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?

Yup it does work if your diet & workouts are good. But 'good' is subjective. You may think your food is clean and your workouts intense (gosh that reminds me someone posted that his intense workouts include kickbacks and curls ) but they may not be.

In my personal experience, fatburners work best with cardio instead of weights. In your case, your OSIM cardio bike is puuuurrrfect (Good God that bike costs RM2k ). Lipo-6 will do wonders for you if you follow the instructions.

This post has been edited by Syd G: Oct 22 2007, 10:32 PM

23/11
Morning
Doing 230kcal of cardio bike for 20 minutes
Eat oat and milk and pear

Afternoon
Eat rice, chicken, vege and some 'tempe'

Tea time
Tuna sandwich(Hi 5 bread 5 slices and Ayam brands mayonaise tuna)

Evening
Doing sprint on cardio bike, and normal cycling for 200kcal

Dinner
Not decide yet, maybe some tuna again

supper
oat+omega 3 milk

want to stay up tonight to watch man utd vs dynamo kiev

This post has been edited by ApeKG: Oct 23 2007, 07:23 PM

good job bro =D

25/10
Doing fasted cardio with cardio bike in the morning, and sprint session
230C burned. Now I'm able to do tension 2 scale to all the way. Before this 100C tension 1 and another 100C with tension 2. No more pain thanks to the good diet advice
Eat milk and oat

Afternoon: Eat late.. at 3pm. Eat chicken drummet

Evening: doing 300C cardio on tension 2 all the way.. my highest performance so far

---

Added on October 26, 2007, 7:00 pm26/10
Morning:woke up late. Doing cardio for 230kcal. Eat oat after exercise
eat rice, meat, vege and egg

Evening: Doing sprint, only manage to burn 130kcal. Muscle fatigue maybe

Night: eat tuna sandwich, some crackers

27/10

Morning: Fasted cardio. HIIT instead of slow and steady on bike... eat cornflakes and some crackers, 4 slice of bread with TC boy tuna

Afternoon: Eat rice and fish. Administration of lipo 6 orally

Evening: Eat my 2nd capsule of lipo 6 of the day. Doing HIIT again. Replenish the energy by oat, omega-3 milk and crackers

Dinner: Chicken, fish, a very small portion of rice..

Pre bed: Dutch lady low fat milk

---

Added on October 28, 2007, 12:53 amgot my lipo 6 today.. tried, and it really gives me that extra ummphh to do cardio. The fat burning effect i dunno yet because to early to judge.

wanna ask regulars here.. between HIIT and low intensity exercise, which one burn more fat and which one do you prefer?

This post has been edited by ApeKG: Oct 28 2007, 12:58 AM

hows ur lipo-6 huh ?? Feel the burn..
cant wait to get mine from sydg tomorrow..
why did u take it in afternoon n eve..
lipo-6 supposed to be taken during breakfast n lunch..

HIIT is as an addition for ur low intensity jogging.
dont do HIIT alone..
for me.. first ill jog about 1600m (4round track).. then HIIT(100m sprint + 100m return)x5.. then slow jog again 10minutes
i dunno if this is correct way of doing HIIT.. but for me it works..
sweat all over my body

p/s:- apekg, dont combine your latest post with previous one..

This post has been edited by Sawamura: Oct 29 2007, 04:50 AM

because it's a semester break now n everyday I woke up at 11am
that's why i take it in the afternoon.. is there any effect if I take it in the afternoon and evening?
thanks bro, will not combine my post after this

semester break..
hmm.. i think semester break is the good time for u to train urself wake-up in the morning
u know.. student life.. 3am 'malam masih muda'

if u take the pill in the evening.. u might hav problem sleeping at night.. insomnia so they say
if u sleep ok, then ok laa...

i am already an insomniac before taking the capsule hehe
since taking lipo 6, i still can sleep like before even i take it as late as 7pm(yesterday)
is that only the downside of taking it in the evening? no other effect such as decelerated fat loss, the drugs is not absorbed completely etc?
btw have you got yours from syd g?

yup.. ive received my lipo-6 today..

my review on it.. hmm...

the bottle is bigger than i tot..

ill give it a try soon after i finish my final exam..

im afraid the burning feel will disturb my study..

I used to take those babies before having papers to be able to study longer and combat sleepiness.

Try at your own risk

haha i plan to take it to combat my sleepiness during early morning classes when the new semester comes!
yes the bottle is bigger than expected hehe.. don't worry there's no burning effect that you can feel.. and i really agree with syd g to take it during exam days. it really give you consciousness and concentration



This post has been edited by ApeKG: Oct 30 2007, 08:38 AM

30/10
Morning: take 2 capsules of lipo 6... go HIIT jogging at a park near my house.. doing 10 cycle of HIIT

Eat cornflakes and some honey dew

p/s: on 28th and 29th I also do workout but lazy to type here

*double post*

This post has been edited by ApeKG: Oct 31 2007, 12:51 AM

did I do the right HIIT technique?

