hey guys..need some tips.... i wanna lose weight.....can give me tips ar?????

easy, eat small amount of meal 4-5 times a day, so dun eat large dinner, large lunch, n dun eat oily n salty foods

tads all???but im owes hungry and all...

WEIGHT-LOSS diet:
[1] Low in saturated fat
[2] Low in simple carbohydrates
[3] High in fiber


CURRENT diet:
Breakfast - one glass of "Nespray_Full_Cream_Powdered_Milk + Captain_Oat + Milo + little_sugar"
Lunch - "rice (large) + vege + fish + fried_chicken" or "Koey Teow Soup" or "clay pot rice"
Dinner - "rice (large) + vege + fish + chicken" or "Char Hor Fan"
Fruit - orange, apple, grape, mango, etc.
Others - vitagen, 100plus, ground nuts, KFC, Pizza, mee-goreng, Hokkien mee, Wan Tan mee, etc.


Which food should I remove from CURRENT diet to meet the specs of the WEIGHT-LOSS diet above?

Is it easy to find dandelion root in Malaysia?

Thanks

This post has been edited by onemilimeter: Nov 1 2007, 12:41 AM

fried chicken alot of oil larr brader, that goes for all other fried stuff, alot of fats. fast food also alot of calories...same goes for hokkien mee and wantan mee...
you wanna gain weight is it? kenapa pulak makan benda goreng so much

thatz alot of rice for a weight-loss plan...

You gotta change your "Others" man.haha..Pizza? Mee Goreng?

Unless you're talking about once a month thingy =D

---

Added on November 1, 2007, 5:26 pmOh sorry u said what needs to be removed?

Fried oily stuff

I aint a genuis in food intake...but...take lesser rice and take more veggies ^^ More Fibre.

Probably you can check out Member's Workout Journal for some examples?

This post has been edited by metalfreak: Nov 1 2007, 05:26 PM

just drink plenty of water and reduce sugar intake.

This is my diet plan :



Typical Daily Diet
Wake up 730am

1 1/2 Scoop of Universal Nutritions Whey Pro
1 bowl of Oat
1 can of Blue Bay Tuna ( cheap and high in protein )
5 egg white

Brunch 1030am

5 egg white / 1 can of Blue Bay Tuna / EAS Myoplex Carb Sense
Whole meal biscuits
Fruits

Lunch 0100pm

2 Chicken breast / 250 - 300 gm of Sirloin Beef
2 Boil American Potato
Veggies


Hi-Tea 0430pm

1 plate of rice / 4 Chapati/ 4 White bread
1 Chicken breast / 1 can of tuna
Veggies

Workout 0700pm


Post- Workout 0930

4 cap of Axis Lass CEE
1 1/2 scoop of Universal Whey Pro
30 min later
300gm of Sirloin Beef

Supper 1130pm

1 EAS Myoplex Carb Sense/ 1 scoop of Whey Pro


Daily calories is about 2500 - 3000
Water is about 2.5 - 3 Liter
Sleep is about 730hrs - 9hrs


Attached File(s)
 END_YEAR_SALES.doc ( 21k ) Number of downloads: 32

Gotta be really discipline every day to go through a diet program.

Any idea on my meal plan
I m 82 kg and approximately require ....3000 calories a day and since my goal is get mass gain so i decide to consume 3500 calories a day and here come my plan... but it seems insufficient still, and i need suggestion.

