hi to all the pros here,

i'm being 0wnz by fats!!!

my problem areas: stomach, thighs, buttocks

i have a HUGE stomach, my waist stands at 33 inches, i have thighs so big they are almost touching each other, my buttocks are very huge either...

and guess what, i weigh only 59kg..i'm asian btw

i know its my diet and occupation thats causing me such, as you know, asians have exceptionally unhealthy diets.

morning i have noodles (fried/soup depends), with iced milk tea, sometimes i take red bean buns

lunch is usually rice with chicken/pork, abit of veggies, fish

dinner is very varied depending on the day and my programme, but generally its all unhealthy stuff like pasta, rice, fried/oily stuff

i dont drink alot of water

i play soccer occasionally, and i try hard to jog every other day

but its NOT working, i look the same with no improvement at all.

but the lucky thing is i dont look fat with clothes on, but i WANT to be able to look good, i am small in nature, its just that i have a desk bound job and i just fall prey to the temptation of good (alas, unhealthy) food...

i know my problem is the same as with everyone else, but the funny thing is im only 59 kg but i feel extremely fat...

feel free to comment, dont flame or scold me....i m feeling miserable enough already :(

Probably the best place to start is to figure out how many calories you eed to eat to lose around 1-2 pounds a week. A good rule of thumb is your weight in pounds x (10 to 12). So for me (I weigh 160 pounds) that would be 1600-1920 calories per day. You'll have to track your weight to figure out the correct amount in your personal range that's right for you.

It sounds like you're eating good food, just fried versions of it. Try to eat non-fried noodles, chicken and fish. Also, ry to eat 5-6 meals a day 3 hours apart.

Try to make exercise a regular part of your plan and include weight training if possible. It will make a big difference in your physique once you start to trim down.

Most important is to make a plan. Plan your diet and exercise and stick to it. That should be good to get you going in the right direction.

hi to all the pros here,

i'm being 0wnz by fats!!!

my problem areas: stomach, thighs, buttocks

i have a HUGE stomach, my waist stands at 33 inches, i have thighs so big they are almost touching each other, my buttocks are very huge either...

and guess what, i weigh only 59kg..i'm asian btw

i know its my diet and occupation thats causing me such, as you know, asians have exceptionally unhealthy diets.

morning i have noodles (fried/soup depends), with iced milk tea, sometimes i take red bean buns

lunch is usually rice with chicken/pork, abit of veggies, fish

dinner is very varied depending on the day and my programme, but generally its all unhealthy stuff like pasta, rice, fried/oily stuff

i dont drink alot of water

i play soccer occasionally, and i try hard to jog every other day

but its NOT working, i look the same with no improvement at all.

but the lucky thing is i dont look fat with clothes on, but i WANT to be able to look good, i am small in nature, its just that i have a desk bound job and i just fall prey to the temptation of good (alas, unhealthy) food...

i know my problem is the same as with everyone else, but the funny thing is im only 59 kg but i feel extremely fat...

feel free to comment, dont flame or scold me....i m feeling miserable enough already :(

How tall are you? 130pounds is not very heavy. I'm thinking you need to start weight training to alter your fat to muscle ratio. Your certainty not that heavy.

Foods look pretty good like puppy said besides fried.

hi, thanks for the replies.

i'd like to ask a few qns...

1) whats HIIT training? i mean, what does the acronym mean?
2) how do i go about having weights training? i only do jogging and soccer, i do not have dumb bells and i've been to the gym before (laugh at me! everyone does..) because i don't know anything about working out..

its pretty hard for me to keep 5-6 meals per day, because i'm serving in the army (compulsory) and the meals are basically breakfast, lunch, and dinner..

actually, i don't know about the food thingy, i basically am a sucker for snacks (potato chips, chocolates), but i'm really trying very hard to cut down on them, i also am trying to cut down on fried food..

but sometimes its quite hard because i always come to a situation where i have no other choices of food, so i'll have to make do with it..

as for calorie intake, i dont really watch it, because i don't like to think about all these when i'm eating :d_confuse

anyway i like to wear extra big shirts and jeans so i dont look fat, but i want to be lean and i dont go to the beach because i don't want anyone to see such a huge blog of big fats in my stomach!

