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

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

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

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

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.