i apolgize for the big post. im having one of those bad days.

-Stats (age, height, weight, Body fat %)

25, 163cm, 67kg. don't know body fat. according to doc/bmi am slightly overweight.

-Diet (in detail meal to meal, overall daily caloric intake, ratios)

breakfast - an apple, 2 pieces of corn thins (like rice cake but corn) - about 30 calories a piece[on bad days i.e. once or twice a week- on occassion a dollop of almond spread]

break - an apple with 1 piece of wholemeal salada 'crispbread'

lunch: varies; salad (no dressing or fish sauce if asian salad), vegetables (Stir fry- cooked at home, the whole dish may have had approx 3-4 tablespoons of olive oil), tofu, chicken pieces, usually vegetarian. minimal carbs though if i do have any carbs, lunch would be when i'd have a couple of spoons of rice or a thin wrap.

3pm- apple or some other fruit. if not i may have some corn thins or a couple of rice cakes - i am driving home at this time to gym usually. this is the worse time - i can eat alot of artificially sweetened lollies or have a diet cola. which though i know is low in calorie- is not good for me because i get bloated or makes me feel sick before gym. a

7-8pm - i know im not suppose to eat late but i usually can't get to gym/classes until this time so i finish around 8 - i don't have any rice/pasta but do have whatever dishes my mum has cooked. she is generally very healthy and believe in the 'don't use much fat but in a big dish you need to add a few tablespoons of olive oil'- so imagine a mass dish for like 6 people - but i will consume obviously one portion...maybe around 200 cals..... this is the food i usually pack for lunch the next day. sometimes i may just have soup (water+chicken bones: boiled forever to make chicken broth and then we just add vegetables into it) though i haven't lately. i always have to finish with some fruit -

the thing is i know where im going wrong- i.e. i can eat alot at night- after the dish, lately i've been eating alot of blueberreis with yoghurt or durian (FEELS like it is high in fat!), and almonds/cashews. so definately the past week has been bad for me.


the bad: in the last couple of months i had an obsession with green tea chillers (no cream) from a local coffee club- maybe once a week. also started eating cheese alot- 4 light slices a day with a piece of bread a day as well as at night for my 'fruit' a handful of frozen blueberries with a tablespoon of low fat yoghurt and a spoon of muesli on top- crazy with them.) this lasted a month and i've only recently stopped eating the cheese and bread. i went through a 2 week lolly consumption after discovering a local lolly store and eating about 10 pieces of licorce/variety every couple of days- stopped that obviously. so i know that screwed me up too. -insert gasps and cursing of 'omg u idiot- u know where your problem is!'


-Exercise routine in detail (cardio/weight training)
its changed from hardcore to crappy because changes in timetable but i try to stick to:

tuesday: 1hour (if not 40mins of light running (speed 9.5) then a Les Mills body attack class followed by a spin class)

wednesday: run (speed if im feeling good i try to stay on 10.5/11 else around 9.5) for at least 30mins to max 45... else a pump class and then a cycle class.

thursday: no gym. or walk the dog for 20mins. else- another high impact class or run/cross trainer for 45mins.

friday: if i've been to the gym then i take today off. else running on the treadmill only for about 45mins.

saturday: attack class followed by rpm cycle class.

sunday: pump class and or jog on treadmill for 30mins.

monday: varies: running or cycle or high impact aerobics class.

free weights i might do 10minutes in between waiting for classes or something.

note that above sounds like im doing pretty well..but the last couple of weeks i've noticed that u could replace some of those runs with lazy half running... on good days i can really get into it and do 8kilometres at least in my 45minutes. its not motivation im lacking. maybe tired from work (i leave the house from 6am till about 5pm and go to gym straight after)- though i don't want to use that as an excuse. im motivated. just abit lazy i suspect. damn it!

-Clear reason and question for the post

Note all the above: i started the gym last september. since then i've only dropped 4 kgs! i'm one dress size down. i have a very negative body image of myself however people on the outside assume i've lost at least 6kgs. i don't know how much muscle mass i've put on wiht my weights/pump classes. i have noticed chances and people have said im thinner and healthy looking -"your not fat now!"= though the scales and BMI tell me different things. Im a bride in 4 weeks time and am desperate to drop at least 6kgs so i visited my doctor who prescribed duromine for me. we didnt go with the xenical because my fat intake isnt that high and my problem seems to be my increase in hunger after gym late at night. (eat around 7-8. sleep around 12am). i have never taken this stuff before but have talked to the pharmacist and googled alot about it and am giving it a try. i know the side effects and for 1mth they all say it should be fine.

my question is: based on all that information: can i lose the 6kgs in 4 weeks- the "reality" me is saying YES- even without the duromine i should have based on my low food consumption and exercise if i hadn't started on the dairy and carbs. so if im back to my normal eating habits - no bingefests on lollies, carbs, cheese etc. and exercising properly == plus the addition of duromine which hopefully means come 3pm i don't have massive cravings for food and at night am more controlled- i should be able to do it yeah?



-Current and overall goal

lose 6kg in 4 weeks. in general i am a healthy person. if not for my current obsession to lose weight the last year for the wedding, i would have the same type of diet, with the rare occasional junk. if i go out i opt for any light/no dressing salads or stirfries/grilled meals. in high school i was very fat but if i wasn't so crazy over this weight loss i think i'd be happy with my body the way i am going now- so after this 4 weeks i want to maintain my exercising- probably with work increasing would have to cut down to 4 days a week at gym ..but overall a healthier lifestyle.

