Hey.
I’m planning to start the journey on October 11th. Needed some guidance/review to fill in the parts that I might have missed? (PS: Cut or bulk first?)

VITAL STATISTIC
Gender: F
Age: 19
Weight: 55.5kg
Height: 156.5cm
Others: I have asthma?
---
Aim: Like every female's dream, abs.
—————

#1 - CUT PHASE

(i) [b]Supplements:
-Hydrolyzed whey protein
-Multivitamin & minerals
-CLA
-L.Carnitine

(ii) Diet plan:
*Haven't have a final plan on this yet because I haven't check my schedule so I couldn't seem to determine my actual activity factor for my TDEE? Does that make sense?
Anyway, it will be roughly like this.

>1st meal (around 7AM - 8:30AM): 3 egg whites + 1 yolk,  1/2C oatmeal, 1/2C veges and/or fruits.
>2nd meal /or/ Pre-Workout (around 9:30AM - 11AM): Homemade oatmeal protein bars.
>3rd meal (around 12:30PM - 2PM): Grilled/baked/steamed chicken, 1/2C brown rice, 1C veges.
>4th meal /or/ Pre-Workout(around 3PM - 4:30PM): 1/3C oatmeal, 1 serving of banana, 2 tbsp dried fruits+nuts.
>5th meal (around 7PM - 8:30PM): Grilled/baked/steamed chicken, 1C veges.

>>Post workout (Taken 15-45mins after workout, either before having 3rd and 5th meal): Whey protein.
>>>Drinks that I consume: HL chocolate milk, BOH's green tea, fresh fruit juice, plain water. That's it.

(iii) Workout plan:
**Planning to be active for 3-5 days, rest day on Tuesday/Wednesday/Saturday/Sunday.

-1st & 2nd week: LISS 40 minutes.
-3rd week: Medium intensity cardio for 30 minutes.
-4th week onwards: HIIT 15 minutes.

—————

#2 - BULK PHASE

(i) Supplements:
-Hydrolyzed whey protein
-Multivitamin & minerals
-Fish oil
-BCAA
-Creatine
-Casein

(ii) Diet plan:

Rough diet plan:
@ High carb days
>1st meal (around 7AM - 8:30AM): 5 egg whites,  3/4C brown rice, 1/2C veges and/or fruits.
>2nd meal /or/ Pre-Workout (around 9:30AM - 11AM): 1/2C oatmeal, 1 serving of banana, 2 tbsp dried fruits + nuts.
>3rd meal (around 12:30PM - 2PM): Grilled/baked/steamed chicken, 3/4C brown rice, 1C veges.
>4th meal /or/ Pre-Workout (around 3PM - 4:30PM): 1/2C oatmeal, 1 serving of banana, 2 tbsp dried fruits + nuts.
>5th meal (around 7PM - 8:30PM): Grilled/baked/steamed chicken, 1C veges.

>>Post workout (Taken 15-45mins after workout, either before having 3rd and 5th meal): Whey protein.
>>Before sleep (around (10PM - 11PM): Casein protein.
>>>Drinks that I consume: HL chocolate milk, BOH's green tea, fresh fruit juice, plain water. That's it.

@ Low carb days
*Probably completely cut carbs off my diet and replace with higher combo of protein and fats.

(iii) Workout plan:
**Planning to be active for 4-6 days, rest day on Monday/Wednesday/Saturday. No idea on this yet. Help.

Thanks for the advices! But I'm quite confuse here.. I thought "bulking" means putting on muscles? Thus, muscles = toned?
Looks like I've been wrong all this time. lol

My coach said the most common misconception is that people on diet don't count calories.
Calories in< calories out= weight loss

Hi everyone, I just realized I'm obese after getting a free medical checkup from my first company. Most probably from all sitting during my final year project.

So my current lifestyle is like this, morning 3-in-1 instant coffee (sometimes less/no sugar, depending on whichever brand I grab), plus either bread/biscuits, sometimes 2 half boiled eggs.
Walk 10 minutes to work, 9am until 6/7/8pm, work in front of a computer, sit 8 hours.
Lunch and dinner full on Food Court lifestyle (economy rice, fried rice/noodles, chicken chop, wantan mee and stuff).
Usually eat dinner before going back condo because I stayed nearby.

Question: What can I change? How do I start?
I do have an induction cooker, and 'light cooking' is allowed in my condo, and a limited fridge space shared with 3 people. (and a very old microwave/oven by owner).
So I never cook myself before. (used to cook instant noodles during uni life)
I do have a Subway near my workplace and I go there eat once a week just to try to be healthy, and a pack of fruit everyday.

Do I need any supplements? Vitamins? meal replacements?
I'm thinking of changing my diet first, then only think of squeezing some time out for exercise.
Any advice/articles/recipes/bookmarks/videos/exercise routine is greatly appreciated.

Thanks!

Hi, it's really really difficult to slim down after age 30. Previously quite obese. But in 1.5months managed to slim 10kg. Now I only eat 3 small green apples, a little bit of oat and 2 bananas per day. I still want to further cut all the belly fat. Any suggestions for quicker ways?

luckily I'm all healthy inside, except a little above on uric acid. It's just my weight problem, fat percentage and BMI.
I'm thinking about changing my breakfast to yogurt+oat+chia seeds. Maybe lunch economy rice with more vege and less rice.
But what can I do for dinner? there are not alot of healthy choices at night nearby though. At most subway's salad bowl...

Really need a lot of mental strength to slim down after age 30. I do not want to go through the whole process again at age 40 or 50. Have to maintain exercising till old and control diet.

Now I target another 10kg only. If I continue the diet I mentioned but without feeling weak, is that okay? Or maybe I add the oat portion? The oat contains vitamins and minerals right? I just add hot water to cook the oat. No added sugar or milk.

Initially, I spend 1 hour in the gym. Now spend at least 2 hours each day. The 10kg I lost not because of the diet only. No way because of the diet you can lose 10kg after age 30 because metabolism getting weaker. I don't want to prolong the time because the longer I prolong, the harder it is for me to slim down.

Don't worry, I just share how I lost 10kg. Other people don't follow. Now I just eat apples, oat, and banana. 

Now I still left the tummy area. It seems like a stubborn fat.

The body won't get the fat inside the belly to exchange with energy if under-eating?

Question.

How do we keep track of calorie intake? Example : 3 eggs omelette + 3 slices (Green Gardenia Bread) + bit of vege soup

Cause doing I. F and practicing 23+1. My base (Liquid Meal consists of 540kcal) + food intake from 1k to 1.2k (Need help on how to calculate). During 23 will only go for plain water, dark coffee (No sugar), green tea (No sugar) and tea (No sugar).

Beer / Wine drink will help weight loss?