've gotten hold of a vial of it and I think it holds much promise. I experimented on myself. XD. Injected the left side of my tummy with the active compound, and injected the right side of my tummy with normal saline. Within a week, when I was pinching the fat on my tummy I realised the left side was bout 2cm thick whereas the right side was 3cm thick. Needless to say I am now busy injecting over my entire stomach.

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Added on June 7, 2012, 1:31 amDisclaimer first : as the title at the start of this forum says - all health advice here is not to be taken as medical advice, so though I am a current practicing medical officer, I am to be just considered as voicing my own "opinion".
Very possible but you need strong willpower. Take a 1200-1400 calorie diet daily and you should reach your target
Try to do some resistance/weights too so you can maintain your muscle mass.

Willpower is going to be the toughest part.
I know because even this week itself though I was trying to keep to a 1400 kcal diet, I seriously exceeded it.
I still did manage to lose weight though, but that was cause I was cheating with other stuff.
Past 3 weeks lost 1 kg per week. Then I realised my calorie restriction was failing last week. (reduction of energy input failing)

monday - 280g beef, grilled (500 calories), protein shake (640 calories), satay 4 sticks (200 calories), spaghetti (300 calories) = 1640 calories
tuesday - 280g beef, grilled (500 calories), tomyum (400 calories), fries (375 calories), double chicken burger (780 calories), coke (240 calories) = 2300 calories
wednesday - 280g beef, grilled (500 calories), protein shake (640 calories), triple patty burger (900 calories), satay 12 sticks (600 calories) = 2640 calories
thursday - KFC snack plate (1180 calories), protein shake (640 calories), 280g beef (500 calories) = 2320 calories
friday - coffee (150 calories), starbucks venti (600 calories), home cooked dinner (circa 600 calories) = 1350 calories

Realising my diet was gonna fail and that there would be a :horror: gain that weekend, I started on backup plan.

I commenced thyroxine analogues and increased caffeine consumption. (to increase energy output)
I also cheated further by initiating the injection lipolysis experiment to chemically localised breakdown of fat cells. (physical/chemical destruction of fat)

Net result = last week only lost 500g

****

Moral of the story : willpower is what will make or break the dieting plan. If your willpower is strong enough then no problem you can reach your target.
If willpower weak however   then need to find other methods.

I commenced thyroxine analogues and increased caffeine consumption. (to increase energy output)
I also cheated further by initiating the injection lipolysis experiment to chemically localised breakdown of fat cells. (physical/chemical destruction of fat)

Key to quick recovery:

At least 6 hours of sleep, the more the better
Daily diet consisting of at least 1.6g of protein per kg of body weight
Nutritious diet with no major nutrient deficiency

Slow digesting protein, e.g. casein/milk before sleep
Whey protein blend (isolate and concentrate) pre-workout
High GI carbs + whey isolate post workout
If money is not an issue, BCAAs post workout

That should be all.

You need healthy meal with sufficient protein for your recovery. Usually after workout, you need to take protein like protein shake or a solid meal within 1 hour after workout.

additionally, if you are taking too long time recovering, this may be due to you overtrain or did too much volume per muscle part. For example if you do 18++ set of chest exercise. I think this is over train. Try to reduce to 12-16 set per muscle part.

10km? Wow! How long? I cant stand jogging for 10km! Max 4km, i get bored easilly

10km? Wow! How long? I cant stand jogging for 10km! Max 4km, i get bored easilly

Ahaha ok what 45 minutes is not bad! What speed? Nowadays i start with incline 0, speed 12 for the first 2 mintues, then speed 14 for the next 2 minutes then speed 20 till failure. Girls looking, thats the best thing ever mann

10km jogs + cardio + swimming but only 850g weight loss? How is your diet?

It is good that you notice that it is bad. I guess you can alter your diet to become more healthy but still you need to entertain clients right so... You still can eat but keep it to minimum. Hate to see that all the weeks of exercising go down to the toilet just like that right?

Relax man. Been off from gym for a month, just started back again yesterday. Consider that your week off from gym as a resting week. Your body need to rest to you know, ridding all the accumulated fatigue. If you manage to go to the gym, you would feel like refresh and more energize. 

Lower and side belly fats, so hard to get rid off 

Insanity? 

The usage of word cardio is absolutely wrong there.

Oh, watched this video before. This is more to body pump, etc  . I dont seem to be attracted to all these kind of workouts, dont know why 

McDonalds, damnnn! I never had beef/chicken McD burger in 7 months!

88kgs today. Broke my barrier of 90kgs within 2 months.
now need to work towards 85kgs followed by 80kgs.

Feeling great seeing that I was a massive ~100kgs when I started out.
Feeling not so great that work/commitments have made me skip my gym sessions since Saturday