Slow but surely there. Haha. Before realising I was fat and not in shape, I used to do cycling. That time my weight was around 63kg. The last time I cycled was 2010. 2 years was enough to gain me 9kg.

Before cutting my food/drinks intake

Age: 27+
Weight: 72kg
Height: 165cm

Mission: Lose more fat, looking fit, targeting 59kg.

Started out on cutting my food intake and no work outs at the early stages. That was November 2012.

I started to cut my carb and eat meat a lot. No sugary drinks and only plain water after 12pm.

Then I started to build up my metabolism by eating Grenade Fat Burner during January till February 2013. On maximum caps. 4 caps per day. 2 before breakfast and 2 before lunch.
Started my cardios from January 2013. Simple cardios for weekdays 15mins and 30mins for weekends.
During using my fat burner, I didn't drink any caffeine which means no sugary drinks at all and started to drink plain water for at least 3 litres per day.

Then started my gym session on end of March 2013. Mostly just cardios since I'm a noob. Not much of weight session.

Then early April started to do weight sessions. Started with 2.5kg and working out mostly my shoulders only. Last year I had an accident which caused my shoulder to dislocate. Still not strong enough to go beyond 2.5kg.

I go to several gyms such as Saujana Putra gym, Popeye Sri Rampai and also Puchong Taman Tasik Prima gym.

Will try to start update this log file starting 23/04/2013 with pics.

This is what I look like before starting to cut out on my carbs.



Currently my workouts are one day work, one day rest. Pre-workout BCAA tablets 2 cap & after workout 2 cap.

My usual workout would be 15~30mins cardio. Then weights on shoulder attack. Just started to do triceps as well.

Just resumed my fat burner too but using API currently at max caplets. 6 caps per day. 3 before breakfast and 3 before lunch. Not really feeling anything just like my previous Grenade Fat Burner before.

Right now I'm having uneven portion of my body. Well, it looks like it. Any ideas?

After cutting out carbs and slowing down on sugar.



After one week of Grenade Fat Burner with light cardios of 15 mins everyday



After three weeks of Grenade Fat Burner with light cardios of 15 mins everyday



After four weeks of Grenade Fat Burner with HIIT cardios of 30 mins everyday



After 6 weeks of Grenade Fat Burner with HIIT cardios of 30 mins everyday



After 8 weeks of Grenade Fat Burner with HIIT cardios of 30 mins everyday



Then stopped Grenade Fat Burner cause reached 8 weeks already and cardio only when I have the time cause of outstation job.

This post has been edited by ober: Apr 25 2013, 10:41 AM

23/04/2013

Dietary

3 caps of API fat burner before breakfast.
3 caps of API fat burner before lunch.

Breakfast: Cereal drink + oatmeal biscuits
Lunch: Fruits + wheatmeal biscuits
Dinner: Fruits + wheatmeal biscuits

All day drinking plain water about 3 litre

Workout

- 2 caps of BCAA 1 hour before workout
- Started with cycling cardio 15mins using 15secs active 15secs rest. Pedal to the metal during active and adjust the tension.
- Shoulder (will put the name of the exercise once I knew it. hahaha. i only learn from the gym guys. so do not know the name)
- Tricep
- Bicep
- Chest
- 2 caps of BCAA 15mins after workout

Weight: 63.5kg
Fat: 20%

Too many people in the gym, couldn't keep the session flowing well. The rest period was uneven.

Here's the latest pic



This post has been edited by ober: Apr 26 2013, 10:15 AM

24/04/2013

Dietary

3 caps of API fat burner before breakfast.
3 caps of API fat burner before lunch.

Breakfast: Cereal drink + oatmeal biscuits
Lunch: Fruits + wheatmeal biscuits + Hot Horlicks O (No Sugar)
Dinner: wheatmeal biscuits + some junk food(haha, cant resist!)

Plain water all day about 2 litre.

Workout

Rest day from workout

This post has been edited by ober: Apr 26 2013, 10:14 AM

25/04/2013

Dietary

3 caps of API fat burner before breakfast.
3 caps of API fat burner before lunch.

