hi , i've just started to visit gym few weeks and i'm thinking to get myself some supplement . my height is around 185cm+ -,- not so sure , since the last time i measure is about 1 yr back lol . and my weight is 99kg . quite fat and i've big bones(i guess la , what most people around me told me) . any good supplement for me to cut down my weight + gaining lean muscle ?

and one more thing , i've been visiting gym 6 days/week , sunday off lol . 3km on treadmill/30sec 12speed , 30sec 6speed , sometimes rest a while after running 2km , no more cardio after that , enough x ? and any better cardio i can do or it's alrd enough doing that :\\

please help lol

What's your daily diet?

hmm morning oats with banana and 2 hardboiled eggs without yolk , its either some random juice , coffee(if im super tired) or soybeans .
lunch eat outside -,- normally i'll try to look food as less oily as possible , normally mixed rice , with plenty of veges and a fist sized amount of meat with 2 spoon of rice .
dinner , i normally eat some oats before i workout and banana for energy than after workout , 4 hardboiled egg 2 w yolk 2 w/o yolk

i anti-fast food nw , maybe once in a blue moon la .
and around 9 cups of water/day .

oh yea , i saw from men's fitness , having one pint of beer before workout can increase fat burning rate , really a ?

Is weight lifting a part of your routine? You should focus a lot on compound movements as they generally help burn more as compared to isolations.

yes weight lifting is part of my routine too , monday chest , tuesday shoulder , wednesday biceps , thursday back , fri triceps , sat doing focus on belly haha , hulla hoops and shit .

what's isolation ? and what's compound move ?

Holy wow you are green. Basics:

You want to lose weight - eat less than your Total Daily Energy Expenditure (hereafter referred to as TDEE). Do not eat less than your Basal Metabolic Rate (hereafter referred to as BMR).

Google is your friend. Look for calculators, figure out your numbers.

You can eat whatever you want, so long as calories are less than your TDEE - you will lose weight.

However, eating badly will make you feel like crap making it more likely that you quit and give up, as well as make your body break down more muscle than if you maintained a well balanced diet.

If you want to maintain muscle, and lose ONLY fat, then more planning required.

Btw, your weight training program is awful if you are a beginner (AND FOR THE LOVE OF *** - Where is the leg day???). Refer to the stickies, darklight has outlined a simple effective program for beginners.

GOOGLE compound and isolation weight lifting exercises. Aiyo.

So in short:
1) Find out your TDEE and BMR.
2) Count your calories.
3) Clean up your exercise program bro.

i didn't have leg days due to my cardio -,- worn out leg everytime after i run .

my body still can tahan la so far , since my lunch is pretty flavorful .
it's just my breakfast sucks haha .

thanks , what about supplement :\ is fat burner good ?

Sort out your diet and training before looking into supplements. The first thing to do would be to read the stickies like shadowz said.

I never recommend fat burners. If you want, ask the garage sales people - they will give you all kinds of bull advice to sell you a fat burner that has dozens of potentially life threatening side effects that will be useless if other parts of your plan (diet & training) is crap.

And I am not recommending a supplement because your diet sucks. A supplement is meant to SUPPLEMENT (google the definition of the word) a diet that is already good (and adhered to 80-90% of the time).

If you think your diet doesn't suck then state the number of calories your eating, your average calorie deficit, how many grams (average) of carbs/fat/protein you are consuming a day and why you chose that split. Then I will believe you know your diet is on point.

You don't need to run to lose weight. You don't have to lift weights. You don't have to move off your couch and you could lose weight. But you can run around the planet and not lose any weight if your diet is crap and you have no grasp on how to manipulate it so you can effectively make your body work for you to achieve your goals.

From your obvious disinterest to understand the basics and wanting a quick fix fat burner and supplement, you can carry on as you are. There will be others along giving you advice about jog here, jump there, eat this, dont eat that, drink this, with no grasp on the science behind how the body works. Hope you find your magic pill.

Bro...say no to fat burner. Natural way is always a good exercise with balanced diet. I took fat burner before and manage to reduce more than 10kgs in 1.5 months..it really works, but once stopped, I gained my weight back with additional side effects. Suggest you to go vege if you want fast way until you manage to reduce certain weight. Fat burners are artificials !!

lol chill chill , i didn't say my diet is good -- im just answering to [QUOTE]making it more likely that you quit and give up[/QUOTE] trying to say that my lunch taste ok -- . . .

i'm new to fitness , i didn't know anything about supplement -,- this is why i asked .

[/QUOTE]Bro...say no to fat burner. Natural way is always a good exercise with balanced diet. I took fat burner before and manage to reduce more than 10kgs in 1.5 months..it really works, but once stopped, I gained my weight back with additional side effects. Suggest you to go vege if you want fast way until you manage to reduce certain weight. Fat burners are artificials ![QUOTE]

thanks thanks . i hardly got time to make food for myself :\ study , work , workout , sleep . so i usually eat outside , vegetarian restaurant it's either oily chinese food , oily indian vege -- or too pricy D:

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Added on January 3, 2013, 6:36 pmmy bmr is 2195 kcal and my tdee 4696 . so does it mean i've eat around 2500kcal /day ? and that's how much ? @@

just google compound and isolation , i've been doing a lot of isolation , will try to shift to more compound exercise tomorrow .

This post has been edited by fatboykenny: Jan 3 2013, 06:43 PM

It isn't hard to prep meals in advance. It doesn't have to be complicated. Hard boiled eggs and bananas you eat are great, for example. Add more fresh vegetables that require little to no cooking like cucumber, tomatoes, lettuce, peas. Cook a couple of chickens on your off day then pack them up and eat them throughout the week. Cheese and milk (if you are not lactose intolerant) are great protein sources too. Breads are easy sources of carbs and energy (No cooking required) but don't overdo them. Snack on nuts (plain please. If need some flavour, choose lightly salted nuts. Avoid honey coated or sugary/chocolate covered nuts).

Holy crap are you sure your TDEE us 4696 calories a day? Which calculator did you use?

Your BMR number looks right. Do not ever eat less than this if you can help it.

And nooooooo~ As a beginner, you should be concentrating on compound! At least the first 3-6 months, compound exercises should feature front and center. Read the following stickie:
http://forum.lowyat.net/topic/371250

Advanced lifters always come back to the tried and true compound exercises for good reason. Save the dozens of different isolation exercises for when you have at least a good 6 months experience under your belt, even then you should still be incorporating your compounds in your routine.

This post has been edited by shadowz: Jan 3 2013, 06:46 PM

For a 185cm 99kg male, that BMR value should be ok but with TDEE of 4696 kcal, extra active lifestyle which should be the max lifestyle is at 1.9 multiplier and you had a 2.14. Might wanna recheck that again.

lol i ter-roll too much , of moderate exercise haha , it 3950 sorry ==

here http://www.health-calc.com/diet/energy-expenditure-advanced . age 19 , height 187 , weight 99 . intense and light exercise 10 min each , i do treadmill for 20mins per day , 30sec sprint and 30 sec jog/slow walk(depends on my tiredness) . 1 hour or more of isolation exercise so it's moderate exercise , 8 hours sleep , 1.5hours of standing .


lol i typo jz nw . should be compound --

This post has been edited by fatboykenny: Jan 3 2013, 07:13 PM

i would recommend you to do starting strength or stronglift. Google them for more info.

say what? go vege?..that's ill advice man..unless he includes soy based nutrients, he's gonna be too weak to do his compounds properly...hence..leading to minimal muscle gain i.e. minimal fat lost.