Hi, New to this forum, just wanna find some same interest friends from here to get motivate.
Just start my weight loss journey, i know is a long way, hope this journal can help me to keep on going till my goal.

Hope to get some advise and comments on my diet and exercise. Now im doing the P90X program, coz i have no idea what to do in gym,
so i might follow their system to do my exercise at home. Their have their own diet plan, i cant follow coz im not in America and i cant afford those
food and dun hv the time to prepare so i think i should diet like a MALAYSIAN

GOAL: SIX PACKS and reach 50kg in 03 DEC 2013

Wish to have this kind of body and abs definition...


This post has been edited by silentpang: May 4 2013, 01:07 AM


Attached image(s)

this kind of body and abs is not 50kg.

how ever welcome ! good luck !

Should be how many kg to have this kind of body?

for a girl, maybe 45? sort of.

Here's the transformation photo...

Dec 2012 Start
Weight: 64Kg
Height: 158 cm
Waist: 35”
Hips: 39”

Body Fat: 35.4 %
Fat Mass: 49.90 lbs
Lean Mass:91.10 lbs

April 2013
Weight: 58Kg
Waist: 32.5”
Hips: 37”

Body Fat: 31 %
Fat Mass: 39.69 lbs
Lean Mass:88.31 lbs
I’m losing lean mass why geh? is it normal?

This post has been edited by silentpang: Jul 24 2013, 12:23 AM

30/04/2013
Sleep: 6.5hr
Food:
0815 Protein + Positrim + Low Fat Milk 250ml – Blend together
1130 Lecithin E 2 tab
1200 Bear Paw Bao (Oatmeal bread + deep fry chicken breast + tomato + some green + honey mustard) + Brown rice Tea (-50% sugar) not full ☹
1530 1 psc wheat Germ bread v PB + 1 medium apple…ahhhh~
2000 ½ bowl rice + ½ bowl “zai” vege + 200ml milk + 3 psc orange
2230 (yam cha section) honey lemon + 1 psc kaya magerin

Drinks:
Water, Green Tea

Workout:
20 minutes morning workout with 10 minutes trainer
Kenpo X


01/05/2013
Sleep: 6hr
Food:
0715 Protein + Positrim + Oat + Milk – Blend together
1030 Dim Sum + Chinese Tea
1430 Bubble Milk Tea (-50% sugar)
1900 ½ bowl rice + freid egg v carrot + longbean n lady fingger + baked bean + some mushroom – no rasa >__<

Drinks:
Water

Workout:
1 hr Walk + Jog + lunges in park
X Strech


02/05/2013
Sleep: 7.5hr
Food:
0800 Protein + Banana + Low Fat Milk + Oat – Blend together
1030 ½ small apple
1200 ½ bowl rice + curry chicken without gravy + 2 psc potato + vege, chinese tea
1400 ½ small apple
1430 2 psc wheat germ bread v PB
1900 ½ bowl rice + cabbage + steam fish v some tomato
2010 200ml choclate milk

Drinks:
Water, Green Tea

Workout:
Core Synergistics

03/05/2013
Sleep: 7hr
Food:
0800 Protein + Banana + Oat + Water – Blend together
1200 ½ bowl rice + chicken + vege + 1 boiled egg, ½ cup chinese tea
1530 1 small apple
1900 1 slice of chocolate cake
2000 Japanese food – Some Rice, fish, steam egg, tofu, salmon belly cooked
2200 [Yam Cha Section] Jasmine Tea less sugar and ice

Drinks:
Water, Green Tea

Workout:
Rest day

Msg: daddy's bigday

This post has been edited by silentpang: May 4 2013, 01:34 AM

Much respect to your achievement!
i'm also intend to reduce bodyfat started about 2 weeks, i've lost 0.7% body fat. Also lost muscle mass...
just afraid i;m shrinking..
anyway.. weight loss is a long journey!
keep up ! silentpang !!

