Hi..

Am new to WLF.. I have started going to fitness center from last week.
Age : 29 yrs
weight : 180 lb
height: 5' 9''

and wanted to flatten my belly and flatten my small moobs ( let me say i wnna reduce 20 lbs of my weight) and here is my diet and excercise--

7AM - one cup of Tea with sugar
11AM- cup of Coffe with sugar
12:30 - fruits only in my Lunch. (--comes around 150 cals)
7 PM - eating bread (cooked -- Indian Chappati) with vegetable curry ( contains oils.. around 500 cals)
10 PM - full glass of buttermilk.


and I go to fitness center at 9PM in the evening, used to burn 350 to 400 cal on thread mill.

This might be a bad time to exercise, but my work hours are 9AM to 7PM.


Is this process holds good? or there should be any improvement?
Thanks in advance..

-- Mayo

That's not a good or healthy diet, especially since you're working out.

You should be aiming for around 1800 calories a day of HEALTHY food - a good balance of complex carb, lean protein, and healthy fats.

If you continue to eat so little, you're going to slow your metabolism to the point that you won't be able to lose weight any more.

Not to mention the most important thing BREAKFAST. You must eat breakfast, and a good balanced one.

However different strokes for different folks as I am told.


SOOOOOOOOOOOOOOOOOOOOOOOOO I am from Memphis and all my family lives there. I try to get there once a year. What part do you live in? I love me some Beale Street and Rendevous!

Thanks a lot for reply.

Yeah.. I thought to add breakfast to my diet.

is only treadmill is ok for my workout?
is there any problem doing workout at the night after having my dinner?

I work at Fed Ex as Software consultant and living near hackscross/winchester


is there any good plan.. which i can follow for my requirements?

Thanks again guys..

cardio only isn't the best. add weights too. adding a little bit of muscle mass will go a long way into making you look a lot more toned.... whereas cardio will strip muscle from you and leave you looking smaller, yet still soft.... As an example, look at me without doing a single step of cardio. http://weight-loss.fitness.com/befor...ss-update.html

as already said, your diet is crap. need to eat a crapton more food than you currently are. A lot more protein too. 1g/lbs of your goal body weight every day to start. and a lof of healthy complex carbs and unsat fats to go with it. Mix cardio with full body compound weights and voila, you're on your way...

doing your workout at night is fine. I do mine pretty close to bedtime usually. The key is to make sure you eat afterwards. Specially if you're doing resistance training. Rule of thumb is a 2-1 ratio of simple carbs to protein after any workout...

Yeah, I do my workout in the evenings after work as well. In fact as soon as I finish ths post, I'm off to the gym.

I'm with Jynus - cardio alone is not the best option. You want to maintain your lean muscle mass and to do that you're going to want to add weight lifting or some kind of body resistance work. Simple, full body stuff is best - squats, lunges, deadlifts, bench presses, planks, pushups, pullups, chinups, etc.

I have also joined fitness center and I am strict on my diet. In my diet break fast plays an important role. I take fruits in it. I prefer to have healthy food as it helps in gaining energy with the help of it I can do workout properly and burn calories according to my plan. Really it works for me.