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.