Dear forumers,

I need your comments and advice on my daily diet plan. My goals is for weight/fat loss.Currently my weight is 85kg. I want to shred to 70kg at least.

Morning - 5 tbs oatmeal + multivitamins
lunch - rice + chicken breast + vege
4pm - 1 can of tuna (eat just like that) ayam brand
dinner - steam yee mee/ bihun soup


p/s - do i need to remove the rice and replace with others?


Thank you in advance!

what are you doing for exercise?

looking at the diet pre/post workout from the prev post...
doent look tasty eh?
dont tell me tats all you all eat? day in day out...


what abt 'sin' food?? even if you get to eat once a week doesnt seem enough tho
deep fried stuff.. dont want to let go of me fish n chips??


also refering to some of your diet plan
wat time do you goto the gym??

e.g based on yeeck
you workout after dinner??!!?


hmm wat abt my diet plan u ask?? erm dun really have any.. noobie

every morning
egg
h20
slice of bread
milk the powder kind
mayb adding a bowl of oats sooon with lil sugar and milk

lunch - nothing atm really...
...h20
...h20
workout - h20
...h20
...h20

dinner/post workout
rice
fish/egg/meat.. depending
veg..
h20

yes twice a day!!.... i know i know it suck..(dono wat to eat for lunch... maybe just get a cart of milk??)

any suggestion? do keep in mind noobie here! hehe





by the by... if you makin this a stickie.. mind stickin to the topic and cutting out on the lil short posties just imo hehehe

h20? h2o?

eat a proper lunch.

i work out after dinner aswell nothing unusual about it, we fit it into our schedules best we can.

Walau eh....H2O only..you'll faint man....you need enough carb daily to have healthy body and healthy skin....

Hi, i'm 1st time log in to this forum and look like quite interested.because i want to diet in one month around 3kg, is it posibble ???

morning meal
2 slices oat bread with kaya and butter
1 cup of alene milk ( powder )

lunch

2 slices oat bread with kaya and butter

dinner

1 bowl vegetables plus bit meat or fish meat
2 scoop of soup

no supper at all.i have exercise when night after dinner . i do sit-up around 50 times in half hours. because i always sit in office, can exercise or walk more .

so is it this want i still can maintain to take or need to change it ?? coz i cant get result even i eat like this. may i know have any other way to diet faster bit ? or can u suggest me wat kind of food i need to take for my diet plan??thanks

Pennywise Diet Plan - This diet plan is for someone who eats out all the time. If you have parents like mine, both workaholics, not much of home-cook food. I guess this should suit you well.

This diet plan is open for constructive criticism as I am still finding ways to improve it. Kindly leave a comment. Thanks!

GOLDEN DIET RULES
1. Cut down or eliminate oily food (e.g.: fried, deep fried)
2. Drink a glass of plain water before every meal
3. Eat slowly, taking a break in between every bite, chew wholely
4. Do not worry about consuming as many fruits as possible. Best to take them as snacks in between meals, AND NOT with meal except breakfast
5. Eat until 70% - 80% full, NOT till stomach bulging OR until burp!
6. Cut down or eliminate food / drinks with high sugar content (e.g.: soft drinks, fruit juice with sugar, tea with sugar, coffee with sugar, etc) - replace sugar with "Greenlite", "Equal", etc
7. Drink at least 2 liters of water every day
8. Try to consume milk, fruit juice (without sugar), coffee and tea in as little amount as possible, only to drink to fill in hunger sensation after meals, if not, better to take plain water
9. Do not take the Indian rojak - very, very high in calorie. If want to take rojak, take the Chinese rojak without prawn crackers
10. Popiah (without chili, bake u, lap cheong) can replace a meal. Take 2 pieces
11. Tofu(s) can be the best if used to replace meat as protein
12. Eat cakes, biscuits, creamed breads, and pancakes as treats once / max twice a week in small amounts. Drink plenty of plain water or green tea after
13. When eating soupy noodles, do not drink the soup in large quantity. Take moderate soup (if not oily) to accompany the noodle
14. Make it a habit to squeeze out oil from fried food using kitchen napkins / thick oil absorbent tissues before consuming. This will help eliminate some oil. Drink lots of tea (green) or Chinese tea (hot)
15. Try not to take chili, tomato, soy sauce as dips.

