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 80 days Journal, The Final Countdown

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-ccy-
post Mar 22 2015, 11:59 PM

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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!
-ccy-
post Mar 23 2015, 07:40 AM

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QUOTE(ammarmustaqim @ Mar 23 2015, 04:50 AM)
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 ).
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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.
-ccy-
post Mar 23 2015, 05:45 PM

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QUOTE(ammarmustaqim @ Mar 23 2015, 04:58 PM)
Thanks for tips bro. Really been helpful to me biggrin.gif
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?
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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.

 

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