Discussion on Muscle Building, Weight Lost, Weight Gain, Gym Workout

[begleitung]

On 5/9/2020 at 11:01 AM, vicerean said:

 

Yes and no.

 

An average person requires around 0.8-1.2g of protein per kg bodyweight which is around 48g - 72g if you're 60kg. It is feasable to hit those numbers with foods and making protein supplements seems unnecessary.

 

However, if you're very active in sports or heavily involved in weightlifting, protein requirements were higher to aid recovery of muscles.

 

For some, this can't be solely done by foods/diet as it requires huge quantities of protein sources (meat,chicken,fish) to hit it. As an example, a 75-kg weightlifter needs around 150g of protein (2.0g protein/kg) which is equivalent to 500g of chicken breast per day. Realistically, not everyone could eat that much in a day. Besides that, there's also food timing and the athlete's gut health that need to be considered as well.

 

This is where protein powder comes in as it acts like a supplement your diet to hit your recommended protein intake. Do not treat them as meal replacements as there's other nutrients that your body needs which you could only get from real foods.

 

TLDR: It's not necessary. Depending on one's protein requirement, protein powder supplements daily food that one consume daily, not replacing it altogether.

Thank you for the tips!!

[begleitung]

Has anyone ever had any bad experience/ reaction etc to protein powder?

[paolalopez118]

Hello friends, I am in a very difficult position today because I went to the GYM daily and with these quarantine times it causes me to sleep like a morza and watch movies, I live with my partner.

[xydboy]

On 5/12/2020 at 4:35 PM, begleitung said:

Has anyone ever had any bad experience/ reaction etc to protein powder?

Actually if you are worried about acne lesions, you can opt for drinking milk or soy products, or even consume whole eggs without having to touch supplements. Why some people go for supplements could be due to cost. Its cheaper after doing the math. Case studies showed that the lesions reduced from the 2nd month on wards. If you drink milk or soy and nothing happens, then you can stick to it.Anything that can be done consistently is the best solution.

[begleitung]

14 hours ago, xydboy said:

Actually if you are worried about acne lesions, you can opt for drinking milk or soy products, or even consume whole eggs without having to touch supplements. Why some people go for supplements could be due to cost. Its cheaper after doing the math. Case studies showed that the lesions reduced from the 2nd month on wards. If you drink milk or soy and nothing happens, then you can stick to it.Anything that can be done consistently is the best solution.

I am more concerned of undeclared steroids etc in these supplements. 

[Cernunnos]

17 minutes ago, begleitung said:

I am more concerned of undeclared steroids etc in these supplements. 

That's one good reason to have that in the back of one's mind when making decisions on whether to take supplements or not. I don't take them and neither do I encourage taking them when they are not necessary but its each person's decision. You will need to trust them (for the mixtures they declared on the labels) if you are going to buy them and consume them.

[begleitung]

And they are not cheap too, possibly hazardous to health. 

[sum1outhere_03]

Another helpful? videos

 

Edited May 15, 2020 by sum1outhere_03

[xydboy]

19 hours ago, begleitung said:

I am more concerned of undeclared steroids etc in these supplements. 

Totally agree with your sentiments. Each to his or her own. Hence, I recommended whole food instead. Actually, one can actually request for lab analysis on batch items for some supplements. Some brands do share the lab analysis if requested.

[xydboy]

18 hours ago, begleitung said:

And they are not cheap too, possibly hazardous to health. 

I made this into a separate post because it can get quite lengthy. Your statement on it being cheap may not necessarily be true for all food sources.

1) there's no scientific evidence that protein supplementation is hazardous to health. Adulteration aside, excessive amount of protein does not incur issues pertaining to health.

2) Its actually cheaper for most protein.

 

Lets do the math for the following items. I have made fair comparisons in terms of cost per g of protein. It is given that the total protein required per serving after resistance exercise for average healthy adults: 20 to 25 g; https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1 . The following are the amount of food needed to be consumed after a bout of resistance exercise.