Breakfast: Cereal drink + oatmeal biscuits
Lunch: Meat cooked in soy sauce & 1 fried egg + 3 type of fruits + Plain water
Evening: Capati + plain water
Dinner: Wrapped egg(telur bungkus) meat + plain water

Throughout the day drank 2 litre water at various times

Workout

- 2 caps of BCAA 1 hour before workout
- Started with cycling cardio 15mins using Tabitha method 20secs active 10secs rest. Pedal to the metal during active and adjust the tension.
- Shoulder machine incline press 10kg 10 x 7 sets
- Tricep barbell 7.5kg 10 x 3sets
- Bicep barbell 7.5kg 10 x 3sets
- Chest machine incline press 10kg 10 x 7 sets
- 40 cross sit ups + 40 hand through sit ups on bench
- 2 caps of BCAA 15mins after workout

Weight: 63kg

This post has been edited by ober: Apr 26 2013, 10:39 AM

26/04/2013

Dietary

3 caps of API fat burner before breakfast.
3 caps of API fat burner before lunch.

Breakfast: Cereal drink + oatmeal biscuits
Lunch: Kambing Biryani with vege and papadom without the rice + fruits + plain water
Evening: wheatmeal biscuits + plain water
Dinner: Capati + plain water

2 litre plain water throughout the day at various times.

Workout

REST DAY

Weight: 63kg

This post has been edited by ober: Apr 27 2013, 10:51 AM

27/04/2013

Dietary

3 caps of API fat burner before breakfast.
3 caps of API fat burner before lunch.

Breakfast: Kuih Kasturi fried homemade (green beans mashed up mixed sugar and crunchy flour) + Oatmeal biscuits + Cereal drink
Lunch: Sotong masak cili + Lala masak cili + Paku pakis masak lemak + Plain water
Evening: Sandwich wholemeal bread + Salad + 1 slice chic Ham + Cheese x2 with just chilli sauce and nothing else + Plain water
Dinner: Burger daging special with no mayo and more vege

Workout

Couldn't make it due to work from 3pm till 10pm.

Weight: 63kg

This post has been edited by ober: Apr 28 2013, 02:55 PM

28/04/2013

Dietary

3 caps of API fat burner before breakfast.
3 caps of API fat burner before lunch.

Breakfast: Chicken masak chilli + Telur goreng + Timun + Sambal + Plain water
Lunch: Carls Jr Chilli Burger only + Plain water
Dinner: Curry meat only + HL milk + Plain water

3 litre plain water at various times throughout the day.

Workout

11am - 2pm

- 2 caps of BCAA 1 hour before workout
- Started with cycling cardio 15mins using Tabitha method 20secs active 10secs rest. Pedal to the metal during active and adjust the tension.
- Tricep barbell 7.5kg 10 x 3sets
- Tricep 10kg 8 x 2sets
- Bicep barbell 10kg 10 x 3sets
- Bicep barbell 17.5kg 10 x 3 sets
- Tricep dumbbell 7.5kg 10 x 3 sets LEFT & RIGHT
- Tricep row machine 15kg 10 x 5 sets
- Shoulder dumbbell 5kg 8 x 7 sets
- Shoulder dumbbell 7.5kg 8 x 3 sets
- Incline shoulder press machine 15kg 10 x 3sets
- Incline chest press machine 15kg 10 x 3sets
- 40 cross sit ups + 40 hand through sit ups on bench
- 2 caps of BCAA 15mins after workout

Weight: 63kg

Note: Just received my grenades again! Will be back on Grenade.

Updated pic for today



This post has been edited by ober: Apr 29 2013, 01:28 AM

29/04/2013

Dietary

2 caps of API fat burner before breakfast.
2 caps of API fat burner before lunch.

Breakfast: Cornflakes mixed HL milk + HL milk 1 mug + Plain water
Lunch: Chicken ham cheese egg salad sandwich + Plain water
Dinner: Murtabak + Popiah chilli extra + Kuih2 + HL milk
Late night: Nescafe tarik (just one last one before my grenade fat burner starts!)

