I'm 171cm tall and 64kg.. I'm looking to gain some muscle as I look way too thin right now.. Anyone can guide me the workout plan and diet plan for beginner ??

400 cal deficit is okay. You should test to see if 2284 cal is your real maintenance cal.

Formula calculation ≠ your real numbers.



First, don't be lazy and read up.

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This post has been edited by laucy.my: Oct 26 2016, 11:02 PM

-.- Since start workout and diet plan, around 10 pm i feel hungry. Sleep around 12 am. Is it okie if i light snack on raw walnut 1 to 2 hour before sleep?

guys i want to know if my diet is good enough if i want to lose fat without losing my muscle mass
currently im...

weight = 74kg
height = 169cm
bodyfat percentage = 23% bodyfat

so usually i workout 5-4 times a week depending of my free time

Breakfast : breakfast is the hardest meal for me to get a healthy meal so my meal keep on changing everyday
- my most frequent breakfast meal is 3 egg fried with some butter(is this enough for a breakfast meal ?)
- if i dont have any time to make breakfast my workplace is near Old Town so usually i order peanut butter toast and half boiled egg
- if i want to save some money then i buy the vanilla gardenia bread with milk
- sometime when friends ask me eat breakfast at mamak usually i take chapatti or half boiled egg

Lunch : my lunch meal usually the same everyday because i eat at the same place because its cheap
- chicken rice(rice i ask for half and double the chicken) = only RM7 woo
- if i eat at kedai nasi campur
- nasi putih half
- fried chicken(breast)
- and take whatever vege they have

Dinner : usually i take my dinner after my workout so its around 10-11pm(i know its late but thats the only time i have)
- roti naan & ayam tandoori(breast)
- if muak roti naan i eat sup daging only and no rice.

so basically thats my main meal.
also i keep on noticing i have the habits of snacking between meal
does my diet is not enough for me or what ?
but usually i eat snacks like baked nuts from the mall.
like honey cashewnut(is this a healthy snacks or not ?)
as you can see i dont have enough time to prepare my meal
so what can i do ?
im trying my best to reach like 16% bodyfat
please senpai i need your guidance

double post sryy



This post has been edited by iristodler: Oct 25 2016, 02:11 AM

Again and again some one has mentioned: Count 'em calories. Adjust accordingly. You go into the equation like a dizzy house fly, how to achieve goal?

Starting point 73 kg, 170cm
Calories intake 1.6k (2.1k cal before start)
Random dumb bell and cardio.
Body fat not sure, did not measure

After 3 month
Weight 65 kg/19 % bodyfat not sure accurate or not( taken on morning before eat anything)
http://www.active.com/fitness/calculators/bodyfat

Currently doing weight training and h i i t + cardio on altenate day.
Weight training 4 set (20kg dumbell pair , 10kg each side)
Bicep alternate curl x20 each side
Push up x 30
Squat with dumbbell x 20
Dumbbell should press x 10
Plank 1 min
1 min rest time between exercise, 2 min rest between set.

H i i t

https://m.youtube.com/watch?v=ieyzL5OaPZk

Rest 2 min, and jogging in place (in my room) for 20 min

Protein intake 100g to 130g daily.

Any sifu got comment or advice? My concern is body fat. Morning before eat my belly looks chubby, but after lunch or dinner it looks bloated. My goal is muscle arm and at least visible pack. 4 pack also enuff.

This post has been edited by hikaru85: Nov 9 2016, 06:32 PM

I did something like your weight training when I first started as super overweight kid, same dumbbell weight,I even incorporated triceps kickbacks,bent over row, chest press,shoulder fly, burpees, mountain climber , to make it full body workout. It helped me lost few kgs, dropped 2 inches of waist,but still fat.

Conclusion:
1. Sign up a gym, lift seriously,track diet strictly
(Noticeable changes within 6 months,4 packs there if I diet,they get united when I dont)
2. Go for P90X if you insist workout at home with dumbbells,track diet strictly
(Good foundation for me to push through my fitness limitation,I started with minimal fitness,exposure to body split routines,pullups,dumbbell works,stretching,yoga and plyo,unable to commit for strict 90days as it is taxing,losing weight fastest.)
3. Your weight training is more like a HIIT or tabata, which you can find much better templates online, go for it,track diet strictly
4. Learn about macros, it is not just about protein,track diet strictly
5. If your muscular arms refer to something like Lin Dan/Dato LCW, maintaining current routine and track diet strictly,drop your body fat, you will achieve your goals.
6. If you mean real big arms, see 1.

Not sure if this is the correct place to ask but can anyone estate the calories and macros in this plate of chicken rice?

Guesstimating , maybe around 700-800 calories including the milo. Pretty difficult to quantify in this case tbh.

The Milo is actually Chinese Tea lol...
Not suppose to be included haha

My bad lol. The tea wouldn't contain much calories unless sweetened (probably none at all). If sweetened, perhaps maybe 50+/- calories. Unless there's like a heap ton of sugar.

Approximately 500-600 cals for that whole meal excluding the tea.

This post has been edited by kshen: Nov 22 2016, 07:45 PM

1 cup of butter rice - 55g carb, 20g fat, 10g protein ~ 375cal
Plate of roast chicken (50g) - 35g protein 15g fat - 240cal
If u eat the cucumber, drink up the soup and sauces, you can add another rough 20cal.

Just an estimation, different people cook it with various combination of chicken stock, msg and etc, so making it hard to measure. Would prefer white rice, chicken without sauces thou for easier calculations.

Or eat KFC chicken rice, they stated out the macronutrients.

Hi guys, i am new to here

previously 165 cm, 64kg, 20% fat
currently 165 cm, 61kg, 17% fat

Starting my cutting part for just one month

my diet plan

morning:
Whey Protein shake 1 scoop
2 spoon of oat

lunch: ( eating outside)
half bowl of rice
2 type of vegetables (stir fried)
any meat will do

pre workout:
250ml of milk / one banana

post workout:
whey protein 1 scoop
1 banana

dinner:
half bowl of rice
2 type of vegetable (stir fried)
any meat will do

i plan to increase my carb to one bowl of rice when eating lunch to get more energy on my workout, my daily calories intake should be 1569kcal and based on this plan is only 1458kcal.
any improvement i can make on my diet plan in order to cut more fats? I seem stuck on 17% of fats and I hit for the gym 5 days a week, one hour of lifting and 20 min of jogging。 Any comment will be appreciate!


This post has been edited by LifeXStyle: Nov 25 2016, 08:41 AM

I would take out jogging and replaced it with either one of the 2 options i believe it is much more beneficial : HIIT for 20 mins or LISS for 40-45 mins. 1500kcal for a guy who works out is way too low la... u need to up yr calories and plz, determine your macros ratio too

Is this BF calculator accurate?
http://www.active.com/fitness/calculators/bodyfat
Currently at 16% bf before i eat anything for the day (waist 31 inch 141lbs). Means if i lose 1 more inch waist i can see my abs lol? Consuming 1.5k cal per day (dropping 0.3 kg per week) and afraid to go any lower, else might lose my tiny biceps.

thx for reply, mine macro ratio 35% protein, 25% carbs and 40% fat, i was planing to increase mine calories intake on more protein but just wondering how to improve my diet plan

Yr macros are very weird. R u trying to go into ketosis (ie ketogenic diet)? If yes, yr carbs are still too high. If not, why yr fat macros is so high