noted and thx

yea LCHF is one of the way too. my friend follow this method. the result is so impressive

Want to ask whether you all on Low Carb High Fat diet are doing any serious workout.

I tried LCHF once and crashed my workout performance.

Anything I did not do correctly?

u need to load carb a lil bit more for workout day otherwise u hv no fuel

Everyday is my workout day. How?

then just take some carbs as your pre-workout. the amount of carbs depend on how intense of your workout.
anyway, u also need some carbs after your workout.

If u plan to build muscle to get fit body shape maybe u need to re-consider LCHF diet if you're workout everyday.

My friend follow LCHF diet without workout but still can do it successfully. Is just that she don't have fit body shape.

As long as you r not taking any processed sugars, any complex carb is good for u. Carb won't make u fat but fine sugars will. Carbs and good fats are essentials if u are into strenuous physical exercises.

Hi im in LCHF diet and training heavy (amateur strongman)
So far my weight had drop 10kg after 3 month in LCHF diet.

Performance wise, my deadlift and squat has drop about 10%, my bench remain.

I stay on around 50g carbs(1/2 cups of dry oats x 2 per day). 0.75g protein per lb of BW from chicke n eggs, and my fats is from 5-6 yolks a day.

Workout wise, I do PLP off PLP(push, leg, pull), and I do powerbuilding style where i start with heavy 3x3 workset at 85% RM., then proceed with 4x12 BB style.

Always start with heavy compound first. I had carb refeed once in a week(150g carb).

In low carb you will definitely lose strength, but I BELIEVE your strength will regain after you start loading carbs again, atleast I hope so.

any diet plan for me? now weighing 82.5, my blood type is o.

Do give your cholesterol levels, especially HDL, a check from time to time.

It is NOT gospel truth that eating lots of yolks and meat would not increase bad cholesterol levels, especially when there's lack of vegetables consumption, so just check, also uric acid levels.

This post has been edited by ripplezone: Feb 28 2016, 03:52 PM

I am about my ideal weight and just need to tighten those loose fatty skin.


I need to take some sugar to boost my energy and prepare for my next workouts or else I feel wasted.


My estimation tells me your diet is less than 1500 calories. I am not planning to lose much weight but to lose the remnant fat.

Wow...only 21 years old...shouldn't be a problem for you if you determined to loose weight...great metabolism when young...I am much older than you but successful to reduce my weight for 18 kg for 1 year 2 months (i.e from 58 kg to 40 kg) and I am not tall. 105 kg seems obese...BMI 34.3. Try to reduce to BMI 24 or 73.5 kg is ideal for you.
To loose weight, Do remember the success key is "Discipline". Where a lot of people fail to do so.
1. No breakfast is a big NO NO in healthy diet. Breakfast shall eat more as it is source of energy for a start of day. Try to munch pieces of bread and a cup of Milo O or better is milk powder or some less/no sugar drink(assume your hostel no fridge). Wake up at 7am. Prepare and eat your breakfast. Carbo is important to be consumed in morning. Besides bread, you may try some oat, coco crunch (less sugar), home made pastry etc if any shop sell it and try make low or less sugar drink. Eating late breakfast will cause your body to gain weight even more.
2. Lunch can eat at normal volume as you need energy for the day. Try to look for some mix rice food which is less oily. For example, in stead of choosing fried tofu, try to eat steam tofu with less sauce (sauce is oily). Try to have some day eat less oily food. Eat less rice. Too much rice will increase your sugar level much more. Substitute the volume with vege or lean meat (steam fish or chicken). NO sugary and icy drink. Sometime can just eat mihin soup. Got class then bring some fruits or oat biscuits to eat instead of let yourself hungry. Need to remember: Let ownself hungry is not the correct way for successful weight lost. You end up eat more and gain weight.
3. Dinner you can have something light. Example is food high in protein like solely steam fish, steam chicken, fruit salad (NO Mayonaise as will ruin your diet, try substitute with yogurt or apple vinegar). Not recommend to have high carbo food for dinner. Eat before 8pm and make sure your stomach is empty 3 hour before you sleep.
4.Weight lost is a BIG NO NO for processed food like McD, Maggi Goreng, Burger. I admit when I was young like your age I love to eat those "rubbish" food. I now very regret of it. Can occasionally eat to avoid you too suppressed on your DESIRE to eat those food.
5. It is recommend to have fruits before meal is better. Especially low Glucose Index food (Food that have lower glucose rise in blood once consumed). For low calories food (natural one - no processed), you can eat more. Believe me, even though u eat 3 apples (210kcal) is better than you eat canned sugar apple (200Kcal). Eat more volume on natural fruits, vege (like sengkuang etc) than keropok. Natural food I believe can be found in canteen too, right? Yeap is more expensive, but healthier.
6. Oil and Sugar shall cut down. Not recommend to drink iced lemon tea. Try change to pure warm honey lemon. Lemon is good for detox and slimming. Lemon in hot water is alkaline and good for reduce weight and suppress your appetite. No coca-cola and other soft drink. Try limit 1 month 1 time. Even in mamak store, you can still drink. You can order Teh O, Barli Kosong, Air Lemon kosong etc. BIG NO NO to mamak teh tarik and kopi tarik cause too much sugar!
7. Want to eat junk food can. Eat those more healthy one. However, price will be higher. Such as less sugar prunes, cashew nuts,macademia nuts etc. Or any other foods which you identify its process is more natural and original. Please remeber that our body tends to keep all those "unknown" food chemicals from processed food; thus cause fatty body.
8. You are still young! Try do aerobics. 30 min per day. Even to walk 30 min also will do. The exercise you must feel hot and sweat only effective. No oily food after exercise.

