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

I think you can try to swap your fruits to the morning. Try not to eat fruits at night because it contains sugar. And since you are jogging in the morning, so I would say it would be good to have your fruits after your jog.

For dinner, try to eat vege and meat only. Salad plus lean meat.

I think you need to do more than just jogging in the morning. Try to get into weight lifting as it burns more calories. And try to incorporate HIIT as well. All these will help to reduce your calories. At the end of the day, if you want to lose weight, just make sure you are in calories deficit. Hope this helps.

Again, if you want the best result, please please avoid sugar during night time. Fruit has sugar and milo has even more sugar. I understand after taking those fruits and milo, you might be still in calorie deficit. But as I said, if you want the best result, no sugar during night time especially milo. I would even suggest totally cut out milo from your diet. Only drink plain water and tea (without sugar or cream of course).

Also may I suggest you walk around more during working and take stairs instead of lift. It will help greatly.

Hmm I would suggest you prepare your food the day before. Then bring to office to eat before you left work?

No need to worry about that. A lot of people prepare their food the day before or some even prepare for one week. Good luck in your weight loss! And most importantly, do not give up.

I think the key here is everyone is different. You just have to try and see which method WORKS for you and is most CONVENIENT for you.

The reason for 6 small meals spread out the whole day is to so called "increase" your metabolism. It also helps to reduce the chances for you to over-eat because you are eating constantly throughout the day and you will not really feel that hungry. The problem arises for some when they feel hungry, they tend to go overboard - eat like an elephant which will result in over-eating and subsequently calories intake is higher. Another key point from the fitness industry to eat 6 small meals is to have constant supply of food to feed your muscle which I think is only a myth.

On the other hand, eating one large meal for breakfast and then smaller meal in dinner is another perception that you will be able to burn off those what you ate in the morning (hence you are allowed to eat more in the morning and the food will be burnt off at the remaining of the day; while eat less during night time because if you eat too much then those food will be stored as fat).

I think you will find plenty of reports contradicting each other. Some advocate big dinner while some say 6 small meals is better. I think this is the reality. People like to argue everything and everyone has their own views. So at the end, it is all up to you to try and choose. The best is to choose the one method that is most convenient for you.

Let's say your work life is really busy and you hardly find time to eat in between so it will be a problem for you to have 6 small meals throughout the day. In this case, you can try intermittent fasting or something else which might easier for you to implement.

I never fast before so I cannot comment on that. If you are getting positive result from your fasting, then just keep doing it. If the result is not what you wanted then change another method.

But I have seen a lot of people successfully incorporate fasting. And you can try to look into intermittent fasting by Martin Berkhan. It is slightly different from your fasting method.

This post has been edited by champlaos11: Dec 19 2015, 08:25 AM

Incorporate some HIIT workouts or tabata exercise. Avoid ABC and popcorn.

You need to do more higher intensity exercises as well as bodyweight workouts in order to enhance weight loss.

It is all about calories. If you want to lose fat then first you have to know your TDEE and then minus 500 to it.

You can eat rice but please don't go overboard. Moderation is key.

There are a lot of tips already being shared in this forum.