Hi, I am starting my journal to track my progress and get's comments. Please comment as you wish to. Thanks.

Stat:
Age : 25
Height : 178 cm

Previous condition (15-6-2008):
Weight : 97 kg
Running : 6.3 km in 34mins.

Current condition (10-9-2008):
Weight : 92 kg
Running : 10.2 km in 52mins.

GOALS:
1. To be 85kg by December 2008, reducing body fat.
2. Able to perform half marathon by October 08.
3. Able to perform full marathon by 2009.
4. Better Body Shape

Training Plan (Just start these since May 08):
Mon, Wed, Fri : Noon do Gym, Evening do jogging.
Tue, Thu : Evening Hiking.
Sat : Morning Badminton, Evening Hiking.
Sun : Morning Badminton, Evening Swiming.

Current Supplement:
1. Whey Protein (ON 100% Whey)
2. Solaray Multi-vitamin.
3. Solaray Fish Oil.
4. 1L of HL milk daily.
5. Glucosamine or Chondroitin Sulphate

Will update my training progress starting tomorrow!

no gambar?

Oh.... a bit paiseh to put gambar le.....

nothing paiseh one, so many gemuk lyn(no offense) post their photo, even skinny twig like me and specx also post our ribcage fugly photoes

u know, when u post photo will be more motivated to workout, and u will see progress!

hmm... u r rite oso... let's me take some pic la.

Jun 08:

lol, 97kg? u dont look that bad for that weight. actually quite good.
i seen 97kg worst than you, those pure fat.


i se defination of chest muscle, and your arm dont look flabby, just some cardio, ur arm will look great.

ur chest also same, very easy to make it rock hard.

more effort on the love handles, u will be as good as darklight79 ( ok maybe not darklight79, but stil sure better than me)

i bet u berapa bulan sure tougher and nicer body than me

Haha, thanks for your encouragement! (But I think it's still long way for me...)

In fact, I was 110kg during June 07, just achieved 97kg very recently. Not much cut on food, more by exercise.
Now I am trying to take Low Carb High Protein nutrition, and increase the training rate. Hopefully can get better result soon.

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Added on June 16, 2008, 8:36 am15-6-08

Breakfast :
1 glass of HL milk + 2 scoops of whey
1 capsule of fish oil, 1 tablet of multivitamin
1 wantan mee

10am-12pm : Badminton

Lunch : Rice + pork + apple juice

Dinner : Salad + Fish

7pm-8pm : Swimming

Supper (9pm) : Muesli + HL milk

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Added on June 16, 2008, 2:37 pm16-6-08

6.50am : Muesli with HL milk + 2 scoops of Whey, 1 x fish oil, 1 x multi-vitamin

8.30am : Coffee
11.00am : 2 pcs of Jacob Craker

11.50am - 12.40pm : Gym

3 minutes x Bicycle
30 x Bicyle Crunch

Drumbell Bench Press
10 x 20lbs
10 x 20lbs
3 x 10 x 25 lbs

Drumbell Military Press
3 x 10 x 20 lbs

Drumbell Fly
3 x 10 x 20 lbs

20 x Sit-up

Drumbell Decline Bench Press
2 x 10 x 25lbs
2 x 8 x 40lbs

Barbell Incline Bench Press
3 x 10 x 90lbs


Lunch : 1 glass carrot milk, 2 fried eggs, 1 Pattaya Fried Rice (Carbo!)

Teabreak (3.30pm) : Teh Tarik + Wholemeal Sandwich

5.50pm: Jogging at Stadium
Run 15 x lane 4
Distance : 6.3km
Time : 34.67 mins.

After Jogging : 1 glass of HL milk + 2 scoops of Whey

Dinner : 1 glass of HL milk + Chicken Salad, 1x fish oil

Salad Ingredients:
4 leaf of lettuce
200g of boiled chicken breast
50g of boiled Broccoli
4 pcs of cherry tomato
1 batang taiwan cucumber
half biji onion
1 slices of Anchor's cheese
2 tablespoon of italian dressing

[attachmentid=499748]

get a NIKE+!!!!!
lol

i want a nike+. damn nice!

here's a video of it


I WANT ONE OF THSOE!