Wow, great result to u too~
Together we fight though this journey~

18/07/2013
Sleep: 7hr

Food:
0815 Protein + Milk Powder + Oat + Banana
1030 3 pcs milk biscult + 1 grain bread & peanut butter (no sugar)
1200 Self cook Fried Rice (chicken breast + lady finger + 1 egg + 1/2 rice + some Lettuce) + 1 pcs Papaya
1540 Fruits (Watermelon + mango + Jambu)
1745 Self cook Fried Rice (chicken breast + lady finger + 1 egg + 1/2 rice + some Lettuce)

[same with lunch]
1800 [Yam Cha section] Horlick kosong + Tandori chicken (just ate 2 small pcs)
2000 2psc mint chocolate
2200 [Desperate mood] 1/2 cup ice cream + 2 mint chocolate + 1 positrim shake

Drinks:
Water, Green Tea

Workout:
YoGa 1hr 15 mins



msg: lately i craving for food. So suffer

This post has been edited by silentpang: Jul 19 2013, 09:23 AM

Lately i feel very easy to get hungry, i don't know why?
Am i eat not enough?
Many food i really wanna eat, i control myself so hard... is it the side effect? makes me wanna eat more?

headache!

19/7/2013
Sleep: 7hr

Food:
0800 Protein + Milk Powder + Oat + Banana - Blend
1200 1901 promo lunch New york chicken (no Mayo) + 1/2 orange juice and
1/2 of my own prepare lunch (chicken breast + tomato + carrot + lettuces) + 2 slice apple


1445 1 slice papaya
1630 Eat the leftover lunch (chicken breast + tomato + carrot + lettuces) + 7 slice apple
1800 2 psc Whole Grain Bread + PB (No Sugar)
1900 [mum's cooking] 1/2 bowl chicken porridge + 1 small cup MILO kosong + 1 psc mint choclate

Drinks
Water 1500ml + Green Tea 600ml X 3 (Estimate my cup is 600ml drinks 3 times)

Workout:
walk stairs 11 floors
Legs and Back (no mood to work out)

msg: Lately i easy feeling hungry, just can't eat enough, dun know why. can any1 help me? am i eating too less? coz my portion really small, or not enough carb?


This post has been edited by silentpang: Jul 19 2013, 11:20 PM

SLEEP: 7hr

Food:
0800 Protein + Oat + Milk powder + Milo - Blend
1100 Cafe21 (no sugar) + 2 wheat bread and PB + 3.5 psc of kaw zi
1400 [Mum's cooking] porridge with eggs and onion & Vege + 2 kaw zi
1800 [Eat those left over food] porridge with eggs and onion & Vege + some Mee & chicken
2000 [Yam Cha Section] Teh o limau (kosong no sugar) + Ice water

Drinks: Water 1500ml
Workout: Walk stairs 11 floor + HIIT Cardio 35 mins

This post has been edited by silentpang: Jul 22 2013, 01:49 PM

21/7/2013

Food
0945 [Subway Breakfast] Chicken Slice and Egg + Tea
1200 1/2 Kiwi fruit
1400 1/2 rice + Chicken Breast + BBQ Honey Pork (Cut the Fat)
1600 Ice White Coffee less sugar share with friend
1800 1/2 rice + Bah kut Teh
2100 Digestive Biscuit and 4-5 psc Chocolate biscuit with no filling
2300 2 thin slice of green tea red bean cake

Drinks: Estimate 1000ml water
Workout: Rest Day

Sick
Bz day rush here and there

This post has been edited by silentpang: Jul 22 2013, 03:47 PM

22/7/2013

Food
0815 Banana + Oat + Milk Powder - Blend
1200 [steam] 2 slice apple + Chicken Breast + Broccoli + Bean spout

1530 1/2 kiwi fruit + Skim milk 220ml

This post has been edited by silentpang: Jul 22 2013, 03:56 PM

May I ask you, what's the purpose of you listing the food that you've consumed here? Do you count them macros and calories?

I dont count and i duno how to count. just record what i have eat. Got problem?

Haha obviously no. I don't have any problem with that. It's your own body and goal. But I pity you a bit because you are listing all the food that you've consumed each day where almost most of the normal people who want to lose weight didn't even bother to do which is one of the very crucial step on losing weight.

You are on the correct path towards your six pack abs and 50kg goal before December by having the food you've consumed listed with such detail, even more if you starting to count them calories, even more if you know how much calorie deficit you've created each day, even more you can calculate whether you can achieve the 50kg weight by December and ultimately achieving your goals.

Truthfully, I just wanted to help but well, nvm then

This post has been edited by alien9: Jul 23 2013, 06:13 PM

Thanks for remind me. emm... what should i do now? im not so good in count calories and sometimes i cant control myself on food and some friends around and environment, can give me some idea or hints?

With Millions Thanks...No hurt feelings. if any things i have say wrong, i apologize... sorry

This post has been edited by silentpang: Jul 24 2013, 12:18 AM