hai all dude, j here.
i am just putting myself to the gym room recently. would like to build body so fit enough and strong...but no idea where to start off...
need advice from u all
my heights 178cm and 78kg
what kind of meal i need to have to cut down my fat ,and enough strengt for work out...

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Added on May 21, 2007, 6:18 amand by the way, any plan of work out in the same time of controlling my food,
i means like daily what kind of machine and style i need to focus on step by step to build all over body...,,,any full advise on the steps to build?
cause P.Trainer is Dam expensive......

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Added on May 21, 2007, 10:39 amhey all, after reading all those previous post , i have lost my way and dunno which to follow ..

me

Breakfast:
2 half boil eggs
teh-o iced
*sometimes add a single roti kosong

Lunch
nothing but coffee

Dinner
always go for rice and some dishes

During free time, try not to but some of the time am holding some junk food or cold drinks. i know is not good at all....

and 1 thing make me not understand in those previous is those major words is written in a shorthand man.....

dude, sorry for trouble u all, cause been asking noob question hahaha

This post has been edited by jasonwoo84: May 21 2007, 10:39 AM

I'm kinda curious as well

This is my routine.

7.20am
I'll take a glass of water..and head off for jogging.

8.00am
Breakfast: Usually coffee or Nestum. Bread with butter and jam. Occasionally with fried fish fillet or sausages

12pm
Lunch: Bread(with butter and jam. occasionally with fried fish fillet/sausages)

6.30pm
Drink some plain water. and head out for jogging.
After jogging...I usually just drink plain water. IF i have milk..I usually will drink 1 full cup of HL milk.

7.30pm
Dinner: usually Veg, Chicken, Rice

8.30pm some juices from Fruit Tree or if I have milk...it will be 1 glass of Marigold HL milk

Supper?
Sometimes when i have milk. I'll have a bowl of cereals with Marigold HL milk.


I'm trying to avoid fried fish fillet and sausages..but I only take them once in awhile hehe still hard

hope to get some guidance here. oh my aim? lose more weight so far..I'm from 80KG....now 74kg( Exercising since January)

This post has been edited by metalfreak: May 23 2007, 04:43 PM

dont wnna create new topic for this simple que .. hehe

wanna ask,
here my breakfast choice are:
fried noodle and fried rice.
and addition boiled egg.

which one i should go for the best?? why??
my lunch is only at 1230 and my breakfast is at 730..

for lunch
i got like nasi campur.. got lauk like chicken fish...
i usually take heavy BF, but lighter lunch and dinner.. is it ok??

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Added on May 25, 2007, 11:41 ambump up my que..

This post has been edited by fantagero: May 25 2007, 11:41 AM

My opinion is don't skip any meal but replace it with healty menu.
Breakfast can eat Oat meal or cereal or corn flakes or whole meal bread with light spread.
Lunch and dinner, if you want to try low carb diet, don't take rice. Take the dishes only like chicken, fish and most importantly vegetables! But no oily oily or fried one.
Drink a lot of water, i mean plain water. Then you should be fine

no one commented on me

is it bad?

i dont eat meat..can say that im a 90% vegetarian..
if i workout..still can build muscles especially on my chest?

dude this is what i do now...

optional

morning
-6.50 jogging with MP3! maybe 10km or more...

or

- 8.00-10.30 swimming

after workout breakfast ( coffe or hl low fat milk + bread) a bit only.

Lunch
lots of meat,,, dun care what...+ a bit of rice.

6.00- 7-30
jogging with MP3! maybe 10km or more...

dinner
lots of meat,,, dun care what...+ a bit of rice.

just do it in only bout half year and lost 30kg with healty way. still doing and gonna keep it till im dead. damn i like it.

before hmm 90kg----->after 60-65 ahaha...

Q:what inspired me ?
A: 1st my gf, 2nd NAVY SEALS BUDS! yeah u heard it damn right ppl!