LOL! I was tempted by Nike+ also, my current Nike Airmax 180 is Nike+ ready. But I was set back by the ipod because I sweat damn much. Dunno where to put the ipod when i run cos my whole body just sweat unstoptable...
I been to US last 2 months, I wont sweat when i jogged there, due to the cold weather and dry air. If go there then worth to buy. The kit only 19usd in US.

LOL< there is a strape la. can strap the ipod around ur bicep arm area, so dont need put pocket.

dont need worry, if the strap kena sweat, can wash ma, plastic only!( oh wait, plastic cant absorb sweat )

nike+ worth the money if u love jogging or want motivation.

Music+ hot chick voice tell u how much u run

nike+ motivates you to run, isnt that enough reason to use it?

17-06-08

6.40am : 1 glass of HL Milk + 2 scoops of whey + Muesli + 1 apple + 1 multi-vitamin + 1 fish oil

9.45am : Teh Tarik + 1 Chicken Pie

12.00pm : Pan Mee + Air Tebu

4.00pm : Coffee + 1 Sandwich + 2 Cucur Udang

5.30pm - 7.30pm : Tennis *Replace hiking

7.30pm: 1 100plus + 1 glass of Pineapple Juice + 1 Diet Coke + 1 Pattaya Fried Rice + 1 Mushroom Soup (seems like eating too much....)

9.00pm: 1 glass of HL Milk

Today seems like eat more than workout... tomorrow have to work harder...

+ 1 Diet Coke + 1 Pattaya Fried Rice + 1 Mushroom Soup
Abang how to lose weight like this

4.00pm : Coffee + 1 Sandwich + 2 Cucur Udang<<<<<<<<<< why got this extra meal, tambah calory saja

Indeed.... paiseh betul.

Oh, the cucur udang and sandwich appear because today got free refreshment after attending a workshop, so makan more a bit lo.....

aiyo, me also restrict myself from taking junk food eventhou i can(skinny ma)
I wil keep my stomoch for proper meal

damn wish to eat those burger, leko, kelapa water, coke, 7up after school
but then i would take nonsense food and spoil my diet

learn it the hardway, short term enjoyment(which u wil forget after enjoying for like 1min) cannot replace hard earn disiplin

so any plans of nike+?
i cant get it off my mind

Raindrops,

LOL... i think i wont go for the Nike+ currently la, I enjoy day dream while jogging, so the music is not crutial for. May be will get the Nike+ sportband later, that looks good.


18-06-08

6.45am : 1 glass of HL Milk + 2 Scoops of Whey + Muesli + 1 Apple + 1 Multi-vitamin + 1 Fish Oil

8.00am : Teh C Kosong

11.00am :Hio Pia

11.50am - 12.40pm : Gym

2 minutes Bicycle for warm up
30 x Bicycle Crunch

Bent Over Barbell Row
1 x 10 x 50lbs
3 x 10 x 70lbs

Squat
4 x 10 x 90lbs

Lateral Pulldown (Back)
1 x 10 x 80lbs
2 x 8 x 100lbs

Lateral Pulldown (Front)
2 x 8 x 100lbs

30 x Bicycle Crunch

Barbell Biceps Curl
2 x 10 x 30lbs

Lunch : 1 glass of carrot milk + 1 Balacan Fried Rice + 2 Telur Mata Lembu

4.00pm : 1 cup of coffee

5.45pm : Jogging
Laps : Run 17 x lane 4
Distance : 7.142km
Time : 40.93 minutes
Today slower... but did additional 2 laps..
Post Jogging intake : 1 glass of HL milk + 2 scoops of Whey

8.00pm : Dinner, Salad + 2 x fish oil + 1 Green Apple + 1 x Diet Coke

Salad Ingredient:
200g Boiled Chicken Breast
1 slice of Anchor Cheese
1/4 Red Pepper
4 leaf of lettuce
1 Crystal Tomato
2 Cherry Tomata
1/2 Taiwan Cucumber
1/2 Onion
2 spoons of Italian Dressing

lol raindrops and toto damn good friends eh? lol.

hey dude. i recommend u one thing. dont just run for long distance alone. train properly. do sprints. if u run everyday, do long distance jogging on your weight lifting days. non weight lifting days do HIIT sprints. google for HIIT. its a lot better. make sure to watch your diet. i see u have been skipping breakfast. breakfast is the most important meal. eat good oats and good eggs. make sure to set a full rest day once a week.

waht good firends, just reply comment la.

but can counted good friend jor lol

LOL, haha, good LYN friends!