2 litre plain water at various times throughout the day.

Workout

REST DAY !

Weight: 63kg

This post has been edited by ober: Apr 30 2013, 09:28 AM

It seems you're doing great but why avoid chicken though? They are a good source of protein (although yes, you can also get protein elsewhere).

It seems you're taking Fat Burner everyday. Wouldn't it be better to let your workout burn the fats for you? Fat burners help to achieve short-term goal but would not sustain in long term

And - your diet is not really healthy. It seems to me that at times you're under eating and at other times it's too oily.

Not enough nutrition:
23/04
Breakfast: Cereal drink + oatmeal biscuits
Lunch: Fruits + wheatmeal biscuits
Dinner: Fruits + wheatmeal biscuits

and

24/04
Breakfast: Cereal drink + oatmeal biscuits
Lunch: Fruits + wheatmeal biscuits + Hot Horlicks O (No Sugar)
Dinner: wheatmeal biscuits + some junk food

Food intake on 27 & 28 April is pretty oily. If it's considered your cheat day(s) then I guess it's fine.

When you take sandwich, the Chicken Ham is preserved food. Try not to eat it too often. Eating real chicken meat is far better than chicken ham slice.

I don't see any fruits after 24/04 onwards stack up on fruits too. If you can, eat your food boiled, steamed, grilled, lightly pan-fried or baked rather than fried.

27 & 28 was weekends at parents place. haha. so mixed foods.

well, avoiding chicken due to they are not naturally breed i guess? nah, i really dont like chicken. hehe. and about injected chicken for faster growth, im not sure if it's a myth but the hormones does affect us. that might explain why my man boobs are there. hahaha. well, i ate chicken during college years cause its cheap. haha.

Yeah not enough nutrition but due to nature of work, i can only eat these stuffs. haha. i can see it through my poops. not very nice.

yeap. fat burner everyday. but only up to max of 8 weeks. then rest 4-5 weeks. before the next session of fat burner. just for the note, API dont work well with me. Grenades are far better. using the fat burner to boost up my workouts. my metabolism sucks btw. ;P im an endomorph person. haha.

and my chic ham its pan fried with slight butter just to make it not sticked to the pan.

i only didn't had any fruits on 27 & 28.

This post has been edited by ober: Apr 29 2013, 12:10 PM

I can't imagine life without chicken and eggs

Yeah there's been a lot of talk about chicken being injected with hormones and such. Oh well, there's no way to avoid that unless you have your own farm. All the commercial chicken products we consume outside are the same.

Nature of work? Not sure what you do but I believe you can still tapau lunch/ dinner from nearby cafe/ restaurant right? I'm more conventional, it's always the rice + meat/ poultry/egg, vege + fruits that's best for lunch and dinner. Sometimes I'd lose the rice but generally it's fine to have 2-3 tablespoon of it.

I used to take fat burner as well (about 2 years ago). It causes a number of problems - namely heart palpitation, over-active, problem sleeping at night and on top of all, a hole in the pocket (it's pretty expensive). And I had one major concern too - health implications. I'm worried if it'll damage my liver or kidney or give me other problems in my body (over long term). I noticed that when I skipped or stopped taking them, I felt tired and less energetic. Once I don't take the pills anymore, my weight came back and I put them on pretty fast too.

Later on I just decided it's best to go with the natural way - GYM! At least I feel safer. Besides, workouts are enjoyable yes painful but fun too. It's all part of the weight loss journey to persevere is what winners do!

This post has been edited by sweet_pez: Apr 29 2013, 02:43 PM

i can live without chicken but not eggs tho. haha.

well, you can eat AYAM KAMPUNG! they are naturally breed and damn expensive! haha. the chic meat is very thin.

Yeap. nature of work. when im at site, how can i tapau. haha. usually i have spare biscuits in my laptop bag. but im avoiding cafe or restaurant foods. its way better if i pack myself up for lunch! healthier in a way that u know what u cook and how its cooked rather than restaurant or cafe with hefty amount of oils and etc.

