Cont from v3 : https://forum.lowyat.net/topic/2305051/

hi, im trying to lose my weight now since i cant do any physical exercise due to my injured knee...

im trying to count calories intake, limiting my eating portion so i can get my ideal weight back...

im 23 y.o. , height 168cm (roughly), male with current weight of 76kg...trying to lose weight to 65kg in 1 month..my suggested calorie intake shud be 1500kcal according to a website..i dont know whether it is correct or not..

so, i need a suggestion on what shud i eat (food planning, eating habit) coz im just a typical working malay dude, so yeah, all dat healthy food are kinda hard to get (for a dude like me)

just now, i manage to downsize my eating portion..any suggestion on what easy-to-get food that is healthy?

the only thing i came close was, eating yogurt everyday on 5pm, manage to lose 2kg in 2 month

Dude, that's like 11kg in a month. If you run through V1, V2 and V3 of this thread you will know that it's not the weight that matters, it's the fat % in your body. Aim to reduce fat and not weight.

What do you mean healthy food are hard to get?

What is your injury? Can you cycle or use the elliptical machine?

By the look of it, you're not really obese. So 11kg in a month is not really ideal. If you really wanna track your intake properly, you have to prepare them yourself.

My favorite DIY meal is a shake consists of protein, carbs, fat and fiber. Just pour in whey protein, instant oat/muesli and nuts. You can also drink a teaspoon of olive oil. This is the most convenient way for me to get them nutrients in without cooking.

sorry, i mean im trying to reduce fat (particularly around chest, belly and thigh)...

healthy food, meaning, food with less fat/oily...i can find fruits and yogurts, but i am not a cooking-type of person to cook myself a heathy food (which i really wanted to)...

so, i need some suggestion on what typical 'malaysian food' that i can eat and at the same time, reducing oily food intake

injured my knee doing downhill last 2 week..

I guess cycling and elliptical machines are still okay then.

my knee cant stand straight without knee brace...waiting for my fisio on this 31st to see whats the actual damage

wow.. that's serious. Should stop everything then

from xray, doctors said no ligament tear or broken bones...i cant bend my knee fully without feeling pain nor stretch my legs..

im afraid that i cant cycle no more

Another note, spot reduction is a myth.

In terms of food, you just need to choose smartly. It's all about learning what are the types of food that would contain less fat. All these info you can dig up from myfitnesspal or any other fitness/ food app. Do some research and look around for figures and knowledge on how to read labels or estimate calories of your food. Not saying for you to count every single food you're eating but knowing the rough estimation helps you to know when to go all out and when to pull back.

Eggs (boiled or whatsoever), tandoori chicken (breast), chapati, tofu, steamed/ braised/ pan fried meat or fish etc. Last but not least vege vege and vege.

All these are available in Thread V1-3. You can find all the info you need by skimming through the posts.

Guys, let say i want to know tha calorie of malaysian food such as nadi lemak, mee goreng, etc where can i fu d the info?

google is ur best fren

Myfitnesspal. Can download for free at playstore n iTunes. Also u can track ur calories consumptions. It's also can sync with ur fitness tracker such as garmin vivofit, fitbit etc..

3 meals wholemeal bread peanutbutter+banana

OK?

For weight loss ? You'll need to provide more details instead . (I.e. tdee)

tdee?

Is that really your 3 meals? Ur really starving urself lol srs

will have fruits snacks between the meals lar of course... I just cut carbs

Your biggest mistake is to completely cut your whole carbs. Carbs are not your enemy and they're not making you fat. They're for your energy. Ur a girl is it?

oh yes...but sometimes I will eat rice for lunch... using fitnesspal app to monitor my calories also

You wanna lose weight?

So basically you say that you eat 3 meals wholemeal bread peanutbutter+banana and then you have fruits when someone said you'll starve and when someone said carbs is not the enemy, you said you eat rice for lunch. How's that being discipline to your diet?

Lol probably she's just saying just to have some carbs. I know what she did there

Maintenance calorie. Meaning the calories you consume in a day that does not change ur weight.


Fruits are composed of mosly carbs as well btw.

Hello everyone..weight loss is and interesting topic. People can lose weight by loosing their fat, muscle or body water content.

When you are exercising and you lose weight, most probably u are loosing more body water content through sweating. When you are exercising in an empty stomach, most probably u are loosing more muscle due to the fact that instance source of energy from your body is by breaking up the muscle and convert it into energy. So do not exercise in absolutely empty stomach. Your body need the energy to kick start your exercise so that your heart can pump enough oxygen through your body for fat burning to take place and normally it will take more than 30 minutes before the fat start to burn.

so the best way to keep slim is to monitor your calorie intake daily but actually there is a lot of tips and trick for that, please feel free to ask. cheers..