This post has been edited by michellelimmy: Mar 3 2016, 08:58 PM

So complicated. Let me simplify that for you.

Fruits (include orange) from the fridge for breakfast, because that's quick and saves time. Everyone's in a rush in the morning. Also, why even waste money on some sweet useless drink? Go for a cup of reduced sweetness coffee (or better still zero sugar) or green tea to get the energy boost.

Boiled/roasted potatoes/pasta for lunch + broccoli + spinach + steamed/grilled fish. Have some green tea.

Fruit and veg for the evening if you're feeling peckish. Add on a small handful of nuts for the healthy fats.

For dinner, eat the same as lunch.

Follow that daily, you will lose weight.

Of course, it's oversimplification. Do mix things up to include a variety of different foods so you wouldn't feel bored, as consistency and liking it are key factors to success.

One thing I haven't mentioned here is exercise. Because that's as important as drinking water everyday. Not doing it = buying an express pass to the hospital in future.

Well good summary. Just miss out one point which is dinner shall eat less as compare to lunch volume. Carbo reduce and vege fruit increase.Cut down on supper definitely helps reduce a lot of weight.

Just to share. My practice get me to reduce my cholesterol from 7.3 to 5.6 in 5 months time.

Simple rules:
NO processed food
NO oily and sugary food
NO supper
Dinner eat less or if hungry eat high fibre vege fruits
If no choice on food; choose best among the worst XD

You really don't need to make it so complicated. Timing doesn't play much of a role.

What matters more is how you find what is the right volume and satisfaction for yourself, in order to be consistent.

If carbs (like potatoes and spaghetti) work well to keep you full at night and conquer those late night snacking urges, that's great.

Just following the principles of eating whole, nutritious foods, with plenty of vegetables and fruits, is half the battle won.

As with all diets, you have to find something that's sustainable for you yourself in the long run. No point losing a lot of weight within a short time by starving yourself or doing tons of cardio and then giving up after a few months, consequently, gaining all the weight back.

Anyone knows what exercise can help to tone up the legs? Been squatting lately and I notice that my legs are getting bigger and bigger

Are you a runner?

Squatting does nothing to increase my legs size but making them slimmer.

It was running that made my legs bulkier.



This post has been edited by New Klang: Mar 9 2016, 09:49 AM

Girls with big, strong leg is the new sexy.

I find them big butt n strong legs sexier than skinny leg with thigh gap.

This post has been edited by ah_suknat: Mar 9 2016, 01:03 AM

Nope I don't run cause afraid it will make my legs even bigger. Squatting helps to eliminates the cellulite around my butt but my thigh is getting bigger too.

Seriously? When I wear short dresses or pants, ewww I find it so ugly.