Darklight doesn't do cardio but he lifts heavy weights, much more intense and gets better results than cardio.

What for? You're using up energy before getting on to the real deal. What I do is just take some pure caffeine 15 mins before, do some slight stretching and moving around followed by some light and quick reps to ensure nothing's wrong, then start with the heavy weights.

True. Do static stretch after workout. Don't do before workout. Researches has shown that static workout might leads to more injury if done before working out or doing any exercises. I don't remember where I read it but try search for it.

- Too little carbs.
- Fruits are a poor source of carbs.
- Extremely poor micronutrients support.
- Creatine is fine to start anytime as long as you're on a regular training regimen.

Fully anti rice, thats what I've done for my diet plan

skycrawler>> your aim should be to lose fat and eating fried chicken for both breakfast and lunch is excessive (especially if you do this everyday!). Regardless of it being chicken breast, taking too much fried food is bad because of the oil content. And I hope you don't eat the skin.

Secondly, Daging Masak Merah is also oily (because of the chili oil - sambal) used in the cooking. If I'm not mistaken, the meat is also fried before cooking in gravy?

Your "large spoon" of rice refers to a 'tablespoon' or the 'rice spoon' to scoop rice? there's a big difference.

What I think:
- you need to stop taking so much fried chicken! replace it with steamed chicken breast or baked chicken breast. If not, then grilled chicken breast (with very little oil)
- you can still take your favourite fried chicken or daging masak merah but limit yourself (eg. only take them once every 2-3 weeks)
- if you take the diced fruit - guava - i assume you bought it at a restaurant/ fruit stall. avoid eating the guava with asam. Only guava alone is not sufficient. go for papaya, apples, oranges, watermelon and other variety of fruits
- For breakfast, instead a heavier meal (rice, meat, vege and coffee) try to go for something more plain at times - eg. oats with milk/ raisins/nuts, bread with boiled eggs, porridge etc. TBH, it should be plain for most of the days but at times you can "cheat" a little (like I do - once a month!) and go for nasi lemak if you really want to - although it's best if you can help it.

There is a difference between eating "heavy" and eating unhealthily. If you need more energy for workouts, you can take some coffee and energy drinks. You can eat more chicken (increase your portion) but as long as they are not fried (as recommended - steam, broiled, baked etc). Eating heavy could also mean you double your vege portion and have eggs (or other protein) along with your rice and chicken.

I believe you know that fried chicken contains a lot of calories and oil, even if you don't eat the skin. Just my 2 cents worth of advice.

Ulam.

how do i check my BMR ?

i googled.

http://www.bmi-calculator.net/bmr-calculator/

can use this ?

I have a pdf file from one of the forumer here, 22 pages of tables of Malaysian food calorie. It may not be complete, but nice to have. PM if you want.

exercise exercise exercise is important! you can't just rely on products to reduce fats - your skin will still remain loose. you need exercises to firm your skin. it won't automatically go away like that. it's been more than half a year since i posted here. i would like to let you guys know i have managed to reduce 10kg within 4 months with regular RPM and Body Combat at the gym and of course there's a slimming drink which i am consuming together while doing these workout.

best thing is it's lactose intolerant and won't cause me to have diarrhea.

You wash your food a lot?

But gj on the weight loss. Sounds like you lost it at a steady pace. 1 kg a week? Very good actually.

losing 1 kg per week really wonder how you do it.
I only manage to lose 11lbs in 7weeks with clean diet and intense exercise (cardio, HIIT and wieght lifting), hit gym 5times per week.

I felt my progress is slow but I pujuk myself not to greedy as I believe my skin need times to firm up..

still I can't stop my self to wonder does my progress slow..hmm

I have reduce from 80kg to 73 kg.
Thru, Exercises , controlled meals stop smoking, reduce drinking.
I run 40km weekly, Join marathons & Weight lifting
But my friends say..i look older right now....How ah?

Currently in the state of losing weight but is it okay to have tutti frutti right after gym? Only nuts as topping.

6 days a week? Ur damn power. 

Do more cardio above 70% HR, that should help with the fat loss. RPM class is a good place to start. <3

WOW, 6 times/week! Anyway well done!!! As long your body can take it and you enjoying all the sessions and its' results... Pump pump pump, go go go!!!! I like your determination +

awesome !

bcaa are good to go to recover !

6 days per week is mad bro. i can only do one day on, one day off. haha.

Wow..you do have determination. Here's my 2 cents rolling out of my gap. You might want to re-evaluate it being counterproductive. Not sure if your muscles have time to mend and heal.
Anyways, i would say if it works for you then keep it up.
Wish i had your time and discipline