Hehehe.

im already 30 years old, 180cm weighing 90kg now. My weight fluctuates from 80-90kg. Being at the top of the range, i definitely want to do something for myself.

Being a guy in the financial world, i do not move my ass too much haha, except when playing golf.

Anyways, to put it simply, my target is to drop my weight down straight to 70-80kg, and hopefully stay there. Im going to retain my 1800 calorie diet (which i have been using for the past 5 years), and increase the intensity of my cardio.

Update:1 Nov 2012- 1 Mar 2012




Revised targets
NovA = 90kg
4H12A = 82kg (-8)
1Q13A = 74kg (-8)
2Q13E = 69kg
3Q13E = 64kg
4Q13E = 60kg
4Q14E = 59-60kg

My daily food actually do not vary much. My diet is very exact, because i cook my own food everyday.
I generally eat 400 grams of pasta, 200 grams of chicken/beef meat, 400 grams of vege's, and 100 grams of sausages/cheese/fake meat/etc, 1 teaspooon salt, 1 spoon sugar, and 1 spoon of oil, and 30-50 grams of cheese/pasta sauce/tuna/flavouring.

This adds up to 1800 calorie per day.

My workout session will consist of basically walking to work (40 minutes everyday), and dancing (level8-9 DDR), swimming, and sometimes treadmill in my condo 's gym. my target is the following

Monday - 40 minutes walking , 1 hour 30 minutes DDR
Tuesday - 40 minutes walking, 1 hour DDR, 30 minutes swimming
Wednesday - 40 minutes walking, 1 hour 20 minutes brisk walk at KLCC Park (because swimming wets my trunks, so need time to dry)
Thursday - 40 minutes walking, 1 hour 30 minutes DDR
Friday - 40 minutes walking, 1 hour DDR, 30 minutes swimming
Saturday - 2 hours swimming, maybe 1-4 hours walking (shopping)
Sunday - rest day, maybe 1-4 hours walking (shopping)

I do understand my metabolism is insanely low, because my intake of 1800 calorie per day will basically make me break even in terms of weight even if i walk to work for 40 minutes everyday. Since i do not think i can take it eating any less, basically, i will have to focus on increasing cardio activities.

So yeah. Wish me luck.

Diary Start

Day 1 12/11
Food: Standard 3x cooked meals. 1800 calories
Workout: 40 minutes walking, 1 hour 20 minutes DDR (28 songs)

Day 2 13/11
Food: 4 slices of homemade bread and chicksalad (around 200 gram of cooked bread), chicken rice for lunch, 2 slices of homemade bread for dinner. unknown calories.
Workout: more than 4 hours walking in Tesco and IKEA , 40 minutes of DDR (14 songs only) very tired today for some reason. dont think i can go further hehe.

Day 3 14/11
Food: Laksa Johor, (350g of pasta, 40-50g of flavoring, 300-400g boned chicken, 300g of carrots and cucumbers.
Workout: 30 minutes jogging, 1 hour DDR (21 songs)

Day 4 15/11
Food: Standard 3x cooked meals. 1800 calories
Workout : some light walking. not much 1 hour tops..... was a holiday so mostly slept.

Day 5 16/11
Food: 400 grams of bread, 500g chicken, a carrot, a cucumber, an apple, tomato sauce for flavouring. i think around 1400 calories
Workout: 40 minutes of walking in the morning. 1 hour 30 minutes of brisk walk in the afternoon. 40 minutes of DDR (14 songs). man. i wanted to do 28 songs, but i cram today...... so painful =.=

Day 6 17/11
Food: 40% of (4 cups of rice, 1 can of macarel, 400g of chicken 2 eggs, 400g of salad and the normal flavoring and vinegar). Kinda made 20 rice balls but ate 8 today.
Workout: 40 minutes of walking in the morning. 2 hour brisk walk in the evening. I find that i cant really maintain 8km/hour brisk walking...once i hit 9-10km's, my legs gets crammed easily...

Day 7 18/11
Food: 60% of (4 cups of rice, 1 can of macarel, 400g of chicken 2 eggs, 400g of salad and the normal flavoring and vinegar). Finished the rest of my rice balls today, with more salad
Workout: 40 minutes of walking in the morning. Legs still soar from yesterday, so its a rest day for me

Day 8 19/11
Food: Standard 3x cooked meals. 1800 calories
Workout: 40 minutes of walking in the morning. 40 minutes of DDR in the evening (14 songs). wasnt able to push today because i came back late from work.

