Just share it here for everyone. Thank you.

Just so you know, herbalife or usana shakes, or similar, don't work in this forum.

Weight loss is my aim also. This year I start Jan 4th go gym.
My daily routine consistently until now at least 5 days a week sometimes 6 days. eating habit eat lesser.

Now I can consistently running on thread mill for 15 mins elevated 3.0 and 9.5 speed.
then 45 minutes of metal training. after that another 15 mins rope skipping.

my weight initially was 84.3kg body fat percentage is 22.6%

now after almost 4 months. 79.6kg 19% body fat percentage.
Sometimes the weight is 80.3 depending on which time I weight.

I am aiming further down my body fat percentage.

I am 171cm male. base on my BMI I am overweight. I am thinking of lowering down the fats % and then bring up my muscle. not to be big body builder but if can cut down and can see abs then I am happy.

For whole life as a man I never have 6 packs abs striving to get that packs.

my eating habit last time is three meals of everything. carbs, like rice or noodles, chicken, eggs, tofu and vege.

now breakfast only sandwich and milk,
lunch is only vege chicken eggs plus fruit juice,
night ate some fried noodles and fried rice. and sometimes order some soup or vege.

I want to try next month for oat diet.

Morning Oat add with some nuts and apricots, apples or pear.
Lunch will eat like normal.
Night eat Oat again. with some raisins and avocado plus apples.

hopefully can lower down my body fat percentage to 15% my another three to four months goal.

I going for a wedding photograph this year hope I will look sharp and athletics.

I took herbalife for almost 2 years now. Managed to shed off 6 kgs but never go down anymore.

If you'd like to continue on it, I can refer you to good and responsible Herbalife coaches that I personally know, just PM me.

If you don't want to continue on it, refer to precisionnutrition blog on how to redefine your eating habits.

This post has been edited by ripplezone: Mar 18 2016, 06:08 PM

Hi, I realise that what you posted is what I want. I want to gain weight, especially develop my chest and abs but want to lose some tummy fat. Is it possible? I don't have any gym membership. How to exercise without having to join one? I try to do sit ups but it brings pain to my stomach. Appreciate your advice.

This post has been edited by darrenboy: Mar 19 2016, 10:27 AM

Your Herbalife is just overrated, overpriced low quality shakes. Period.

In terms of product? There are much better quality and value for money products out there.

But it's not solely about product, it's the coaching support that comes with it.

Note: I don't sell anything.

I not here to talk bad about the Herbalife product.No doubt Herbalife marketing seems powerful. Even car with promo on herbalife saw them passing by. However, i do personally try before the product. Aim for weight loss but not a good result yield from Herbalife. End up no weight loss after trying few months and herbalife is costly. Still back to the most natural way by identify rootcause if overweight, consulting nutritionist is the most correct way for weight loss. Of course, plus discipline to lost weight.

Fair enough. I apologize if I thought you were selling that nonsense. BUT,

A coach who endorses Herbalife support, I find his/her services dubious.

So, tell me, if the coach is reputable, why endorse that brand when :-

The key words you are looking for my friend, are :-

Adherence
Consistency

Enjoying your diet, don't excessively suffer and don't completely avoid foods you love.

Because they're trying to make a living. Same people like us who have babies and bills to pay for.

Similarly to a bank loan, some loan officers know their bank's loan product sucks compared to other banks, they admit it, but try to make it up to you with excellent service and consultancy. If the savings from other banks aren't an issue for me and this one ain't too shabby, I'd personally want to go for these guys.

In short, it's the brand that they are aligned with and get a payout from, due to the commission structure etc. I've asked them before, hey now that you've reached a critical mass in customers, why not use your own better, lower cost, self-branded protein? Sounds easy for spectators on the side, but in terms of business and finances, earnings stream, commissions structure, referral system (departing from the original structure), it would be a nightmare.

That aside, I have seen them (personal ones I know, say team of 5-10 coaches), successfully helping many lose weight (say approx 100-200 successful cases). Their customers are not too worried about the cost, these are the guys that loath stepping into the gym. They provide friendly support and organise fun bodyweight exercises, nature outings, bring in professional coaches, etc. at the same time using Herbalife products as a meal replacement (which by your BB standards is of course sucky), and guidance on how to change your eating habits and food choices.

Don't get me wrong, I'd be the first to criticise any Herbalife promoter who sells air and wonders, that's cheating and unethical. I'm neutral and even supportive of the particular team I personally know of.