I actually quite thankful for fat burners. I used to be sleepy during the lunch time. not good for office hours. haha. and i have no problem sleeping at night. as long as i took it at the right time. 7am before breakfast and 12pm before lunch. not that expensive anymore the fat burners nowdays if u find the right person. and about the kidney part, you just have to consume at least 2 litres plus of plain water. if not, yes it would damage your kidneys. its similar to multivitamins pills.

and when its gym time, now i actually understand the meaning of I LOVE PAIN TO GAIN! haha.

30/04/2013

Dietary

2 caps of GRENADE THERMO DETONATOR fat burner before breakfast.
2 caps of GRENADE THERMO DETONATOR fat burner before lunch.

Breakfast: 2 hotdogs with chilli sauce(cooked in butter lightly panned) + cereal with HL milk choc + cereal drink
Lunch: Chicken ham cheese tomato salad sandwich + Grapes(eaten with the seeds) + Pear + apple + Plain water (ate the fruits first then the sandwich)
VERY LATE Dinner(1am): 5pcs satey kambing and 5pcs satey ayam(eventho i ordered daging, but got chicken instead )

3 litre plain water at various times throughout the day.

Workout

1030pm - 12am
- 2 caps of BCAA 1 hour before workout
- Cycling cardio 7mins using Tabitha method 20secs active 10secs rest. Pedal to the metal during active and adjust the tension
- Threadmill cardio 7mins 30secs active and 30 secs rest. speed at 6x during rest & 12x during active
- Dumbbell 5kg shoulder 10reps x 5 sets
- Dumbbell 7.5kg shoulder 10reps x 5 sets
- Barbell 12.5kg triceps 10reps x 5 sets
- Barbell 12.5kg squat overhead 8 reps x 5 sets
- Barbell 12.5kg bicep/tricep 10reps x 5 sets
- Barbell 17.5kg bicep 8 reps x 5 sets
- Barbell 17.5kg bicep/tricep 8 reps x 5 sets
- Tricep rowing machine 18.5kg 10 reps x 5 sets
- Chest machine with 5kg plates 10 reps x 5 sets
- Chest machine 15kg 10 reps x 5 sets
- 2 caps of BCAA 15mins after workout

Weight: 62.5kg

This post has been edited by ober: May 1 2013, 10:23 AM

01/05/2013

Dietary

2 caps of GRENADE THERMO DETONATOR fat burner before breakfast.
2 caps of GRENADE THERMO DETONATOR fat burner before lunch.

Breakfast(Late around 11am): 3 hotdogs with cheese & 2 eggs(cooked in butter lightly panned) + cereal drink + plain water
Lunch(Late around 5pm): Wantan mee dry + Air mata kuching
Evening: Popcorn + soft drink little bit during movie
Dinner(Around 10m): Burger daging with no mayo + Choc milk

Over dosage of food today!

3 litre plain water at various times throughout the day.

Workout

REST DAY!

Weight: 62.5kg

This post has been edited by ober: May 2 2013, 09:24 AM

02/05/2013

Dietary

2 caps of GRENADE THERMO DETONATOR fat burner before breakfast.
2 caps of GRENADE THERMO DETONATOR fat burner before lunch.

Breakfast: Fruits + Hotdog cheese with one slice of wholemeal bread + cereal drink
Lunch: Fruits + Chicken cheese sandwich using wholemeal bread + plain water
Dinner(very late at 2AM): Yong tau food spicy dry + plain water

Dinner was late due to car had little problem with overheat and can only reach home by 2AM. that yong tau foo, i tapau at 9pm.

2.5 litre plain water at various times throughout the day.

