Hiya.

92kgs 165cm 35 years old. FAT. Borderline HBP
was almost a 100kgs a a couple of months ago b4 i started dieting/exercising.

2 normal meals a day - breakfast (oats) and lunch (rice + veg + a bit of meat) and homemade celery + apple juice for dinner - acceptable or not?

My place has a fully equiped gym. No trainers though. Am currently doing 30 minutes of cardio workout on the threadmill every other day (a total distance of 2.5 - 3kms) plus some basic weight training (sigh, 12 x 2 rotations of bench pressing and 12 x 2 dumbell lifts, puny me can only do 10 pounds sigh x 100).

Am I on the right track or do i need to gym everyday? Am usually knackered after every session so am worried I will be overdoing it.

Thanks.

oic.

so i should cut down on carbs even more and hit the gym after work daily?

there's no danger in losing too much weight too soon right? I've lost close to 8 kilos in about 5 weeks.

thanks! reading now.

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Added on June 28, 2012, 4:34 pmSo it is gonna be:-
Weight training one day, interval training the next. rinse and repeat but leave 1 day as rest day.
Eat less rice, less bread more veg and meat.

Lose fat, gain muscles?

This post has been edited by madmoz: Jun 28 2012, 04:34 PM

gardenia wholegrain bread 2 slices (57g) 124kcal.

what exactly does this mean? is it a high carb item that should be avoided?

thanks nutrition gurus.

http://www.fitnessfrog.com/calculators/tdee-calculator.html

TDEE calculator?

Mine says 2965. That's in calories right?

If 2 pieces of bread = 124kilo calories then i am doomed? one piece of bread already over? or did i get my conversions wrong, i.e 124kcal = 124 calories?

Oh, so lets just assume that the calculator is off by the same %, hence mine should be around 2300kcal. 80% would then be 1840kcal, which is like 14 pieces of bread?

So approximately how many kcal would a plate of chap fan (1/4 portion of normal rice) + 2 greens and a small piece of meat be?

been checking some of the internet sites, seems like chinese cooking is rather high in calories due to the oil.
means 'chap fan' or mixed rice for lunch is a no go

what other substitutes then? bread? mi hun soup?

Ok, my TDEE should be around 2517.
So conventional wisdom says that i should be eating around 2000 calories a day.

But how much food exactly is this, in terms of rice, bread etc? Can someone share their experience? Much appreciated.

A word of caution though, I've been doing sit ups, push ups and morning walks/walking the dog and eating 'less' for months. never had any real tangible effect.

About one and a half months ago, decided to finally use the gym in my clubhouse. I alternate between 30 minutes of cardio workout on the threadmill and a weight training regime everyday. At most i'll skip a day in between if my work schedule is too tight. I usually combine both (i.e. double up) on Saturdays and on Sundays I play badminton or basketball as well.

I eat slightly less than the usual 'less' before.

Unlike before, I have actually lost over 9 kilos of weight (as of this morning) which is nearly 10% of my fat arse body weight.

Morale of the story would be if you are serious about losing weight, simple sit ups and exercises just doesn't work methinks.

@gannicholas well i've set myself a target of 85kg at the end of the year... that's another 5 kilos to go. but am secretly hoping to drop back to at least my uni days weight of ~75kgs eventually.
Loooooong way to go

having people come and say that you look much slimmer is priceless. honest

@gannicholas, that threadmill is exactly the same as the ones in my taman's clubhouse!!!

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

tq tq for the kind words of encouragement!

Yeah. Losing more than half a kg a week at the moment exercising and working out in the gym and cutting down my fatty food and rice intake.
No diet pills, no proteins supplements at all.
Results are showing too - less flabby arms, slight muscles and best of all, tummy is shrinking! I can see mah toes!

Although I do suspect that the loss rate will drop a bit once I get over the great beginners' period.

This post has been edited by madmoz: Jul 11 2012, 11:03 AM

just completed a major project/assignment at work. need to start hitting the gym again today! been almost a month

This post has been edited by madmoz: Sep 6 2012, 09:39 AM