hello everyone ^^
i am 53kg and only 153cm.short and chubby ><
i really need some help from you guys to give me some good advise to slim down. can anyone suggest a good diet ?

Breakfast:

30g Whey protein
1 cup of nesvita/milo
1 packet of IKO oat biscuit(2piece )

Lunch:
Two~four spoon of rice with veges,fish,chicken,eggs,meats,etc

Lunch-snack(2or3 hours after lunch)
2 slices of wholemeal bread with Peanut butter

Dinner:
200ml water + 4 spoon of low carb Oatmeal(Quaker)
1 banana

1 or 2hours after dinner:
1cup ginseng root+hotwater

Before bed:
250ml of HL milk


Pre-workout:
1cup milo/glucolin drink
1 packet chocolate biscuit
Post-workout:
50g Whey protein

-------------------------------
pros & sifu sifu any feedback ?

i would like to add tuna(canned) into my lunch snack and add wholemealbread+peanut butter to breakfast.

This post has been edited by chewinggum: Dec 13 2010, 07:44 PM

Break1st - Oat 3 spoons
Tea break - Plain coffee
Lunch - Low fat milk / K bar + fruit
Dinner - some brown rice + vege + meat

I got problem drinking enuf water, even i tried my best only cn max 2L/day... average abt 1.5L. I love plain coffee & greeen tea as my water source, any problem with it in long run?

Btw, Im 166cm & 55kg gal, my diet plan ok for lose weight?

bro, i think you're in the wrong section. Kindly head to this thread
http://forum.lowyat.net/topic/1518200

hello everyone,
i am 86kg and only 173cm, male, 26% BF (base on tanita machine) chubby and fat ><''
i really need some help from you guys to give me some good advise to slim down as my goal is slim fit.
can anyone suggest a good diet and workout? or correct me if i have anything did wrongly. Thank you very much.


these is my current workout plan:

mon cardio (45mins) + chest, abs
tues cardio (30mins) + shoulder, back, abs, and chest
wed cardio (45mins) + chest, abs
thur rest
fri cardio (30mins) + shoulder, back, abs, and ches
sat cardio (45mins) + chest, abs
sun rest


below is my daily food :

breakfast
eggs (2) , oat , whole meal bread (2 pieces)

lunch
meat, vege, eggs, fruits

pre workout
either 2 pieces of whole meal bread with a cup of oat / 2 pices of egg sandwiches / protein bar (240cals, 6g Fat and 2g protein)

post workout
one cup of whey protein / 500ml of sugar free soya bean

dinner (mostly late at 9 or 10pm and i sleep at around 12.30am)
meat, vege, eggs / soup + a bit of meehoon + vege + meat

before sleep (optional)
a up of milk / protein shake / 1 pieces of cheese

i drink at least 4L of water daily.

my cardio is jogging which is 4mins slow walk at 5.0km/h and 1 mins fast run at 13-14km/h, will be consider as 1 set. if i go for 45mins cardio, will do 9 sets and if 30mins cardio will be 6 sets.

This post has been edited by yoshi86: Dec 29 2010, 04:27 PM

I think change your brown rice eating time to morning or lunch. Eat light or low carb at night. Milk also ok during the night.

Deleted

This post has been edited by mannquin: Jan 10 2011, 07:17 AM

55kg = 121lbs

protein needed for the day = 121g
protein needed for each meal = 121/5 = 24g (round up)

break fast -- insufficient protein (add in eggs perhaps?)
tea -- coffee only? add in some protein here
lunch - k bar? those sugary bar? not a very good choice, fruit and milk is alright, again, somemore protein here
dinner -- Throw the brown rice to either ur breakfast/tea/lunch and consume only vege and meat or some beans.

u do any exercise?

---

Added on January 12, 2011, 10:38 amPost workout u need some hi gi carbs. E.g. Glucagon. make sure ur protein intake is sufficient bro, losing fat not muscle


This post has been edited by jamis: Jan 12 2011, 10:38 AM

Mine

Meal 1
8 eggs whites, 2 yolks , 4 slices of wholemeal bread + multivits + flax seed

Meal 2
2 scoop whey , almonds

Meal 3
1 can of tuna in olive oil, almonds

Meal 4 (Pre WO)
2 Scoop whey , 4 slices of wholemeal bread + jack3d

Meal 5 (Post WO)
2 Scoop whey

Meal 6
10 eggs white, 4 yolks

so much depend on whey
hey i heard u train at mantin.. got per entry fee ha?

now no time to prepare solid food, just moved in here. will change to more solid food.
mantin per entry gym? heheheh got one but never try that. usually go to the nilai one.
you around here too?

oic... slowly change to solid food..
i'm in seremban.. play around seremban gym, sometimes per entry kajang, and a few gym wherever i go.. nilai ha?
rarely go nilai..

come la to nilai got one near inti there. i train there but im small la

guys, want to ask if i do squat and deadlift in a same day once a week possible?

Rippetoe's SS actually asks you to do squats and deadlifts in the same day, twice a week ! But i guess that depends on how heavy you are lifting

Because I m doing home workout, after reading the article from darklight i found that must do deadlift and squat -.-
So I plan to hit the gym once in a week for deadlift and squat.
Btw, any exercise to replace the pullups ? It is hard to do this at home because i don have any instrument or place for me to do pullups. I have dumbbell only -.-

Guys, I wanna ask when is the proper time to have pre-workout and post-workout meals or rather "feadings" as another forumer put it?

pre - 1 -1.30 hours before workout
post - immediate aft workout.

I want to drink a lot of milk per day maybe a gallon . But getting
milk such as dutch lady or HL , 1 Gallon will cost me a lot . Is
it ok if i get milk powder and make it myself to replace ?
Is the effect same ?

ANd when they put 6 Almond , whole . Meaning i eat 6 biji of
almond or wat ? But almond is so small, i think if makan can keep biting until 20 biji right ?

I've moved out and now living alone and cooking myself for the past week. This is what I eat:

Current weight: 150 lbs
BMR: 1537.8 calories
Harris-Benedict Equation: BMR x 1.55 = 2383.6 calories

Meal 1
70g oats
200ml milk
1 scoop whey

Meal 2 + 3
200g brown rice
2 chicken breasts
3 tbsp olive oil


Meal 4
Salad (lettuce, tomato, onion)
1 chicken breast
1 tbsp olive oil

Meal 5
3 eggs
400ml milk

I get in about 180g protein, 85g fats, and the rest are carbs.
Total calories: 2540 calories

+ a packet of coffee or teh ais and some flavoring for the chicken breast would probably add about 150-250 calories, so total calories approximately at 2800 calories max (postgraduate studies. caffeine is a must. plus, I love coffee/tea).

Goal: Gain mass with putting on as little fats as possible. Currently at 15% BF.

What do you think?