Day 9 20/11
Food: Standard 3x cooked meals. 1800 calories
Workout: 40 minutes of walking in the morning. 45 minutes max-level cycling (700 calories) , 15 minutes treadmill in the afternoon. 1 hour DDR in the evening (21 songs).

Day 10 21/11
Food: Standard 3x cooked meals. 1800 calories
Workout: 40 minutes of walking in the morning. 4 hours of shopping/walking/light strolling

Day 11 22/11
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 40 minutes of walking in the morning. 45 minutes max-level cycling (770 calories) , 15 minutes treadmill in the afternoon. 1 hour DDR in the evening (21 songs).

Day 12 23/11
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 40 minutes of walking in the morning. 1 hour 20 minutes jogging in KLCC Park (planned 2 hours, but it rained wtf) 1-2 hours shopping at night.

Day 13 24/11
Food: 400 grams of bread, nasi ayam for dinner.
Workout: 40 minutes walking 1 hour swimming at night

Day 14 25/11
Food: 100 grams of bread in the morning, 2 large baked potatoes with tomatoes and cheese and salad
Workout: 40 minutes walking, 40 minutes DDR (14 songs)

Day 15 26/11
Food: 3 large baked potatoes with tomatoes and cheese and salad
Workout: 40 minutes walking, 50 minutes max-level cycling (800 calories) , 15 minutes treadmill in the afternoon. 1 hour 20 minutes DDR in the evening (28 songs).

Day 16 27/11
Food: Salad-centric 3x cooked meals. 1500 calories , but i also ate a kuih my colleague bought. =150 calories.
Workout: 40 minutes walking, 50 minutes max-level cycling (800 calories) , 1 hour DDR in the evening (21 songs).

Day 17 28/11
Food: Salad-centric 3x cooked meals. 1500 calories , but i also ate a kuih my colleague bought. =150 calories.
Workout: 20 minutes walking, 50 minutes max-level cycling (800 calories)

Day 18 29/11
Food: Two slice of bread with peanut butter, Rice with Bayam for lunch, 2x maggi for dinner
Workout: 20 minutes walking 1 hour DDR in the evening (21 songs).

Day 19 30/11
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 20 minutes walking, 1 hour 30 minutes jog in KLCC park 1 hour DDR in the evening (21 songs).

Day 20 1/12
Food: 2x spaghetti and chicken. dinner mag
Workout: 40 minutes walking

Day 21 2/12
Food: Breakfast with 3 egg-omellete, Lunch with Nasi ayam nash RM4, dinner? dskipped
Workout: 5-6 hours walking shopping

Day 22 3/12
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 40 minutes walking, 50 minutes max-level cycling (800 calories) , 1 hour DDR in the evening (21 songs).

Day 23 4/12
Food: Breakfast 500 calories, spaghetti and some eggs and salad, lunch was a negeri sembilan restaurant , i skipped dinner for an apple.
Workout: 40 minutes walking, 1 hour 20 minutes DDR in the evening (28 songs)

Day 24 5/12
Food: Breakfast 500 calories, lunch in kampachi, dinner 500 calories
Workout: 40 minutes walking, 1 hour 20 minutes DDR in the evening (28 songs)

Day 25 6/12
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 40 minutes walking, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs)

Day 26 7/12
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 40 minutes walking, 1 hour 30 minutes of jogging in the afternoon. didnt do much because of the rain.

Day 27 8/12
Food: 500 grams of bread with various toppings with low sugar. 3 eggs.
Workout: 40 minutes walking

Day 28 9/12
Food: 1000 calories spaghetti for breakfast and lunch, rice-and-fish-and-sayur at night
Workout: 40 minutes walking


Day 29 10/12
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 40 minutes walking, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs)


Day 30 11/12
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 40 minutes walking, 1 hour max-level cycling 1 hour 0 minutes DDR in the evening (21 songs)

Day 31 12/12
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 40 minutes walking, 1 hour max-level cycling 1 hour 0 minutes DDR in the evening (21 songs)

Day 32 13/12
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 40 minutes walking, 1 hour max-level cycling 1 hour 0 minutes DDR in the evening (21 songs)

Day 33 14/12
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 40 minutes walking, 1 hour max-level cycling 1 hour 0 minutes DDR in the evening (21 songs)

Day 34 15/12
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 40 minutes walking,

Day 35 16/12
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 40 minutes walking, 3-4 hours shopping

Day 36 17/12
Food: Simple milo and biscuits for breakfast, Buffet lunch with Maybank, maggi for dinner (seems i always eat maggi whenever im lazy and got free lunch)
Workout: 40 minutes walking, 1 hour 20 minutes DDR in the evening (28 songs).

