Hi people,

Ya i'm gaining more weight nowadays and everytime i meet up with my old friends they will say that i gained weight. Ya it's right as i do not exercise and eat lots of junk food

Since i'm on holiday now so i started to have thoughts of losing some weight to be at least normal and better looking

So i started with Threadmill in gym on 8th May 2007, well i guess i'll just lose some weight first before i start on body building as i know nothing bout it

8th May 2007
Gender : Male
Age : 21 Years Old
Height : 173 CM
Weight : 88 KG
Aim : Lose bout 3-5kg/month, hope to weight around 65-70kg(ya, dream )

The weight was in the gym before i started exercise so i will check on my weight once a month to see if i do lose some weight or not.

Basically i toto the gym daily for some jogging session using threadmill, can't really run for long but i keep walking for a speed of 6km/h and do some short jog like 300-500m in btw at 8km/h. So normally i'll do that for 40-50 minutes and do btw 4.5 to 5km/day.

What else can i do to help to lose some weight?Any other exercise?

And what food should i take?Say if i were to eat bread, kaya and peanut butter are those thing i should avoid right?

I'm not a milk person so anything that has milk, cheese is totally out.

This post has been edited by bearbear: May 11 2007, 11:49 PM

well i guess i'll just lose some weight first before i start on body building as i know nothing bout it.

the other way round. build up your muscle mass 1st, then burning fats will be much easier. what exercise u ask? u can always check out the pinned thread. a few good beginner's workout routine, especially mark rippetoe 3x5. if milk is out take eggs. works as well. where do u workout? which gym?

and do u play biru server? ur name in bnet is bearbear as well? i know a guy name bearbear in biruserver bnet

Hi, thanks for the reply.

Well i go to Sunway Club gym cos my dad has the membership so it's free for me to go rather than spending anymore money on other fitness center.

Alright eggs, roughly how many i should take a day?Boiled egg?

I read about mark rippetoe 3x5 on the pinned thread

Any pic for me to see what's squat, bench press, deadlift and etc?As i said i don't know anything about bodybuilding

Ya i used to play i bnet but my username was b3aR, bearbear was taken by someone else

This post has been edited by bearbear: May 12 2007, 01:44 AM

http://www.bodybuilding.com

Search for those. They have instructions and pics and video in there.

http://www.exrx.net/Lists/Directory.html

Your holy bible in weight training


This post has been edited by musclemass: May 12 2007, 09:34 PM

Thanks for the links

A friend of mine will be going to gym with me tomorrow and teach me some stuff about body building, new thing to learn

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Added on May 14, 2007, 8:48 pmI have a question bout the stuff that i eat.

Now i'm having a short holiday so i'll wake up 10-11am then make myself toasted bread then i'll cook a fried egg(with minimum oil) and a piece of smoked chicken ham(cook with no oil) then some vege&tomato.

That will be my brunch then i'll head off to gym and back home.

Dinner will be usual stuff mom's cooking but i tried to eat less and if i'm hungry at night i'll take some fruits.

My question will be on my brunch, is it ok or is there any other better way to cook non-fat brunch?

This post has been edited by bearbear: May 14 2007, 08:48 PM

why dun just eat half boiled egg or boiled egg and mash it up like an egg sandwich (but DUN put mayo) and put the ham on top and toast. btw, what bread are you eating? if can get whole grain variety might be better?

btw, you only ate brunch and dinner? only 2 meals?

Ya i have being eating boiled egg this few days, no half boil for me i just hate it!yucks!

I'm taking those normal hi-5 bread, what other do you recommend?

Ya only brunch and dinner, i'm fat cos of the junk food not because i eat alot for meals

the brand not really important for bread. just the type of bread. go for wholemeal/wholegrain breads instead of white bread. maybe you wanna try the new gardenia breakthru bread. taste wise is ok la.. not as good as the white bread tho. but its better for you to meet your goal.

ok, if you wanna lose weight, its about achieving caloric deficit. not starving yourself.
eating 2 meals a day would qualify to starving yourself.
the way to lose weight is this: burn more calories than consuming (ie, a caloric deficit)

here's a better way to work towards a diet. start with getting the figure for maintenance calories. then minus out 500-1000calories from that figure. that is the total amount of calories you need to consume daily to lose weight.

now you have that figure, you divide that into several meals. recomended is 5. means you eat every 3 hours or so... WHY? is because when your body gets food, it will continue using up energy, meaning your metabolism keeps on running. when you starve your body, your body adapts to the starved state by using up LESS calories for daily activity until it gets food. get it? so its better to spread out your meals so that your body keeps on burning energy.

and as your body adapts to the overall lower calorie diet, then you progressively decrease your calories.
by cutting out a huge amount of calories from your diet will shock your metabolism and you'll hit a plateau after a few weeks into your starve-yourself diet. at that point, you'll get depressed and think "dieting sucks, it don't work"
So, diet the RIGHT way. read up the pinned diet thread for more information. knowledge is the key to a good diet.
Good luck

Well i do take fruits and vege if i feel hungry in btw meals but mostly it's just 2 meals.

I just visited calorieking.com and using their calculator it says

The approximate daily calorie count for you to maintain your current weight is 2371 calories.

so 2371 - 1000 = 1371

I need to consume around 1371 calories per day?

So say if i were to saperate to 5 meals a day thats like 260+ calories per meal?

Is this the way to calculate it?

If it is then can you share with me like what usually they eat which contains 260+ calories per meal?

Btw thanks alot for the infos

This post has been edited by bearbear: May 17 2007, 12:19 AM

not necessarily your every male have to be the same amount of calories, make one more and one less if the total is the target its find, u cant eat the same amount u eat for dinner and for breakfast man.

and 1000 caloric deficit diet is deadly. u're gonna starve urself

when i put 1000 cals. it was ment for the severely overweight. you case is not that bad. so cutting out 500 calories should be enough. don't go 1000. thats too much, you'll actually lose muscle also.
but i think you get the idea of it already eh. just look at nutritional info of the food b4 you eat it to count the calories. other stuff can try to go here to count: www.fitday.com

but that website can be a pain in the ass sometimes.

Ok so i guess it better i start off with 500

Thanks for the info guys, will post up again if i have other questions