greeting to all forumers.

as the title above i need advice and opinion.
im quite a fat guy but im not obese(175cm and 85kg).
i've been thinking to lose all this fat and reduce my weight a little as i can see myself getting bigger.

im planning a routine for myself.
im gonna jog about 5 times a week(if possible,i do it everyday) in the morning and evening(if busy in evening,i do at night)
nothing fancy.just working on my cardio and stamina as sometimes i get tired easily and it quite shameful given my physical appearances.


as for my diet,im planning to stick to eggs and bread.maybe some meat in a few days interval.
cutting myself off from rice.

so the question is..is what i plan is healthy and wont give any unwanted result?

PS:im not really sure where to post this so if im in the wrong place,mod,please move this

what goal you are trying to achieve? fit, bulky or skinny?

your training and diet regimen are strongly related to your fitness goal.

em...goal?i dont understand(sory im noob)..
can u explain what do u mean by fit,bulky and skinny?

he's asking you what you intend to accomplish as a result of your training

By what TS said, he wanted to lose all those fat. yeah, cardio might helps but if you wanted to become like a physique of most koreans male artist, go ahead with that.

oh..i see...
well...i hope i can loose all this fat on me especially at my lower ab and some at my chest.

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Added on August 28, 2012, 9:28 amindeed.
haha..if i can achieve that,im thankful already.



This post has been edited by Ghost_XIII: Aug 28 2012, 09:30 AM

any chance you'd be willing to take on a weight training program as well as your current cardio plans?

also, how long and at what level of intensity is your jogging usually? ideally trying to gauge your heart rate.

I read that you are taking in bread everyday. gluten products are a big no unfortunately when it comes to cutting bodyfat.

what does the weight training do?
im not sure how to describe..i usually jog for 30 minutes at a park.depends on the terrains.back at my uni i cant even achieve that(lots of uphill road)
so far,i havent start it.thats why im asking all the senior here if what im planning to do is ok.
do i need carb?im afraid i might be malnutrition if i completely off it.

Too many benefits of Weight training, here I copy pasted a basic google search:

Stronger muscles can improve your posture and help keep your body in balance.
Stronger muscles can prevent injuries.
Weight training helps to tone, lift, firm, and shape your body.
Stronger muscles can help with your everyday activities, such as lugging shopping bags, moving furniture, lifting kids and strollers, and so on.
Weight training can help prevent osteoporosis.
Weight training can help to reshape problem areas, such as your sagging arms and your butt. Unfortunately, there is no such thing as “spot reducing”— zapping off fat from specific body parts. But don't fret, because the combination of a low-fat diet and aerobic activity burns total fat from all over your body, and chances are it will eventually come off your personal pudge.
Weight training can increase your lean body mass and therefore increase your metabolism.


I'd recommend undertaking a weight training program, 3 - 4 times a week. Fit in your cardio 1 - 2 times a week. It's good you only go 30mins or so. Extended cardio sessions would be taking a step back, elevated cortisol levels etc.

You can have carbs, just have the right ones. Earlier in your day is better then say, before bed etc. Fill this up and get back to me on your calorie goal.

http://www.freedieting.com/tools/calorie_calculator.htm

Losing weight (fat), gaining weight (lean muscle) is incredibly easy. Just put in the time to understand how it works, and lastly... be consistent. That's the main reason why 90% of people fail to achieve their goal in a timely manner, or at all. Consistency.

em...
this is what i get.i dont really understand it.

The calorie maintenance value is the amount of calorie that you need to consume daily for you to maintain your weight hence the maintenance. For you to start to lose weight, you need to consume lesser than your calorie maintenance thus the first fat loss calorie suggestion. For more faster result yet highly not recommended is the extreme fat loss.

If you didn't know, almost everything that can be consume have its own calorie. Ever see a nutrition facts on the back of a food packaging?

i see...thanks..
i rather be fit and healthy..im in no rush.

that i know..thats why im trying to avoid rice and change it to bread as i thought my rice intake contribute to most of my calories and carb.

yeap, to start off, I'd get you to aim for 1,800 per day.

What does this mean? (I'm assuming you are weight training 3~ times a week or so)

Devide this into 40% protein (180g~), 40% fats (80g~), and 20% carbs (90g or less).

Follow this, every day, CONSISTENTLY, along with proper hydration (for you, I'd aim for around 1 gallon/4L of water per day as a minimum target).

Don't worry about splitting these up into 5 or 6 or 10 meals etc. This is going to achieve nothing but needless stress. Eat however many meals are convenient for you, however, make sure your total daily allowances are met. especially so for the Proteins/Fats.

Just to give you a rough idea, my maintenance is at 3,000. For the past 3 weeks, I've dropped to around 1,800 - 2,000 per day. All other things constant. Maintained proteins at the same level, increased fats and dropped carbs to around 50 or less a day.

With ALL else constant, and 0 cardio (yes, 0)... I've dropped 6KG. Easily.

So, basically what I'm saying is, it shouldn't be too hard

No need to spend money on fat burners or any other gimmick.

EDIT: actually, I should mention. I did this based on Intermittent Fasting meal timings, meaning I fit all my caloric requirements in a set amount of time. Started on 8hours, and at the peak (right now) 3 - 4hours. I don't recommend this to anyone unless you are 100% sure and consistent on your caloric intake etc., as well as weight training at least 3 - 4 times a week to maintain lean muscle.