Day 37 18/12
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 40 minutes walking, 1 hour max-level cycling 1 hour 0 minutes DDR in the evening (21 songs)

Day 38 19/12
Food: 70g spaghetti carbonara and salad, Japanese Set Lunch Kampachi, maggi x1 for dinner (maggi kari) approx 1700-2000 calories?
Workout: 40 minutes walking, 1 hour 0 minutes DDR in the evening (21 songs)

Day 39 20/12
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 40 minutes walking, 1 hour max-level cycling 1 hour 0 minutes DDR in the evening (21 songs)

Day 40 21/12
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 40 minutes walking, 1 hour max-level cycling 1 hour 0 minutes DDR in the evening (21 songs)

Day 41 22/12
Food: Mums food. a LOT of calories (2000 ish)
Workout: 40 minutes swimming...nothing much more

Day 42 23/12
Food: Mums food. a LOT of calories (2000 ish)
Workout: 3 hours walk in the park

Day 43 24/12
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs)

Day 44 25/12
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 3 hour cycling around keramat (around 20-30km)

Day 45 26/12
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs)

Day 46 27/12
Food: Buffet. i tried to calorie count. was around 1900-200 calories i faat!!!!
Workout: 40 minutes walking with 20kg load lol , 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs)

Day 47 28/12
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 18km bicycle ride in the afternoon....

Day 48 29/12
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 18km bicycle ride in the afternoon....

Day 49 30/12
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs)

Day 50 31/12
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs)

Day 51 1/1
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour minutes DDR in the evening (21 songs)

Day 52 2/1
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs)

Day 53 3/1
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs)

Day 54 4/1
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 24km bicycle ride in the afternoon....

Day 55 5/1
Food: Salad-centric 2x cooked meals. 1100 calories skipped dinner (too tired)
Workout: 4-5 hours of walking shopping and KLCC park

Day 56 6/1
Food: half a chicken two potatoes, some salad and maggi satu packet
Workout: 50 minutes cycling

Day 57 7/1
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs)

Day 58 8/1
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs)

Day 59 9/1
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hour max-level cycling 1 hourDDR in the evening (28 songs)

Day 60 10/1
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs)

Day 61 11/1
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 18km bicycle ride in the afternoon....

Day 62 12/1
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 90 minutes cycling,

Day 63 13/1
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 6-7km walk around Cheras.

Day 64 14/1
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour DDR in the evening (21 songs)

Day 65 15/1
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs)

Day 66 16/1
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs)

Day 67 17/1
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs)

Day 68 18/1
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hours 30 minutes cycling in KL.

Day 69 19/1
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: some cycling, mostly nothing.

Day 70 20/1
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: some hours shopping. went to ikea and tesco and daiso

Day 71 21/1- Day 78 28/1
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hour cycling in gym, got backpain until 29/1

Day 79 29/1
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour DDR in the evening (21 songs)

Day 80 30/1
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour DDR in the evening (21 songs)

Day 81 31/1
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour DDR in the evening (21 songs)

Day 82 1/2
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: some hours walking in wangsa walk and carefour.

Day 83 2/2
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 2 hours of DDR (36+ songs)

Day 84 3/2
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: some cycling, mostly nothing.

Day 85 4/2
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hour 20 minutes DDR in the evening (28 songs)

Day 86 5/2
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hour 20 minutes DDR in the evening (28 songs)

Day 87 6/2
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs)

Day 88 7/2
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs)

Day 89 8/2
Food: Salad-centric 3x cooked meals. 1500 calories

Day 90 9/2
Food: BBQ WHOLE DAY WITH UNKNOWN AMMOUNT (but insane) of calories hahahaha
Exercise: None! except walking to take food

Day 91 10/2
Food: Salad-centric 3x cooked meals. 2000+ calories
Exercise: None! except walking to take food

Day 92 11/2
Food: Salad-centric 3x cooked meals. 2000+ calories
Exercise: None! except walking to take food

Day 93 12/2
Food: Salad-centric 3x cooked meals. 1500 calories
Exercise: Mostly nothing....go shopping the normal stuffs

Day 94 13/2
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs)

Day 95 14/2
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs)

Day 96 15/2
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 2 hours cycling around KL.