If possible, I'd swap the carbs you consume (rice, noodles, bread...) from white flour to whole flour.
Recently I've noticed people being very cautious about the brands of the whole flour goods as well. Also, IMO you should incorporate a bit more protein into your diet (fish, egg whites, meat etc.) because 2/3 meals you mentioned are consisted of carbohydrates only.
You should definately drink a lot of water. At least 3-4 liters.

How tall are you? 130pounds is not very heavy. I'm thinking you need to start weight training to alter your fat to muscle ratio. Your certainty not that heavy.

Foods look pretty good like puppy said besides fried.


That's why he's in such a bad spot! 130 lbs. with a 33 inch waist = VERY skinny fat.

willy - Good luck!

That's why he's in such a bad spot! 130 lbs. with a 33 inch waist = VERY skinny fat.

willy - Good luck!
Not necessarily. 33 inch pants may be stretching it for a 130 lb. person. But if the tape measure is wrapped around the belly button at 33 inches it may not be that big. My pants are size 32, but the tape measure around my waist is bigger.

CAPS.
hi, thanks for the replies.

i'd like to ask a few qns...

1) whats HIIT training? i mean, what does the acronym mean?
HIGH INTENSITY INTERVAL TRAINING

2) how do i go about having weights training? i only do jogging and soccer, i do not have dumb bells and i've been to the gym before (laugh at me! everyone does..) because i don't know anything about working out..
MAY WANT TO HIRE A PERSONAL TRAINER FOR A FEW SESSIONS TO LEARN PROPER FORM AND EXECUTION OF VARIOUS EXERCISES. START READING THE SICKY THREADS AT THE TOPS OF THE DIFFERENT FORUM SECTIONS HERE AS WELL.

its pretty hard for me to keep 5-6 meals per day, because i'm serving in the army (compulsory) and the meals are basically breakfast, lunch, and dinner..
OK, YOU CAN STILL LOSE FAT/GAIN MUSCLE ON 3 SQUARES, IT IS JUST NOT AS OPTIMAL AS FREQUENT FEEDINGS.

actually, i don't know about the food thingy, i basically am a sucker for snacks (potato chips, chocolates), but i'm really trying very hard to cut down on them, i also am trying to cut down on fried food..
OK

but sometimes its quite hard because i always come to a situation where i have no other choices of food, so i'll have to make do with it..
YOU HAVE SITUATIONS WHERE YOU HAVE NO CHOICE BUT POTATO CHIPS AND CHOCOLATE?

as for calorie intake, i dont really watch it, because i don't like to think about all these when i'm eating :d_confuse
YOU DON'T HAVE TO COUNT CALORIES. IT IS OPTIMAL BUT NOT NECESSARY. YOU CAN COUNT PORTIONS. YOU MIGHT WANT TO TRY WWW.BODYFORLIFE.COM ...

anyway i like to wear extra big shirts and jeans so i dont look fat, but i want to be lean and i dont go to the beach because i don't want anyone to see such a huge blog of big fats in my stomach!

hi to all the pros here,

i'm being 0wnz by fats!!!

my problem areas: stomach, thighs, buttocks

i have a HUGE stomach, my waist stands at 33 inches, i have thighs so big they are almost touching each other, my buttocks are very huge either...

and guess what, i weigh only 59kg..i'm asian btw

i know its my diet and occupation thats causing me such, as you know, asians have exceptionally unhealthy diets.

morning i have noodles (fried/soup depends), with iced milk tea, sometimes i take red bean buns

lunch is usually rice with chicken/pork, abit of veggies, fish

dinner is very varied depending on the day and my programme, but generally its all unhealthy stuff like pasta, rice, fried/oily stuff

i dont drink alot of water

i play soccer occasionally, and i try hard to jog every other day

but its NOT working, i look the same with no improvement at all.

but the lucky thing is i dont look fat with clothes on, but i WANT to be able to look good, i am small in nature, its just that i have a desk bound job and i just fall prey to the temptation of good (alas, unhealthy) food...

i know my problem is the same as with everyone else, but the funny thing is im only 59 kg but i feel extremely fat...

feel free to comment, dont flame or scold me....i m feeling miserable enough already :(


Dude -
1)CLEAN UP YOUR DIET!!!!!!!!!!!!
2) get rid of all the fried food
3) Add a few more clean meals
4) Add more protein
5) Get a resistance training program

hi all,

its been a few days since my post, just wanted to inform you guys that diet-wise, its not working!!

