Hello guys!

I need help in my next phase part.

First of all, until now my height is 178cm and my weight is around 78kg plus minus. I have gone down from 110kg (the highest weight i have experience). It took me 2years to go down. Too make it short i have been dieting + 2-3 cheat days. Cheat days by means eating kfc, pizza and lots of craps. But i still diet (eat those crap not above my calorie deficit). I do all kind of sports Jogging, Swimming, Futsal and rarely went to gym due to money problem. Rm5 per gym is expensive for me.

Here is the picture of me till date.


Now im starting my gym back, Lifting weight here and there.

My workout plan is something like this.

Monday = bicep,tricep,arm abit of leg.
Tuesday = Back and leg
Wednesday = Chest and treps
Thursday = Shoulder and abs
Friday = Jogging/Swimming
Saturday = Rest
Sunday = Jogging

My Diet.

Break Fast-
3-4 Half boiled egg

Lunch
Mix rice. 1/4 rice. 2chicken (breast) . veggie. and what ever is served.

Tea
Dark Chocolate, Fruits,

Dinner.
similar like lunch

Supper.
Yoghurt or 3-4 half boiled egg if i went for gym.

My target is to have lean body something like zac efron.

So the question is now should i continue taking fat burner? Im currently taking grenade when ever i hit the gym. Grenade Black Ops looks good.

Should i take protein shake now? The current protein i receive now is from my diet. If i should take protein, What protein should i consume?

Is my workout plan okay?
Thanks guys for your help and sorry for the disturbing picture.

This post has been edited by iceman31: Feb 26 2015, 09:14 PM

all look ok for me. as long as you making progress, why not. remember track your progress by taking body selfie every week. Check you weight too. Dropping 1-2 pound per week will be ideal.

I would split the back and legs especially if you have deadlifts and squats in them. It does take a large toll on your lower back if you don't have perfect form and a strong lower back.

i took every month. week i think too much.

im not looking to drop weight, but maintain it and lose my fat. i love my huge size body look.

i see. thx for the tip. haven't started on deadlifts and squat yet. because my core is not strong yet. right now doing leg press, extension, calf and etc...


so my question now should i continue fat burner and consume protein now?

weak core? more reasons to start and do more compounds.

110 to 78 in 2 years is magnificent!
continue your stride and maybe add weights gradually, ull get that zac efron soon enuff!

i know. maybe because there aint no people to guide me in these exercises. but i will start doing it asap!

Thx man, but i know it is slow. I've seen people dropping 30kg in less than 6month. The 2 years i struggle with stress, quitting and many more. My mental is not that strong.

naw man moving forward takes times, doesnt matter if it takes you there slow or fast,
as long as it takes you where you want to go.

x 2. Time. Consistency. Watching calorie intake = win.

Not bad leh....but your food intake can reduce the fat a bit or not?

Sorry arr....your boobs look like my maid's, not that I have seen hers but I can imagine coz she's not that big....a bit like yours.

how to remove that what to call..extra skin i guess..
that looks like boobs and at the belly..
my friend same like you exactly , but then he left the extra skin..
its not fat . its only skin you can tarik the skin . know how to get rid of it ??

No such thing as sorry. I think you're very rude to make comments like this. I respect the threadstarter for having the courage to post his pics and ask for help. If you have nothing constructive to comment, don't post!

You don't call a spade, a spade? He's done well and I mentioned that too. Get off your high horse and enjoy life a bit.

Perhaps you can answer arukl94's questions on how to reduce skin tags and what not. Its a fact of life that these things are present, you have to admit. Then you'll be more constructive.

So tell me. WTF does -------------> "Sorry arr....your boobs look like my maid's, not that I have seen hers but I can imagine coz she's not that big....a bit like yours." <-------------

Don't give me crap. I'm screenshotting this. And lemme post this on a public bb forum and see if people think your comments are legit.

It says exactly that. He has man boobs resulting from losing weight or is no one else seeing that. Only you want to be a hero and say hey, man....lovely bod you have there. WTF?

Get a life!

That's not the point he's trying to make.

It's about being helpful and providing constructive criticism instead of pointing the obvious
on someones else's insecurities.

its like you saw one guy who had a lot of pimples and say "hey sorry ar, but you look like
my indon bricklayer who have lots of pimples"
of course its pointing out the obvious everyone can do that,
and it is rather easy when you are typing behind a computer screen and make that kind of comment.

but if you take even a second to think, logically, it's not one of the right thing to say.

like the old saying goes 'if you don't have anything nice to say, don't say it'

if you still haven't know these online manners, i'm just enlightening you on how it's suppose to be,
not being offensive or whatsoever

If you have nothing nice to say, don't say it. Unless you have the intention of saying it.

Eg. You post a pic of your gf or your mom, and I say, yeah man, I'm sorry i know she's your gf but she looks like crap, she should get plastic surgery ----->"just sayin"<-----, so that she'll look better y'know? or.... hey man her cellulite looks like Jabba the Hutt ----->just sayin<----, but yeah she can do better, and well done actually being able to get a gf, cos it's constructive criticism.

So whatever context you want to take it right? So why give a stupid example like someone's boobs looking like your maids? So hey? You actually seen your maid's tits? I'm sorry but if really, IF you did see your maid's tits, there is something seriously wrong with you.

So you tell me to get off my high horse. I'll tell YOU, to get your eyes off your maid's tits and enjoy life a bit. Unless you're enjoying life doing that la?

This post has been edited by darklight79: May 11 2014, 07:46 PM

If you know my maid, you'll know you won't want to look at her for the shortest of time.
So please don't assume to tell me anything.

You need to get a life and lighten up.

Please give your constructive criticism to the guy who asked after my first comment which was in jest since you're so butthurt about it. How do you know I don't have man boobs either and from one with the same boobs to another? Geez.....you're too bloody serious for your own good.

Guess it's down to manners and etiquette which you don't have. You're prolly one of those who lacks a slap each time you talk. But i'm not judging..just saying.

Sure, you and whose army?