Day 97 16/2
Food: Salad-centric 3x cooked meals. 1500 calories

Day 98 17/2
Food: Salad-centric 3x cooked meals. 1500 calories
Shopping in Carrefour for 2-3 hours lol.

Day 99 18/2
Food: Salad-centric 3x cooked meals. 2000+ calories
Exercise: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs)

Day 100 19/2
Food: Salad-centric 3x cooked meals. 1500 calories
Exercise: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs)

Day 101 20/2
Food: Salad-centric 2x cooked meals. Chinese Dinner with Maybank!
Workout: 32 minutes cycling, 1 hour max-level cycling

Day 102 21/2
Food: Salad-centric 2x cooked meals. Dinner at nandos with family. quarter chicken +2 side dish set.
Workout: 32 minutes cycling, 1 hour max-level cycling

Day 103 22/2
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 2 hours cycling around KL.

Day 104 23/2
Food: Bread+mushroom soup breakfast,
Workout: 2 hours cycling around KL.

Day 105 24/2
Food: Bread + cheese breakfast, potato+chicken chop lunch,
Workout: 2 hours cycling around KL.

Day 106 25/2
Food: Salad-centric 3x cooked meals. 1500 calories

Day 107 26/2
Food: Salad-centric 3x cooked meals. 2000+ calories
Exercise: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs)

Day 108 27/2
Food: Salad-centric 3x cooked meals. 1500 calories
Exercise: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs)

Day 109 28/2
Food: Salad-centric 3x cooked meals.
Workout: 32 minutes cycling, 1 hour max-level cycling

Day 110 1/3
Food: Salad-centric 2x cooked meals. Dinner at nandos with family. quarter chicken +2 side dish set.
Workout: 32 minutes cycling, 1 hour max-level cycling

Day 111 2/3
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 2 hours cycling around KL.

Day 112 3/3
Food: Bread+mushroom soup breakfast, maggi lunch, chicken dinner
Workout: 2 hours cycling around KL.

Day 113 4/3
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 2 hours cycling around KL.

Day 114 5/3
Food: Salad-centric 3x cooked meals. 1500 calories
Exercise: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs)

Day 115 6/3
Food: Salad-centric 3x cooked meals. 1500 calories
Exercise: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs)

Day 116 7/3
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs)

Day 117 8/3
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling, 2 hour cycling around KL. new landmark = KWSP, Sogo, steak house.

Day 118 9/3
Food: 3x cooked meals. Mainly bread, home made burgers, cheese, and salad.
Workout: 32 minutes cycling

Day 119 10/3
Food: 4x cooked meals. bread and steak.
Workout: NONE

Day 120 11/3
Food: Salad-centric 2x cooked meals. Lunch in Dua residency delicious. best delicious in malaysia
Workout: 32 minutes cycling, 1 hour walking at night. (study day haha)

Day 121 12/3
Food: Salad-centric 3x cooked meals. 1500 calories
Workout: 32 minutes cycling,


Nov 12


Nov 14


Nov 15


Nov 18


Nov 19


Nov 21


Nov 22


Nov 23


Dec 4


This post has been edited by GaretJenna: Mar 12 2013, 08:36 AM

You should reduce or avoid pasta from your diet. To boast up your metabolism, do more weight exercise intensively. Intensive mean when you do any kind of exercise, you must sweating like crazy and feeling sore. When you have this kind of feeling, this is called afterburn effect which will keep on burning your calories even during your rest time. Cheers, and good luck in your weight loss.

Another thing is, avoid all kind of processes food such as sausages, fast food and etc because they are not good for your health. Replace sugar, oil, flour with something healthier such as olive oil (in a moderation amount: 1tbsp). When you're performing cardio on the threadmill, try to set the inclined to 0 and speed jump to 6~7 speed for a minutes and back to 4 speed for 3 minutes. Continuously repeat it for atleast 5 times for 20 minutes interval should be good for your heart.