-How long you have been doing what you are doing in diet and routine

cutting out junk totally -ignoring that month of craziness - then 1 year. gym 1year.

-If you have any medical problems or injuries we should be aware of

no.

You don't eat enough for someone who doesn't exercise, and you exercise A LOT.

You need to eat WAY more breakfast. It boosts for metabolism and keeps you full throughout the morning. maybe oatmeal and some fruit with light milk? I personally have a serving of oats with honey and an orange juice.

It looks like you consume less than 1200 calories a day (you should never go under this amount). With all the exercise you do you should be consuming about 1500-1600 calories a day - dont worry you will still lose weight.

To lose 2lbs of fat per week all you have to do it reduce your diet by 500 calories (from your BMR + Lifestyle) and burn 500 calories through exercise (30 minute run and a 30 minute walk with hills). A pound of fat weights 3500 calories, if you have a calorie defecity of 1000 a day you will lose 2lbs a week (theoretically, this does not take into account individual metabolisms).

basically, if you eat to little to start off with you will plateau early, and be more prone to binging. Eating 5-6 small meals a day keeps your metabolism going and will help with the binging.

hehe did i forget to add milk to my non consumable cos im lactose intolerant.

but yeah i get what u mean. im up by 5:30 so its hard to be hungry at that time =) thanks for the tip

I am short on time so I did not read what the other poster posted so if this repeats sorry...

Here is the deal...

6 kg (for those reading along its roughly 13lbs) in 4 weeks at your size (5'4 147) is pretty impossible for it to be pure fat. So could you lose 6kg in weight, sure. Lose 6kgs in fat, nope.

The decision you need to make is this...

Do you want to change you life, how you eat, your education, and attack this from the right way even it if means not being perfect on the wedding day or do you just want to hit this goal and figure it all out later after doing a little damage to your body?

I can help with the first, I can't help with the latter.

haha honestly - and i may get blasted for saying this but i know there must be at least ONE person who can relate- it is worth it - don't forget its once in a lifetime (wedding) and those photos last forever =) plus i understand the 'lose weight slowly to keep it off' - in a way i feel that i've worked double as hard as i use to in terms of exercise and eating the last year and i would feel worse if come the day, i look horrible (well feel horrible anyway) =)

i promise that once the wedding is over..a week after i will post about my current regime for keeping fit and i am confident that you won't be tsk tsking hehe. thanks for the concern =)

Oh I know plenty who think it is worth it and I wish you the best of luck.

Can I say it seems like you're kind of overdoing it on the exercise? I take Les Mills classes at my gym and I couldn't imagine working out more after the intensity of an hour-long class. I just wonder if it might be kind of hard for you to maintain this schedule. Just a constructive criticism.

hey darkangel- i love constructive criticism =)

i know what you mean ~ my friend has started going with me- and she loved but struggled through the one hour attack and was mortified at the thought of me doing the spin class straight after ~ which alot of other people from that class were going to do next.

I've maintained that for the past year - not every day and with work now being busy i can just manage one class and a light run on the treadmill. I think as you exercise more- your fitness levels increase.. and what is it *thinks of random instructor comments*- your recovery is alot faster? something like ... sure the classes kill you but as soon as its over and you go to wipe yourself down and drink some water you're heart rate goes down faster? Im sure someone could clarify that hehe.

but i have learnt my lesson before. During the start when i was incredibly gym obsessed I think i did 1hr intense running on the treadmill- NO stretching-straight into spin class and got the WORSE calf cramp EVER. EVER. EVER. =)

I definately enjoy the classes else i wouldn't do it.

Hope you have a good day darkangel. Ive had the most stressful week at work. Alot of overtime.ALOT. and it will be like that for a long time. Which is good because that means more money! Looking for the positive in every negative haha. Ok now I've gone off topic =)

day 3 of Duromine. All good. On another note everyone has a cold and i feel a dry cough coming on. Am trying to work out if it is due to the duromine/dry mouth or if i am getting sick.

I see what you mean. If you can keep it up more power to you!

What all classes does your gym do? We have BodyStep (my definite personal favorite!), Body Pump, and BodyFlow, and then an RPM spinning class (which everyone tells me I must try.)

i've stopped pump for at least 2 weeks as im trying to lose the kgs and don't want the muscle mass slowing me down there. I like pump especially on days where im not in the mood to run but still want to get a good overall workout.

I'm a fan of high intensity classes so step is abit hmm for me but i've done it a few times and enjoy it.

I use to LOVE combat - but for me its not enough to have me working hard- i need a seriously hardcore instructor and the right people around me who are working just as hard.

Started attack the last couple of months. totally in love with it. I personally call it gayrobics (no offence to my gay friends) ~ especially that skating move haha.

rpm - goood gooood

no idea what bodyflow is!

ive never done and will never do bodyjam. later on ill try body balance... just out of curiousity.

abs- not les mills but i love the half hour!


oh i go to fitness first =) they love you when your a member. i love them as a member. i HATEd them way back when i wasn't a member and i'd get hassled to join. the calls. the calls!

See BodyStep is pretty intense for me -- I burn 800 calories a session and I my heart rate stays at 70-80% for the duration. I bet the regular step class is pretty boring, I never tried it.

I've actually stopped bodypump for the same reasons. I also just didn't really enjoy it. I'm focusing on my cardio for right now.

I will definetly try RPM next week.

let me know how you go in rpm. =) i hope you enjoy it.

Duromine 30 mg


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I used to play badminton and Volleyball. But now, I can already feel the exhaustion from working in the night shift. During rest days, I'd rather sleep than go to a gym and play these sports. What motivations can you advise?