This post has been edited by sadodude: Jan 19 2015, 06:37 PM

uys im planning on hitting the gym but i dont have proper guidelines on the workout plans. Currently my weight is 85kg, 172cm and 24years old. Mind anyone sifu's here to share on workout plans and also diet?

Im planning on to get lean and nice physique with a balanced strength.

Check out the stickies

yes bro i am doing it now. but would prefer if get explanation in simple words according to my situation.

No wonder you nick is familiar, we are in the same Preve thread. Haha.

You could start to read the stickies but just for you, you could start reading about Starting Strength, a good program for beginner.

For diet, you need to set a goal, whether you want to lose weight or gain muscle and you can read the stickies according to your goal

haha yeah bro....i want to lose weight and gain lean and good physique with muscles. not the bulky and huge type. yeah going through. my goal is to reach 70kg but im nt sure on is it the right goal or not

i am my journey to reach 80kg ( which is a problem because i've been hovering around 85 > 83 > 85 for a couple of weeks.

only problem is during lunch i tend to eat alot because i become hungry if no rice - but then gain i know have to eat smaller portion frequently. will try to change that but letting you guys know i am also joining this bandwagon

my aim is 80kg because my gf will accept my proposal if i am 80kg nd below - seem like double chin at 85kg lel

Although this is not cc, you are on the path of danger in your relationship.

Then SS would be a good choice for you. Learn the technique and form and when you have done it for few months, then maybe you can switch to another program depending on your preference.

For diet tips, you can see my signature to calculate your tdee but then you need to know why you need to calculate in the first place.

hope the adrenaline from danger can burn off some fats

anyway just a target to motivate me ler - nothing serious hehehe

yes bro as i know i calculated using an android app. It suggested my calorie intake should be 1400. and i know i should eat lesser then that and do workouts and cardio to burn fats. My question is for now what sort of diet i should take and for gym types of workout accorrding to days. As of course i will be doing cardio in track

and also bro mind to tell in details what is " SS " ?

1400 is effing low even for a girl. Are you sure that you calculate it correctly? For diet, you can try the 40/40/20 ratio for carbs/protein/fat. That's the famous one.

SS = Starting Strength

This post has been edited by alien9: Jan 19 2015, 11:56 PM

yes bro i did. as the application asked for my weight...height and age also gender and objective to achieve i put 70kg.

40/40/20 = carbs/protein/fat...mind to elaborate more on this?

Hi blaze,
If u refers to Wikipedia, it mentions that carbohydrate and protein is a macronutrient of fat. Means it also belong to a fat group. All the access energy that u consume daily will be stored in your body as fat. Fat is good for your body though..(is it a myth..? u can refer to http://artery.sportsandgamestuff.com/fat_myth.html)
So u cannot blindly follow the 40/40/20 = carbs/protein/fat because it is to general, maybe our friend alien could share what his view on this.

Carbs
As u knows carbs has two category; simple and complex. U can take more complex one in the morning and a simple one before exercise for example.

Protein
Even though protein is good, not all sources are good for men. Try to avoid protein from soya bean due to its estrogen content. Even chicken breast is good source of protein, eating too much chicken will be not good as well since I think all commercial chicken have been induced by estrogen to speed up their growth. Estrogen will make u look more rounded while testosterone will make u more muscular.

Fat
Not all fat are bad. The good one for example is fish oil which contains omega 3 and EPA. There is also a fat which is good to break your fat storage and it is called conjugated linoleic acid.

That's wrong. There are 3 major macronutritient which are carbs / protein / fat. Just because having excess energy from eating carbs & protein turns them into fat, doesn't mean that it belongs to fat macronutritient.

If you can provide the link to that wikipedia page, it would be nice but do note that wikipedia sources are not that credible.

Carbs and proteins are different from fat, their chemical composition and monomers are completely different (although they have slight similarities)

It's fine to consume soya bean, yes it does have phytoestrogen,but that doesn't affect us much in any way. You would probably need a serving as much as a swimming pool if you were to see effects (which I believe it does not have any significant effects on us). As for the chicken , it's a myth. Check it out somewhere in lowyat,they made a discussion before .

will do more reading then before i start

I could be wrong..but here u go...
http://en.wikipedia.org/wiki/Fat

u are right as well brother..i do consume soy bean and chicken. the bottom line is don't overdo it. i did a few experiment to myself and i consider i am the test subject. different test subject has different reaction on certain diet. Just to share my experience on my two diet and exercise regime. The first one is i consume soy milk every day to increase my protein intake. I did that for a year than i try to change by not taking soy milk at all or anything that might induce estrogen, in addition to that i do take nuprep(u can google it) which claim can increase the testosterone level. I also increase the squat and lunges exercise which also said to increase ur testosterone level. By doing so, I found that i can get the result faster and better when i increase the testosterone.

not to say which is right or wrong, just to share what is works for me. in my age of 35, having a same great body with those in 20s is a blessing..just my two cents.