Workout

915pm - 1130pm
- 2 caps of BCAA 1 hour before workout
- Cycling cardio 15mins using Tabitha method 20secs active 10secs rest. Pedal to the metal during active and adjust the tension
- Dumbbell 5kg shoulder 10reps x 5 sets
- Dumbbell 7.5kg shoulder 8reps x 5 sets
- Barbell 15kg triceps 10reps x 5 sets
- Barbell 15kg squat overhead 8 reps x 5 sets
- Barbell 15kg bicep/tricep 8reps x 5 sets
- Barbell 20kg shoulder/bicep/tricep 8reps x 5 sets
- Tricep rowing machine 18.5kg 10 reps x 5 sets
- Chest machine with 5kg plates 10 reps x 3 sets
- Chest machine 15kg 10 reps x 5 sets
- 2 caps of BCAA 15mins after workout

NOTE: tried minimizing rest time in between sets 10~15secs.

Weight: 63kg

This post has been edited by ober: May 3 2013, 10:58 AM

Sure thing, whatever works for each person keep up the good work! But still, try to lose the fat burner if you can. Yeah I'm naggy~ There's always good and bad to each thing. Nice to hear you enjoy your workout!!!

I can also see the result of my hard work - not only losing weight/ fat but I've also built some muscles on my arm wouldn't want overly bulging and huge ones like men/ bodybuilders have but some form of muscle is good and nice. Can also see that my body's more toned up ah... but everyday body ache due to workout.

u work out everyday? fuh, fatigue wor. haha. i used to just do home cardio everyday 15mins on weekdays & 30mins on weekends. that one okay lah. once ive hit the gym, ive tried 2 days in a row, ended up wasted on the 2nd day. Couldn't push further. only had 30++ mins of gym session. after that, im only on one day gym one day rest kind of sessions.

where's ur gym btw ?

me too. dont want those overbuldging muscles. just toned arms and body structure. hopefully to lose these small muffins(or they called it love handle) on the sides by July. Haha.

Once my love handles and lil bit of muffin at the front is gone, ill stop on fat burners. HEHEHEHE.

This post has been edited by ober: May 2 2013, 10:19 AM

I go to gym about 5-6 times a week. That 1-2 days whereby I didn't go is usually due of work, chilling out/ shopping with friends or simply wanted to rest. Yeah very tired, every morning I wake up feeling like a grandma. I walk like one too due to muscle pain at times ...but once I hit the gym, I don't feel half as tired as I did. Only when I don't eat enough that I would feel no energy.

I don't like working out at home (alone). It's boring -.- but if the gym classes are no good, I do workout at home with video. I would go for 20min HIIT + 30 to 40min Body Combat.

Feel great every time after workout in gym so the trend continues hahaha.

really? Wasted on 2nd day? When you've just started, usually will need more time to recover.

I go to FF Bukit Tinggi stay nearby. I usually join the GX classes... yesterday was a little extreme since it was a PH. I did 30min zumba (was late... the night before I slept late), 1 hour cardio (Body Attack, similar to HIIT), 1 hour TRX (suspension training) and 30min Hardcore. I was totally beat by the time I reach Hardcore but it's only 30min so might as well do my best. Feeling the after-effect today. Errr that wasn't extreme right? Usually I'd do 1 hour to 1.5 hours workout and at times 2 hours (depending on class). But on weekend it's minimum 2 hours.

love handles and muffin? that's a first for me to hear lol but yeah gotta lose mine too ....planning to weigh myself this weekend. Have not done so in more than a month.

ah u go to FF. bukit tinggi has FF aye? i only go to "ghetto gyms" haha. just download some videos on youtube and memorise em. haha.

never knew that bukit tinggi got gym, i only go there for "touge" sessions. hahahaha.

i use to felt like u, yeah, muscle pain and etc, but when i started to take BCAA dymatize. slowly over one week time, i was recovering faster. so in the morning i have no problem again. if not, day after workout would be pain in the arse literally. haha.

not really just started, i only just started putting up a logfile on my diets and workouts here. hehe. been to the gym for about 1 month plus already.

yeah love handles & muffins. my tummy if front part, they call it muffin top. haha. side part of the tummy, they call it love handles. i dont know. its just the terms ive been getting thru the videos. haha.

Got, the gym is in Aeon Bkt Tinggi

What is "touge"? yumcha? lol