 

Eggs:

NTUC pasar eggs (30 eggs per tray at $4.80; link: https://www.fairprice.com.sg/category/eggs)

Amount of protein in an egg: 6.3 g; link: https://www.healthxchange.sg/food-nutrition/food-tips/egg-facts-nutritional-value-cholesterol-count

Amount of eggs required per serving: ~4

Amount of eggs needed over 70 training days: 280 eggs ($48, $0.02 per g of protein)

Milk:

1L HL milk ($3.20 from the same link above)

Amount of protein in 1L: 50 g; refer to packaging)

Amount of milk required: 500 ml

Amount of milk needed over 70 training days: 35 L ($112, $0.06 per g of protein)

 

Chicken breast:

Kee Song Fresh Chicken Breast ($3.25; from the same link above)

Amount of protein in 1 packet (300 g): 41 g; link: https://focos.hpb.gov.sg/eservices/ENCF/FoodAnalysis.aspx?p=1

Amount of chicken breast required: 0.5

Amount of chicken breast needed over 70 training days: 35 pieces ($113.75, $0.07 per g of protein)

 

In comparison to:

ON Whey:

1 tub = 70 servings ($78.86; link: https://sg.iherb.com/pr/Optimum-Nutrition-Gold-Standard-100-Whey-Chocolate-Coconut-5-lbs-2-27-kg/69590?gclid=EAIaIQobChMImqqJ_rW36QIVFR4rCh28Zg-cEAYYASABEgJryPD_BwE&gclsrc=aw.ds)

Amount of protein in 1 serving: 24 g

Amount of protein serving needed over 70 training days: 1 tub ($78.86, $0.04 per g of protein)

 

Myprotein:

1 tub = 100 servings ($104.99; link: https://www.myprotein.com.sg/sports-nutrition/impact-whey-protein/10530943.html)

Amount of protein in 1 serving: 21 g

Amount of protein serving needed over 70 training days: 1 tub ($104.99 [$57.74 after current 45% discount], $0.03 per g of protein)

 

As you can see, the only cheaper alternative to whey supplement would be eggs itself, and that's if you purchase them in trays. We all know the differing cost if one were to buy 10 eggs vs 30 eggs. I have not done the math for beef and fish, but I would reckoned that they would be equally, if not more costly than the chicken breast. If you do not mind consuming 4 whole eggs per sitting, that would be the most economical. Rest assured that consuming eggs will not have an issue on elevating risk of cardiovascular disease (https://www.cambridge.org/core/journals/public-health-nutrition/article/association-of-eggs-with-dietary-nutrient-adequacy-and-cardiovascular-risk-factors-in-us-adults/5AA1F049F668194A7390EAE18E7A08E7)

[Steven94]

Not sure why there's a hate on protein whey, but as long as you take it with moderation, select from reputatable brands, do your research and understand the ingredients - protein whey is the cheapest protein to help make dieting and achieving macros easier.

 

All supplements (even real food) may have side effects, so experiment on them, be aware of any gastrointestinal issues or any weight gain/changes.

[kjboy]

20 hours ago, Steven94 said:

Not sure why there's a hate on protein whey, but as long as you take it with moderation, select from reputatable brands, do your research and understand the ingredients - protein whey is the cheapest protein to help make dieting and achieving macros easier.

 

All supplements (even real food) may have side effects, so experiment on them, be aware of any gastrointestinal issues or any weight gain/changes.

Whey protein is supplement, processed food.

Not whole food nor real food.

If you read the nutritious label, u will know whey protein contains some emulsifier, artificial flavoring, sweetener.

https://www.quora.com/Are-emulsifiers-in-food-bad-for-you
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/artificial-sweeteners/art-20046936

 

[Steven94]

36 minutes ago, kjboy said:

Whey protein is supplement, processed food.

Not whole food nor real food.