Dont think i can reduce the ammount of pasta anymore. 400g of cooked pasta is basically 40% of a normal 500g pack, eaten for a whole day (1000 calories).

If you really feel i should substitute it (i usually use spinach or wholemeal pasta), what should i substitute it with? I still need energy for day to day stuffs. dont want to lose my job haha from sleeping in front of bloomberg

31 Dec


2 Jan


3 Jan


7 Jan


9 Jan


10 Jan


11 Jan


This post has been edited by GaretJenna: Feb 4 2013, 12:11 PM

make some time to go to gym.n work ur ass out there.for sure, with ur diet plan n weight training ( forget about cycling or jumping on treadmill, useless n slow ) , u'll get wat u want.gd luck bro

i dont think my joints allow me weight training anymore hahah. Do they even burn any calories? im just worried im swatting air.

Im considering trying to accelerate my diet by reducing my calories intake to 1500 per day, by focusing more on vegetables and steamed/roasted fish/chicken, and less and less on carbo.

Im also trying to wipe out my lunch altogether, and change it into a gym session.
So going forward, im aiming for a standard daily workout of

1) 40 minutes of walking in the morning (ard 230 calories at 80kg)
2) 1 hour 10 minutes of gym session in the afternoon (ard 651 calories at 80kg)
3) 1 hour 30 minutes of swimming/DDR dancing/brisk walk-jogging in KLCC Park. in the evening (ard 916 calories at 80kg)

and a food intake of 1500 calories per day.
my planned daily calorie burnt is approximately 1800 calories per day.

hence even 0 metabolism, i will be able to lose weight aggresively.


Day 8 19/11
Food: Standard 3x cooked meals. 1800 calories
Workout: 40 minutes of walking in the morning. 40 minutes of DDR in the evening (14 songs). wasnt able to push today because i came back late from work.


14 Jan

16 Jan

18 Jan

21 Jan

29 Jan

4 Feb


This post has been edited by GaretJenna: Feb 4 2013, 12:12 PM

Because weight loss is the best combination between strength workout and cardio since strength workout produce maximum afterburn effect compare to cardio which only last for 1 hour. Instead of only targeting losing weight, it will be much better if you have stronger body.

Kinda off topic, youre from Japan?
Im very reluctant to start strength training. haha. its difficult and it hurts.

I love playing DDR, because i can do it on hours at end without feeling bored. i can keep adding more and more music..

but strength training. my god its boring

This post has been edited by GaretJenna: Nov 20 2012, 12:00 PM

Of course not from Japan lol, I put here "male" doesn't mean I am really a male. I got a friend play DDR everyday, she lost 10kg after a year. But she eat more than you. Hehe.

Depends on your metabolism i guess.

Normal people can burn 2000-2400 per day by doing nothing. for guys.

For my doctor said mine is 500-800 per day, even when im a guy.

But i never felt like eating much. which is a huge advantage. i can survive with only breakfast if i wanted to. maybe because my body simply refuses to dispense energy.

Hence, to me, its all about controlling both food and exercise. I need to make sure i burn as much calories from my workouts than i eat, then whatever daily metabolism i have will be the calories i burn. If i skip a gym session, then i skip eating, and replace it with plain water.

This post has been edited by GaretJenna: Nov 20 2012, 03:17 PM

Have you ever try some supplement to help you?

you mean like those from scam sites?

i dont fall for those stuffs

If eating a pill can make you drop 20kg, then gyms will be bancrupt and the US will be filled with fit people.

No, it is something like health nutrient where you can get from local store such as GNC or even online.

Looks like im still alive after 2 weeks.
Now that i have reduced my daily calorie intake to 1500, and increased my workout to 3-4 hours a day, burning 1500-1800 calories per day,

my next target is to reduce calorie intake to 1200 a day, and maybe tack in higher intensity workouts, hopfully burning 2000 calories a day. i think if i can do this, i can speed up my weight loss to 3-4 kg per month.

Eventually, i want to make sure my daily workout can double my gain in calories from food consumption.

Jan 9


Jan 11



Jan 14


This post has been edited by GaretJenna: Jan 15 2013, 03:49 PM

Any signs of 6packs bro?