This post has been edited by ripplezone: Mar 20 2016, 11:18 AM

Hmm...many do associates weight loss = sacrifice food taste or suffer from hungry. In fact is wrong concept. My diet so far very successful. No letting myself hungry nor sacrifice the food taste. No specific product required. Just need to be hardworking to make own healthy and yet tasty food. I got my own way doing this.

I'm not a bodybuilder. I'm a hybrid powerlifting/performance/aesthetic athlete. And just because one is making progress does NOT equate to optimal progress. And I've known MANY cases of Herbalife customers (including some of my clients) paying excessive amounts despite being cash strapped because they want to believe in the ludicrous claims some of them give.

I'm not anti supplementation but I am pro minimalist. Don't get me wrong. I can see your POV, but I ask you this.

So, does "guidance on how to change your eating habits and food choices" involve weaning off Herbalife replacement shakes?

Hi guys. I need some opinions or advice regarding my diet/routine. Wanted to lose some weight.

Mon/Wed/Fri = Veggies, Fruits and Meat (avoid rice totally)
Tue/Thu/Sat = Portioned rice (about 1 & 1/2 scoop of rice, twice per day, lunch and dinner)
Sunday = Cheat day (but with considerate amount of intake)

Every breakfast is oatmeal with fruits.
Only drink plain water with occasion tea or coffee (no sugary drinks such as Milo, milk tea or soda).
Snacks on fruits, nuts and raisins.
Workout only consists of push up and cycling at least 5km per day.

Sorry if I couldn't read all the past post. Currently weights about 83kg. Wanted to lose until 70kg in around 10 weeks. Is it possible with the diet that I'm planning?

Is your diet and exercise program designed by yourself?

You can try for recalibrate every 2 weeks the quantity of diet and workout.

Yes actually. I didn't really look into any fitness program or diet plan. I just designed it myself cause I thought it might suit me better. I don't know if I could follow any diet plans on the internet due to my scarce knowledge of cooking/foods. I don't really know how to cook and don't know where to buy/eat lean meat or stuff thats usually recommended on the internet.

I created that plan in hopes that I can control my food intake, and basically lessen my calorie intake per day. Would prefer to go to gym to workout, but I don't have any partner (for spotting, I guess) and back in the days, it was my friend whom usually create the workout plan. I'd just follow it.

As for recalibrate every 2 weeks, is there any guideline that I can follow? Or any hints during the 2 weeks, that I need to change my plans?

Realistically in a business, I'd understand if they stop short of killing their own business. It would be up to their clients to do so. At least they don't hound, don't promise the moon, and truly invest their time into helping their clients achieve a healthier lifestyle and body weight, not just making a quick buck.

I can imagine their satisfied clients having a herbalife meal replacement once or twice a day, eat less junk, more veg and fruits, while still enjoying iifym by eating Malaysian food like curry laksa and hokkien mee from time to time. Combined with the gourmet fruit/nuts/veg shakes (of course with herbalife protein as a base, though I've tasted them, they're worthy of my money) that they have at the coaching site or learnt to do at home after guidance from the coaches. Combine that with free weekly bodyweight group exercise sessions that are tailor-made to be fun, as well as nature outings.

Gotta give them credit for it. If they didn't make things taste good, didn't make the activities exciting, didn't give people decent results - so many factors too look into - the business would have failed by now with dwindling turn up rate.

Of course if you wanna be OCD and measure the value for money and what you can do yourself for free at home, it's far from optimal. But hey, they're transforming fatsos with high cholesterol into lean machines, sometimes with six packs. I'd praise them for it.

what is that?
u mean tue/thu/sat u have rice and only rice? thats very wrong.

go download myfitnesspal and use it as a guide.

13kg in 2.5 months, imo u wont be feeling very healthy after that...go slower...ur not in a race are u.

Holy sheet. No man, of course not. How the heck am I gonna swallow it if I just eat plain rice. What I meant from portioned rice is that I eat normally, rice with the standard lauk-pauk, just that I portioned the rice as so not to eat too much.

Speaking of in a race, well, I'm kinda in one. Hahaha. I kinda made a bet with my friend that I'll lose weight till 70kg in 10 weeks. If not, he can have my old3DS for free. I don't really care about the 3DS console, he can have it for all that I care. I just made that bet as a motivation boost for me to workout and to lose weight by NOT let him have it for free. Hahahahaha.