Breakfast
6/8 egg white + 2 whole eggs - 30-40g protein 150cals
1 bananas - 40 carbs 100cals
4 slice of whole meal bread with peanut butter or jam - 280 - 300 cals
Fish oil
Multi vits

Total cals: 530 - 550

Internval meal
Roti kosong x 1 - ??cals
ayam goreng x 1 ( skin extracted by myself) protein 20 -30g? 100cals
soya bean 100cals protein 6g

total: +/- 200cals

Lunch
oat meal + whey iso - 24g protein, 200cals
Fish oil

Total cals: 200cals


Interval meal
Potato/ Sweet potato - 100cals carbs 25
Chicken (roasted chicken from jaya supermarket) protein 30g, 100 cals
BANANA 40 carbs 100cals

Totals cals: 300cals

Dinner
Beef 100 - 120g - 137
White rice - 100 cals
Banana/Apple or any fruit (sorry i love banana i mean in terms of fruit)

Total cals: 237

Supper
Milk with oat 200cals
Fish oil

Total: 200cals
----------------------------------------------------------------------------------------
Total cals a day : 1676

My meal plan is not balance at all and therefore i m looking forward to tune my diet here.. anyone can help up?

POW - whey iso (2 scoop), glucose,creatine, oat
PW - whole meal bread + beef / rice + beef

This post has been edited by jamis: Jan 4 2008, 12:25 AM

Need some help here. I went for a blood test to check for food allergy and seems that I am allergic to milk. Can you guys suggest something else which is not dairy-based to be taken before bedtime?

Would you like replace milk with soya drink?
___________________________________________________________________________________________________________________________

Does anyone have an idea of jogging?

Take soy protein or egg protein... for whey u can try other pure Whey protein without lactose contain. Its available at Ego nutri site try to check it out

I've not been exercising or being health conscious since I was born...but I've been doing that from June 2007 till the end I guess.

Here's my typical food intake of a day

Breakfast(8-9am)
Mix cereals with milk(low fat) or two slices of bread with margarine(canola or olive spread) and diabetic jam
wash down with apple cider or nestum drinks

Lunch(12pm)
Rice with a balance of vegggies, meat/fish and toufu

Tea(3pm)
A small snack for my evening exercise after work of bread or biscuits

Dinner(6-7pm)
Rice or noodles with similar proportions meat/fish/veggies

Supper(10pm)
a glass of milk or plain water

So should I change or not...perhaps some of you sifu sifu out there could advice me...Thanks

PS - so far I'm not taking any fat burning or diet or protein supplements

OK, but aren't these much more quickly absorbed as compared to milk?

yeap indeed, however it depends on what is ur meal plan, for bed time meal u can try out cottage cheese. Since it contain slow release protein as well. Serve with some strawberry or other prefered fruit with some sugar(artificial) with a cup of cottage cheese and i could say the taste is not bad.... but it is quite costy thou.....

i have suffering from lactose intolerance as well, i emit lots of gas and worse i will diarhea but still at nite... i take milk if there is no other alternative hehehe.

Cheese is a no-no for me too since it is a dairy-based product that also triggers my allergy. And it's a lot worse than emitting gas or diarrhea.

hi everyone,


new to this site,and a new body building(wanna get pretty lean) enthusiast.

weight:46kg
height:5'1 1/2"
body fat: 25%
sex:f

goal:really don't care how much i weight as long as i increase lean mass in moderation.
body fat=16-18% for now
time:3 months


breakfast diet:

1whole egg,2 egg whites,green pepper,onion
orange juice

pre lunch:
low fat yogurt,protein shake

lunch:
rice in moderation,chicken+vegetable

post lunch:
tuna in water,apple

pre workout:whey protein

post workout:glutamine

dinner: turkey sandwhich or lean meat with potato or rice.


workout:

monday-friday
treadmill interval intensity running for 20 minutes.
skip rope for 10minutes.

monday,wednesday,friday
weights in the pm:
reps-15-20, set 2-3

dumbbell one arm row
incline bumbbell press
dumbell shoulder press
standing calf raise
bumbell curl
overhead dumbell extension
bumbell squat
stiff legged deadlift
unassisted push up
bicyclecrunch
lying leg raise
crunch

tuesday & thursday
pilates for 20 minutes.

so comments anyone?thanks for your help!

and dude, now i really have no idea at all.

Guess I'll just have to stick to egg and soy protein.