currently i on this diet plan, hope to loss 15kg in 3-4months time. planning to take lipo6x to rapid up the results. i on 60 mins cardio and 15mins weight training for 4-5 times per weeek. My target is lost weight and body tone, not into big muscular size. Will be appreciate if anyone here can give more feedback/comment to me as i new in gym. tks

Breakfast:
a cup of oat

Lunch:
Chicken,Pork, vege, egg
Rice (Little as possible, most of time dont take rice )


Pre workout:
a cup of oat + milo (without sugar)

Dinner:
Chicken,Pork, vege, egg
Rice (Little as possible, most of time dont take rice )
sometimes might take small potion of meehoon.

No snacks/supper


Post workout:
-NA-

cant make it in the morning coz 8am need to start work in office already. only able go gym after work.

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Added on June 18, 2010, 9:26 amMy target is lost weight and body tone, not into big muscular size, if just 15mins cardio is not enough for my body burn fat, will be just a warm up for me and 60mins weight i think too much as i had said my target is to lost weight and body tone , not into big muscular size.

This post has been edited by yoshi86: Jun 18 2010, 09:26 AM

hello everyone,
i am 86kg and only 173cm, male, 26% BF (base on tanita machine) chubby and fat ><''
i really need some help from you guys to give me some good advise to slim down as my goal is slim fit.
can anyone suggest a good diet and workout? or correct me if i have anything did wrongly. Thank you very much.


these is my current workout plan:

mon cardio (45mins) + chest, abs
tues cardio (30mins) + shoulder, back, abs, and chest
wed cardio (45mins) + chest, abs
thur rest
fri cardio (30mins) + shoulder, back, abs, and ches
sat cardio (45mins) + chest, abs
sun rest


below is my daily food :

breakfast
eggs (2) , oat , whole meal bread (2 pieces)

lunch
meat, vege, eggs, fruits

pre workout
either 2 pieces of whole meal bread with a cup of oat / 2 pices of egg sandwiches / protein bar (240cals, 6g Fat and 2g protein)

post workout
one cup of whey protein / 500ml of sugar free soya bean

dinner (mostly late at 9 or 10pm and i sleep at around 12.30am)
meat, vege, eggs / soup + a bit of meehoon + vege + meat

before sleep (optional)
a up of milk / protein shake / 1 pieces of cheese

i drink at least 4L of water daily.

my cardio is jogging which is 4mins slow walk at 5.0km/h and 1 mins fast run at 13-14km/h, will be consider as 1 set. if i go for 45mins cardio, will do 9 sets and if 30mins cardio will be 6 sets.

This post has been edited by yoshi86: Dec 29 2010, 04:27 PM