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!!

Errr no.... Tats just excuse to cheat. Not yet, u haf to earn the right to do cheat meals. To be blunt, yr body fat % is still way too high to do cheat meals.

Thats not how it works. Note what I put in. "long deficit". Cheat day or eating a week at maintenance doesnt do you any good NOW. A cheat day a week to keep the calorie burning is an excuse to binge.

Got to agree that my body fat is still super high =/. Will try to increase cardio and see how's my weight in few weeks time. Target 3 months to show some resulttt hahaha can't wait .. ~
Tomorrow will be my 4th week already

These point are good points I'd take into mind when starting your journey.

TS , have you tried considering IF ?

But if he does not set up his macros with his TDEE, aint IF going to do him more bad? Starve for say since ystd 10pm to the next day 2pm...if it is me I confirm binge if I dont know my tdee.

Your plan is nonsense. You're not systematic.
You don't count calories. If I tell you that you can lose weight eating nasi lemak daily, would you believe me? Even if you could, don't. You're not experienced enough for that kind of flexibility.
You think supplements are magic.
And you don't seem to be listening to advice given.
And you shouldn't even consider a cheat day.

Hi bro, was just looking up the information regarding the cheat day, so just wondering how it would help though. I've been keeping my calories less than 2k daily though.

I got to agree, yes it's not systematic thus I'm seeking and looking advises given and try to see and work out a plan. After 3 weeks, It's only my first time purchasing supplement which thinking it could help out with the "not having enough protein".

Thus, I've stopped taking KFC already, but just cooked breast meat and other foods like brocolli, lady fingers etc.

I think really you shouldn't worry about anything else other than counting your calories, drinking your water and lifting your weights at the moment. Find out your TDEE and eat according to it. I am on the same journey as you and when I got started I was really obsessed with everything, the amount of reading, writing and calculating I did was insane yet little to no results. Took DL's advice of taking a chill pill and ate more. Bam 6 kilos off just like that! Slow and steady is the way to go so keep it simple. Good luck!

This post has been edited by laucy.my: Mar 4 2017, 06:28 AM

Monitor your calories intake. I started with 2 cheat meal per week, then 1 cheat meal per week. After that I stop clean diet because losing weight isn't my main concern now. I just try not to overeating the whole day and keep lifting. Google calories monitoring/ calculator.

Do a good strength program. Simple Strength, Stronglift, and my favourite Jim Wendler 531. I want to try Simple Strength however I don't workout in gym and my bar is a cheap fixed type bar so 531 is the best program for me.

The most problem with beginner is they think only need to work their chest and arm everyday while crunches and sit up will give you six pack, ignoring what others advice them. And then they turn to some drug or supplements.

You're not even counting calories!
I don't care if you stop taking KFC and just eat chicken tits and the fingers of young ladies.

I have clients losing weight on KFC. I know some fools who get fat eating "clean foods".

Moral of story? No count calories, whatever your food choices, do it wrong and over eat and you get fat. Period.

Lol chicken tits

I'm not sure if the fella is blind or just deliberately being stubborn. Up to now no mention of calorie counting. LOL!!!

In all fairness, he did mention about keeping calories less than 2k daily. So one could presume that he does count his calories if he could keep his calories below 2k.

Thanks for pointing that out bro. Yes, ive been calculating using the bmi and the required calories to reduce weight. Cheers.

Yr tdee isn't adding up. U shud not be eating below 2k with yr current weight n lifestyle

ya but hes obviously going for a drastic cut la...
his first post mentions losing 2kg / week which is quite mad.

Hey guys, yes it's quite true that I'm keeping below 2k calories to have a big heavy weightloss, which I'm not sure if it's alright or not. Currently I'm at 101.3kg, and seems to be stuck already not going down. Been gulping a lot of water and working out every alternate days.

Thanks Guys, i've been reading through all the advises and adjust the workout plan

Drastic cut - understood and i did the same. From 90+kg i ate a miserable 1.5k calorie per day for a week or two. Found good information and i adjust to my tdee -200/300 calorie and my weight has gone down since. Just one question, <2k per day. What if yr weight loss stop or plateau? U gonna cut further to say 1.8k? Then 1.5 1.2 or even less than 1k calorie per day? The fact is yr weight loss is going to plateau several times before u reach yr target weight. What are u gonna do about it then when yr first step is technically wrong with such drastic drop in calories. Think abt it.

Hmm, in this case bro what do you suggest? You meant that we should reduce the calorie intake slowly like 500 more or less?.... I couldn't tahan the 100kg mark haha.

Thanks !

Yep. I fear that consistency would be lost by the 2nd week and progress will remain the same despite on IF. It will be useless if he doesn't count his calories no matter what "diet" he does.

Well, at 90kg I did average 1170kcal when I was "on diet" when I first started. I dropped from 90 to 71 in 9 weeks. Not the smartest thing to do if you ask me. Nor I know how to calculate calories at that time, but that kept me going. My weight drop did not plateau.

