Korean Job Discussion Forums

[Snowmeow]

I have 10 weeks remaining before I leave Korea for good, and I've decided that I want to lose about 7 kg (15 pounds). I weigh 72 kg now, and would like to be 63 kg. For reference, I am 5 foot 2 (158 cm)

I lift weights quite a bit, and go out for walks a few times a week. For those of you that have been successful in losing a lot of bodyfat, what did you eat while you were here? Chicken breasts, egg whites, skim milk, salad? In other words, a western-style low carb, high protein, medium fat Zone style diet? High carb, low fat diet?

I'm lazy and I never cook so I always eat out somewhere for dinner. I eat a lot of rice. Usually I eat bibimbap or kimbap every day, and 1-2 days a week I get fancy and eat nakji bokum or buldak. These last two dishes are probably very high in calories but I love them and loath to be rid of them, especially at a time when I want to savour my favourite aspects of this country.

My plan so far is this:

Lunch
banana
EAS Myopro protein powder + skim milk

While at work:
maybe some sliced carrots or celery

After work:
Bibimbap or Kimbap
glass of milk
multivitamin

I'd like to take in about 100 grams of protein though and I don't think this even comes close to approaching that total. I may have to add in a small chicken breast for lunch, and I am concerned about a total lack of red meat. It's so darn expensive here.

Also I need to have a little more than 5000 calorie deficit per week to reach my target weight, or about 750 per day. I have no idea how many calories are in my plan, I suppose it depends on how much rice I am eating.

The reason I omitted breakfast is that I don't get out of bed until noon.

[chevro1et]

more cardio, less lifting.

[thebum]

[poet13]

I don't think your proposed diet looks very healthy.

When our body starves, our metabolism automatically slows down. We see good weight loss for a week, and then nothing.

-Cut the rice completely. Do not substitute bread.
-Go out and buy food. Just for ten weeks.
-Stay away from packaged noodles.
-Don't drink the coffee and cream packs. Loads of calories in every one.
-Drink it black, or drink tea.
-Start eating breakfast. Even a little. Get up a couple of hours earlier and plan a physical activity. Eat first.
-Load up on veggies, raw, steamed or boiled, not fried.
-More chicken is fine if it's not fried. If you can bake or steam, much better. Consider taking the skin off.
-Do you like fish? Steamed or baked. Toss in a little ginger, garlic and soy, and it's delicious.
-If you have to fry something, buy yourself some olive oil. It's not that expensive. You can also use it to make yourself a variety of dressings for all those veggies you're going to eat. Raw veggies with an oil-vinegar dip is great munching food. Keeps your belly working.
-Eat more frequently, but less at each sitting.

-Fat. Our bodies crave and need fat. The trick is regulating it. Have your nakji bokum or buldak, but keep it to once a week and don't overdo it.

-Consider changing some of your weight regime to a sustained cardio routine. Walking is great, but it doesn't burn many calories.

-Multivitamins are good, but also keep an eye on your salts.

-Part of the weight-loss plan is calorie calculations. But it's not just how much you're putting in you. It's how many you burn too. You have gone to some lengths to calculate your calorie input. Great. You can run a calorie input deficit by regulating your diet, but you can also increase a calorie deficit by increasing your physical activity. You have to add that into the equation too.

Now that I've said all that, my disclaimer. I am NOT a nutritionist or a health/medical professional. I HAVE weight trained, and gained and lost hefty amounts of weight in a planned manner during my life.



Hope that helps. Let us know how you did...

[Snowmeow]

The reason I do so much weight lifting is that at home I train for and compete in weightlifting ( e.g. http://www.youtube.com/watch?v=kn_26o0HdC8 ) . I've competed nationally in the past, and when I return home I want to be in shape to continue training with my club. Trouble is that, due to sloth and overeating, I've grown far in excess of my ideal weight class.

[poet13]

That's fine. Rather than curb the weights, get up that hour or two earlier every day, and do cardio.

[bnrockin]

concentrate on the amount of food you are eating as well. Make sure you are not eating too much food and try to spread portions in the meal out throughout the day so you are not just eating 3 large meals. One of my friends just dropped a TON of weight just by not eating as much as he normally does, and I'm not saying he went annorexic or anything

[SirFink]

[Doogie]

[VanIslander]

Eat the entire variety of sit-down (not street vendor) Korean cuisine, just skip the rice (which is often on the side anyways).

[ella]

[Qinella]

[Snowmeow]

Hi thanks all, I'll update the thread before I leave with how I did.

Qinella, nope that isn't me. That's Taner Sagir from Turkey, Olympic Champion in the 77 kg (170 lb) weight class. He's lifting 195 kg (431 lbs) in the clean & jerk, though he has done more. My best results are extremely puny by comparison. Bodyweight 137 lbs, bets lift of 260 lbs.

[poet13]

260 is puny huh? Yeah, you're a sissy weakling....

At 128 pounds (early high school), I could dead lift about 400, but only put about 175 over my head. 260 is awesome.

Look forward to an update. Send us a youtube vid of your next competition!

[Milwaukiedave]

I'm glad this came up again. I remember another thread about losing weight a few months ago. I'm trying to lose weight. My vice is junk food including soda pop. I've completely cut out the junk food and cut myself back to one soda pop a day.

I've also gone to a doctor and gotten pills to help me lose weight. I know most people are against it, but I have had pretty good sucess with these.

Another thing that is really good is cranberry juice. I have found it at E-Mart and Costco.

I exercise about 4-5 times a week. So far I've lost about 3kg and am trying to lose 15 more.