Clarence Bass at 70 years young

At 45

at 54

At 60

At 65

At 70

His greatest fame, probably comes from his ability to maintain his body fat at a very low level. Body composition tests have on numerous occasions measured his body fat at 3% or lower, when the average man his age has a body fat level 25% or higher and world-class male marathon runners usually carry 5 or 6 percent fat.

Diet

The word "diet" has a negative connotation. It conjures up thoughts of hunger and deprivation. Diets don't work very well, because they make people unhappy. That's why I never diet. I follow an eating style. I believe the key to permanent body fat control is eating satisfaction. There's no need to eat foods you don't like - I never do - and there's no need to ever leave the table feeling hungry.

That doesn't mean there's no discipline involved. There is. It takes effort and planning to eat the sensible, no-hunger way. Still, master my style of eating, and you can look forward to a lifetime of eating satisfaction - and leanness.

The secret lies not in how much you eat, but what you eat. If you eat the right things you can almost eat as much as you want and still lose fat; it's actually hard to overeat. What happens is you become full and satisfied before you take in more calories than you burn.

My eating style is low in fat (not too low), high in natural carbohydrates (carbs, the right kind, are not fattening) and near vegetarian (small amounts of meat and fish). Still there's plenty of good quality protein for the hardest training athlete. All the macro- and micro-nutrients are there. It's healthy, balanced - and satisfying.

Finally, I almost never count calories. You won't have to either, once you master the "Ripped" style of eating.

Exercise

I started exercising regularly when I was about 13 - and never stopped. So, it should come as no surprise that, as in the case of diet, I look on exercise as a lifestyle. I believe your body tends to mirror your lifestyle. That's nature's way. The body seems to sense that an active person needs to be lean and, conversely, that a sedentary person does not.

In the same vein, I am convinced that exercise gets more important, rather than less, as you get older. Therefore, I take a long-term approach to exercise, an approach designed to keep you training - and improving - year after year.

I admit to being a "muscle head." Weight training has always been my first love. But I recognize that one cannot be totally fit without aerobic exercise. As a result I follow a balanced exercise program: strength and endurance. A dual approach, weights and aerobics, is not only the route to total fitness, it's also the best way to become lean and stay lean. In my books, you'll find all the details - they're fascinating, I believe - on the specific and distinct roles weights and aerobics play in becoming lean and totally fit.

Enjoyment, believe it or not, is the key ingredient in any really successful exercise plan. That doesn't mean the program must be easy. To the contrary, productive exercise is often brutally hard. What it does mean is that the regimen must be satisfying.

In my view exercise satisfaction comes mainly from two things: variety and goals. Both the body and the mind respond best to a varied exercise approach. You'll find plenty of variety, change, in the workouts I recommend. You'll never be bored. What's more, variation is essential to long-term progress.

Goals, realistic goals, are equally important, because they keep you motivated. Nothing is more satisfying than to set an exercise goal or target, work hard, and then achieve that goal. But a goal achieved is a goal lost, so you must continually challenge yourself with new goals. That's why I recommend - and follow - a goal-oriented training approach.

Finally, I don't have all day to spend in the gym. I have a life outside the gym, and I know you do as well. Fortunately, that's never been a problem, because in my opinion best results come from short, hard and infrequent training. Believe it or not, that applies to both weights and aerobics.

My progress pic 1 (taken 1.2.09)

A self potrait taken using my Sony Ericsson P1. I am 50 and I workout alone with simple free weights. For safety reasons, I am using a Smith Machine for Bench press. As I have no spotter, a Smith Machine (only Rm1600) is important to bench press safely heavy weights. I am benching 60 kilos now.

This picture was taken after one month on stronglift program. It is brutal and energy sapping. At the moment I am squatting 50 kilos, dead lifting 55 kilos, stand pressing (military press) 30 kilos and bench pressing 50 kilos after 2 months.

