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?

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.

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.

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

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?

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?

1. I think to keep you filled, you can add in more oats rather just a spoonful. But what is this "bottle of nutrition"?

2. While chicken breast is alright, "chicken rice" is pretty rich in fats and calories. *Suggestion is to substitute with white rice, and if possible reduce your carbs intake.
*It is arguable, but as mentioned - its merely a suggestion. I usually do that.

3. Only eating apples will not keep you full, and before long, you'll crave for more food or end up with snacks. Balanced diet is always the key.

Now on the 2nd part of your post:

1. Oat bar? Is it one of those energy bar? Be careful with them because they're pretty high in sugar contents.

2. As per above.

3. Your diet lacks vegetable. I would recommend something along the lines of:

Breakfast - options of:
Banana, oats, milk/ plain yoghurt (you can throw in some fruits to make it less bland), 1-2 slice of bread, boiled/ scrambled eggs, cornflakes

Brunch - options of:
An apple/ some fruits

Lunch - consist of:
Vege, rice, soup, meat

Tea break - options of:
An apple/ some fruits or 2 eggs/ oats or some nuts (almonds, cashew nuts)

Dinner - consist of:
Vege, rice, soup, meat (optionally, do away with the rice)

I would say, check out what are the varieties of food option. Its about making smart and healthy choices, rather than "restraining" yourself. Don't look at it as a temporary mean to lose fats, but more of a long journey.

I don't deprive myself of the stuffs I like such as pizza, fried chicken, sandwiches, desserts, junk food, nasi lemak etc. I take them, but occasionally. If its dessert (eg a cake), I'll try to order it when I have friends so that we can all share rather than having the slice to myself. As for junk food, I choose the ones with lower calories and baked, rather than fried and portion it. Try to take nuts as well, although take note not to over take them.

And yes, its a discipline to practice everyday
I'm curious too, what's wrong with weekends? Is there some circumstances that won't allow you to eat healthy?


Its not easy to push yourself for exercise. If you have a friend/ buddy, it would be easier to motivate you. Consider getting to know someone nearby. The one motivation that gets me out of the house on a late afternoon weekend is to bring my dog out for a run around the neighbourhood. If you have a dog as well, that'll do the trick. Even if its only a 30minute walk/ sprints of jog, it's better than sitting at home

What about on normal weekday basis? Do you do some workout/ exercise/ gym?

As for food guide, you can refer to some of the recommendations i have on the above comment. Be careful with energy bar as they're high in sugar contents. When you eat out, you can opt for steamed chicken/ Nando's/ vegetables with meat, soup etc. Try to substitute your meals with better options. Eg. Char Kuey Teow vs Grilled Chicken, the option would be to go for grilled chicken (but spare the fries and give it to your friends).

This post has been edited by sweet_pez: Mar 1 2017, 04:37 PM

I'm not one who agrees with meal replacement... unless you're meeting a short term goal. Reason is that when you stop the meal replacement (which is usually low in calorie), you'll easily gain weight.

Ahahahahaha its okay to eat with friends geh, don't let this stop you from socialising. But you'll have to make the smarter choice when eating out. I'm glad one of my close friend is also cutting down, so when we meet up we'll plan our meals (and thus the restaurant/ cafe to hangout). So its good to have friends with same goals you'll have to learn how to manage your meals and make the smarter choices because its food that you put into your body. You don't have to hold back too much; if you want the CKT - get a few bite off your friend's plate


Yes its usually mentally and physically draining due to work, but all these time - I've never regretted a time when I forced myself to go for it. Every time after workout I'll be "glad I went today!". Be positive!!! And most importantly, don't ever think of workout as an 'annoying chore'.

But weak-minded when it comes to food. Oh #indulgence.

Woah, no need for the vulgarity I believe.

For one, the threads are here for a reason - information is plenty. Most people here do not encourage spoon feeding and its best for newbies to read through info on the board rather than throwing a stick saying they wanna lose weight and how to do it. Its way too lazy and easy, and most of the time it shows lack of determination, if any at all.

Your earlier advice is not right nor is it wrong. In my opinion, whatever works for each individual. However I would disagree on avoiding all carbs/ sugar. Yes they are "bad" when taken in excess but there's no need to restrict too tightly. Would be good to have cheat days or cheat meals. Otherwise a lot of these "diets" would not sustain for long.

Perhaps you can try what bos. cuci bos. said

Other than substituting rice with vege, what else do you eat? Or its vege all 3 meals a day?

Yes, exercise is one major component you're lacking. 5 push ups is for you to get started, but mix your workout with lunges, weights, rope skipping, mountain climbers, crunches, planks etc.

Progress is what keeps you going. Do 5 push ups x 2 days, on the 3rd day, bring it up to 7. On 5th day, bring it up to 10. Build your metabolism and muscles, and with that it'll help you burn fats faster.

In terms of food - if that works for ya, stick with it. I don't agree on strict diets because that can easily yo-yo. When it rebound, that's when things go very wrong.

Find a GF who enjoys exercise as much as you la, then she can be your workout buddy you don't have to stay away from women or worried that it will divert your attention. In fact, you can be each other's motivation.

Amitabha.

Everything is about having a good balance, especially meals. You'll need some starch/ carbs in your system as well. Totally eliminating it is just as bad for your health.

Also, note that excessive protein consumption over a long period of time may increase the risk of developing kidney stones. This is case-by-case basis, but just something to take note.

It's not "considered". Oats contain carbohydrates.

It's your choice. If you're planning to cut down on carbs, then just by taking Oatmeal you already have your carbs. As such, rice is optional.

This post has been edited by sweet_pez: Dec 27 2017, 12:39 PM

Yes, gout too, from excessive uric acid.

Hard to say, there may be people who get obsessed with diet plans and avoid carbs at all cost I have seen my cousin did that when he diet, but stopped after reaching his ideal weight.

Hnmmm then how'd people get gout and kidney stones from excessive protein if not due to over consumptions 🤔

Hahaahaha "real food". Sweet potato and apples are 'real food' too, just that overall you're not getting enough nutrition. Your body will go into starvation mode if this continues. At least glad to hear you're adding vegetables and chicken into your meal plan.

You'll need to have a change of mindset. You're doing this for a healthier lifestyle in a long run, not merely a temporary goal. If temporary, you'll definitely rebound once all these effort stops. So unless you can eat 1 apple, sweet potato, protein shake, chicken and vegetables everyday for life, think again. It's about education - understand the type of food, how it'll change you and making smart choices when you dine out.

IMO as long as you're working out right, you're fine. Watching videos there's good and bad. If you're new to workout and don't do it safe, there's potential injury which may ruin you for awhile (eg. in jumping jacks, many people don't soften their knee in landing which leads to injury). However, if it motivates you - I'll say whatever works.

True that, which is why there shouldn't be a sudden/ huge calorie deficit.

This post has been edited by sweet_pez: Apr 16 2018, 11:35 AM