Hi guys im targeting to lose my weight from 85kg to 70kg (ideal weight) and here is my Food & Exercise Journal. If you have any suggestion feel free to share okay

Personal details
Height: 171cm
Weight: 85kg
BMI: 29.1 Overweight = 25–29.9
My aim: 70kg

DAY 1 (13/10/2015)
>>FOOD
-2x Half Boil Egg (Breakfast)
-1x Glass of Orange Juice (Breakfast)
-1x Gardenia Corn Bread (Lunch)
-2x Roti Canai (Dinner)
-1x Roti Telur (Dinner)

>>EXERCISE
-1 Round Fast Jogging (15min)
-1 Round Walk (20min)

-------------------------------------------------

DAY 2 (14/10/2015)
>>FOOD
-1x Glass Orange Juice (Breakfast)
-2x Bread with Chicken Burger (Breakfast)
-1 Slice of Ikan Pari, Pergedil, Broccoli (Lunch)

>>EXERCISE
-10 Round Swimming (30min)
-20kg Bench Press (20kg, 4 set, 10rep)
-10kg Dumbell (10kg, 3 set, 10 rep)
-1 Round Jogging (10min)
-1 Round Walk (15min)

-------------------------------------------------

DAY 3 (14/10/2015)
>>FOOD
-2x Bread with Jemm (Breakfast)

>>EXERCISE
-1 Round Running (10min)
-1 Round Walk (15min)


This post has been edited by aPiT_OxyMoxy: Oct 15 2015, 10:11 AM

i dont think thats enough for breakfast

I'm trying my level best to reduce my food intake and to minimize my exercise I'm scared if I'm overload with exercise I might end up half way...

But thanks for ur opinion Wong, should I add vege for breakfast?

doesnt mean u are loosing weight, u need to reduce food intake. dont be surprised, i met some people that actually need to eat more to lose. that 1 i think u need to seek for pro opinion

Eat more and exercise more?

exercise more is for sure. it depends on people and their activity. just pm any trainer here about diet. sorry cant help bout that

Okay thanks WongCobain

no problem mate

updated

Too little macros dude.

thanks bro will try to adjust my food btw any suggestion

Go to http://iifym.com/tdee-calculator/ and calculate your TDEE.
Then eat at deficit of 500cal. Example if your TDEE is 3,000cal then eat at 2,500cal.
Your current calorie intake is too little for your body to function normally. It's not even 1,000cal.
Eat more protein/fiber dense food.

Thanks bro for your sharing, i will try to improve my food intake

15kg is still a long way to go bro.

You can start eating cleaner carbs - try find low Glycemic index food, and avoid fructose, they're as bad as sugar in sense of loosing fat. For breakfast, aim to get around 25-30 grams of proteins.

so far my typical breakfast;
4 eggs half cooked (with only 2 or 1 yolks) - that give me around 18 grams of protein (around 4.5grams average with yolks removed)
1 can of tuna (ayam brand)
or 1 scoop of protein shake.
kopi/teh O, no sugar. or I add some stevia drops if I want sweet.

good luck bro. So far I've lost 5kg in 5 weeks and counting.

This post has been edited by abcxyz: Dec 30 2015, 02:56 AM

Wow ur breakfast is so tempting... Keep it up bro. Btw I have my new thread with new food intake feel free to check it out..

All the best for you

you need to add in more solid proteins like eggs, chicken, fish and beef.

cut out your chicken burger meat and fruit jam.

only drink fruit juice if you make it yourself.

Thank for ur suggestion, appreciate it so much

no problem bro. keep it up and hope you achieve your target soon.

Thanks bro I will try to control my food and follow my exercise schedule