In the background you can see a chinning bar. My target is to do 10 chins with ease. Hopefully i can do it in a few months, insyallah.

Banishing those ugly spare tires!!! - part 2

Everybody want to have a flat tummy. Remember when we were teenagers, we can eat as much as we want, and still maintain a size 28 0r 30 jeans. With our flat tummy then, swaying our hips to the tune of Tina Charles was fun. But now, expect a dose of Ponstan and Voltaren if we swing our belly too vigorously!. Our metabolic rate was in turbo mode and running overtime  during our teenage years and whatever we eat turns into energy and burned off. As we get older, our metabolic rate is running on old diesel powered engine version Euro 1, i.e very sluggish and inefficient. That is the order of nature but you can still make the most of it's sluggishness.

Having a potbelly is not something natural that you must have when you turn 40 or 50. Personally to me, it is karma punishment because we did not take care of our body all these years. But still you can get rid of it. What you need is some simple exercise, proper dieting and WILL POWER. All these are easily said than done.

I won't go into detail the sciences of how to calculate your resting metabolic rate. Suffice to say, if you are living a sedentary lifestyle in which 90% of us are, your basal metabolic rate (metabolic rate when you are not doing anything and the number of calories per day your body burns) is around 2000 calories

If your goal is to lose weight by burning off excess body fat, aim to eat 500 fewer calories per day than your daily caloric needs, and maintain or increase your exercise activity.

Do not go below 1200 calories per day unless you are on a medically supervised weight loss program or after consultation with your doctor.

So to lose weight healthily, try to eat 500 fewer calories per day. You might ask how much is 500 calories? Well, to put this into perspective, a glass of teh tarik is about 150 calories and a can of coke is about 140 calories. A piece of bread is about 80 calories and one hard boiled egg is about 110 calories. To lose weight you need to have a deficit account, so to speak. Calorie in must be less than calorie out i.e less food and more activities, so that the body burn fat for fuel.

Check out Kevin Zahri's website: http://cekodok.com on our local food calories, etc, etc.

So start reducing your 500 calories a day. A simple rule of thumb is to cut half of whatever quantity of food that you eat everyday. If you are taking a full plate of rice, then take half a plate. If you are taking two roti canai, then take a single piece. In the long run, the weight will surely drop. You need the turn on your will power and ISTIQAMA.

You cannot spot reduce the fat around your belly. Even if you do 1000 sit-ups a day, the fat will not melt away and probably you will get a bad back. So don't waste your money buying those sit-up machines that promise to burn the fat in your tummy. The only thing that will burn is your hard earned money.

Part 3, i will write on how to fast track your weight loss. Tune in soon.

Larry Scott 70 years young

Larry Scott at the prime age of 70

Lee Apperson 50 years young

Lee Apperson 50, with wife Jennifer Mitchell 46 and son 20. He trained with high intensity and low volume and run two miles every morning

Bill Pearl at 72 years young

I train different body parts 3 times a week and drink lots of water for optimum health. I will try to never let my age become a part of anything i do. If a person ask me how old i am, I'll tell him. But i don't go around broadcasting that I am 72 years old.

I surround myself with people who have positive thoughts. I never let my age interfere with my training. As I've grown older, I pick exercise that are easier on my skeletal structure because I don't want to hurt myself.

I recommend that people get some type of diet that is comfortable for them to stay on. Don't deviate and don't use radical weight loss product. I take lots of protein and get it most from cheese and eggs, but i don't take milk.

My life philosophy is to give more than you take.

Jack LaLanne at 94 years young

At age 94, he continues to work out every morning for two hours. He spends one and a half hours in the weight room, and half an hour swimming or walking. LaLanne and his wife Elaine (82) live in California.

When interviewed on NBC's Today show, LaLanne declared that his two simple rules of nutrition are "if man made it, don't eat it", and "if it tastes good, spit it out." He often says, "I cannot afford to die, it will ruin my image." Interviewed on his 93rd birthday, he said his feat of strength was going to be "towing my wife across the bathtub."

