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 Weight loss/Muscle Gain? Ask me here!

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TSTOHNO
post Dec 8 2018, 04:04 PM

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QUOTE(xUngrateful @ Dec 2 2018, 02:07 AM)
Hi , After 7 months consistently in the gym ( 3-4 times a week ) i am starting to get no improvements and now am capped at 12.5-15kg on almost all dumbbell exercises.

What i have decided to do was to take Whey protein from Vital Whey and this is my 1st month using as i believe that i have not gotten the requirement protein intake. So my question is do you think that this is the right move ? and what else should i add in my protein shake to make it more drinkable because the last shot i take , i'll usually gag like hell
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There are many variables you can change during training they are

weight ( which you specified )

but what about

repetitions ? for example you did 4x8 , why not do 2x9 2x8 ? or 4x9 ? you can slowly add in reps

Rest time between sets ?

etc etc

there are many ways to make more progress.

Though nutrition and rest ... you have to responsible on that end well



Yes, Whey is just a byproduct of yogurt , how can it be a bad move
TSTOHNO
post Dec 8 2018, 04:06 PM

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QUOTE(andise @ Dec 7 2018, 11:36 AM)
my case is quite similar as him. but my weight is around 65 kg. Currently i eat whole wheat bread with peanut butter everyday for breakfast.

Does it contribute to my round belly?

I always do 80% treadmill in gym and  20% weight lifting. But i don't see improvement.
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This question lacks specificity , it's hard to give a good answer

What contributes to your belly is more likely your lifestyle habits than your sandwich.

I'd say lack of muscle is and high BF % is your dilemma
w3sley
post Dec 9 2018, 12:57 PM

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QUOTE(TOHNO @ Nov 30 2018, 02:01 PM)
Sunglo Greek yogurt is the one I use personally. Set yogurt works fine as well. I use one spoonful , for weight gain the volume should be at least 80g
hmm I cant explain that in person.

Google is a wonderful place.

You can search up on

1. Alan Thrall's guide
2. Mark Rippeotoe is always good
3. Jonnie Candito
4. Brett Gibbs

These are the people I learned from. You can't go wrong with these masters
*
Thanks for sharing. Nice yogurt. Just realised its Malaysian product. Tried the mixture recipe but taste weird altogether..haha maybe will consume it separately if time allowed.

andise
post Dec 10 2018, 11:06 AM

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QUOTE(-kytz- @ Dec 8 2018, 04:15 AM)
You're not providing enough information. What do you eat on a typical day? What are your macros and caloric intake?

80% cardio, 20% weight-lifting doesn't tell us anything as well. How fast are you running? How heavy are you lifting? How many sets/reps and what routine?
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sorry for not provide enough information previously

my daily meal usually
Breakfast : whole wheat bread with peanut butter,

Lunch : chicken/pork with rice sometimes pan mee

dinner : 3 days fish and rice or 2 days oatmeal after gym

Weekend
gym and no breakfast

Lunch : chicken/pork with rice

dinner : similar with lunch


Gym activities 5 times a week

treadmill : 19 minutes HIIT. speed 5, 6, 9, 6, 9 , 6, 11, 6, 11, 6, 11, 5 every 1,5 minutes

chest press machine: 3 set with weight 5 kg both side, 7 kg both side, 10 kg both side.

dumbbell 3 set : 7,5 kg

Any suggestion to help reduce belly fat?

This post has been edited by andise: Dec 10 2018, 11:21 AM
TSTOHNO
post Dec 10 2018, 04:09 PM

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QUOTE(w3sley @ Dec 9 2018, 12:57 PM)
Thanks for sharing. Nice yogurt. Just realised its Malaysian product. Tried the mixture recipe but taste weird altogether..haha maybe will consume it separately if time allowed.
*
Haha

I blended all of them since I'm lazy to eat two rounds , feel free to change it up , frozen berries are a good addition as well
TSTOHNO
post Dec 10 2018, 04:13 PM

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QUOTE(andise @ Dec 10 2018, 11:06 AM)
sorry for not provide enough information previously

my daily meal usually
Breakfast : whole wheat bread with peanut butter,

Lunch : chicken/pork with rice sometimes pan mee

dinner :  3 days fish and rice or  2 days oatmeal after gym

Weekend
gym and no breakfast

Lunch : chicken/pork with rice

dinner :  similar with lunch
Gym activities 5 times a week

treadmill : 19 minutes HIIT.  speed 5, 6, 9, 6, 9 , 6, 11, 6, 11, 6, 11, 5 every 1,5 minutes

chest press machine: 3 set with weight 5 kg both side, 7 kg both side, 10 kg both side.

dumbbell 3 set : 7,5 kg

Any suggestion to help reduce belly fat?
*
From what I can see here weight training is severely lacking


It's hard for me to give a general training program since I have not seen your physique and well there are many variables as well ( if you're up for a trainer ring me up though, I'm providing online services as well tongue.gif )

Anyways try to implement more compound exercises ( exercises that uses multiple muscles )

Exercises such as

1. Dumbbell Overhead Press
2. Dumbbell Goblet Squat
3. Dumbbell Deadlift
4. Dumbbell Chest Press
5. Dumbbell Row

These movements give the best bang for the buck

Do 4x8 each

Every Mon , Weds , Fri don't have to go with 5 sessions

Cardio and Eating wise I wouldn't touch on that

luvjim
post Dec 10 2018, 05:46 PM

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From: Puchong
QUOTE(Fat & Fluffy @ Nov 21 2018, 05:20 PM)
hello... i have got my 4 packs out, the other 4 hiding... how to get the bottom 2 out of the big lump?
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i would like to know this too.
seems the packs are building from up to bottom.

for bottom packs,
which exercise will helps to get the bottom out?

currently im doing,
jumping jack
butt kicker
knee raise
russian twist
plank
push up
crunches

w3sley
post Dec 10 2018, 09:48 PM

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QUOTE(TOHNO @ Dec 10 2018, 04:09 PM)
Haha

I blended all of them since I'm lazy to eat two rounds , feel free to change it up , frozen berries are a good addition as well
*
haha..I will go for banana, budget wise.. cheers for the info anyway!

If anyone has any cheaper alternative of food, please do recommend. I eat a lot.haha even after your mixture, i can eat 2 to 3bowl of rice.lmao

 

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