Hi guys, thanks for the advises, it has been a real help!.
Anyhow, as I've written in the starting of the thread I've been trying to keep my calories lower than 2k to reduce my weight.

The app I've been using is myfitnesspal to keep track of the calories and what kind of food intake.

@lingleeyen
Woah, in 9 weeks 19kg loss huh? I'm not sure if I've hit the plateau already or not, seems to be hovering around 100kg+-

Go try your old clothes, see yourself in the mirror and with old pictures

when weight didnt move, your measurements will shows

I did it stupidly thats why I know the stupid way and the right way now.

I can see how anxious u r to drop below 100kg. It's normal but you have to give sufficient time. 1 month is too short. To get in shape, give yrself 6 months to 1 year. U r doing weight training so losing fat n building muscles at the same time means scale may not be moving. I took 6 months to drop roughly 15-20 kg. Stopped worry after i drop first 10kg, continue to eat in caloric deficit n work out hard. I started cutting again after a recent bulk from 70kg to 80kg. Its been almost 2 months and i lost 3kg only. Doest affect me at all as weight loss becomes secondary. Keeping my muscles ie my strength becomes priority

Ahh, honestly some of my clothes seem to be loose already, though I'm not sure how to measure my body fat now.

Hmm, I think I will look into the advises and go slow without worrying then...

Yeah, it was quite anxious to drop below 100kg, as 3 digit makes me feel uneasy. Though, I do feel that some parts of my muscle is growing. I will give a try and see in 6 months time hopefully it can drop arnd there.

Thanks for the motivation and sharing guys.

Calipers. Buy from Amazon. Not sure if local pharmacies have them, just ask.
Or get one of those Tanita bioimpedance scale - Not as accurate but helps in tracking, better than nothing.

Measure yourself at the same time each week/day (preferably prior to any activity) and you should have a decent idea on the shifts of your body composition.

Good luck.

hi guys,

i am a beginner and need an opinion here...so just tumpang this thread

i am 75kg with around 22% bodyfat and this is my 3rd week in the gym 5days per week

my aim is to reduce fat to 15% and build muscle

my BMR is around 1700kcal and i burn in average of 2100kcal/day

any suggestion on the ideal calorie intake for my situation

ur opinion is highly appreciated

thanks

This post has been edited by epie: Apr 10 2017, 12:18 PM

5 days a week in gym? What sort of program are u following tat requires that high frequency?

U probably should have known it when u asked

But he could be doing cardio between days of strength training

monday - chest
tuesday - arm day
wednesday - shoulder
thursday - leg
friday - back
saturday - cardio

Chest
Leg
Back
Shoulder

1day for each category...and then i repeat the flow again again

I did normal cardio 5min before
And HIIT 10min after

I do not follow any programme, just wanna familiarized myself with all the equipment

Need opinion for the calorie intake
Thanks

Lose weight is ur goal? Then switch to full body 3 times per week. All compound movement, bench press, squats, deadlifts n overhead press every single workout. There is no telling how much u shud eat to lose weight. Given me, u shud start at the upper range like 2200-2300 n adjust from there.

thanks for ur opinion bro....maybe i might switch to full body next week
as for the calorie intake...did u mean i need to create a calorie deficit?

You might want to have a look at this site. Contains many guidelines and FAQs about fitness. I started going to gym about 1 year ago but was doing the usual split (arms, chest,shoulders,legs day split). To be honest I wasn't very serious at the time and didn't have much progress. 2 months ago I decided to get serious and decided to follow the PPL(Push,Pull,Leg) program. Followed the program strictly and watched my diet, being diciplined and whatnot. Made great progress so far.

Remember though, be discipline with your diet AND watch your form, a good lifting form > heavy weight. Hope it helps!
https://www.reddit.com/r/Fitness/wiki/index

Thanks bro
Really appreciate it

Full body is amazing, ditch the 5 days split, you dont need that much stimuli as a beginner yet. Eat at TDEE for the first few months first, later on go down on a deficit to take advantage of that newbie gains. Just a suggestion from me. All the best

thanks for the suggestion bro

I have tried eat @ TDEE....my weight stay the same
if it is good for a beginner like me...then i will eat @TDEE

thanks again...really appreciate it

Weight loss can be very fast if u go on a large calorie deficit ie like minus 20-25% of yr tdee but u will hit a wall faster as well. Experienced ppl will tell u go slow, n adjust accordingly. At least give yrself 2 weeks to find out yr maintenance calories intake based on weighing scale. If the scale is not moving, u know tats yr tdee calories.

Follow a good beginner program like starting strength 5x5. All the best in yr weight loss journey

thanks for the tips and encouragement bro
i guess i have found my TDEE
now will adjust accordingly

*wrong post*

This post has been edited by laucy.my: Apr 29 2017, 05:52 PM