If you read the nutritious label, u will know whey protein contains some emulsifier, artificial flavoring, sweetener.

https://www.quora.com/Are-emulsifiers-in-food-bad-for-you
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/artificial-sweeteners/art-20046936

 

I don't get the point you are trying to make, are you supporting or against supplementation of whey protein? The links provided doesn't conclude anything about your case.
Real food has it's side effects, sometimes as much as processed food. It's all about moderation. A supplement is what it is, it doesn't replace real food, but it's helpful.

[xydboy]

6 hours ago, kjboy said:

Whey protein is supplement, processed food.

Not whole food nor real food.

If you read the nutritious label, u will know whey protein contains some emulsifier, artificial flavoring, sweetener.

https://www.quora.com/Are-emulsifiers-in-food-bad-for-you
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/artificial-sweeteners/art-20046936

 

Hmm...you have to question why the manufacturers do certain things.

 

Milk is prone to microbial and physical deterioration in its physical form, hence many manufacturers have attempted to alter its form to increase its storage life. To overcome this problem, milk can undergo many different treatment, from heat treatment, or conversion to other forms. One of the means, is to convert it into powders. The dehydration or the removal of water would aid in creating a stable environment for longer shelf life. Apart from which, it is also cost-effective to transport more concentrated form of milk powder. You often see emulsifiers present in many powder product. An example is enfagrow for toddlers, as shown in the diagram. The emulsifiers is to 1) aid in formation and stabilisation of the product when mixed with water, 2) improve heat stability of the product (upon contact with water with high temp).

 

Many of these products have additives to enhance its taste. Milk itself does not have any, hence you have flavoured ones from brown sugar to chocolate and strawberry, etc. Even your evidence quoted that,"But according to the National Cancer Institute and other health agencies, there's no sound scientific evidence that any of the artificial sweeteners approved for use in the United States cause cancer or other serious health problems"

 

[kjboy]

7 hours ago, kjboy said:

Whey protein is supplement, processed food.

Not whole food nor real food.

If you read the nutritious label, u will know whey protein contains some emulsifier, artificial flavoring, sweetener.

https://www.quora.com/Are-emulsifiers-in-food-bad-for-you
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/artificial-sweeteners/art-20046936

 

I believe in real food, not processed food.

[Steven94]

8 hours ago, kjboy said:

I believe in real food, not processed food.

Fascinating.

[begleitung]

On 5/16/2020 at 12:03 PM, xydboy said:

I made this into a separate post because it can get quite lengthy. Your statement on it being cheap may not necessarily be true for all food sources.

1) there's no scientific evidence that protein supplementation is hazardous to health. Adulteration aside, excessive amount of protein does not incur issues pertaining to health.

2) Its actually cheaper for most protein.

 

Lets do the math for the following items. I have made fair comparisons in terms of cost per g of protein. It is given that the total protein required per serving after resistance exercise for average healthy adults: 20 to 25 g; https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1 . The following are the amount of food needed to be consumed after a bout of resistance exercise.

 

Eggs:

NTUC pasar eggs (30 eggs per tray at $4.80; link: https://www.fairprice.com.sg/category/eggs)

Amount of protein in an egg: 6.3 g; link: https://www.healthxchange.sg/food-nutrition/food-tips/egg-facts-nutritional-value-cholesterol-count

Amount of eggs required per serving: ~4

Amount of eggs needed over 70 training days: 280 eggs ($48, $0.02 per g of protein)

Milk:

1L HL milk ($3.20 from the same link above)

Amount of protein in 1L: 50 g; refer to packaging)

Amount of milk required: 500 ml

Amount of milk needed over 70 training days: 35 L ($112, $0.06 per g of protein)

 

Chicken breast:

Kee Song Fresh Chicken Breast ($3.25; from the same link above)

Amount of protein in 1 packet (300 g): 41 g; link: https://focos.hpb.gov.sg/eservices/ENCF/FoodAnalysis.aspx?p=1

Amount of chicken breast required: 0.5

Amount of chicken breast needed over 70 training days: 35 pieces ($113.75, $0.07 per g of protein)

 

In comparison to:

ON Whey:

1 tub = 70 servings ($78.86; link: https://sg.iherb.com/pr/Optimum-Nutrition-Gold-Standard-100-Whey-Chocolate-Coconut-5-lbs-2-27-kg/69590?gclid=EAIaIQobChMImqqJ_rW36QIVFR4rCh28Zg-cEAYYASABEgJryPD_BwE&gclsrc=aw.ds)

Amount of protein in 1 serving: 24 g

Amount of protein serving needed over 70 training days: 1 tub ($78.86, $0.04 per g of protein)

 

Myprotein:

1 tub = 100 servings ($104.99; link: https://www.myprotein.com.sg/sports-nutrition/impact-whey-protein/10530943.html)

Amount of protein in 1 serving: 21 g

Amount of protein serving needed over 70 training days: 1 tub ($104.99 [$57.74 after current 45% discount], $0.03 per g of protein)

 

As you can see, the only cheaper alternative to whey supplement would be eggs itself, and that's if you purchase them in trays. We all know the differing cost if one were to buy 10 eggs vs 30 eggs. I have not done the math for beef and fish, but I would reckoned that they would be equally, if not more costly than the chicken breast. If you do not mind consuming 4 whole eggs per sitting, that would be the most economical. Rest assured that consuming eggs will not have an issue on elevating risk of cardiovascular disease (https://www.cambridge.org/core/journals/public-health-nutrition/article/association-of-eggs-with-dietary-nutrient-adequacy-and-cardiovascular-risk-factors-in-us-adults/5AA1F049F668194A7390EAE18E7A08E7)

Thank you for the calculations!

 

i suppose the jury is still out there whether or not they are safe, especially if consumed long term. To me anyway. 

[phewphew]

On 5/17/2020 at 3:44 PM, kjboy said:

Whey protein is supplement, processed food.

Not whole food nor real food.

If you read the nutritious label, u will know whey protein contains some emulsifier, artificial flavoring, sweetener.

https://www.quora.com/Are-emulsifiers-in-food-bad-for-you
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/artificial-sweeteners/art-20046936

 

as much as u r good looking, quora isnt really a good source is it XD but i guess there are both side of the argument in the answers *shrug*

[sum1outhere_03]

This married dude sounds legit. Haven't been putting in effort for cardio hence that stubborn belly fat 😭

 

By the way, does anyone has any idea on how to calculate body fat? 

 

 

Edited June 10, 2020 by sum1outhere_03

[xydboy]

41 minutes ago, sum1outhere_03 said:

This married dude sounds legit. Haven't been putting in effort for cardio hence that stubborn belly fat 😭

 

By the way, does anyone has any idea on how to calculate body fat? 

 

 

Via skinfold test or bioelectrical impedence machines found at the gym. For skinfold test, there will be some formula need to input the figures in to determine body density and eventually body fat. But for the latter device, the number is given to you straight.

[Guest Jay89]

Hi everyone. Is there an optimum weight to hit when you are bulking before you start to cut ?

also is there much diff between clean and dirty bulking?

[Cernunnos]

Firstly, bulking (clean or not) is not a good idea. I have tried it at one phase and it is not easy to do. It is very difficult to maintain control over your weight and I simply had to give up on it. If your goal is to add more size and mass, you would need to firstly find out your Total Daily Energy Expenditure (a.k.a how much energy you burn a day). You would typically increase your TDEE intake in gradual steps for "increasing energy consumption" and decrease TDEE intake if you want to "cut".

 

Our body use a certain amount of energy daily and "cutting" is simply the act of reducing the intake of energy into the body via food and other means (supplements). When the body is given lesser food, it will have reduced energy intake and it will have to find a way to sustain the total energy it has to burn off in a single day. The only way the body can meet the daily energy requirements when it is given lesser energy supplies is to dig into the reserves (fats) and hence the "cutting".

 

The so-called "bulking" is the inverse of the process where we increase the input of energy supply slightly above our total daily energy expenditure. If we do not find a way to increase the daily energy usage to match the increased input of energy, the additional unused energy gets stored as fats and thus the reason the bulking used by most can go wrong very easily unless you correctly match the increased energy intake with increased activity to get your body to grow into the increased energy requirements and hence successfully "bulk" in that sense which is very difficult to achieve.