This post has been edited by xGKx Phoenix: Aug 28 2012, 10:30 AM

quite alot to take in actually..
but i get ur point...lower calories intake until the fat loss level
i dont really plan to build muscle..just lose some spare tires.

so egg is a good choice of food(thats gonna be my main diet)?i've been reading some people say the yolk is bad.

building lean muscle is the key to keeping bodyfat off as well, in the long run. did you know that lean muscle burns calories, even if all you're doing is sitting at the computer?

eggs are good, however I wouldn't base my entire meals on eggs alone. personally, I only have a maximum of up to 3 - 4 whole eggs per day, rest are all whites only. Add in more lean meats for protein. How it's prepared is also important. Avoid fried foods.

is that so?
now thats something to think about.....

yeah..i kinda feel egg alone is not enough..thats why im adding in bread too.
but as u mention its not that advisable..i need to choose something else for more filling effect..
is oat or cereal a good choice?

they are fine as a carb source, however all 3 that you have mentioned contain gluten. if you're looking to have excellent fat loss results (especially since you are not considering weight training), I strongly advice against adding in gluten based products, as this will just delay the fat loss process.

if you're going to add oats, i'd recommend steel cut oats or get the plain stuff. i would limit this to no more than a cup a day.

if you want to feel full (sated), i'd suggest adding a cup of steamed/boiled brocolli and maybe some carrots just to add a little colour. these kinds of carbohydrates do not raise your blood sugar levels as compared to oats (hence low GI). you may want to do some further reading to eductate yourself on this topic.

whilst i would strongly suggest implementing a simple weight training program, you could get away with doing high intensity interval sprints, hill runs, stairs. those sort of things. bearing in mind, high intensity for a short duration of time similar to weight training where you have heavier weights for lower reps.

suggest you do some reading and try your best to digest whatever info and shoot the sh!t in the forum until you figure stuff out because there's a wealth of knowledge here.

hm..so what other u can suggest to accompany my diet?
will be a lot better if it cheap and easily accessible.

you can look into Quinoa flakes. I use this in place of oats.

wow..never know got different types of oat...
so far,i still havent decide it yet..
veggie seems like a good idea..but im gonna live in a dorm environment..keeping supply of fresh veggie and prepare them gonna be hard.

haha..thx for the advice.thats why im posting this.i really dont want to waste my time and effort.
better prepare than blindly try eh?

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Added on August 28, 2012, 12:10 pmwhats that?is it available in most shopping mall?
is it expensive?

This post has been edited by Ghost_XIII: Aug 28 2012, 12:10 PM

doesn't have to be fresh per se. you can prepare your meals for the week and freeze or store them in the fridge.

quinoa is a good alternative to rice but it's not going to be cheap back home in malaysia hence, stick to califorous vegetables such as brocolli that i've mentioned earlier.

don't start by filling your mind with 'buts'. You roughly know what you've to eat now so figure out a way to prepare them ahead of time and put them in a fridge or rent some space in the canteen freezer or something.

hm..u are right..i'll figure something out...
another thing,is fruit essential for my plans?

hmm... interestingly enough both organic oats and organic quinoa are exactly the same price for me lol.

oh well... plenty of options for gluten free carbs anyways

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Added on August 28, 2012, 12:32 pmi'd recommend 1 - 2 serves of fruit per day. (this does not equal processed fruit juices of course )


This post has been edited by xGKx Phoenix: Aug 28 2012, 12:32 PM

u r rich i guess
hm..i guess i need to plan that as well then.

if you plan well and know where to get those items at low prices, you don't need to be rich. Like me, a normal Ramly Minced meat usually cost around RM 12 but I've found a supplier who can get me for RM 8.40.

i believe you're based in australia? it's going to be much cheaper over there. similar for me here in north america. it's just that quinoa is not the 'go to' grain when you talk about rice substitute because some folks complain that brown rice is still expensive!

now speaking of meat,is there any meat i should avoid?

try to stay away from highly processed meats such as sausages. simple way to judge if it's meat you should, if it looks like it came from a bird/cow such as chicken breast or steaks, eat it.

i would go as far as consuming ground beef/pork/chicken/turkey that came from a butcher only as chances of them adding preservatives such as nitrates and all to plump up the meats is rare.

i see..thx...

another thing,is coffee good for me to drink during this time?
i think i read it somewhere,they say coffee is not really good if u want to workout/exercise as it can really make ur heart pump really fast.im quite a coffee addict myself.

caffeine is a stimulant and also an appetite suppressant. however, i would advice you to keep you coffee at least 6 hours before you sleep even if you think that you're immune to the effects.

so..is that a good thing?yeah..i do feel im immune to coffee effect now.

r u sure that bread will cut loose ur wight? i've read in some articles that bread and any oat materials will getting you more weight [no use] and is there some advice on any fat burner?

im not sure...thats why im asking
as mentioned by some forumer here,wheat product contain gluten.not a good thing to eat when try losing weight.
i dont think i want any fat burner.im poor lol.

yeah, me too but in need to loose weight becos, this body is not comfortable anymore is there any advice on exercise plan? and i dont understand with 'weight training program' what is that mean?

im not really sure what fat burner really does and i never try it,so i dont want to say anything.
but i think if u really want to gain something,work hard for it.thats why i dont really want to opt to fat burner.
for me,i just plan for a jog like i said in my first post.they say its ok.
even i dont really know.wait for pro to explain.