Hi Guys... i dont know how to start a journal..but give a try

Let me introduce my self.. im Elanges 36/M 175cm / 81KG with big belly. im not a smoker or drinker but guess my previous eating habit cause me fat. in life im working a molding dsigner where most of time stick with computer.

at the moment get into a aim where i need to reduce my body size so i wont be feel ashame without my shirt on.

i started to control my food on 28/3/2015 where my weight is 81KG. i follow GM diet for a week and control my food ( only eat fruit and vege )
as per today i archive my weight to 75KG . without any exercise at the moment.

I need some tips on my diet. if i can take any meat..cat really rely on veg and fruits.

also i need some advice on exercise to reduce my tummy fat. i did try some workout follow on youtube.
like abdominal crunch, bicycle, toe crunch.. but get tired easily still will try to go on.. maybe im not strong enough.

would like to join gym, but due to my works its impossible where most of time i need to work till 9-10pm get too tired when get back home

Hope you guys can give some guide up to archieve my goal.

My Ugly shot... pls dont laugh



This post has been edited by Elanges: Apr 19 2015, 09:06 PM

Hi there, it's good that you've decided to make change. First off, here's what you do :

1) Find out what's your TDEE (Total Daily Energy Expenditure) and calculate the amount of calories you need to LOSE weight. Follow this link : http://iifym.com/iifym-calculator/
Select the Lean Mass formula. To find out what your BF% is, that'll be tricky. We'll need some body shots of your pic (no homo) just to give an approximate

2)Once you've figured how much you should eat , ensure to always calculate the amount of calories you consume a day. Use MyFitnessPal to track.

3) To lose your belly fat, you'll need to focus on your diet.

4) Anyways, as for training routine, Read the stickies in the bodybuilding forum .

5) Focus on HOW MUCH you eat . It doesn't matter WHAT you eat if your goal is for losing weight/fat loss.

6) all the best.

PS: please don't skip carbohydrates. It's fine to eat them , as well as proteins .

This post has been edited by kshen: Apr 19 2015, 06:34 PM

Thanks for the fast feedback... i already add my body shot pic.

By The way . do i need to consider on any Fat Burner caps? if yes any recomended for fast effect ?

This post has been edited by Elanges: Apr 19 2015, 09:10 PM

Honestly , I am terrible at estimating BF% . But anyway, I think yours would approximately be around 25-30% , just an estimate.

As for fat burners, not necessary for fat loss. Focus on your diet first and the results will come

Been on diet for past more then 2 week...
currently exercise for tummy only, mostly on sit up and bicycle crunch...

Today cant resist the tempation of mom's cooking, eatin a bowl of rice with dried fish sambal

will try to more focus on exercise. my condo gym doesnt have treadmill , does cycling is as good as running on threadmill ?

guys i easily get tired when exercise.. does it because i just started or im weak? what i should do to keep on going.

1000 sit ups and 1000 bicycle crunch won't reduce you tummy fats.

So your suggestion boss ??

started to jogging, every morning jog around 5km
problem is leg is fast tired... at the moment job bit and walk most of time.

any tips jogger how to run continuously without walk.

weight reduce to 74Kg but no improvement on tummy

1st n formost, good starts now u got self concious.

2nd. beginning fast weight reduction was cause of water weight. as u consume less carb/ sodium etc, ur body able to retain less water as well..

3rd. count ur calories!!! this is d jiss of fat reductions as wat advice by kshen.

4th. use HIIT . u onli spend 20min do interval speed running / jogging. like wat u been doin but need interval walkin wit extreme high speed running till u like wanna faint.

5th tummy fat r hard to take care. its also known as visceral fat where it fats inside ur organ as well.