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.

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