Here's one of his interviews where he shares his healthy living.

Share Guide: You were born in September of 1914, therefore you are now 91. You are a great inspiration to those of us who hope to age well.

Jack LaLanne: You have to work at living, period. You’ve got to train like you are training for an athletic event. Most older people just give up. They think, “I’m too old for that,” because they have an ache here or a pain there. Life is a pain in the butt; you’ve got to work at it.

Share Guide: Are you still exercising daily yourself?

Jack LaLanne: Yes, two hours every day.

Share Guide: And you eat only natural foods?

Jack LaLanne: If man makes it, I don’t eat it! You need to make good health a hobby. Would you get your dog up in the morning and give him a cup of coffee, a cigarette, and a doughnut? Well, how about human beings? They get up in the morning with a cup of coffee and a doughnut and they wonder why they are sick and tired and fat. Just ten seconds on the lips and a lifetime on the hips!

Share Guide: In our last interview, you stated that nutrition is Queen and exercise is King. Do you still feel this way?

Jack LaLanne: More than ever. You can exercise vigorously and eat junk and get by. But you can’t eat perfectly and not exercise. Look at many athletes today; they are human garbage cans. They eat anything, but they exercise so hard they burn it up. But why not exercise and put the right fuel in too?

Share Guide: Have you modified your exercise program since you were younger?

Jack LaLanne: Nope, zero. It’s harder now; I can’t do things that I did when I was 20, but I do the best I can with the equipment I have. I work out two hours every day and exercise until muscle failure. And I change my program every 30 days as always.

Share Guide: Do you exercise mostly with free weights?

Jack LaLanne: I do everything. I do chin ups and push ups and my pulling machines; I do the weights and I swim in the pool.

Share Guide: Is your family long lived? Do you think heredity plays a part in it at all?

Jack LaLanne: Well, my Dad died at age 50. I can’t control heredity, so I don’t think about it. Why do people die early? Because they break nature’s laws. The only thing you inherit is the darn appetite from your folks. Americans eat all this junk, all this fast food, and most eat more calories between meals than they do at mealtime.

Share Guide: Haven’t you said that you never snack?

Jack LaLanne: Never. Only water between meals.

Share Guide: Do you take supplements regularly?

Jack LaLanne: I take 40 or 50 supplements a day. I’ve been doing it for years and years. And I don’t eat processed foods. You ever read the labels on that stuff? You can’t read it, because they’ve got so many preservatives, and artificial coloring, artificial flavoring, all of that junk, it’s incredible. And people put that junk in their bodies. It’s like my new Corvette; would I put water in the gas tank? No!

Share Guide: Are there any specific supplements you’ve added on as you got older?

Jack LaLanne: Nope. I take everything from A to Z. What’s the difference if you’re five years old or if you are a 100 years old? You’re body is like an automobile; it needs certain fuel. You’re a human machine which needs certain vitamins and minerals and enzymes. People say there should be certain things for older people, but that’s a bunch of bull.

Share Guide: So you’re saying it’s more about being ageless rather than aging well?

Jack LaLanne: God helps those that help themselves.

Share Guide: You wrote in your book Revitalize Your Life that posture reveals as much about you as your face. Can you explain this?

Jack LaLanne: Posture has to do with how you feel. If you are feeling lousy, you tend to slump. You’ve got to have pride. Keep your waist in, your chest up, and look straight ahead. Be happy you are alive! Get up in the morning and say, “Thank God I’m here again.”

Share Guide: So part of posture comes from mental attitude?

Jack LaLanne: Right, it comes from how you feel. There are two things that people have in their lives that will never fail: pride and discipline. That’s what we’ve got to teach kids in school. This is what my buddy Arnold Schwarzenegger is working on. He’s going to make it mandatory for physical education to be taught in the schools, and he is going to take all the junk out of the cafeterias, and put in some good healthy food.

