QUOTE(kenneth1314 @ Jun 17 2012, 10:15 PM)
I need help here. Since CNY, I have started my weight loss plan. Before that, my weight is 99 kg,173cm.
Now I am 90kg,173cm.
I sprint(run fast and rest continuously) 30 mins everyday for about 3.25km(65 lamp posts)
Didnt take breakfast(sleep til very late since i am final year student lol),
lunch eat rice,(meat,vege,egg)any of 2,
and dinner only take oat with 2-3big spoons of sugars(without sugar it is yucky lol)
Sometimes supper(not frequent,once in 2 weeks) with roti bawang/kosong with teh o ais kosong.
In addition, I do take dumbbell for biceps on arms for about 200 times per everyday.. Er, for fun,not to increase muscle mass, just because my brother got dumb bells XD
I every tues will go to uni clinic to measure weight, and consistently drop within 0.5-2kg.
I do understand that my max intake of calories is 2000 per day calculated from internet.
Now the problem is, when it reaches 90 or 89.5, it cant go further more, and remain same though add another activity:cycling for 3.25km every night around 11pm.
another problem occurs as I feel no energy when running,not because of tired or lack of oxygen, oni feel better if i eat more abit during lunch.
Anyone can help me?as my target is to reduce until 70-80kg. 10 more kg to go.
I am graduating,so maybe someone can suggest a better plan for me?
lets say everyday jog 30 mins, breakfast with 4 empty breads + nescafe, lunch rice(vege+egg+meat any 2), dinner(i cant choose for dinner,have to eat whatever mum cook==). what else i can do? plz help
What's up Kenneth!
Based on my diet plan with results :-
From what i've learned, breakfast is really important. In fact, i read this article which says that having eggs for breakfast helps you lost weight. Totally cut off rice for lunch. Rice plays alot of factor especially when it comes to losing weight. Where as for dinner, have a simple light dinner, prob a bowl of salad with chicken breast. Try your very best to reduce on sugar and salt. I know its hard but you dont have a choice. Sugar is really really bad. I only have one can of soda per month. Totally cut on supper, never have meals after 8pm. Really unhealthy dude especially roti bawang/kosong. Packed with unhealthy carbs. Teh O Ais kosong, packed with unhealthy diluted sugar. There's no point working out hard when you cant control your diet, like some of them say 'muscles are made in the kitchen the most'. Eventhough you go to clinic all the time, losing weight doesnt mean you lose body fat mass. Dont forget about water retention ( sweat ). This is my routine everyday :-
Bfast :- 2 Eggs. If too lazy to cook, a cup of raw rolled oats and milk
Lunch :- Oven baked chicken legs ( sometimes breast ) with vegetables. Sometimes i'll have Salmon
Dinner :- My family is busy, so i cater food. I'll stop eating when i'm not feeling hungry, feel slightly abit full
Gym :- 10 mins warmup on treadmill, incline 8 constant. Speed 4, then Speed 12, then back to Speed 4, Then back to speed 12. Change every 30 seconds. Yes, it's really tiring. Remember, finish when you're done, not when you're tired. Then i'll move on to weights. Weight training about 1-2 hours. Consistent weight training, meaning shorter rest time. Then i'll go for cycling classes ( one class burns approx 500 calories, i'll only cycle 3 times per week )
I did this for 3 months. My results :- 88.8kgs --> 76.4kgs in 3 months
I'm pretty sure you'll do better if you totally cut off on sugar and salt. I'm not disciplined enough, i have ice cream and hamburgers sometimes
All the best
May 7 2012, 11:29 PM
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and I've purchased a whey protein (Nitrotech Hardcore Pro series) The suggested consumption is 2 serving 3 times daily for atleast six weeks.
most of the time I'll have half boil eggs, 2 in the morning and 2 more during tea time. 
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