Hey everyone, i'm a newbie here. Decided to start a journal as i can see alot of others over here are very determined with their diets and exercises. Hopefully, this will encourage me to push myself so i can reach my goal of losing weight and gaining muscle mass. Here's some info about my current status.

Currently weighing at 68kg. Height is about 165-169 cm. I need to know if i can stop doing cardio now and move on to other activities like light weight lifting. I am in no rush to see results immidiately as i know it requires alot of determination,patience and discipline but i am hoping that i will be able to tone all my body parts in the next few weeks and i also hope that some of you guys can gimme some advise on the do's and don't in dieting and exercising.

My diet and exercise regime this morning.

Only did cardio on treadmill and stepper for about an hour. Burned about 400 cals.

1100- ate a ham sandwich. wholemeal bread. low-fat cheese. very little butter.
and i also ate an apple

1700- just ate an apple, natural low-fat yoghurts and a wholemeal bread.

I know alot of people are gonna say my diet is wrong so i would like to ask on your opinion on what to eat.

fuu lamak...eat so little only? ada cukup ke?
i dont know if my diet is right or wrong but i spread up my meals to 5 meals a day..each meal about 3 hours apart...
its up to you to adjust larr...whether you wanna eat every 2 hours or 3 hours....tell you the truth i dont know whether if im doing the right thing myself
good luck dude, by the way...where do you workout dude?

hehe after reading T-Nation's article.

I think you should read it too. Let me find that link
its regarding your goal.

Lose body fats or gain muscle. Because doing both is kinda contradicting

Why? simple. Caloric deficit - Lose body fats. Caloric Surplus - Gain muscle
I might be wrong but its what i remember. I still haven't found part two.

Exercise is always good anyway. Its just your goal. For me? I decided to lose body fats. I was like you at first. lose body fats while want to gain muscle.

Wait ah bro...I'll find the link

@ Disciplie - i train at celeb fitness hehe. can see me there usually at night nowadays cause spm is over. i skip breakfast alot not because i want to, but its that now that exams are over. i sleep really late and wake up late. So sometimes, breakfast becomes lunch. And thanks for wishing me good luck

@ metalfreak - Yeah, i want to gain muscle but everytime go gym see people use all those weights. I am clueless on what to use

This post has been edited by dchm: Dec 3 2007, 07:21 PM

Take your time and READ. Its pretty easy and it makes sense

=) Also thanks to Jones. he was the one that gave me the link(to everyone lah..he posted in the bodybuilding thread =) I just realized i had it bookmarked)

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

Have fun.

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Added on December 3, 2007, 7:26 pmanother important thing

Do not..i repeat do not skip breakfast LOL

most important meal of the day =D Saves your muscle.

This post has been edited by metalfreak: Dec 3 2007, 07:26 PM

Thanks alot for showing me that and the tips as well metalfreak. I will read it when i have the free time and i will try to make sure that i get my ass up early for breakfast tomorrow.

edit: i would like to ask, what actually happens when i lose muscle? is it bad for the body? can anyone explain pls?

This post has been edited by dchm: Dec 3 2007, 09:24 PM

Put it this way.

We have a Kancil(850cc)[Very little muscle] and a Ferrari (4500cc)[Greater quantity/mass of muscle] idling at the traffic junction.

Which one would consume more fuel (body fat)?

Which one would be more powerful?

Which one would be more presentable?


Obviously, when we have more muscle we would experience:

1. Greater BODY FAT burning capacity (Greater Metabolism Rate)

2. We would possess greater level of energy

3. Obvious.


So, what you should do while losing weight?

1. Make sure you LOSE BODY FAT not MUSCLE.

2. Incorporate weight training into your weight loss program. (To induce muscle growth and increased metabolism to burn MORE BODY FAT at rest)

3. Ingest sufficient Protein to support muscle recovery and growth.

yeah, my question is... where do i start? should i start doing dips or other stuff? how heavy? should i start light and make my way up?

edit: about the protein, i usually do take protein shakes ( there is a protein shake at my gym called mega milk, really tasty ) sometimes. anyways, i am planning to do more cardio tomorrow and reach my goal of burning 500 cals.

This post has been edited by dchm: Dec 4 2007, 01:04 AM

1.5g per pound of body weight should be your protein consumption.