Continue to do whatever that has worked. Increase the intensity and volume. What is your swim speed and distance? What is your run speed and distance? Improve on these workout.

Did you even eat enough protein in the first place???

1g per pound of lean body mass (lbs)

ahh I never actually measure it
I just did 45-60 min run and be done with it. I guess its 4-7km. More like speedwalk actually because I'm afraid I'll ruin my legs because I have some ankles problem.
But I got your point, I need to start measuring and improving my speed and distance.

By the way, I don't think these 2 alone will help me exercise necessary muscle to get that physique isn't it?

I have issues with higher protein diet.

Swim harder.

How much protein in grams do you eat daily?

Do you even know that not enough protein can result in muscle loss in a Caloric deficit diet?? Especially a diet with extremely low Caloric intake, muscle loss would be a lot if there's little protein intake..

Hi guys,
Jan to April I manage to lose 8kg by doing these steps
1) Totally eliminate sugary drinks.
2) Eat less. I literally ate the same thing but lesser than before.
3) Start walking/jogging/swimming. At least 45min daily.

I didn't lose any more weight since last month, and BMI calculation stated that I'm still slightly overweight. To be honest I'm satisfied with my current number and planning to gain muscle instead.
By that I meant getting fit. Below is physique I'm aiming for.



Can anyone suggest good workout routine that includes only barbell and dumbell? Reason is I have easy access to those and don't have to go to proper gym.

Without resistance training, yr body will never be as u dream of.

If by resistance training you mean weight lift, it is not necessary.

A friend of mine who is a swimmer in his schooling years never lifted weights has lats so wide that we call them wings, shoulder so round we call it rock, legs so defined we call it tree root. Puffy chest with 8 packs abs. Traps are a little flat though.

He trained for 5 days a week for the 12 years since 7 y/o before he retires. He got fat now though.

How much protein in grams do you eat daily?

Do you even know that not enough protein can result in muscle loss in a Caloric deficit diet?? Especially a diet with extremely low Caloric intake, muscle loss would be a lot if there's little protein intake..

ahh I never actually measure it
I just did 45-60 min run and be done with it. I guess its 4-7km. More like speedwalk actually because I'm afraid I'll ruin my legs because I have some ankles problem.
But I got your point, I need to start measuring and improving my speed and distance.

By the way, I don't think these 2 alone will help me exercise necessary muscle to get that physique isn't it?

im currently trying to lose weight. im 171cm and 90kg, obviously obese. im aiming for 70kg now. i manage to go down to 75kg few years back by going to gym and eating less then i gain all back after coming back to malaysia ><

anyway, i wanna ask, will whey protein make my cut harder? i did drink them last time and manage to lose weight but im not sure do they really make any different or not. im doing the fierce 5 beginner workout now with 40min or cardio, trying my best to cut down on calorie intake and completely cut sugary drinks.

Anyone did water fasting before? mind to share the experience?

Anyone did water fasting before? mind to share the experience?

how does it work?

I lost 20kg in 6 months with a very strict diet and everyday running/swimming (2016).

Before: 1.8m, 88kg
Current: 1.8m, 67kg

Now, I've gone easy on my exercises and diet, but still eat less than usual people.
However, my body has gotten rounder: muscles going down, fats building up, although my weight still the same.
Reason is I've started working full time and don't have time to exercise.

Any exercise tips that can be done within 30minutes and at home?

Anyone did water fasting before? mind to share the experience?