yes!!

thanks...!! i hope you'll see results...

Not really. Basically everything remains the same. Just some cardio plus rojak weightlifting. Hahaha

Btw today i started stronglift. Super intense to my ability. Will see how it goes along the way.

Just downloaded MyFitnessPal app.
Seriously a big eye opener on food intake n on the nutrients part.

Calculated my breakfast this morning n the usual weekend starbucks venti green tea latte sessions =
a. Long way to go for protein intake. Achieved about 10%
b. Carbs already at 95% achieved for today (Omgggg)
c. Sugar already at 200%
d. Barely even 2% for fiber.

I am so screwed haha
Long way to go to fine tune my food intake to lose weight

Need to cut down on pastries, sugar food n taking big portions of mixed rice d.

Doesnt necessarily hv to be organic stuff all the time..just study the correct portion of everything u eat. U may enjoy all your regular food, but know their calorie first. Hehe

Quite hard especially in malaysia. And if u go over ur calorie limit, just hit the gym. Lol

not sure of pre workout..but i read somewhere if u mix whey + oat, can help in slowing down digestion during sleep.

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this one is last month monthly report.. still progressing for my ideal weight...
but yeah.. theres one time i got to plateu moment.. where my weight is 88.88kg for 3 weeks.. so my coach fix it by altering my cheat meal day..

Wait boss im still working.. im a chef by the way.. no supplement and no weight as my coach want me to train weight after i get my ideal weight.

Just a healthy eating plan... and after the second month i start to do running ... my trainer from @easternPhysique (FB:IG)
but for sure willing to share my plan later here...

i work first..

i know that feelin broo.. im trying and failed since 2004.. and now its working..

A good friend of mine drinks apple vinegar to lose weight. It works, I can tell you!

LOL...you guys are funny...there are tons of threads here explaining the science behind it, yet you guys are always looking for the easy way out

fair enough...but if one wants to educate themselves, reading and understanding the basic is important. anyone can come and give a one liner, that would make no sense, right.

Many seniors here had put up so much time in writing those invaluable material, hence for knowledge seekers, if they dont have the courtesy to read it thru first before asking, is not going to make them educated/informed. And at times, the same question being asked a million times...

Nothing against you...just stating the obvious...may of us, had stop writing...things like this goes unappreciated..

anyways, lime/lemon has nothing to offer as the main property to reduce fat

Daily weight measurement are not indicative enough, long term measurements says the true story. Was your activity level and diet intake constant before and after? Thus far there is no medical research that claims. No doubt lime/lemon are known for its benefits n digestive system, inflammation, reducing fluid retention, improves blood vessel functions, cold/flu, etc.

As an secondary effect, too much of lime/lemon fluid could drastically reduce your water retention hence, one would see their weight fluctuations, at times, people wrongly think they had reduced their weight, instead your body water weight had reduced

Been losing 0.5kg steadily every week for the past 2.5 months. Still have probably another 2 months to go until I achieve my dream body

Some tips and advice:

- Check your BMR + TOTAL ENERGY EXPENDITURE
- Download MyFitnessPal to track your calories intake
- I go to gym 4 times a week; doing HIIT at least once a week
- Always go for whole food if you can
- No fastfood and avoid fried food
- Try to move around more during working. In one day you probably only burn 50-100 calories but in one month it is a lot.

172cm and 73.5kg 

Haha you can do it bro. I can not wait to strip down all my fat before start to bulk again 

I think for me I would like to have a lean body first then slowly build up my muscle with clean bulk. So when my bulk starting to result in higher bodyfat percentage, I will cut it back for one month and then continue to bulk again. It is just my preference bro.

When you bulk first, most of the time it is hard enough to get rid all the fat later on. It is mentally exhausting though.

Not sure how to count that bro haha. Bf around 15%    Hope to get to 12% in one month time