Hello guys
I'm a university student, weight 66kg currently and my height is about 168cm. My BMI is nearly on the obese range(23.3) and my body fat % is 21.8(read from my osim cardio bike)

I'm on a mission to lose weight, probably to 60kg in a few months and most importantly to get rid of my fat under the chin and the spare tyre around abdomen(or love handle rite?). Just started the mission on 18th October 2007.

Currently I only do cardio exercise with cardio bike, no other exercise. I don't have any specific schedule or time for the cardio bike,sometimes morning, sometimes afternoon, night, just do it anytime I want.I do it once a day, and sometimes twice a day. Everyday. Each session I begin with minimum tension (scale 1) until I reach 100calories(or Kcal??not sure) for 10 minutes and after that I increase the bike tension to scale 2 for another 100calories. So total calories burnt is 200 per session for 20 minutes. When I used the scale 2, my thigh feel sore and pain.

I haven't decide on my diet yet but currently, my diet is, morning oat with milk, and cornflakes. Lunch also oat with milk and the night is the same. Sometimes got fruits. I I don't know how long I can resist with diet like this. I do cheat on my diet. I'd like to eat fried chicken, cheese etc.

So I'm here seeking advice and critics on my workout and diet. What I need to change in my workout and diet. And how to minimise the pain in my thigh while I'm doing the cardio bike. And I decided to buy Lippo6 to assist me in losing fat.

Thanks in advance

This post has been edited by ApeKG: Oct 29 2007, 08:47 PM

WAH..Oat and milk for all 3 meals

dont have to go so hardcore man... you still need proper meals.

Your morning meal is good..
For dinner...You can still eat your food like chicken and all...just lessen your carbo intake for your dinner.

=D try doing your cardio in the morning and evening. Morning as in empty stomache. Don't go too intense...since you're on a bike not sure how long you should cycle >.< I'll leave it to other gurus here.

What i did was running in the morning and evening. Proved to be effective.

Dude, are you sure u're fat? 66kg deyyyy

you like fried chicken & cheese?
Looks like you need keto....
ask the keto expert here (syd g)

haha I know the first thing people will criticize will be my extreme diet really need advice in this.. need suggestion what I should eat for lunch and dinner.
and also the cardio bike. The main problem is the pain in the thigh. I have no problem with stamina while doing the 20 minutes cardio, only pain limits me. And if I jog also I don't have any problem with stamina, only my legs will feel pain.
and do I need to do some weight exercise to maintain my muscle mass?

btw, metalfreak, how long you go jogging? light jog/fast jog etc?
Thanks

oats and milk for all 3 meals.

result after 3 months
1. u will lose a lot of weight
2. becuz u lost all your muscle mass
3. u lose your muscle mass to an extend your metabolic rate is so pathetic, u cant burn an ounce of fat.
4. u will lose your muscle mass to an extend that your daily calorie burning ability drops to the calorie u are taking right now, around 800calories. and your weight lose progress will stagnant forever, until u eat even less.
5. u lose everysingle ounce of muscle mass u have, until u r so pathetic u couldn't squat bodyweight.
6. u decide to eat like a normal people again after all these months of suffering but your weight stagnant after 3 months of weight lost.
7. your bodyweight, boom to sky high daily increment, cuz u r eating like normal again, which is an average of 2000calories, where as your body is so pathetic, it can only burn 800 calories(thanks to all muscle mass lost u did to yourself earlier). with an 1200 calorie excess, it aint funny anymore.
8. u decide to jump off a building

PS: u have pain becuz your diet is so pathetic, it isn't enough for u to recover from just a session of light cardio.

This post has been edited by jones008: Oct 22 2007, 05:42 PM

I'm not fat if you look with a naked eyes .. I looked very normal if I don't show my admomen and if I don't show my double chin
I have a problem I hide under my clothes

becuz u r the average skinny fat malaysia have all over the country.

build muscle, and lose your fat.

or lose your muscle, lose your fat, and stay skinny fat for life

ok. Got it . Basically your point is I will give up doing all this exercise after 3 months of my pathetic diet.huhu
Will eat more food containing protein for lunch and dinner. I can survive with no rice. I only eat chicken, but has two eat 2 chicken la. Is that good?
Can give me suggestion for my lunch and dinner?

