I've been constantly losing weight for the past 2 months.. Until this 2 weeks I started to gain, around 1kg despite the same diet and exercise!!

Can someone explain what's going on?

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Hey guys I need some advice.

I'm 17, weighing at 85-90 KG ( this is after raya ) and around 174cm. So I'm aiming to burn some of these fats. I tried jogging and it's quite taxing for me since I has asthma and my knees went sore the day after.

I was thinking of getting a bicycle and try cycling since the area around my neighborhood is like a hillside. I'm staying at the bottom of the hill so climbing up the hill might be a good way to exercise I suppose. What do you guys think?

Homaigawd dude you need to detect the sarcasm.

Hahahahahaha you still remember me pretty much the same these days, still with the Group Exercises. You? Free weights as usual?

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.

Im at 70kg atm, can someone let me know what are some good weight training I can do at a low equipment gym, like a condominium gym? Trying to lose belly fat, but from what i've read I need resistance training which i'm not very knowledgeable about, and hoping I don't injure myself because well its weight training could strain a joint or something if I don't do it right.

I do a bit of cardio like running on a treadmill and hiking, started doing planks recently and see if there's anything else I can supplement.

my problem right now is eating disorder and no motivation. need someone to curse me.
not a M by the way. lol
i know how to work out and do body lifting but no motivation make me lazy and skip lots of my time by playing pc game, surfing internet and sleeping/eating. i don't know what make me lazy also.
since i'm a introvert, that gives but i wanna change. sorry for the rant. haizz

Anyone know where in klang valley area suitable for jogging. Prefer the taman area, like tasik titiwangsa.
Still noob with this area

Hello, im abt to start my diet this week and will go to gym to reduce fat and build muscle. Can anyone suggest which protein should i take.

Yo.. I am not sure this is the right section or not. However, since this is a new year, I plan to build up my muscle through dumbbell..

I don't have a PT since I am too poor to afford 1...

I have been following this video and I think it's great.. Just that, it didn't state how many reps shall I do on each type of workout.



By the way, is it good to do all different workout at once like in the video? Or by doing different type per day is actually better? Any advise?

Thanks.

I think lemon water and vinegar are just the means of achieving success. Add gym and persistent activities during your day - everything's simple!

Hi, i need some advice on my diet plan for losing weight.
For breakfast, due to I cant stand with the taste of oat,i wish to switch it with other food but i not sure which food can replace the oat.For lunch, usually i will eat mixed rice (1 meat, 2 vege). For dinner, currently only eat fruit like apple or orange. But easy to get hungry. Its there any way to get rid of it? For exercise, i choose jogging in place for 40 minutes everyday early morning after i wake up. Any more comment on my diet plan?

My Profile-
Age: 23
Weight: 122kg
Height: 170CM
TDEE: 2607 cal
BMI: 40+ (Obese)
Goal Weight: 75kg

Please help me all sifu T^T
Thank you so much.

So is the video provide right form and technique?

Thanks for your advice
Do u have any suggestion on other types of diet?

u need to load carb a lil bit more for workout day otherwise u hv no fuel

then just take some carbs as your pre-workout. the amount of carbs depend on how intense of your workout.
anyway, u also need some carbs after your workout.

If u plan to build muscle to get fit body shape maybe u need to re-consider LCHF diet if you're workout everyday.

My friend follow LCHF diet without workout but still can do it successfully. Is just that she don't have fit body shape.

As long as you r not taking any processed sugars, any complex carb is good for u. Carb won't make u fat but fine sugars will. Carbs and good fats are essentials if u are into strenuous physical exercises.

Hi im in LCHF diet and training heavy (amateur strongman)
So far my weight had drop 10kg after 3 month in LCHF diet.

Performance wise, my deadlift and squat has drop about 10%, my bench remain.

I stay on around 50g carbs(1/2 cups of dry oats x 2 per day). 0.75g protein per lb of BW from chicke n eggs, and my fats is from 5-6 yolks a day.

Workout wise, I do PLP off PLP(push, leg, pull), and I do powerbuilding style where i start with heavy 3x3 workset at 85% RM., then proceed with 4x12 BB style.

Always start with heavy compound first. I had carb refeed once in a week(150g carb).

In low carb you will definitely lose strength, but I BELIEVE your strength will regain after you start loading carbs again, atleast I hope so.

Anyone knows what exercise can help to tone up the legs? Been squatting lately and I notice that my legs are getting bigger and bigger

Nope I don't run cause afraid it will make my legs even bigger. Squatting helps to eliminates the cellulite around my butt but my thigh is getting bigger too.
Seriously? When I wear short dresses or pants, ewww I find it so ugly.