Share Guide: Have you been in touch with him since he became governor?

Jack LaLanne: Oh, absolutely. I’m on the Governor’s Council for Physical Fitness.

Share Guide: What do you think about the current low-carb craze?

Jack LaLanne: It’s a bunch of bull! If God, or nature, or whatever you want to call it didn’t want you to mix carbohydrates, starches and fats, you’d never have a grain, you’d never have a vegetable or a fruit, would you? What’s in a grain? It’s got carbohydrates, starches, fats, sugar. It’s got everything in it. Why does nature do that? One guy says don’t mix carbohydrates, and the other guy says don’t mix protein with it; it’s all a bunch of lard, something to sell a book. And the poor public is so confused, they don’t know what to do. That’s why I give my lectures.

Share Guide: Some people say that if you walk regularly for 30 minutes every day, that’s a good enough amount of exercise. What do you think?

Jack LaLanne: Walking is good, but that’s just one part of it. You’ve got 660 muscles in your body, so you’ve got to do a certain amount of strength exercise. The doctors say that if you are 80, 90 years old, you need to build muscle. How do you build muscle? Not by walking. You’ve got to work with the weights, and you’ve got to do bigger exercise, like swimming vigorously. Also, you’ve got to change your program every 30 days, and do something different.

Share Guide: Don’t you have a new cookbook coming out?

Yes, I’m working on it right now. It will have tested and proven recipes, and natural things you can do at home.

Share Guide: You believe that a little bit of red wine with dinner is okay, right?

Jack LaLanne: Yes. Doctors say that one or two glasses of wine a day is okay. But they don’t tell you drink a gallon! Look at the French people, one of the longest lived people on this earth. They have wine for lunch and for dinner, but they don’t get drunk. You know, if you can’t have something that gives you a little pleasure in life, then what the heck is the good of living?

Share Guide: But you don’t recommend beer?

Jack LaLanne: The trouble with beer is that people don’t drink it moderately. They’ll have five or six bottles of beer, and then you’ve got 500 or 600 extra calories. If you have one or two, that is fine, but most people don’t stop at that.

Share Guide: Do you take prescription medications?

Jack LaLanne: Nope. Zero!

Share Guide: No human growth hormone or any other stuff like that?

Jack LaLanne: No! Do you know how many people are in trouble with taking all these hormones? Look at some of the athletes, taking all those steroids. It’s terrible.

Share Guide: You never did that in your body building days, did you?

Jack LaLanne: No, never. When I was entering Mr. America and other contests, all that junk was just becoming available. I wouldn’t do that—no way.

Share Guide: Do you still avoid dairy products?

I have zero. However, if you want to have a glass of skim milk once in a while, or a little yogurt, that’s fine. But people eat cream and butter and cheese…my God, there is all that FAT, which is big trouble. There are more people that die prematurely from fats than from anything else. That’s where you get your kidney trouble and your heart trouble, and your incapacity to be able to do things, which takes away your drive for living.

Share Guide: Do you do any juice fasts for detox?

Jack LaLanne: I do, but I only do it for a couple of days. I used to do it for 10 days.

Share Guide: You advocate holistic medicine, don’t you?

Jack LaLanne: Absolutely. Even doctors are accepting it more now. I say stick with Mother Nature as much as possible. Herbs are great. I will say that doctors are doing a lot of wonderful things with some of these medications, and they really help some terminally ill people, but too many rely on that. You know, people over eat and they don’t exercise and they get fat. Then they go to the doctor and they want a shot to make them healthy. It doesn’t work that way. Everybody wants a shortcut, but there are no shortcuts. I wish there were. You see some of these commercials, 3 minutes a day is all you need. Oh brother! I wish it was that simple.

Share Guide: What is the maximum that the human body is designed to live?

