I am a 'fat' ass. That's a fact.

I'm challenging myself to change that 'fat' into 'bad' within 80 days. I'm gonna enter Multimedia University this June and I want to be in shape. I used to be in good shape but I was in depression these last few month and let myself go. To make things more interesting , I'm gonna include daily motivational pics and quotes to keep reminding myself to never give up.

My goal is not to become muscular ( would be great if I achieve that along the way ) but to lose weight.

Starting Weight : 91.3 kg
Target Weight : Below 75 kg
Duration : 80 days ( 11 weeks and 3 days )

Optional Goal :
-Drink only plain water throughout this journal.
-Learn and gain more knowledge about nutrition and body-building

Obstacle :
- I don't go to gym. I not that familiar with using gym equipment. I'm gonna rely on what I have to loss weight.
- I'm easily depressed and may want to give up but I'll do my best.

Will start tomorrow and hopefully will end by June.By the way, I am no professional in losing weight or muscle building. I will need your help to correct me if my workout is unhealthy for me. Motivation by other /k is appreciated while me, myself will read other's journal to keep myself motivated.

IT'S NOW OR NEVER !!!

WEIGHT IN MONDAY


This post has been edited by ammarmustaqim: Mar 23 2015, 06:21 PM

Great!! Update us regularly!!

I'll do my best !

my suggestion: fiber and protein only. one time consumption per daily. good luck! no oil. no sugar. no rice. no fry.

U can get 5kg loss easily in one week.

This post has been edited by Ph 7.00: Mar 22 2015, 10:09 PM

Orite, thanks for the tip. Btw, what do you mean by only one consumption daily? One meal a day ?

Yes. One meal a day. The lesser the cooking process the better. U need all the healthy substances from your consumption.

This is not for muscle building but for weight loss. Drink enough plain water.

One meal a day will be challenge for me but I will do my best. Is it okey to consume like 2-3 meals but in small portion or is it too much?

Emm..since 80 days rite. Yes you can but no carb, fat, sugar and oil. Ill be tracking this thread.

Alright, thanks ! I got a question,is it better for me to do cardio before or after exercise like push-up,sit-up and etc ? I'm planning to exercise 3 times a day. I used to jog 2-3 times a day when I was losing weight when I was still in high school.

Regarding cardio and exercise, Im not expert. But my usual practice is to do cardio (jogging) first till u start sweating. Then you can go for the push-up, sit-up and etc. else u will easily injure your muscle and get cramp. Based on my experience, I can go for 100 counts for sit-up after jogging. Without jogging, I barely get 20 counts

Strongly suggest you read some stickies on nutrition.

Learn the basics about nutrition such as TDEE, surplus, deficit, macros, and etc. It will help you in long run.

92kg might not really obese. Losing 3kg per week is very unhealthy. And i'm kinda sure you gonna face some plateau where your weight can't go down anymore at certain stage. Sure you can lose 5kg for the first week, but it mostly will be your poop, water and other body waste. Your target should be lose fat not weight.

And please take exercise and diet as a long term journey and not a 80 days journey. Keep fighting to lose weight. Good luck!

Thanks for the advice bro. I'm gonna do a lot of researching and reading about health and nutrition. To be honest, I have zero experience in muscle building but I once loss about 15 kg at one pint of my life. For these 80 days , I'm gonna focus on trying to lose weight but at the same time, I won't be neglecting building muscle mass entirely.

Btw ,I used to think that the heavier you weight , the fatter you are but obviously that not really true. Could you suggest the ideal weight I should aim before I focus on muscle building? ( I'm 170 cm in height ).

There is no black and white in fitness. If you are overweight, try to eat at slight deficit which is around 200-300 below TDEE. That should be enough for you to build muscle while losing fat but this won't last long. So if you wish to go further from there, adjust your calorie accordingly. If you feel you are fat, keep cutting. Once you feel your body fat is in your acceptable range, do some lean bulk which eat at 200-300 surplus. During your first year training, you will experience faster muscle gain. That's why normally people suggest to bulk whenever you can but of course not overdoing it.

as usual, there r 2 ways of losing fats. 1 slowly but surely 2. crash diet.

crash diet r good at losing weight either fats or muscle.
slowly but surely r not for those lookin for fast results.

i guess u r no 2. in order to success in no 2, wat u need to do is reduce eating as much as u can n slot in some cheat days

meanwhile in order to success in no1, its based on science. d main rules is u need to calculate calories. if wanna eat more, workout more.

