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

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

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

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?

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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

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

@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?

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?

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

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?

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

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

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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

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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

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

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?

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?

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?

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

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