Myself right now religiously going to the gym 3 times a week doing various cardio exercise that involves total body training. My aim is to reduce at least 10kg of my weight. Its works for the first 3 weeks where I manage to reduce 3kg however it went stagnant till now. What happened to my body actually?
I don't really control the food intake, i just cut my usual portion to half everytime I eat and try to reduce amount of carbs. I don't like starving.

ive lost 13kg so far(since august last year) but now lost motivation to do any sort of exercise anymore, its near 2months already.

can someone help share your experience on how to keep motivated

This post has been edited by hazard_puppet: Jan 24 2015, 03:01 PM

80% of successful weight loss story comes from proper diet.

I have the same situation like yours before this.My weight was stagnant between 79kg - 80kg for couple of week.

But i still continue my usual cardio workout consist of 1 hour threatmill (running) + 20 mins eliptica (2 set) + 45 min various weight lifting. (4 time per weeks in the gym)

My weight as of yesterday is 76.3kg (Originally was 95.6kg). I keep reminding myself over and over again that i have to achieve my target weight of 72kg.

This post has been edited by wengjoe: Jan 26 2015, 03:08 PM

Just a reminder that you need to tweak your diet to fit your new body weight. The lighter you are, the less you need to eat.

Very much agree. A lot of discipline is needed on this.

saf_nadia

My started weight is 82kg, now cut down to 73kg. Waist went down from 40 inches to 34 inches now. Total of 4 months proper nutrition and training. Not losing muscle mass but instead I gained it.

How to keep myself motivated? Look at the mirror, feels good when you see body changed better every week. My goal is to reach 70kg with 32 inches of waist before I start to bulk again.

I started count calories intake on July last year and manage to lost 15KG until now, running for 3 km to 5 km every morning 6 days per week before go for work. During this time I manage to lost 10KG and my weight not going down after that.

On Dec 2014 I follow atkins diet phase 1 for 1 week and manage to lost 5 KG, I take extreme fat burner and predator fat burner since I start my diet program but it's really hard to lose my belly fat and body fat even though I still running 3 km to 5 km 6 days per week.

I started using Ripped Freak on Dec and it' really help me to cut my body fat. For Belly fat I try simple core exercises that I found on youtube since last week , get rid sugar on my diet (using stevia only), eat carb only for lunch and I started lose my belly fat hehe.

Height: 171CM
Before diet: 80KG
Right now: 65KG
Waist: Went down from 34 inches to 30 inches
Cardio and core exercises: Running for 3KM to 5KM 6 days per week, plank, side plank, bicycle crunch, reverse crunch, jumping squats and mountain climbers
Current Fat Burner: Ripped freak

This post has been edited by anbusan: Feb 9 2015, 11:53 AM

Pics for proof

Sorry I never take picture before diet until now, it just for fun I guest haha...

Damn your waist must be very small. My waist size at 82kg is 40 inches. Now it is only 34 inches at 73kg.

after reading the posts on weight lost. i really want to lose out alot of my obese eeight. im 24, 187cm weighing roughly 110 -120kg. from this v3 thread i can see that diet is most important. but i love food... do u guys have cheat days? or is ut discipline 24/7 all year round?

We , some of us , are IIFYM-ers. Meaning we eat anything we like , as long as it hits our macros and targeted calories (for weight loss / gain) and still manage to hit our goals.

im fairly new to this so i might need to read up on what does macros and more technical terms. i use to be a a university basketball with mostly fast paced agility drills and weight and core training. Do i follow on those routines or do i need to set new routines seeing im no longer a basket ball player?

Honestly , the routine and all is up to you . What matter most is the diet plan, use this link to find out your required calories. It gives an approximate value
http://iifym.com/iifym-calculator/

Hi guys, I understand that losing weight is all about eating less calorie. Output > Input

But sometimes when I eat less, my stomach will get filled up with gas and can cause flatulence. Is this healthy? Or should I eat more? But I still want to lose weight.

Do you know how much calorie you consume and how much your body burn?