HEALTHY EATING MAKES HEALTHY LIFESTYLE!

Breakfast choices (choose 1)
a) Wholemeal / Gardenia Breakthru Bread - 2 slice with
a. Tomatoes
b. Tuna (in water, Olive oil, Spring water, Italian sauce, etc)
c. Salad leaves
d. Cucumbers
e. Any green leafy vegetables
Low fat, skimmed milk, Black coffee (Equal), Tea (green, chamomile, peppermint)
Any fruits
Plain water (1 glass)

b) Cornflakes (1 cup)
Skimmed, low fat milk (250ml)
Any fruits
Plain water (1 glass)

c) Roti canai with dhal (preferably if tosai, idli, capati)
Plain water (1 glass)
Fruits

d) Soupy noodles (preferably mee hoon, tang hoon, lo shu fan, kuey teow)
Plain water (1 glass)
Fruits

e) McDonald's (Bubur ayam, Sausage McMuffin, Egg burger)
Tea / coffee (Equal)
Plain water (1 glass)

f) KFC (Garden salad with Chicken - eliminate thousand island sauce, chicken breast fried- eliminate skin and fats)
Whipped potatoes / coleslaw - without gravy
Plain water (1 glass)
Coffee / tea (Equal)


Lunch choices (choose 1)
a) Chinese
a. Rice (plain, wholegrain, brown-preferred)
b. Stir fried vegetables, steamed vegetables, boiled vegetables, broiled vegetables (preferably green)
c. Vegetable (not stir fried / oily) - other colors
d. Tofu / another type of vegetables / steamed eggs / steamed fish, prawns / fish balls
e. Plain water (1 glass)

b) Indian
a. Rice (plain, wholegrain, brown-preferred)
b. Vegetables (any kind but discard the gravy - 2 servings
c. Fish (discard gravy) - not fried
d. Plain water (1 glass)

c) Western / Fast Food
a. Grilled chicken chop / fish (separate gravy) - use moderate gravy only 1/3 or less
b. Whipped potatoes (eliminate gravy)
c. Garden salad (if have choice, don't ask for coleslaw)
d. Plain water (1 glass)

d) Soups
a. Mee hoon, tang hoon, mee suah, kuey teow
b. Extra fish ball / chicken meat without skin
c. Plain water (1 glass)




Rules:
1. For rice, take rice in the same amount as side dishes
2. Better to eliminate gravy of any kinds
3. Wholemeal bread can also replace rice (2 slices)
4. Opt for porridge for lower calories to replace rice


Dinner choice (choose 1)
1. Rice
Vegetables (any kind)
Stir fried vegetables (green)
Plain water (1 glass)
Fish, chicken (not fried)

2. Soupy noodles
Additional fish balls, chicken minus fat and skin
Plain water (1 glass)

3. Grilled meat / chicken / fish (not burgers)\
Whipped potatoes, without gravy
Garden salad
Plain water (1 glass)

4. Burgers (McChicken, McEgg, Fillet O' Fish, Fish Burger - KFC)
Garden Salad
Plain water (1 glass)

5. Tosai, idli, capati (1 - 2 slices)
Dhal
Vegetable - not fried, without gravy
Plain water (1 glass)



Snacks:
1. Any fruits (preferably apples, oranges, pears, watermelons)
2. Any vegetables (celery, carrot, tomatoes, salad leafs)
3. Dips (low fat cheese dips, salsa, Italian sauce, hummus)
4. Plain water (the ultimate snack!!!) - drink plenty
5. Dates, prunes - highly recommended
6. Nuts (almond, walnut) - moderate (5 - 7)
7. Soya bean drinks, barley (without sugar)

roti canai and mcD porridge...

juz got this semesters timetable. most days are packed. classes are from 8am til 5pm. only break is lunch break which in from 1pm til 2pm. wonder how to fit in meals. any suggestion?

i dont see any problems?

3 meals a day, breakfast at 7-7:30, lunch 1-2pm lots of time, dinner 7-8pm.

if you're eating frequent small meals then you're screwed i guess.

