Sometimes it fluctuates.. need to take weekly average

107 to 104kg currently

Calorie counting with slight deficit
Strength training 3x a week
Cardio 2-3x a week
12k steps everyday

Gambate everyone

Wow hope u are ok now..

Only drink 💦 no sugar, that's terrible
U losing density, bones 🦴 brain 🧠 muscles, and shrink the balls
Fat cells die, only when we starve. Longest u starve,more fat cell will die

u can watch the Chinese movie ''Yolo'' as motivation

The main actress/director lost almost 50kg over a period of one year in this movie. The entire journey is in the movie. The actress actually lost weight in the movie.

Is it healty to lose that much mass in only 1 year?

U will have alot of loose skin probably

Go find a muaythai gym..

4 days a week.. first 3 month join normal class, subsequence join advance class.. (you will be surprise how much your stamina increased in 6 months time)

No Sugar drinks, No tambah nasi..

ideal weight will be 75kg.. anything below it, is quite lean already..

good.. the hardest way to drop is between 88-82kg..

Bro, how the progress now?


me now 95kg, daily +-1kg, tomorrow maybe 94/96kg
this week try do keto & IF.
maybe can go down up to 92-93kg if no cheating... hehehe

Jan-May around 93-96kg... end 2025 tarket <93kg, max weight loss 90kg...

Don't eat after 7pm.
Eat only lite food like oat with water or milk for dinner.

Weight maintenance is a lifestyle.

yeah., i see ppl get good results with OMAD. starving themselves, keto, carnivore

but do you really want to do that for life? once u stop doing it yr weight will balloon back. Better choose something sustainable that you can do for life

Your life, your choice.

use to feel that way also,
but as you aged... you had enough of all the good food already.
taking care of health become main priority...
healthy body (mental + physical), happy life. makes sense, right?

Yup

Obese ppl no choice, have to exercise daily, cant be lazy.
Cut sugar to minimum, eat only one or two meals daily.

Ts, how's your progress? All the best to your endeavor

me now back to 96kg...
lowest was 92.8kg...
i think mostly due to eating bread/ pastry & snacks...
not sticking to keto, omad & IP also lost edi...

but mood very happy lh...

lol...bang, dah tau mistake tu, jangan pulak nak buat lagi!

For that weight, better, to cut your sugary stuff, first, then slowly progress to carbo and quantity, while maintaining and increase slightly your physical training such as walking.

Nothing is too late. The important thing is that you realize and work towards improving it.. I myself didn't do any form of sports or workout since I was young..only started at 37.. now consistently at the gym 5-6 days/week for a light workout..things are getting better