[Guest Jay89]

2 hours ago, Cernunnos said:

Firstly, bulking (clean or not) is not a good idea. I have tried it at one phase and it is not easy to do. It is very difficult to maintain control over your weight and I simply had to give up on it. If your goal is to add more size and mass, you would need to firstly find out your Total Daily Energy Expenditure (a.k.a how much energy you burn a day). You would typically increase your TDEE intake in gradual steps for "increasing energy consumption" and decrease TDEE intake if you want to "cut".

 

Our body use a certain amount of energy daily and "cutting" is simply the act of reducing the intake of energy into the body via food and other means (supplements). When the body is given lesser food, it will have reduced energy intake and it will have to find a way to sustain the total energy it has to burn off in a single day. The only way the body can meet the daily energy requirements when it is given lesser energy supplies is to dig into the reserves (fats) and hence the "cutting".

 

The so-called "bulking" is the inverse of the process where we increase the input of energy supply slightly above our total daily energy expenditure. If we do not find a way to increase the daily energy usage to match the increased input of energy, the additional unused energy gets stored as fats and thus the reason the bulking used by most can go wrong very easily unless you correctly match the increased energy intake with increased activity to get your body to grow into the increased energy requirements and hence successfully "bulk" in that sense which is very difficult to achieve.

Thank you for your insights man really appreciate it.😊

[Steven94]

That's true. But likewise for cutting as well, if you don't do it well, might end up losing muscle mass, strength and energy and as a result, less lean and more skinny fat. Bulking and increasing calories above TDEE is a must for muscle growth and strength gains. Most successful program cycle between bulk and cutting phases, with strict discipline. 

[sum1outhere_03]

Not sure if anyone agrees to this bilingual video on 10 myths you should not believe:

 

Chinese to English Translation (overall picture):

#2: Weight training is not good for young people as it can affect bone growth

 

#4: Weight training is not beneficial for your heart, you'll need to do cardio exercises 

 

#6: Older folks should not do weight training

 

#8: Supplement is a must when building muscle

 

#10: You need to eat more meat to gain muscle

 

 

[xydboy]

6 hours ago, sum1outhere_03 said:

Not sure if anyone agrees to this bilingual video on 10 myths you should not believe:

 

Chinese to English Translation (overall picture):

#2: Weight training is not good for young people as it can affect bone growth

 

#4: Weight training is not beneficial for your heart, you'll need to do cardio exercises 

 

#6: Older folks should not do weight training

 

#8: Supplement is a must when building muscle

 

#10: You need to eat more meat to gain muscle

 

 

Not too bad. Quite legit. But I was even more amazed at the lady's mandarin. Mind blown!

[Guest peppapig]

hi all,

 

I’ve been wanting to gain some muscles and not be skinny anymore. I have been doing some workouts with the NIKE training club app since the start of CB but I don’t seem to be seeing much gains? I don’t have access to a gym too since the school’s one is closed, outside private gym is expensive for me and the ActiveSG gym is quite difficult to enter now due to the current situation, so I have been making do with using this app to do workouts.

 

can someone tell me if I’m doing something wrong? I know that to gain muscles you must eat more and I have been doing that. Maybe the exercises in the app are not for muscle building? please advise me what to do thanks!

[Steven94]

Can you share more about the program from Nike? 

 

If you are not gaining muscle, it's because you are either still not doing or eating enough. Beginner gains are especially easy to notice, but still require increasing volume, overload using FITT in your workouts. It's also takes weeks to see progress. 

 

The exercise type can also hinder muscle growth. 