Jack LaLanne: At least 120, maybe up to 150. Every 10 or so years, the average life expectancy goes up 2–3 years. It’s up to around 76 now. In the past it was only 50 or even 40. Look at how many people are living to be 100 now; that’s nothing. You know, I can’t afford to die—it would be bad for my image!

Share Guide: Anything else you want to say to our readers?

Jack LaLanne: Anything in life is possible, if you make it happen. Help the most important person on this earth: Y

Banishing those ugly spare tires!!! - part 1

This is an interesting topic. You will not find anyone loving their spare tire unless you are the chinese god of prosperity! Everybody wants to get rid of it, especially if you are middle age. It is cumbersome, it restrict your movements, it is not sexy (hopefully i am right!) and it is very ugly. But then, you can easily read and get tips by surfing the internet on how to reduce the size of your spare tire.

It is all easily said but very difficult to do. Why do i say it?. I have explored the uncharted territory and have in 2003-2004, manage to reduce the size of my spare tire from size 40 (inches) to size 32 in one year! It is not easy but attainable. All you need is a strong will power.

I'll explain in my next posting. Cheers, and be good, always.

Dieting and weight training again after 50! 25-2-09

Frank Zane is a three-time Mr. Olympia (1977 to 1979). His reign represented a shift of emphasis from mass to aesthetics. Zane's proportionate physique featured the thinnest waistline of all the Mr. Olympias with his wide shoulders making for a distinctive V-taper

Frank stood at 5'9" and had a competition weight of 180 pounds. Zane is one of only three people who have beaten Arnold Schwarzenegger in a bodybuilding contest and one of the very few Mr. Olympias under 200 pounds.

Frank Zane at age 65. He’s one of the only ones of the 1970s era bodybuilders who looks anywhere near this good. Have you seen Arnold lately? Zane is still pumping iron, and is the real deal.

I did not attain my target of reducing 20 pounds by age 50, but managed to reduce 12 pounds within three months. Still that is a small achievement, by cutting nearly 2 kilos a month. When one gets older, the metabolic rate slows down too, so we need more energy and activities to keep it up. Anyway after that small achievement, my weight creep up slowly to 192 pounds last month. We all know that dieting and eating correctly should be a lifestyle but still we failed to do it. There are so many temptations, with all the good food around you. Anyhow before things get worst, I am dieting again.

I started with 192 pounds on 16-2-09. I am still doing the same dieting system, i.e high protein low carbohydrate diet. I am adding a new weight lifting program the same time and have been following it religiously from day one. The exercise program is stronglift (stronglift.com) and it compliments my diet to achieve faster result, i hope. I feel stronger after 2 months and can now squat and deadlift 70 kilos, bench press 60 kilos and 40 kilos for military press. I am doing it 2 times a week and not pushing myself too hard as not to cause any injury. If you are over 50, injury during weight lifting is a big concern. Doing stretching and warm ups will reduce the tendency of getting injured when heavy weights are involve. Hopefully i can show some photos of my transformed body soon. It is nothing to shout about, but for me it is a small achievement. I want to grow old gracefully, hopefully healthy all the way until i kick the bucket. Amin

I will write again to chart my progress in dieting and weight lifting later on. Serious weight lifting is hard if you are over 50. I have seen friends who are over 50 joining gyms but they have not progress much as they are not into serious iron works. To build strength and muscles, and banishing those ugly fats, one must do serious weight lifting. Progressive loading of weight is a must and programs must be strictly adhered to. I will write more about this later on. Over the years, i have read countless books on weight lifting and doing hours of surfing in the net to gain a deeper insight into the subject. I guess now i have a little knowledge about the subject.

Heck, probably I'll be a certified trainer when i retire in 8 years time!