Yes,I use the BMR calculator to calculate my calorie burn, and I keep track of my food intake. Using the calorie provided by the food label.

because you didnt improve your

1) calorie deficit through diet
2) calorie expenditure through exercise.

when you lose more weight, you need to do more compare to your previous plan. both diet and exercise.

dont rely solely on cutting down on food to create calorie deficit...mix exercise...

say you need to cut down on 200 calories a day, make it 100 deficit from food, 100 deficit from exercise...

Hello. I need a good & short weight loss plan...
Can anybody help?

Eat at a deficit

yeay, i manage to lose 5kg!!

last i checked was sept 2014, im at 75kg

last thursday i went to hosp for my physio session, checked my weight, im at 69.4kg

maybe its because i keep my calorie intake below 1500kcal everyday

What exercise can really help to get some muscles on abs/tummy?
I know having a good diet is one but what about physical exercise?

Thanks & something more......

You are right. Since the last time I wrote here I did some improvement in my food intake. It is nothing much, just that I cut carbs to half. I also do follow my instructor suggestion to stop eating before I feel full. Last Friday I weighted myself and I'd lost another 2 kg.

Dont stick to just one exercise, mix and match all the core exercise you can find from the internet.

Some examples are bicycle crunch, planking, weighted decline sit up,

Oh yes, planking is one of the best to strengthen the core. I agree with ah_suknat on this. And yes, bicycle crunch, normal crunches, push ups (it's not just an arm workout) etc. By the way, it's also important that you do your lifting.

thx guys, I'll go find out those activities on the net.

do you still go bkt tinggi for workouts or in kl?

how is your peanut butter sandwich coming along?

Does it matter if after I eat then I lie down? They say that will make my stomach bloated whether you are eating healthy or not.

so long alr

ada results tak?

Prune juice more effect though...I alr lost 10kg+ from 2014 July to November.
unker u also mau gam fei ah?

This post has been edited by Cherryx: Feb 17 2015, 08:15 AM

Oh hahahaha rarely in KBT. Some Sundays I'm there :3

Nowadays more commonly in MML or Axis if I can steal some time - on a weekday after work, of course

This post has been edited by sweet_pez: Feb 17 2015, 04:06 PM

wah u all over.. what kind of regime are u doing now? just maintaining for example?

I go for GX most of the time. Be it abs, stretching, strength or core workout, the classes have it all. And besides I'm not too disciplined when it comes to own workout. But occasionally when I feel like it, i will do my own training

Maintaining meaning...?

I have a certain goal to achieve this year and me has to train up to be fitter, more agile and stronger. That includes mastering basic techniques such as push up, tricep push up (which I'm very bad at). Sigh I acknowledge I need help, I shall...... reach out to some of my seniors soon. Soon. After I've done planning for my workout

What about your progress?

I am just starting my fitness training for the year today in another 20 minutes time.



I need all the motivation.

It's not a race, it's a marathon. It takes longer to reach the end but it will be wortwhile

Hey Guys,

I have got a problem here which I am not sure the how much time do I have to spend on HIIT and Weight Training to lose more fat.

My current body analysis :
Weight - 78kg
PBF - 20.8%
Muscle Mass - 33%
Visceral Fat - 5/9

10 mins warm up (Cycling) - 60 mins weight - 10-12 mins HIIT - Stretching

My HIIT (20 sec work:10 sec rest)(2-3 rounds):
Burpees
Squats
Plank
Jumping Jack
Wall sit
Pushups
Lunges
High knees
Mountain climbers

My Weight Training (Roughly) :
25% of MAX x 25 reps
50% of MAX x 12-16 reps
50% of MAX x 12-16 reps
75% of MAX X 8 reps

I am losing fat about 0.5% a month.

I take carbs for breakfasts and lunch(whatever I can buy).
Only meat and veges and fruit for dinner(no carbs).

Should I spend more time on HIIT OR more heavy weight training in order to lose fat quicker ?

Focus more on your diet. If you did what you said buy failed to lose weight, high chances that you are eating a lot of food.

DIET DIET and DIET

Hey mate, meaning to say that my workout plan is fine ?

All right then. I shall be more choosy with my lunch.

Noted that mate.!

It will be best if you have a proper training routine.

Hi,

Has anyone tried SkinnyMint?



This post has been edited by Izanis: Mar 24 2015, 10:05 AM

hi im getting married in 5 months time. any fast track tips to shave off my belly to a more appropriate size? guides etc. currently like a 7 months old pregnant lady

I NEED ANSWER FOR THIS!

Generally I work office hours 9-5 then reach home 6:30-7pm

I want to know what's the proper eating time for maximum boost during workout. Currently, this is my time.

Breakfast: 9:30am
Lunch: 12pm or 1pm
Dinner: 7:30pm

And I workout from 9pm - 10:30pm

Reko any other options?