It's been 5 years of negligence at the highest level. Back then, I was advised to consume Appleton weight gain and now, my weight measurement is comparable to a rugby player. I can't imagine I let my "temple" to swell to 78 kg from 48kg. That's more than 1.5X gain. All pure solid body fat. Now. it is time to take actions. Enrolled myself to FF and let the pain begins...

Objective: Reduction of weight from 78 kg to 70 kg (hopefully most are body fat)

Period: Oct till Dec '08

The plan:

1st month
Cardio (running on treadmill) during weekdays to allow my body to be conditioned before hitting the weight room.

My diet:

Breakfast: 1 serving of oatmeal with a cup of orange juice

Snack: Wholemeal bread x 2 slices with chicken bologna

Lunch: Small rice with chicken & veggie

Snack: An apple & wholemeal bread x 2 slices with chicken bologna

Dinner: Small rice with chicken & veggie

I'm taking it step by step. Feel free to comment on my diet and the rest.

This post has been edited by sankai80: Oct 6 2008, 12:57 AM

Thanks for your advice. Will tweak my diet after the initial stage. Well I need to condition my body to some kind of vigorous workout since it has NOT been subject to any punishment for the past 5 years. I doubt I can even last 10 mins on the treadmill let alone lifting something heavy.

I have not include my supplement in the post. Vitamin C, Kordel's flaxseed oil and whey protein. I'll be in The Curve or Menara Maxis whenever visiting my customers.

Been lifting for a month now. Changed my diet plan with further reduction of carb, close to eliminate rice off my diet.

Breakfast: Oatmeal & protein shake
Mid morning: 2 boiled eggs, skimmed milk with nuts
Lunch: Chicken with vege
Tea time: Tuna with skimmed milk
Post workout: Protein shake
Dinner: Chicken rice or Salmon with baked potato
Supper: Protein shake

Tuesday:
Back & Legs 3 sets of 10 reps

Squat
Lunge
Chin up
Lat pull down

Thursday:
Chest & Triceps: 3 sets of 10 reps

Bench Press
Incline bench press
DB flyer
Kickback
Dip (as many as possible)
Rope pulldown

Saturday:
Shoulders & Biceps 3 sets of 10 reps

Military press
DB press
Front lateral raise
Side lateral raise
Shrug
BB curls
DB curls

After a month, a very minimal weight drop (water reduction?) can be seen but will expect more in coming months. Gain strenght but not size yet.

This post has been edited by sankai80: Feb 23 2009, 08:39 PM