[Guest peppapig]

The exercises in the program is a combination of endurance and strength workouts between moderate to high intensity. Someone on here told me that it’s because I wasn’t eating enough which I think is true cause I think I only consume 2000 calories in a day which is not enough to build muscles. Do you have a way to increase calories? I don’t really have a big appetite 

[sum1outhere_03]

On 6/26/2020 at 6:22 PM, peppapig said:

The exercises in the program is a combination of endurance and strength workouts between moderate to high intensity. Someone on here told me that it’s because I wasn’t eating enough which I think is true cause I think I only consume 2000 calories in a day which is not enough to build muscles. Do you have a way to increase calories? I don’t really have a big appetite 

Forcing a big meal like 500kcal to 800kcal in a meal can be overwhelming for a beginner or someone who don't have a fantastic appetite but I guess that can be trained.

 

For my case, what I did was to start slow - probably try on your favorite meals? I started off with pretty common SG food (OK pls dun judge me for eating unclean ) - chicken rice.

I'd start out with usual request with an additional bowl of rice- which initially I had problem eating half of the extra bowl lol, but for now I guess I'd be happy with a default chicken rice with the additional bowl (and can finish them all now). In fact, I would still feel hungry if I just have the default 1 bowl lol.

 

I guess intensity of the training really helps. Apologies to xydboy and any senior trainers/ trainees who have been working out - I havent really officially started on deadlifts or squats yet for now (even though currently weighing 61kg approx from my starting of 52kg)... As I felt that I would prefer a professional trainer to train with for doing these exercises, and I still find the bars for these deadlifts and squats are pretty heavy .

My alternatives are using machines with slightly heavier weight than that I usually train with, and with the squats, I would either do body weight or alternate with legs press machines. Not sure what are the alternatives to deadlifts tho. Is legs press enough?

 

Doing legs exercise do really help increase my appetite after my workouts  

 

PS: To the senior trainers/ gym rats, pls correct me if there are mistakes in my approach as i am still learning

 

PS2: dont be too happy reading my weight increase as based on my weighing scale's readings, I have 12% body fat which I need to work on.  

Edited August 8, 2020 by sum1outhere_03

[Guest Bellyfat]

Hi there, I am wondering if anyone used to have belly fat and love handles managed to get rid of them? What are some of the exercises at home you did that got rid of it? I used to have a flat belly but now due to work, I have a belly and had no ways to get rid of it.

[begleitung]

On 8/13/2020 at 10:27 PM, Guest Bellyfat said:

Hi there, I am wondering if anyone used to have belly fat and love handles managed to get rid of them? What are some of the exercises at home you did that got rid of it? I used to have a flat belly but now due to work, I have a belly and had no ways to get rid of it.

How bout eating less

[qsefthu78]

On 8/13/2020 at 10:27 PM, Guest Bellyfat said:

Hi there, I am wondering if anyone used to have belly fat and love handles managed to get rid of them? What are some of the exercises at home you did that got rid of it? I used to have a flat belly but now due to work, I have a belly and had no ways to get rid of it.

Intermitent fasting and one meal a day, coupled with everyday running/exercise. Lots of mental conditioning. No short cuts. No exercise will get rid of belly fat or love handles. 

[timber_wolf]

Would love some advice from experienced gymmers!

I have been consistently training this year, more so after phase 2 and when gyms re-opened. I'm trying to build my body to look good/better but progress is slower than I would like and wish to improve or speed things up. Currently I hit the gym 3-4 times a week and on days i don't gym I do cardio - jog about 3 times a week.

Gym split into push, pull and legs.
Cardio about 2.5-5km jog depending on my mood/tiredness from the day.

Will share more in details but don't wanna bore people out. Would love if anyone who has more knowledge in bodybuilding can have a chat on this

for reference i'm 170cm 63kg should be around 15-17% bodyfat (i think haha)
 

Edited September 4, 2020 by timber_wolf

[Cernunnos]

53 minutes ago, timber_wolf said:

I'm trying to build my body to look good/better but progress is slower than I would like and wish to improve or speed things up

 

Sorry to break the news that there is no miracle speeding up. Your body needs time to adjust and building muscles takes a lot of time.... Yes, a lot ....

 

Whatever you envision of yourself, being super ripped, the results would typically start showing up about 5 years. There is a newbie gain phase between Year 0 to 2 and after that, the rest is very slow uphill climb.