+ rain and extreme dry wont stop me going out for a jog.

wah..10KM damn....

hhm lots of meat and some rice? gotta try that

10 km non stop......

haha
this is on diet post la

i saw this one very good health documentary on diet and workout
and they separate the two
i saw it while i was in aussie for the past couple of weeks

the doctor separated 4 people...all with flabby and really ugly definition to do a particular activity to disprove the workout and diet myth

so here goes

guy A - strict diet where breakfast is muesli and cereals and no fat milk
lunch is 2 wholemeal sandwich with tuna and low fat cheese with tomatoes
dinner is all vegies rebus (not cooked or goreng) and fish
Guy A need not exercise by the way

Guy B - Crunches everyday - 1000 crunches a day

Guy C - only do cardiovascular workout everyday - 4hours per day (but not in one go)

Guy D - the ab machine - crunches with ab machine

The result

First 3 weeks - the best definition is found in the cardio guy and the diet guy
the crunching guys did not have any spot on differences

After 2 months - (not even 2 months, 6 weeks)

Best definition - Diet guy- he lost 22% of body fat in tummy alone and lost his love handles...just makan betul betul already can see his pinggang look good...
no seriously...body fat loss was around 4-5%

Best loss - the cardio guy cuz he was the most in BF percentage at 27%
he lost 5-7% in just 2 months...and the tummy and pinggang also losing out...
but remember he's not on a strict diet

the crunchers are all the losers
they only gain strength on abs alone but no definitions (6 packs) whatsoever

so there goes

the weird thing is they never say anything on protein intake or water intake
haha

This post has been edited by gtoforce: Jun 10 2007, 06:28 AM

hey guys, i'm 170cm and currently weighing it at 72kg. I think it's time I lose some weight (after a damn weird baju tempah accident ), maybe to 65kg which should be ok.
I'm a uni student staying inside a dorm, with no stove so pretty much everything will be mostly bread and spreads.

The diet plan i'm thinking of is
Breakfast
- 2 slices wholemeal bread with marmite, water / sugarless tea, maybe add some oats?

Light excercises sometime after breakfast to be cycled so the body wont adapt,
- 10 Pushups
- 20 Squats
-10-20 situps
- 10-20 jumping jacks

Lunch
- 4 slices wholemeal bread with peanut butter/tuna

Dinner
- 2 slices wholemeal bread with marmite/jam

And then some more light excercises similiar to the one stated above.

Will this work?

This post has been edited by deleted: Jun 11 2007, 10:53 AM

all bread, where is your fruit and vege? n some meat

tuna isnt meat?
vege, erm.. that one i havent figured out. grean peas maybe?

You've just re-motivated me for doing more jogging man
no..seriously i really mean it. hehe.
Even though i don't jog 4 hours a day. Do we need to do cardio that long in a day? whenever I jog around my housing area(1 round aprox. 1KM ) its about 25mins only.

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Added on June 11, 2007, 4:14 pmuh i mean trying the more meat part haha

10KM? can't do that man...on a good day I'm able to run 1.5KM



This post has been edited by metalfreak: Jun 11 2007, 04:14 PM

dude
dont jog 4 hours
u die
not of exhaustion
but of boredom
instead do a circuits of cardio with intervals
this will burn like 2000kals...seriously...i checked this out but forgot where...
later i post the link

take this circuit for example

a)start with average speed for 3 mins

b)then elevate the power until ur 80 percent capabalities for 2 mins

c)lower it down after 2 mins to just 40 percent of power and continue at this rate for another 2 mins...

then repeat...
u'll get 10 mins

d)then rest for 30 sec

each exercise should only be done in 10mins and rest period between each is 30-60sec

these are the exercises

i) eliptical trainer
ii) rowing machine
iii) jogging
iv) bicycle
all done simultaneously with the circuit above...

however on jogging on the treadmill,instead of doing the power intervals that is where u increase the speed of ur run, turn up the gradient instead...2 percent every 2 mins...until u reach 10percent...
run at average speed for 10mins

seriously, all this will make ur shirt wet

beats running 4 hours...hahaha
but i dont really practice them anyways
i exercise ironman style

hey thanks for the advice.
I will try the jogging tip. my cousin did tell me...its like you sprint for awhile then rest....then sprint again. He read from somewhere saying that it burns more calories that way?

sumting like that
tapi its good for the heard
but if u malas, just go for distance la
one week maintain one particular distance
next week add la

like me
im swimming 1.5km now
next week gonna start 2km
next 2week 2.5

okie dokie. will try :)thanks

I'm trying to lose weight, what kinda meal I gotta take?

Avoid high-carbo stuff like rice and pasta. Take plenty of greens and drink lots of water. And most important, you gotta workout. Good luck.