Hi guys,

I was born with big build (big bone type) and currently i'm not satisfied with my weight and i hardly find time to do exercise, if i countinue to be like this without exercising i'll definitely having lots of illness next time etc (heart disease, diabetes,hypertension). i wish to cut down 20 kilos within 3 month is that possible?

Breakfast - 1 cup of plain water, nasi lemak or noodle mix with bee hoon

late breakfast - economic rich with 1meat, 1 veg and tofu with 1 cup of iced chinese tea

Afternoon - skip, if really hungry will get 2 bun stuffed with choco or corn(those 50cent type)

Dinner - home cooked meal

supper - some fresh fruits

I hardly exercise at all every since i left high school. how much calories can i burn if i doing slow jog for 30min?

This post has been edited by FerrariST: Sep 3 2006, 10:50 PM

try...
eating wholemeal bread for breakfast instead of nasi lemak.
eat... a proper lunch instead of eating 2 breakfasts and then a semi-lunch sort of meal.
eat a reasonably healthy dinner, meaning just eat within reason much like your second breakfast.

if you're limited by time, try weights instead of just jogging, if you feel you must have some sort of aerobic exercise, run for 15-20 minutes with speed variations with some light-medium weights. be sure to warm up and cool down.

This post has been edited by malaysianPotato: Sep 3 2006, 11:41 PM

ofcourse la not kfc.. just fried chicken.. usually wont eat the skin.. but sometimes they are so tempting.. just need to descipline myself more

i think it should be common sense right that nasi lemak is fatty.. i mean look at the name.. nasi lemak

Erh.......I eat nasi lemak pre-workout. Doesn't seem to hurt me....

Oh yeah, on those workout days, I really recommend you guys, especially ectomorphs, to load up on the carbs and protein.

I've noticed that if I take little carbs, but aplenty protein, I still can't lift as much, consistently. My lifts don't go down, but they feel, heavier.
So just eat the shit outta yourself on workout days especially.

fat is not that bad. it is still needed in producing hormon such as growth hormon.
little fat intake is necessary for balanced diet.

alot of people miss that part.

wooOt....i think that makes sense
bcoz last 2-3 weeks i cant lift same reps for my bench press....
i was like watafak.....
how b4 this can do 3 sets of 10 now 8 onli
maybe because i cut off my carbo intake for that day loh


Chow.

Msiapotato,

Thanks for the replied. i'll adjust my daily diet, by the way anyone know if there is a gym around or nearby bukit tingit/klang area? i don't wish to travel so far for workout.

never ever, ever, ever!!!! cut carbo out of your diet.
never
it also affects your mood you know, the lack of carbo.
carbo=good
excessive carbo=bad

how do we know whether the amount of carbo is excessive or within the limit. lets said i had rice for breakfast and dinner.?

Is it true we should eat something before and after workout? What type of suggested foods or drinks?

Edited: Well, I would like to know any suggested Pre and Post-Workout Nutrition?

This post has been edited by Kelv: Sep 8 2006, 03:06 PM

how much coffee intake do u bodybuilders take? whats recommended for someone trying to gain weight?

what to do u guys recommend for a pre workout meal ?
i usually jog in the evenings... usually after lunch i'd have like 2 slices of bread with some water or juice before i go jogging..

and after workout usually its just water until dinner which is usually 2 hours later... should i have a small meal to replace lost nutrients after workout ? maybe a slice of bread or something ?

my PWO :3 eggs, 2 tea spoon of honey, half can of tuna chunks in water, one cup of some grain drinks..

after work out : chicken breast.. steamed, without skin.. 2 bananas tuna with some chili

dinner : not yet

This post has been edited by jones007: Sep 15 2006, 05:07 PM

wat kind of workout should i do during puasa... im start work at 8 but depends on how much work i have sometimes have to break fast in da office with my fellow engr... so i'll reach home after 10 usually... sometimes i have to work during da weekend... thanx...

Try putting the eggs and tuna into your post-workout meal, and replace with carbo stuff instead (bread/noodles/rice). You'll need the protein more for muscle recovery and growth.

got eggs and tuna in my PWO meal ah..

seeing that's a lot of workout journal threads...

http://www.joesgoals.com/

a simple web application way to track your progress on achieving positive intentions (and avoiding negative ones) online. you get a point for every goal you achieve each day (click to add a green check) and lose a point for each vice (click to add a red x). Track your daily score and share it with friends.

That's post (after) workout meal, NOT PRE-WORKOUT meal, I hope!

hi guys, need some recommendation bout my diet...., here it goes

morning breakfast- 4 slices of bread, a cup of milk
lunch - is homemade(i in holiday now), a plate of rice, 2 eggs, vegetables
dinner -homemade also, some meat , a plate of rice and potato