---

Added on October 22, 2007, 5:51 pmso, what I need to do? provided that I have changed my pathethic diet. Can I just maintain the cardio bike exercise only? or did you say that I need to do some weight training with dumbbell to build muscle?

This post has been edited by ApeKG: Oct 22 2007, 05:51 PM

add half serving of rice into your lunch and skip rice on dinner. 1 serving is the size of your fist, half of it, u measure.

put in chicken/fish/beef/pork in to every meal. protein is crucial.

eat 4-6 meals a day

breakfast : eggs white, oats
lunch : half serving rice, 1-2 serving meat, 1-2 serving vege
tea time : some sandwich? tuna sandwich will do good
dinner : no rice, 1-2 serving meat, 1-2 serving vege
pre bed : Milk(must)

exercise? u join a gym? got dumbbells at home? noes? do this
http://www.t-nation.com/readTopic.do?id=459685

do them after or before your cardio is fine. do them 3-4 times a day.
if u got the dumbbells. then a lot more can do.

too much cardio will burn your muscles. do cardio in the morning, and one in the evening. alternate days or wat ever. light jog, walk, sprints. do all 3. put uphill sprints in on of the evening, 2-3 times a week. jog every morning or evening. walk optional.

for sprints got a hill? run up the hill, walk down the hill slowly and rest awhile before sprinting again, repeat 3-6 times.

why sprints? builds u muscle. its just like resistence training

can I substitute the jogging to cardio bike? and the uphill sprint to high-tension cardio bike?

and how long do I need to do that each session? for jogging and cycling?

and the target for burning calories each session? is burning 200calories each session is good enough? or do i need to do more?

thank you very much bro jones, and sorry if you are annoyed with my many noob questions huhu

I just got home =D got badminton session soon

I jog 2KM each session. Pretty constant distance..I dont time >.<
last time i timed myself...2KM in 13mins 20 secs lol

Slow pace i guess hehe...

@metalfreak
that's pretty good. not bad at all. 2km in about 13 mins.
so long since I last played badminton huhu. now I think I can't hit the ball properly

well, any opinion on thermogenic capsules such as lipo6.. can it help to get rid of my fat?

ok. joggin or cardio bike the same. high tension or low tension make sure u cycle like trying to run from a 80km/h leopard running at u.

sprint like this

If you select sprints as an option I suggest keeping the total distance for the session at around 300-400m at the maximum. For example you could perform:

4 x 30m (120m total) + 3 x 60m (180m total) = 300m

or...

6 x 30m (180m total) + 2 x 60m (120m total) = 300m

or ...

5 x 60m = 300m

or...

1 x 30m, 1 x 60m, 2 x 100m = 290m

rest around 3-5 minutes between each sprint

but if 300m on a bike is too low, no?
maybe can do like 700m?
and what's your view towards thermogenic capsules that is said to help burning fat?is it worth it?

i have never use those fat burning products so i dono.

300m is enough. u wouldn't last that long with 700meters. sprint with max speed. not 80% of your heart rate or wat. max.

W0000000000000000000000T , 66KG IN OBESE RANGE ?

BMI 23.1
in that case.. Kaka is already obese
with only 66kg, pleaseee... dont call urself obese.
if u r already obese, then wut would people call me
XXObese..

haha sorry2.. wrong term..it's actually overweight..not obese
haha so cute you compare it with kaka's bmi
but my 66kg is a lot of fat only.. it should be 60kg for me..6 kg of fat

This post has been edited by ApeKG: Oct 22 2007, 10:14 PM

6kg of fat? That means u have 9% bodyfat. You should have striated butt by now.

it's actually 13.6kg of fat if the reading is 21.9..
sorry.. kinda noob with this
btw, syd g, does lipo6 really effective? provided that I have a good diet and workout?