Dear All,

Would like to have you guy's advise on this matter. I'm currently on a diet, which I am at 101kg with 176cm height. Started doing gym 3 weeks ago, hitting cardio, strength and finally cardio with swimming (45 minutes, breastroke mixed with butterfly).

My food intake goes this way : -

Morning : -
Egg with tomatoes
Chicken Breast.

Lunch : -
Chicken Breast?
Some normal food la

Dinner : -
Egg again with chicken breast

Supper : - (After Gym)
Chicken breast from KFC - LOL

Somehow, I've been losing about 2 kg per week now, since i started off with 106kg+. So, what do you guys suggest I can add on? I'm trying to lose my tummy fat, my neck fat, my face which is so bulky. Lols. P.S my pic is 2 weeks after i started gyming. I can eat chicken breast all day, but could it really help?

I'm looking forward to purchase Protein Shake now, and currently on Amino Pre-workout which helped quite alot.

based on my experience, without cheat day you can see progress result within 1 month.
manage your marco accordingly before take in any supplement. (big no for fast food) haha.

just stick to your work out plan. there is no specific training target area to reduce fat.

I used to 'cheat' once a week and my target achieved even faster.

I am eating kfc burgers pizza every now and then yet I am still loosing.

The key of loosing is calorie in < calorie out. Not what you eat.

the calories deficit formula is right for weight loss. my main objective is to cut body fat while gaining muscle mass.

Thats your main objective...not TS'. TS' objective is to loose. I am quoting you because I don't want you to be like what I used to be...deprieved yourself from 'cheat meal'.

try natural workout... skip fat burner or protein shake.... it may be slow.. but its healthy and its sustainable...safe on ur wallet too

Looks like you're eating less than what your body would need even in a calorie deficit. Hence why you're rapidly loosing 2KG a week which is alot. Coz all i see is chicken breast, not much carbs. It may sound great now but later on you will find yourself hitting a plateau and you will need to eat even less to see a significant weight loss. I dunno what you're eating for the 'normal food' during lunch and the KFC is definitely a no-no. Once in awhile if you can fit it in your macros then it's fine but the reason why I say it's a no its coz it's loaded in fat and for most normal people we don't have that much fat macros provided you're intaking other food cooked in oil and healthy fats in a day unless you're doing keto or something. My advice is, find out your macros and follow that. Incorporate as much whole foods as possible before turning to rely on protein powders. Supplements are there to help you once you've established a well rounded diet. Your workout is fine, you can try a few HIIT sessions in a week in replacement of slow steady stead to amp up your fat loss.

This post has been edited by Studio15: Mar 1 2017, 07:19 PM

Diet wise you should probably know what you're eating including the macros

If you eat just like that you won't know how much you are progressing when losing weight

ok. noted with thanks

This post has been edited by mrhrs: Mar 1 2017, 09:20 PM

i think i will puke within a day if im eating chicken breast all day all meal. And why do you need protein shake now?

Guys I've been reading all your comments and views on this. I think it's very informative, and no worries! I do keep in mind with all the advises given.

As of current i'm at 101kg, though it seems to slowed down, not to mention my appetite started to get big now, right after workout and stuff. I guess it's more about self control yeah?

What is so unnatural about whey?

my weight lose also stalled around 97~99kg

take around 6 weeks to make it go down

add more vege/fiber to your diet, vege makes you fuller without the calories

boiled brocolli and mixed vegies(carrot, green beans, corn) is easiest vege to cook

I've just bought 100% WHEY yesterday for the protein actually, which was recommended by Alpha-M (youtube guy) and some C4 pre-workout unit. Hit the gym yesterday, and trying to go on a cleaner diet.

Hi bro, thanks for sharing!, but holy crap. How was your diet then? ...I'm arnd 101kg now it seems to slowed down quite a lot, and looking for ways to reduce it more. Most probably have to increase cardio? Yes, I'm taking in brocolli, carrot now loved them much. Haha, but I have to say bladder seemed to slowed down now =/

P.S : I wanted to add, does planking actually help? I've been doing 1 minutes rest, 1 minute plank for 4 sets.

This post has been edited by availyboy: Mar 2 2017, 10:05 AM

Cut long story shot, if i were u i will start with these

Eat healthy. No junk food, processed food, no sugary drinks and definitely no fast food.

Cardio- 2-3x per week at slow pace jogging min 30 mins

Weight training 3 or more focusing on compound movement.

Losing weight is like a marathon not a sprint, just keep counting calories and keep your discipline
and it will shed

my diet

morning :Whole wheat bread with almond/peanut butter no sugar, protein shake

Lunch : Nasi Ayam or rice 100g-300g/ Vege 120G

Pre workout:protein shake with 2-3 spoon Coffee powder added

Dinner: Chicken breast grilled 120-180g, mixed vege 50-90g, boiled brocolli 50-60g
seasons with garlic powder and black pepper

Drink 3-5L of water daily

I do Cardio after weight training 25-40 min run or walk, Cardio really good when you overeat when there is special occasions

planking if you want to train core area, better training is cable crunch and Russian twist

want six pack show up, just eat less and lose fat body fat percentage to 8-10%

On the fundamental level, gaining or losing is about knowing ur macro needs and fill them with foods that fits into your lifestyle that is sustainable in a long period
I highlight the word lifestyle because everyone has different lifestyle and diff liking of foods. Once can eat chicken breast all day but one might not
I highlight the word sustainable because it is a marathon, you'll be doing the same practice for the rest of your life.

https://www.iifym.com/iifym-calculator/
http://nutritiondata.self.com/

Success is often about how long and how tough one can sustain a challenge. Gambateh!

This post has been edited by helven: Mar 2 2017, 12:59 PM

Don't you know, whey is basically a heavily processed milk product? Anything processed is bad! (Note: I'm being sarcastic just in case somebody didn't get the joke)

Sometimes u need to eat more to continue loosing. Not trolling. True story. That is why sometimes cheat day helps. Sometimes eating at your maintenance after a long deficit helps. But you need to know what you are doing and when you should be doing that.

I should do once a week cheat day to keep the calories burning instead of body adapting I guess.

Thanks!!