I doubt I can ever get 6 pack from jogging and dancing. I am not really interested anyways.

My aim is to just lose weight. I have long lost hope in finding a girl in Malaysia, but i want to keep myself active, as i want to live long, and keep myself moving before i arrive to the age where sakit sakit is the norm.

This is because i have just done a full medical check up, and my two biggest problem is overweight, and my uric acid levels is borderline.
So i need to control my diet, and lose weight.

---

Added on December 1, 2012, 9:45 amwell, the only pills i take now are the calcium pills, because i dont drink milk.

My focus now will be to keep on reducing the calories intake, and increasing workout hours.

Starting today, im also going to post my breakfast and lunch, just to make sure im consistent with my diet. my dinner is usually boring, either leftoevers from morning, or bread. anyways. enjoy.


Dec 7


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Jan 7

---

Added on December 20, 2012, 8:56 amWeighed myself on 20th December 2012
My weight is 90kg to 85.5kg

My aim is to be like Biggest Loser yesterday. i want to lose weight from 90kg to 59 kg. which is my optimum weight with BMI 18.

This post has been edited by GaretJenna: Jan 15 2013, 03:49 PM

Seems like the diet works for you! After about 2 months you're 4-5kg down, that's really good.

but I think the WingKalimdor is right, try to cut down some pasta and processed meat (sausage, they're high in sodium and fat). If you take rice for dinner, go for brown rice or quinoa and not the normal rice. If you can help it, cook your own dinner as the food outside are basically soaked in oil (even vege). Once in awhile replace pasta with some other options eg. mihun or brown rice. You can even go for 1pc of chapati/ naan + tandoori chicken. There's a lot of other things you can go for other than pasta. I'm sure you'll somewhat get bored of it after awhile

To accelerate your workout, increase your Cardio and Weights. Walking in shopping mall (even if it's 4 hours) may not burn a lot of calories. You might want to opt for some sports (eg. badminton/ futsal/ football) or additional workout like sit-up, push up etc.

Just my 2 cents.

This post has been edited by sweet_pez: Dec 26 2012, 01:18 PM

Hey guys. I have upgraded my schedule.

Now, im trying to reduce my diet to 1200-1300 calories, by cutting my pasta intake to 100 grams a day, and increase my chicken breast skinless intake to 600-1kg a day. depending on how many eggs i take.

So im going super heavy on protein, and light on carbohydrates, reducing my calories to 1300.

At the same time, i have changed my workout schedule, since i have repaired by bicycle. i will be doing bicycle workouts, and heavy workouts.

MORNING : 20-60 minutes of cycling (12-16km) or 400-500 calories
AFTERNOON : 1 hour 20 minutes of gym or 800-1000 calories
EVENING : 2 hours of cycling, OR 2 hours of swimming, OR 2 hours of DDR. or 900-1500 calories

WEEKENDS ; 40-50km of cycling (1200-1300 calories)

This adds up to burning 2100 calories - 3000 calories on weekdays, and 1200-1300 calories on weekends. against food intake of 1300 calories.

Im also going on long range cycling drives. I will be aiming 40-50km bicycle rides, planned along good bicycle lanes or kampung areas for my weekends. i have put aside 4-5 hours. my average speed is 13 kmh with no effort, and 20-25 kmh with effort.

With this combination, im planning to increase my calories burnt per day to 1800-2000.

Its okay to decrease your carb alittle, but do up your fat intake; from any oil; viz coconut, flex, fish, almond, etc.

all the best, mate.

is the 700g-1000g of chicken meat not enough oil? (i mean theres fat in there right haha)

hylo garet, i also want to lose weight.... my don't have courage to do so.. may be lack of motivation.

instead of normal pace of cycling or jogging, you should do it in HIIT pace. it cut down the time needed for exercise and the effect lasted much longer.

lose weight need courage??

problem is, i cycle at quite high intensity already. i will always maintain 150-155 heart rate, level 15 at quite a fast pace. its very difficult to go faster. and i dont like going slow... and forcing myself to go slow just to do a HIIT seems to not really make sense.

if you can cycle for 2 hours, i'm sure it's not high intense enough. for beginners doing 20 mins of HIIT is enough to make you feels exhausted and literally want to vomit. HIIT is about going at your maximum effort/speed.

cycle at max speed you can achieved for 1 minutes and you'll be glad to go slow for those 3-4 minutes.

you don't need to change your exercise, just change your last 20 minutes of cycling to HIIT, do it 2-3 times a week is already enough.