1)first 1 jog one round of a football field
2)then at corner kick spot, I sprint to the other corner spot(same side of the field,not the other half(sprint behind the goal)) dont know how many seconds...
3)then at the side of the field, i jog/brisk walk till i come to the other side of the corner spot
4)sprint again like step number 2

i repeat step 1-4 for 10 cycle( 10 times sprint).. i didn't clock the time i sprint...just sprint till my heart and legs cannot go anymore.. or do i have to clock the time of sprint and jog exactly?

i used to do like what you did.

Which was using landmark to see when to start sprinting.
I didnt clock my time of sprinting and jogging lol but 100% feels damn good after that...sweat alot right?
awesome feeling.

HIIT can be measured in two ways..
either it is in distance interval.. or in time interval..
usually people who prefer treadmill will do the time interval..

my HIIT...
1oom sprint n then return with slow jog.. repeat 5times

why didnt u clock ur time..
then how r u going to know u r improving..

This post has been edited by Sawamura: Oct 31 2007, 02:03 AM

because I think it's easier to monitor my progress by distance interval...
need to clock also ah to see improvement?
if today I do 5 cycle...tommorow 7 cycle then I think it's an improvement, no?
can i measure it that way?

Can measure that way but that way ur just measuring your endurance.

Improvement is like this - today do 5 cycles in 20 minutes, tomorrow 7 cycles in 20 mins.

Cause HIIT are meant to be short. If you can take more than 30mins that means your workout was not intense enough.

true..

or.. today do 5 cycles in 20minutes..

tomorrow 5 cycles in 19 minutes..

thats improvement

this morning I tried to do HIIT at park near my house...when I sprint, a dog chase after me and bark like mad...damn..i was so scared.. i stop sprinting and the dog still run towards me...luckily when the dog came near me, it stopped... that scared the shit out of me..manage to do only 2 cycle... damn that dog

tats considered as HIIT too.. LOL

run.. take breath.. run again..

the dog won't even let me take a second of breath.. that's not HIIT anymore
it become HIT only no interval

why i'm scared of dog aa? I see other people even dog bark or run towards them, they can walk so cool
like that auntie and uncle at that same park as me

i'm very cool with dogs. u need to get bitten by a dog to be immune to them lol

oh so you're a human+dog mutant
seriously, how you can cool with dogs? any tips to share? there are many dogs around the park I jog, so i don't want them to disturb my HIIT

This post has been edited by ApeKG: Nov 2 2007, 06:05 PM

2nd Nov

After 2 weeks of cardio.. i have lost 2 kg(from 66kg to 64) and my bodyfat % decrease from 21.8 to 21..huhu.. pretty slow

21.8 to 21 in 2 weeks dah consider fast lar tu...

really? but my tummy size not decrease at all. or maybe decrease but didn't notice

most of the time.. act dunno laa..

but when they start barking.. give them one nasty face first..

then u bark them back..

trust me.. it works.

This post has been edited by Sawamura: Nov 2 2007, 06:40 PM

now cannot see only...try dont peduli bout the tummy size for bout few months
then you will notice the difference

4th november 2007

participate in ekiden run in putrajaya.. it's a relay run.. my team is the last place for open category
don't mind... my objective is only to run as much as i can

edit: date

This post has been edited by ApeKG: Nov 4 2007, 06:37 PM

hell yeah, i like your style...its not about the win...its about the run...

dude.. u sure today is 5th nov..

Damn, im almost overweight too.

1.73m + 75kg = BMI 25.1

so freaky already...losing all my six packs and muscles

anybody have some military kind of exercise for me to follow?

thanks bro lucky no girl overtake me during the run haha

you
edited

you are slightly within the overweight range
military kind? urm guess you should try HIIT... faster result in fat loss
ask regulars here

dude dont even think about doing 5% of what the navy does in the military for training.

yes.. HIIT shud be enuf..
n throw in some weight training..
n u will find navy training unnecessary..

may i know what's the meaning behind the 10x10 reps...8x12 etc..
i know this can be found on google but i don't know the keyword to search..

i know it's sets x reps..
what is sets?? different kind of weight or different kind of exercise?
can give me some simple example for a layman like me?

This post has been edited by ApeKG: Nov 15 2007, 09:14 AM

this will answer ur question

http://www.t-nation.com/readArticle.do?id=...cr=bodybuilding

so that means 3x10 is like doing 10 reps 3 times with a short rest each time?
that mean i actually doing 30 reps rite?
i want to get myself a set of dumbbell next month, mind to suggest me the workout plan? what to do and what not to do...

like bench press, squat etc...
i know the triceps kickbacks is useless

u r doing HIIT by running n cycling rite? is anyone out there can advice me to do HIIT using jumping rope aka skipping?i've been doing skipping for my cardio..thx in advance


p/s:sori, hijacking...theehehehe~

yeah, for e.g:

1st set x 10 repetitions ,

Rest 1-3 minutes

2nd Set x 10 repetitions,

Rest 1-3 minutes

3rd Set x 10 Repetitions

Done.

Yeah, 30 reps in total.

Focus on compound movement.

You can start searching here : http://www.bodybuilding.com/fun/exercises.htm

E.g:

Skip with normal speed for 1 minute,

Then Skip with the fastest speed u can for 15 seconds

After a short burst of speed skipping for 15 seconds, skip with normal speed again....and repeat...

U can configure the Normal Speed Skipping and Fast Speed Skipping intervals to your preference.