Hmm, because just want to follow a low carbs and high protein diet. No junk and refined food at all.   
Canned mushroom or the fresh one?

Thats what i have most of the time 
Except i season it with Lea & Perrins sauce. Lol.

Hmm...Then gonna really gotta do it over the weekend now >"<

Guys, just want to know if milo is fattening? IM working night shift now, and get hungry all the time.

Thought of having milo once at night and once in the morning, and fruits in between.

2 spoons of milo, 1 spoon of milk powder and hot water.

currently 168 cm , 60kg.

workout schedule, with a pace of 5 min 30 sec /km.

Monday - 13km
Wednesday - 10km
Friday - 7km
Sunday - 11km

For Sunday - Wednesday, dinner only drink soya or chinese dessert + some fruit.

Thursday-Saturday eat normal.

what's the best diet and what's the proper exercise ?

I do understand that, but I am actually training for those event that I mentioned... when there's is so many cardio, there's no way I can slit in any weight training for that.

I am not really targeting fat loss, just hope to cut down on weight..

It's not as hard as it sounds. Sometimes doing too much can be counter productive. My rest days are when i burn bodyfat. Cardio can be a tool to create a larger caloric deficit but as a primary tool to rely on for fat loss... Nah. One cAnnot outtrain a bad diet.

Bad diet can hardly happen to me as I will certainly watch what I eat, kind of understand the diet is very important. Anyhow, haven't be able to get the best diet yet, but at least still maintaining it at high protein, high fiber and low carbs

Guys, I've gain weight from 60 to 65 in 6 months time... I know that sleep late will caused it.. Is there any alternative ways to lose weight?

Hi guys just want to ask it is possible to lose 1 kilo a day although it may sound absurd but last time i did some diet n exercise by power walk 1 hour a day i lost 6 kilos in a week n 1 the following.However the first week i was on just porridge and the second week just fruits.I am wondering now i have increased my workout to about 2-3 hours a day would the results b better?

EPOC or the afterburn effect which the increased of metabolism after your workout - the additional calories your body going to burn during your rest day.

Well, yes no doubt I can't deny the fact that my work is contributing a lot of stress to me and sometimes I can see my weight just go up without any additional food in my diet 

bad in the sense of?
People say don't eat rice is not good for health, so should everyday consume rice for like a few bowls? Well, every individual is different. If your supper is fried rice, fried chicken, fried sotong, fried fish and what not every night then it's a different story. If you know your body require how many kcals daily, you'll not gain weight EVEN if you're eating Big Mac for supper every night. It's all about what you know about your body and your diet and what you should and shouldn't do. Don't just listen blindly and follow blindly. Same diet program might work for that person but might not work for you.

BMR doesn't change IMO. It comes from the amount of muscle mass, fat mass, etc2 in the body. The calorie maintenance @ TDEE is calculated based on daily activity + weekly exercises so the value will only changes according your activity. At night, our body is in resting mode where during our sleep, the body will start to enter the recovery mode. Providing the body with proper nutrition will enhance the recovery rate.

Guys.. can you all give some suggestion on my exercise routine? I am not sure I am doing right or not...

Stretching - 5mins
Warm up - 10mins
Weight training - approximately 10mins
Sit-up - 5mins
Jogging - 30mins
Cool down - 5mins
Stretching - 5mins
Massage my muscles - 5mins

Am I right with these steps ? Should I do weight training before or after cardio in order to loss weight ? My main concern is to loss weight, building muscles is secondary aim.

i have questions here. I hv lost 10kg and recently my gastric come back expecially at night after dinner. Is it the food i consume too much?stomatch small already?even after drink my protein for 72g my gastric will come to attack. Anyone can help?

I dont know anything about the Basal Metabolic Rate, I guess I've google it out?? Btw excessive exercise will contribute to losing of weight?

hi guys, may I know how to effectively remove FAT at chest portion?

I am a Male, 24 years old, been having many FAT at my chest portion since kid until now...
Thanks ya

ima guy i've been mislead to do calory deficit, that's why i am taking in 1600cal >< will definitely need to take in more, at least for some lean muscle

what are macros? measurement?

2) my running are 3 times per week, 2 on weekdays, 1 on sundays

i think i might want to hit the gym soon for weight trainings, hopefully improvement can be seen over time

You are trying to lose weight with lots of high glycemic carb?

With all that rice in your diet, you think that your glucose is low? Sigh

No offense but unless you are 10 years old without the ability to find things out yourself (hey look! A computer with internet access!) - it is your own fault for simply listening to other people telling you what to do.

Macros is an abbreviation of Macro Nutrients. There are 3. In no particular order:
1)Protein
2)Fat
3)Carbohydrates

Now...EDUCATE YOURSELF:
http://forum.bodybuilding.com/showthread.p...21703981&page=1

That will explain calories and macros. Figure out what works for you.
I was thinking that too I look at his diet and it is just too... ARGH Aihs.

Indeed, calories in<calories out will result in weight loss but how efficiently you lose the weight is another matter.

The statement of eating a piece of fruit to replenish your glucose level is quite frankly laughable and shows us that you do not understand what you said.

Keeping it short: Your diet sucks and your math sucks too.

You say your only drinking water and tea so all your calories come from food.

You skip breakfast and only SOMETIMES eat supper. That means you most often only eat 2 meals a day which amount to MAYBE 1000 calories.

How on earth can you say you maintain 1500 calories a day (which if you did is still too little assuming you are a man)?

There is not enough information for me to offer specific solid advice that hasn't already been given:
Figure out your calories needs
Create a REASONABLE deficit
Apparently you need to learn to COUNT calories properly
Weight train and SOME cardio (depends on your goals)
Rest enough

Your body should cooperate so long as you dont have a medical condition or previous eating disorders, etc.

Oh and your excuse about UK diet being better is bull. Their diet can be as shitty or as good as the individual chooses. You sit there and tell me deep fried fish & chips is healthier than tandoori chicken and naan... then I cannot say anything.

my diet in uk

breakfast - 2 tomatoes + lettuce + olive oil + white egg (without yolk) + organic sunfolwer seed

lunch - chicken breast hamburger + mineral water

dinner - small rice + home cooking chinese style (vege + chicken + egg)