Well ill try. but im definitely not going to reduce my exercise times to 2-3 times a week. im sticking to 7 days a week, because its been going well for 2 months already. so im confident with my stamina.

Usually i cycle for only 1 minute 20 seconds, I dont know if the gym cycle is on weed or not, but usually i cover 30-40km, burning 1200-1500 calories depending on the intensity. i dont buy it tho, im sticking to more conservative 500-600 calories based on 10-15mph.

Btw. i have weighted myself on the new year, today my afternoon weight was 82.5kg (early morning weight = 81.0kg). Hence, i have revised my targets to reflect this. Im going to continue my regime, increase intensity, and try to eat slightly less, and try to put off more weights. My target is BMI of 18, or 59kg for my height.

Before E = target A = actual
NovA = 90kg
4H12E- 88kg
1Q13E- 86kg
2Q13E- 84kg
3Q13E- 82kg
4Q13E - 80kg
4Q14E - 70kg-80kg

Revised targets
NovA = 90kg
4H12A = 82kg (-8)
1Q13E = 75kg
2Q13E = 69kg
3Q13E = 64kg
4Q13E = 60kg
4Q14E = 59-60kg

This post has been edited by GaretJenna: Jan 1 2013, 02:47 PM

Wow I do admire your discipline and motivation to lose weight. Actuallyim trying to lose weight also cos borderline overweight with my 175cm frame. Has been trying to reduce food intake by taking lotsa protein but seems that those high protein food quite expensive. How about swimming? Can swimming for 30minutues burns lotsa calories?

My protein food im using now is chicken breast (RM9-10/kg without bones), pasta (has trace protein), eggs.

All of them are pretty cheap u know. Eggs are especially cheap, so i rely a lot on white omelletes (1 yolk 3-4 whites)

I know that feeling. I did one HIIT with a PT and then yesterday tried another HIIT exercise through one of Fitness Blender's video and it was brutal! I was bathing in sweat in just 20min (and I couldn't even follow the whole workout). It's good to combine cardio (30-45min on treadmill) + 20min HIIT training and I'm done for the day!

2-3 times a week is sufficient? sounds good. Besides it's a workout I can do when I travel with no access to gym.

Check this out: http://www.fitnessforweightloss.com/how-ma...-burn-swimming/

Swimming is good but you'll have to do it regularly to see the effect. Otherwise, 20min of HIIT works well too.

This post has been edited by sweet_pez: Jan 3 2013, 11:56 AM

concept not really right there about hiit.

when i do hiit, my heart rate reaches 190, and the rest period is just going slightly slower than the high intensity just enough to rest to do the high intensity "cycle".

for example running at 14.5 km/h for 2 min, jogging at 11.5km/h for 30 seconds. repeat cycle of running and jogging until 20-25 min.

all d best ya.... keep going on

anyways, currently im already consistently below 80kg. That means, my natural burn rate has been lowered by 11%

Hence, i have revised my diet to retain my daily calories deficit

Currently, i eat around 1400-1500 calories per day, versus natural burn rate of 900 calories per day, leisure 32 minute cycling of 200 calories per day, gym high intensity cycling at 800 calories per day, DDR at 800 calories per day, which adds up to burning 2500+ calories

Now that my natural burning rate, and workout burning falls by 11% to 2200-2300, I will try to reduce my calories from 1400-1500 to 1200-1300 per day, allowing me to retain a 1000 calories daily deficit, or 1kg per week (4kg per month)



Ultimately, i hope i can reach 59kg by the end of the year.

EDIT: looks like today i hit my all time low of 75kg XD Its going to get tougher, but i will maintain my momentum. another 16kg to go!

This post has been edited by GaretJenna: Jan 16 2013, 05:32 PM

Wow! Impressive! i've also started a weight loss plan but not as intensive as yours. Started since January last year and till this year on average lost 1kg/month without sacrificing the food that I luv. Hope to hit 73kg by mid 2013 to reach BMI of 23.

I'll be checking on your thread regularly! good luck!

Your meal is tempting me.I'm hungry.