 

Your best bet is being very very consistent and the mindset you adopt is of great importance. Bodybuilding should become a lifestyle in a healthy dose (i.e. not 100% time revolving around bodybuilding and giving up social life) and you should look at very very long term goals. Entire life long goal of continuous improvement.

 

For the first 5 years, you are best exposed to the many styles and workout techniques available and learn as much of them and try them safely. Once you see a style that suits you, you try it out more and then see how it goes.

 

End of the day, it boils down to how persistent you are and how you work around obstacles.

 

That above is condensing everything down to the essence.

[qsefthu78]

I would like to just hope to give inspiration to those who want to improve their body, by posting my before and after pics. The first pic was around Aug 2018, about my heavier period. So during the CB, I've had just about enough of my fats and went on intermitent fasting and one meal a day diets, plus lots of running. The second pic is the result, taken today. I've had lots of these 'enough is enough' moments, and this is the first time ever in my life to achieve this bod. I lost about 8kg, and my body fat % went from about 18% to about 11% (according to Omron body scale machine). And I would really vouch by the fact that abs are made by your diet. Just hope that the remnants of my love handles can further reduce, and I will be able to maintain this. 

 

Edited September 15, 2020 by qsefthu78

[begleitung]

So hott!!

[tyan]

@qsefthu78 just to let u know. Even ur before pic is already very hot. 

[tyan]

I have been consistent with my exercise since the CB. So far so good. I feel happy seeing the numbers on the scale going down. But it has been a long time ever since I see the numbers going down. On top of that, every time after exercise, I will fall sick. Not sure what happen. 
 

currently I am doing the following exercise:-

 

Mon, Wed, Fri - cardio 40mins cycling on stationary bike + some light resistance band

 

Tue, Thur, Sat - weight using 1 dumbbell and resistance band.

 

Daily - push up (standard, wide grip incline, close decline, dips), planks, stretching. 

 

[Kimochi]

21 minutes ago, tyan said:

I have been consistent with my exercise since the CB. So far so good. I feel happy seeing the numbers on the scale going down. But it has been a long time ever since I see the numbers going down. On top of that, every time after exercise, I will fall sick. Not sure what happen. 
 

currently I am doing the following exercise:-

 

Mon, Wed, Fri - cardio 40mins cycling on stationary bike + some light resistance band

 

Tue, Thur, Sat - weight using 1 dumbbell and resistance band.

 

Daily - push up (standard, wide grip incline, close decline, dips), planks, stretching. 

 

Took what supplement? 

[tyan]

13 hours ago, Kimochi said:

Took what supplement? 

No supplement. Maybe just vit c and probotic. That’s all

[Kimochi]

Just now, tyan said:

No supplement. Maybe just vit c and probotic. That’s all

Coffee or tea or any caffeine products? 

[tyan]

3 minutes ago, Kimochi said:

Coffee or tea or any caffeine products? 

Yes. I am a coffee drinker. Need 1 in the morning for sure. But I only drink kopi-O kosong. 

[Kimochi]

Just now, tyan said:

Yes. I am a coffee drinker. Need 1 in the morning for sure. But I only drink kopi-O kosong. 

Is amount a lot? 

[tyan]

2 minutes ago, Kimochi said:

Is amount a lot? 

1 cup. 

[Kimochi]

Hmm should be OK

[Uni]

.

Edited September 24, 2020 by Uni

[Kimochi]

2 hours ago, tyan said:

Yes. I am a coffee drinker. Need 1 in the morning for sure. But I only drink kopi-O kosong. 

Whats your total intake daily? 

[himick]

any suggestion how to start gyming? feels like people will judge me in the gym 

[timber_wolf]

2 hours ago, himick said:

any suggestion how to start gyming? feels like people will judge me in the gym 

Watch fitness channels on YouTube to learn the exercises and plan out what you want to do before stepping into the gym, this will reduce the anxiety on not knowing what to do when you're there. Find friends to go together helps too.

Some fitness channels I would recommend checking out are Athlean X or Steve Cook