Hi guys...

I weight 105kg, and 173cm tall. Yes, i'm very fat. I even can pinch 1inch of fat from almost every part of my body, and my waist is 44inch. I planned to shed 25kg in the next 5months. I've started on a simple diet and exercise program since the turn of the year, as per below.

1. Breakfast

2 pieces of sandwich, with lettuce, pickles, cucumber, add some flavour of thousand island, and little bit of mayonis. (a bit like Subway Sandwich).(i'm not a green eater, thousand island has been very helpful). I alternate with baked beans and omlette, with very little oil and no butter at all.

2. Lunch

I eat green vegetable, plus some meat, and chicken breast as a reward for myself. I avoid oily food as much as possible and took just a half "senduk" of rice.

3. Evening break

I usually eat Tiger biscuits

4. Dinner

Yong tau foo, the vegetable sandwich with Gardenia Whole Grain, and sometimes chicken or meat soup. I did not take supper.


For exercise, i spend 30minutes a day doing cardio, jogging and skipping. This month i plan to go to the gym, to have a look and feel.

My questions:

1. what part of this diet and exercise that i should improve, in order to reach my goal?
2. if weight training is necessary, what kind of exercie that i need to do for a very sedentary person like me?
3. what if, i let myself go through my nutrition diet program first, loose some weight, and then i go to gym? will there any different, compare to if i straight away head to the gym?
4. how does martial art, like kickboxing, taekwondo, contribute to weight loss program, compare to gym work?

Thanks for your advice, really appreciate it. Have been doing this solidly for the past January, only shed about 2kg.

dude... same as me... we can do a tag team... hahah...

how long have you been doing it? any changes??

yeeck,

well, do i need to get rid of that??
it only a small portion of it though. without it, i can't stand the taste of lettuce...

and i offset the dressing effect with no rice in the afternoon... is it okey?

my waist now is 43.. used to be 44 last month.
but i see no changes in my weight, still toying around 103.

i have some concern here...
i've already started weight lifting with dumbbell yesterday, focussing on my chest, biceps and triceps.

after one day, i did felt post workout soreness around my muscle. (sign of good workout). but when i hit the scale, my weight balloon up to 106, and this morning, it goes 107...

4kg increase in one day... that never happens before, even if i eat the whole pizza...

i pray its just the mucle building up.. anybody have idea on this?? or have u been through this before??