Sorry for the long update. when i was dancing last last monday, i got hit by severe backpain. im lucky its not a slipdisk, but more likely my butt getting cramped. I have updated until Day 90. looks like its already 3 months since i started!

My low is at 75kg, so i have achieved my target one month ahead of my target of end 1Q13. But im not going to stop. I still have belly, so im going to go on until i can see my bones. Only when i see bones im going to stop

Either ways, im up and running again. I decided that i should love my back more, so im going to ease a bit and spread out my workouts. i will make sure i dont push it too much specially while dancing.


Good news is, i just found the Endless Mode on DDR, i dont need to choose songs anymore, and let the game throw the dice and give me songs endlessly! this will reduce waiting time between songs for the scoring. This way, i get much more bang for the buck XD

Btw, for those interested in DDR, my songpack includes level 8-9 songs from Vocaloid (Hatsune miku, Rin, Len, Luka, Gakupo, Neru, Haku), and 02 Jam flagship songs (electro fantasy,V3, bride in dream)

This post has been edited by GaretJenna: Feb 4 2013, 09:36 AM

Bro... U mention u dont take milk.. N u r taking calcium pill.. Do take note u need vitamin d to absorb the calcium u consume, otherwise is jus wasted... N risk depleting ur body of more calcium..

Nice guide.

I am 180CM, 23YO, Weight 110KG.

Currently i am weighting 75KG. This is my method.

1. Cardio.
I did Cardio running for atleast 1-2hours a day for 9months. I started of with only 5mins before i feel like my hearts and lung were gonna blowup. It was tough since i'm a smoker and drinker. After 3 to 4 months of DAILY running. I made it to 30mins, 1 hours to 2 hours constantly (without smoking break) It was great progress and i was feeling healthier.

2. Food.
Food intake is important for everybody. Especially people with low metabolism like me and TS. Cut all your meals to three meals a meal. Meaning if you were to have lunch, divide your food to 2/3 portion and eat each portion once every 30mins or 1 hour. Same with dinner. This will help trick your metabolism to think that you are eating too often and require higher and faster metabolism.

3. Avoid Carbohydrate/Fried food and eat fruits when ur feeling hungry
Unused Carbohydrate turns to fatty tissue, therefore eat 50-70% lesser than your current rice/noodles/biscuits intake per meal. And if its not dinner time yet, dont snack. Go and find an apple/orange/banana.

4. Eat Vegetables and take supplements
Alot of people only think of losing weight and fats. So when they start refraining from eating too much, we end up neglecting our own nutrients and vitamins needed daily. Therefore go ahead and consume cod fish oil, garlic essence, and my personal fav Lecithin E.

Lecithin E is a fat emulsifier of fatty substances in the body and aids in the absorption of vitamin E.

Good luck, i made it in 9months without slimming pills how about you?

omg after reading TS's journal, i'm now motivated to continue working on my own journey!!! currently at 97kg, 180cm height (down frm 125kg in jan 12)

This post has been edited by @rleng: Feb 20 2013, 04:10 PM

dude, this is taking too long. just ride your bike ride to Krabi from KL. 700km. i lost 15kg in 10 days.

http://tareh365.blogspot.com/2012/09/krabi...a-selangor.html

wow nice adventure..
use to do 25-30km a day cycling for 1month lost >10kg also over 10years ago la.....
but nowadays i dun dare cycle liao.. high chance kena run down..

im still at my third month, dropped from 90kg+ to 73kg my lowest. so im still going on. aiming for 50-55kg

But for our 180cm height, our body mass index normal body weight is 65-75kg. 50-55kg is like underweight?

Update:1 Nov 2012- 1 Mar 2013


its already 7th march, seems like i achieved average loss of 8kg 21 days before schedule, hence, i have updated my targets. still be around the same, to achieve 55kg-60kg by year end.

Revised targets
NovA = 90kg
4H12A = 82kg (-8)
1Q13A = 74kg (-8)
2Q13E = 69kg
3Q13E = 64kg
4Q13E = 60kg
4Q14E = 59-60kg


Previous target
NovA = 90kg
4H12A = 82kg (-8)
1Q13E = 75kg
2Q13E = 69kg
3Q13E = 64kg
4Q13E = 60kg
4Q14E = 59-60kg

This post has been edited by GaretJenna: Mar 6 2013, 03:08 PM