You've been fat ass your whole life and now you want to lose all that fat within 11 weeks so you'll opt for crash diet (like that forumer said, one protein meal a day and that's it).

You'll lose a lot of muscle mass, not much from fat, your body is starving from nutrition, your hormone start to mess up. Comes uni days, you'll get stress, you'll binge eating and in the end, you'll be the same or bigger person before you start losing weight, aka fat ass v2.

It's the truth, and it's painful.

But, you can do the healthy way. Give yourself time to lose them fat properly. Lose 1lbs per week with proper diet (nutrition) and workout. You'll have healthy lifestyle, better body than scenario above, better social lifestyle.

I never knew much about crash diet. I always hear how people eat less with loss weight product like Herbalife and Alpha Lipid SD2.


To be honest, I never really had a deep interest in building muscle or gaining muscle mass. Being an overweight person, I've always thought that weight is everything and how much you weight determined how healthy you are. I thought that only body builder should now about muscle mass and stuff like that.I liked the term 'losing weight' rather than 'gaining muscle' or 'losing body fat'. Thanks for opening my mind for the truth. Becoming more and more interested in learning more about nutrition and body building now

Hoping to learn more from abang2 otai here

You don't carry your weight on scale number around or print them on T-Shirt to say that you are healthy. People will see your body and they'll say whether it's healthy or not.

Here's a sample image, you be the judge which is healthier body. One of it may be your own.

Damn, not really the body that I was looking for
Thanks again man, really appreciate the eye opener. I'm focusing on jogging and exercise like push-up, sit-ups and etc for today. Should I be hitting the gym for the equipment?

That skinny fat body will happened to you because you rush your weight loss process, not to mention the excess skin. Slow and steady and good for you that you realize that.

You can go to the gym if you want, or you can do calisthenics training (bodyweight) but diet will be the most important thing to ensure your success.

haha. changing to no. 1 eh..

if no. 1, d jiss is start calculating ur cal. use myfitness pal is good.

Thanks for tips bro. Really been helpful to me

Haha,I guess so but still gonna do my best to loss optimum amount weight... Any recommendation on supplement like whey protein that can help build n maintain muscle?

Strongly suggest you stay away from supplement as long as you can. Try to consume solid food to meet your macros. As mentioned, diet is the key. If you didn't count TDEE and etc, consuming scoops of protein won't help you at all. Only if you have problem hitting your macros, only start considering supplement. And supplement isn't magic drink/pill.

DAY 1

I didn't get into a good start for this journal and this is why. Yesterday, I slept late because of bad habit. I thought I could handle morning exercise without the sleep ( which was a bad decision ). About 5-6 in the morning, I wasn't able to think straight and when for a nap. Unfortunately, the nap was longer than I expected. I woke up at 12 in the afternoon and really felt like shit. Apparently, this is why I am who I am today. I've also done some reading regarding health and nutrition generally.

I did my evening exercise which consist of :
~Jogging : 30 minutes on the treadmill
~Push-up : 6-7-6-7-10
~Sit-up : 10-10-10

My honest feeling....I felt like shit and pathetic because those were the only thing that I've done today. During my time at PLKN Miri, I love to do push-up and etc but now, even the simplest push-up took a lot out of me. I won't lie about I did today because I made this journal to help myself. If what I'm doing is wrong, it would be better for /k to correct me rather than me lying about the things I didn't do. I honestly felt a bit down when reading about how other can accomplish a lot in a session. But I won't give up on myself and will try to improve what I lack.

Quote Of The Day

Chill dude. It's a long journey up ahead. A single worse day is better than nothing. Right now, I'm listening to a podcast about a powerlifter who started his journey when he was 15 and still doing it when he is 47 yo sharing his accomplishments and failures. It's a long journey.

start off ur day wit calculate calories 1st.