Here's mine, just started this month

Breakfast (8:30AM)
- 5 tbls oats with honey and banana or apple slices
- 1/2 cup of neslo

Brunch (10:30 ~ 11:00AM) (Occasional, depemds on availability of peanut butter in cafeteria)
- a slice of bread/small bun with 1/4 inch thick of peanut butter, with a little bit of berry jam.

Lunch (1:00 ~ 1:30PM) (All-You-Can-Eat Buffet style as I work in a hotel)
- Whatever dishes are prepared by our cafe chef, he cook what we eat what
- A bit of rice or noodles, or totally no rice or noodles
- Lot's of vege, especially cucumbers, plenties of it. Salad also, but have to put a bit of salad dressing else cannot swallow.
- Lot's of meat, chicken usually, or fish fillets.
- Lot's of cut fruits like watermelon, honeydew

Dinner
- whatever cook by my wifey, but none oily food
- Occasionally eats out also, or tapau from pasar malam


Every Mon, Wed, Fri and one of the weekend day - Workout at FF gym
Just started my first session yesterday.
Here's what I plan to do
- Warming up on threadmill 12- 15 minutes
- Some light leg & arm machine exercise for warming up
- Ab crunch machine, 35 lbs 10 x 3
- Seated one arm dumbbell curl, 20 lbs 8 x 3 for each hand (boy... I'm the only one using the puny 20 lbs )
- Standing barbell upright row, 30 lbs 10 x 3
- Squats, 20 kg 8 x 3

wanted to try dead lift, but no one around to guide me, afraid I might injured my back if not done properly.

Didn't have much time to do a full sets of exercise, as no one to guide me and also have to rush home

Here's the workout I plan to add in the future
Barbell curl to replace the one arm dumbbell curl
Barbell deadlift
Barbell lunge
Bench press

Let me know if I missed out something

you might wanna stay away from peanut butter unless it's organic. hydrogenated oil = bad.

if you're going to eat carbs, make it early in the morning or in the afternoon too. it's better than skimping all carbs in the first half of the day and binge on it during dinner.

might want to add in some back exercises. upright rows work your traps. gotta pay attention to them lats too. if you don't know how to deadlift with proper form you might wanna skip it. having a herniated disc is permanent.

Peanut butter = bad ar??

I remember reading an article about peanut butter diet in one of the men's health magazine, then I google it up on the net... and actually found quite a lot of info regarding it.

Anyway... some says it's good bcos of it contain lots of monounsaturated fat and some says it's bad bcos of the fat also

Ok, for the back... since deadlift is not recommended as no one to guide me

for the lower back
How about Hyperextension, or the Stiff-legged barbell good morning? Which one is better?

for the upper back
Middle-back shrug or something else... I'm just worry that if I didn't do it in a proper form I might injured my back...

other muscle injuries I'm ok with it, but back injury is a big no no for me..

This post has been edited by greyshadow: Jul 11 2006, 11:21 AM

but those are peanut butter as in the ingredients are solely = peanut butter and oil. look at the label of your every day jar of peanut butter.

ahaha, do bent over rows or seated cable rows for back work. shrug is another trap workout.

im trying to gain weight. am really skinny and underweight

for me i am really honest about this ..i never go to gym or do exercise ..i just walk 30 minutes perday daily and that is enough to maintain good health

as long as you sweat...it's pretty good already.

take a step further though, play some games like squash, tennis, badminton, futsal, basketball, softball. Anything that makes you sweat a bit more and pump a bit harder.

helo,
i'm new here.
im now currently 72kg, 176cm tall...
Getting fat... and heavier from year to year.

my meal plan

Breakfast
3in1 nescafe plus 8 tbs of oat

Lunch
-economic rice ( Chinese)
- Chicken rice
- Malay food
- fish and chips (KLCC)

Diner
Nasi lemak
Chinese food
Pan mee

as i'm working and dun have fix hours to go home, i din exercise during weekdays, only sometime weekend play badminton with fren.

pls comment on this...

exercise on weekdays, take 10minutes a day to do some weights or simple pushups and squats.

it is sad that we r getting fat from year to year bcoz metabolism usually falls with age. In other words, older people on average burn fewer calories per pound of bodyweight than do younger people.
so, even we don't increase u diet, we still can getting fat gradually.

exercise can boost our metabolism and help maintain our weight, even we grow older...

This post has been edited by T+1: Jul 26 2006, 01:27 PM