Day 63 - 25-07-08

It has been 63 days since i took the challenge to reduce weight. Of course there were many pitfalls along the way. From the last update i.e 7/7/08, i reach a plateau of 181-182-183 pounds. To break the barrier, i took Xando diet drink 3 days ago, and drank it at night replacing dinner. What a shock to the body as the weight plummeted to 178 pounds today! I still have my regular 5 days a week badminton, and drank gallons of water. I am still achieving an average reduction of 1 pound a week.
After 12 weeks, target weight 178 pounds, achieve weight 178 pounds. A big battle is looming the next few weeks, as the body resisted in burning fat.

So today,
weight 178 pounds
bodyfat 20.6 %

Day 45 (7-7-2008) Monday

Weight 182 pounds
22% fat

Day 42 (4-7-2008)

It is now 42 days since i dieted. I feel more energetic and feel less pain at the knees. I feel lighter when playing badminton and can move faster. Yesterday i did some body measurements:

Chest 39" down 1" from 40"
Butt 41" down 0.5" from 41.5"
Belly 38" down 1" from 39"
Weight 181.5 pounds down 7.5 pounds (3.4 kilo) from 190 pounds
Fat 22.6% down 4% from 26.6%

What i notice, the weight would not budge if i do not exercise. There is a sticky point at 183-184 pounds, and for two weeks there was no reduction at all. There will be more sticky points as the body is resisting the imposed reduction in fat.

Now i can fit in my old pants (34" size) and some of my belt has gone to the maximum hole. Of course i miss my kueh tiow goreng and nasi arab, but i guess sacrifice has to be made for health reasons. Next week i plan to have a full medical check-up and start on my belated weight training program.

This coming Monday, I hope to cross another milestone, i.e 180 pounds and weigh into uncharted territory of 170's pounds. Go for it boy........

day 38 Monday 30-6-2008

Weight 183.5 pounds, I am still with my weekly target drop of 184 pounds.
21.5 % fat

Day 30 23 June 08

weight 184 pounds
24.2 % body fat

Not much weight drop this week, just less than a pound. I am still on track as by the forth week my target weight should be 186 pounds. I need to recheck my calorie intake, the coming week. I have been eating a lot of fruits, especially durians, and this might be the reason the weight has stagnated.

Day 22 third week Mon (16/6/08)

I don't expect much weight reduction last week as i've been eating more calories than expected due to the fishing trip. Anyhow, here is the figures:
Weight 184.8 pounds
21.7 % fat

I've still reach my target of 1 pound every week (should be 187 pounds in the third week).

Day 15 Monday (9/6/08) Measurement Day

Weight 184 pounds (down 2 pounds from last week)
24 % fat

I feel a bit loose around the waist and I can fit my pants comfortably. The coming weeks would be difficult as the body is adjusting to the reduction in weight, and reducing the metabolic rate to conserve fat. The body thinks I am starving !! More exercise and weight training will boost the metabolism.

Day 11 Measurement Day 5/6/08

Belly round the belly button 39 in, but i can still fit in a size 36 pants.
Chest 40 in
Butt 41.5 in
Thigh 23.5 in

I am targeting my belly to be 30-32 in (Form Five size lah). I'd be happy if i can reduce 1 inch a month. In 2003 I managed to reach 30 in, no kidding! Chest and the rest will follow suit. I have not eaten any rice or any simple carbohydrate for 10 days. Some friends can't even miss their rice for a day! Maybe I'll treat myself for some simple carbohydrate twice a month, i.e every two weeks, just to get the body metabolic rate rattle and turbo charged again.

Day 10 (4/6/08) Wednesday

No posting yesterday, was busy as a bee. Food intake is the same as per previous day, so i guess I am still on target yesterday.

Breakfast

• same as previous day 350 cal

Lunch

• Shake (Bananas, whey protein, fruit enzyme) 350 cal

3-5 pm

• 2 cup of coffee and shake 300 cal

5pm
Batminton. Felt very tired today. 5 sets of hard fought match really takes it's toll. -ve 300 cal

7-9.30pm. The biggest jam in the world. Waisted 2.5 hours on the road.