i've been telling myself to refrain, but the more i do, the more i eat when i eat!!!

i will list down what i ate today:

breakfast (0930hrs)
- a bowl of noodles (with abit of chilli, a bowl of soup with 4 fishballs)
- iced milo (milo is a drink similar to ovaltine)

i skipped lunch

afternoon meal (1500hrs)
- a chicken bun
- iced tea (sugared but not that sweet)

before dinner (1800hrs)
- 4-5 biscuits (i dont know how to describe, it tastes milky)
- 2 peanut biscuits

dinner (2030hrs)
- bee hoon (fried, i had no choice, there's only this available)
- cabbages
- fish cake
- a small pack of crackers

note that this isn't my "normal" meal routine. due to circumstances i had to make a few adjustments to my food today

but generally its like this though, somewhere along this line...

but there're times where i get urges to take something and i take them.
things like potato chips, chocolates, sugary drinks.

i did not exercise today because i was on duty.

i play soccers on mon, wed, and fri. i don't know how to do weights training. i do abit of crunches and situps every mon, wed, and fri too. and i make it a point to jog on sat and sun..

any pointers?

how do i take more "protein"?
i don't see my country selling protein shakes anywhere...

i think my diet needs the most help!! i can't help myself!! can someone tell me what can i do...the temptation is so fuc*ing huge!!

i've been telling myself to refrain, but the more i do, the more i eat when i eat!!!

but there're times where i get urges to take something and i take them.
things like potato chips, chocolates, sugary drinks.


i think my diet needs the most help!! i can't help myself!! can someone tell me what can i do...the temptation is so fuc*ing huge!!

You HAVE to get your eating under control. Don't say you can't help yourself. You are the ONLY person who can help yourself. If you get a craving for chips, chocolate or sugary drinks, ignore it, or have a healthier alternative.

You're not on your own, you will find a ton of support here, but we can't change your diet for you. You have to do that.

Its not always easy to eat healthy, but if you don't your chances of making significant progress are reduced dramatically.

I really don't know what you want us to do. We can't come over there and watch you every second and make sure you eat healthy. It's up to you.

We provided you with some help, but it looks like you didn't adhere to any of it or even make much of an attempt. I advised you to read the stickies and/or hire a trainer to help you get started with your weight training, yet you're still asking very general questions about weight training: "I don't know how to do weights training; any pointers?"

We are here for you and we want to help you, but you have to meet us half way; you have to put in some effort.

And you really have to want it. It sounds like you do not really want it yet because you are continuing to make poor food choices. You have to want it, you have to make it a priority. Until you do this you won't find much success.

Again, we are here for you, but you need to put in some more effort too. :gl:

Dude, it sounds like you know exactly why it "isn't working." You haven;t changed your diet at all from what I can tell. You don't need protein shakes, or anything fancy. Try to eat lean meats. Fish is good, but not fish cakes. Chicken is good, but not chicken buns. Get it? For your first meal for example,
"breakfast (0930hrs)
- a bowl of noodles (with abit of chilli, a bowl of soup with 4 fishballs)
- iced milo (milo is a drink similar to ovaltine)"

Instead of a bowl of noodles, eat a piece of fruit, oatmeal, and chili (although a less fatty protein source like eggs would be way better). I don't know what fish balls are but if they involve white rice I would drop those too.

Get rid of the iced milo and have a liter of water. This will help control your appetite as well. Many times when people feel hunger they are actually just thirsty.

I'm not going to write you a whole eating plan but you should be able to get the gist of it. Read the stickies in the fatloss forum and there are some good recipies in the corresponding forum as well.

As far as weights go. There are some very detailed workout plans on this forum. Use the search button and look up "body weight exercises" since I'm guessing you don't have access to weight equip.

as you know, asians have exceptionally unhealthy diets.


We do? Rice is generally considered a pretty decent form of carbs, as far as I know. Jack up your intake of proteins and it's not so bad.

Based on what you've written, I'm guessing you're in Singapore. If that's the case and you're in the military like you said, there should be no excuse not to have access to a gym. Your camp should have one, or if not, your neighborhood should. You need to get over your reluctance to do weight training if you want to lose weight and put on some muscle. PM me if you're having trouble with this, I'm sure I can point you to a facility with weights near you.

That said, good luck.