Sigh ~ so many ppl didn't read my last post carefully... I said after work I go to gym ler my dear bros... Haha... Not sure I will love dieting, but for sure I am for for workout... Even on no gym day also, will spend 30mins-1hour working out with my dumbbells... Anyway, looking at Muay Thai training as well ...

1.To calculate calories, use a food diary, so far myfitnesspal.com serves me well.

Just wondering since u never stat that whether u wanna cut down body fat or reduce weight
so ur goal is actually this


or this?

Thx for helping out and the attachment bro... Preferable 1st pict, but either 1 also ok... As long as not like power lifter which has fat body la... Haha...

1) You do not have specific goal
2) You do not have a specific eating plan
3) You might not have a planned workout plan

If you do not have 1, how are you going to plan 2? If you do not have 2, how are you going to plan 3?

Eating plan is important in the sense that when you did something wrong/ not so effective, you know which to part to tweak. Either carbs too high or protein too low. Eating plan includes what to eat at what time.

Do some research and it will help alot. You cannot achieve specific results when you do not have specific way.

Hello, back again... Anyone have any proper diet plan to follow? Coz I'm not smart to do calories counting... Have tried avoiding fried foods and sweet drinks but just get slight result... Just drop 2kgs from date of post started... I'm still keeping my workout, so hope can get fast result as I plan to shred till 85kgs by July... Or any links to follow? I eat outside everyday coz no one cooking... And my eating time is 2am, 7am, and 12noon... Thx...

First totally cut anything with sugar and carps.

Second if you are losing weight when you are doing it wrong. If you gain muscle you should maintain your weight.

Breakfast eat normal

Lunch eat normal

For dinner should be latest by 7pm and light. Sleep early if you are on healthy diet 3 to 4 hours of sleep is sufficient if you wake up still sleepy then you are doing it all wrong

Drink alot of water and if when your body is repairing at you are eating at 2am those food will store converted to fat

This post has been edited by Velocity: Apr 13 2014, 04:38 PM

My eating time is coz working time is 2am till 11am...
At 1st was thinking to gain more muscles, but think my fat level was too high for muscle to be visible...
So now, try to cut down more weight 1st as I wanted better appearance by July... Guess it's too tight for building mass muscles?

You must get your body clock right. The body have the time it repairs, if you mess it all up when it suppose to repair you eat when it's suppose to burn you end up sleeping = fat

What can I do if that is my working time? Haiz...

Just go to the gym , start lifting. Don;t worry about cutting or whatnot. Eat this way - lots of protein and lots of HEALTHY fats- Eat lots of healty fats - stuff like avodacoes, coconut oil, olive oil, butter. THis aid in your male hormone production and helps in recovery. For carbs, since you're aldy overweight, you dont have to worry about it.

The important things is to get enough protein for muscle repairs and synthesis (abt 1g per pound of lean body mass), and the healty fat above. It's the carbs that make u fat.

Keep eating healthy and lifting. Overtime, you muscle mass with increase. As your muscle mass increases, your metabolism increases, turning you into a fat burning maschine even if you're doing nothing sitting at ur desk.

You just have to be patient and just go do it.

Healthy way avoid all those protein in take those things can cause you a bomb and if you careful lifting weights do it wrongly can hurt you more

i LOL'd

It's a proven strategy and it works. I lost 38kg in 1month.

That just a tip of the aisberg

This post has been edited by Velocity: Apr 14 2014, 09:31 AM

It's, ok... Thx to all with intention to help... Nothing is funny...

38kg in 4 weeks?

Bro, ya just lost a lot of gains yo

either it's wrongly stated, or it's very unhealthy, anything exceeding 1-1.5kg a week is not good for ur organs

I would want to share what I had been through previously. When I look back, it is a MISTAKE and I would like to warn whoever who wants to 'loose weight' not to do what I did.

I was FAT. 90kg, 166cm height, BF unknown. I was so fat that I need to wear 36" pants with a solid beer belly. Binge eating is my hobby regardless of time.

One day I decided to go on 'diet'. With no research and equiped with the weight lost 'knowledge' I had 'gathered' from years of listening to aunties from pasar and some TV ads, So, I started out one fine morning.

I run 6 days a week. 30 minutes every session exclude stretching, warm up, cool down.

This is what I eat everyday like clockwork:-

Breakfast - 130g of oat, 2 oranges, 1 apple, 2 eggs
Lunch - 100g of chicken breasts kosong and/ or 200g vege kosong
Dinner - 100g Vege kosong and/ or apple

Result? I 'lost' 19kg in 9 weeks. Physique looked much smaller and I was happy for a while. I am able to look at myself again when I sit on the toilet bowl. I was boasting to my friends about how my determination brought me to this level. This feels like the biggest looser Asia winner.

BUT...deep down I know I did it wrong by the end of week 9. I knew it all the while but I was too stubborn to do anything because I am seeing 'results'. I was not listening to my body. I ignored the signal of being energy-less, tired, not alert and sleepy all the time. At that time I did not know what is wrong. I thought I made a mistake because I did not carry enough weight to build muscles. So I joined gym.

Only by then I started to learn how to do calorie counting, macros, etc. To my horror, what I eat at that time of loosing weight is 1000kcal - 1200kcal. Defecit overload. And look at the protein I consume. So low. I can feel that my strength decreases from the first session of gym. Most probably muscle being eaten up because of the caloric deficit. Less muscle means lower metabolisme, which also means you will get fat if you eat normal again.

I revamped whatever 'eating plan' I am in. 3 month in gym and I am still changing my eating plan constantly if I see it not right. Definitely much much higher protein, carbs still eat, fat still eat. I am much happier with my body now. More alert, less tiredness. Looks better with the beginner's muscle gain, 4 packs showed a little.

What I am trying to say is don't go diet mautz. It gives you a quick fix but hampers you in the long run. I am glad that I 'loose weight' because this is the motivation for me to go build muscles. However, if you let me rewind time and do it again, I would not have done what I did.

Terrible.

I can lose 50kg per month. Strategy? I eat an apple per day. So you think this is better now? Lol

hmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm 38 KILOSSSSSSS!!! WTFFFFFFF!!!!!!