Dinner

• charu kerutop 300 cal
• sayor taugeh goreng tauhu 100 cal
• fruits and coffee 200 cal

Net calorie: 1300 calories. Good day.

Negative calorie foods

Asparagus	Fennel *
Aubergine *	Gourd *
Broccoli	Leek
Cabbage *	Lettuce *
Carrots	Marrow *
Cauliflower	Peppers
Celery *	Radish *
Chicory *	Spinach
Cress *	Tomato *
Cucumber *	Turnip

Apricot	Mandarin orange
Blackberry *	Melon Canteloupe *
Blackcurrant	Peaches
Clementines	Plums
Damsons	Raspberry *
Grapefruit	Rhubarb **
Guava *	Strawberry
Honeydew Melon	Tangerine
Lemon *	Watermelon

Eat these and surely the pounds will shed.

The Negative Calorie diet – Against:

• No scientific proof to confirm its effectiveness
• Very little information surrounding diet
• More theoretical than practical

The Negative Calorie diet – For:

• Little effort involved
• Promotes consumption of foods rich in vitamins and minerals
• Increases the body’s metabolism

The Negative Calorie diet works on the concept that certain negative calorie foods contain a surplus of vitamins and minerals which can speed up enzyme production in quantities sufficient to break down not only its own calories, but possible additional calories present in the digestion system. These negative calorie foods includes:

• Asparagus
• Watermelon
• Pineapple
• Grape Fruit
• Papaya

The Negative Calorie Diet is based on the pretence that you eat food that has negative calories. The only problem with this is that all foods contain calories.

"Negative Calorie Foods" are foods that take up more caloric energy to digest then the calories that are in them. Your body has to expend energy in order to digest and absorb foods, in fact, 10% of your daily caloric intake is used to process foods in your body. So these "negative" calorie foods are foods that take more calories to digest then actual calories in the item of food. Foods such as asparagus, broccoli, beets, cabbage (green), cauliflower, clams, celery root, chile peppers (hot) cucumber, dandelion, carrots, endive, garden cress, garlic, papaya, radishes, spinach, turnip, zucchini, cranberries, apples, oranges, lettuce, grapefruit, pineapples, tangerines, strawberries, raspberries, and onions are just a some of the foods that you can eat that take more energy to consume than the calories that are in the foods.

One thing to remember, negative calorie foods are eaten in their natural state, if you cook, add butter, and other things to them it changes the caloric makeup of the food. In addition, this diet plan is very restrictive to just fruits and vegetables. This would be very hard to stick to if you were not a committed vegetarian.

A better option for long-term weight loss success would be consuming the foods listed above as part of a balanced diet with exercise. By doing this you will have the best possible options for long-term weight loss success.

Day 8 (measurement day)

I started with 190 pounds and 26% body fat 7 days ago. This morning when i weigh up, surprise surprise..... 186 pounds and 24% body fat. Most probably the 3 pounds is not all fat, but still, i am sure i have achieved the one pound fat reduction in one week. I can feel some reduction around my waist, although very little. This week i intend to start on some weight lifting program, two times for this week with light weights, just to get the body into tune and to increase the metabolic rate. For foods, it will be the same as previous week, but with some addition of fruits.

Breakfast

• Pancakes 300 cal
• coffee 100 cal
• 2 jambu merah 150 cal
• 550 cal

Lunch

• whey protein, fruit enzyme and 2 bananas shake 300 cal
• coffee 100 cal

4-6 pm

• 5 bananas 350 cal

5pm
Batminton -ve 200 cal

Kacang goreng 300 cal

Dinner

• charu goreng pedas 300 cal
• coffee 100 cal
• 2 tahu 150 cal
• salad 50 cal
• jambu 100 cal
• 700 cal

Net calorie 1800 calorie. Tomorrow need to have more calorie deficit.