Jones007 : Thanks for your suggestion, will increase the breakfast intake and try to do the HIIT.

HIIT is good shit. and it works

Oh, HIIT is High-intensity interval training (HIIT), "A HIIT session involves a warmup period, several short, maximum-intensity efforts separated by moderate recovery intervals, and a cooldown period. The period of alternating effort and recovery intervals typically lasts a total of 15 minutes." ~ Wikepedia

Hmm... I used to do hiking during not weight lifting day, the hiking will be going up (high intensity) and down (rest) around 8 times, hehe, dunno can consider as HIIT or not...

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Added on June 18, 2008, 8:41 pmOh.. the 8:12 seems like a recommended timing... will try it soon. But may be need to get a timer for that.

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Added on June 19, 2008, 7:53 pm19-06-08

6.45am : 1 glass of HL Milk + 2 scoops of whey + 1 multi-vitamin + 1 fish oil

7.30am : 1 teh tarik + 1 fried bi hun + 1 fried egg + ikan bilis

10.00am : Teh

1.00pm : Big Lunch, Department Lunch (Shark Fin, Chicken, Abalon, Fish, Chicken, Prawn..... )

3.00pm : Coffee

5.20pm : Hiking ( ) Today good speed, too much mosquito is chasing behind, have to keep on moving.....
After hike : 1can of 100plus, 1 glass of HL milk + 2 scoops of whey

7.30pm : Salad (same ingredient as yesterday) + ligh coke + 2 fish oil

Tomorrow going to have company lunch again.... seafood!

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Added on June 20, 2008, 8:55 am20-06-08

6.05am : 1 glass of HL Milk + 2 scoops of whey + Dark Seed Bread

6.45 am : Gym *later got company lunch and field trip, so move to morning.

3 mins Bicycle

Barbell Bench Press
10 x empty Bar
10 x 70lbs
3 x 8 x 90lbs

40 x Bicycle Crunch

Incline Barbell Bench Press
10 x 70lbs
3 x 10 x 90lbs

Barbell Military Press
3 x 10 x 40lbs weak...

Drumbell Bent Over Flying
3 x 10 x 20lbs

Post Workout : 300ml HL Milk + 2 scoops of whey

7.45am Breakfast : 1 orange juice, 1 peanut butter bread, 2 half boiled eggs

8.40am : Teh C kosong

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Added on June 20, 2008, 7:20 pm12.00 pm : Big Seafood Lunch

5.30pm : Jogging
15 laps x Lane 4
Distance : 6.3km
Time : 32.75mins!

Post Jogging : 1 glass of HL + 2 Scoops of Whey + 2 fish oil + 1 multi-vitamin

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Added on June 21, 2008, 2:15 pm21-06-08

7.10am : 1 glass of HL + 2 Scoops of Whey + 2 fish oil + 1 Multivitamin

7.40am : 1 Teh C + 1 Wantan Mee

9.00am -12.00pm : Badminton

12.30pm (Lunch) : Fried Koew Tiao + 2cans of 100plus + 1 can of Soya Bean

4:00pm : Hiking

7.00pm : BBQ... eat a lot

22-06-08

7.10am : 1 glass of HL milk + 2 scoops of whey + 1 multi-vitamin + 2 fish oil

8.00am : Teh C + Laksa

11.00am : 1 Green Apple

12.15pm : Pan Mee + Chinese Teh

3.30pm : Ice Kacang + Cucur Udang + Sotong Rojak

5.30pm : 2 x Chicken Wings + Lettuce Salad

6.45pm - 8.15pm : Swimming

9.00pm : 2 Cheese Cake

10.00pm : 1 glass of HL Milk

Today seems like junk food a lot ......

Teh C, teh tarik, teh ais, kopi peng...
All those pretty high in sugar leh. You'll probably have to jog for 30 minutes just to burn the amount of sugar you minum. If you minum coke/soft drinks... lagi giler.

2 cheese cakes somemore! X^D

If you cannot resist the food, at least limit the amount you take lah. Haiyoh.

YES! Will try my best to control!

23-06-08

6.35am : 1 glass of HL Milk + 2 scoops of whey + 1 multi-vitamins + 2 fish oil + 5 spoons of oat + 2 spoons of muesli

7.40am : Milk Teh (half teaspoon sugar)

10.00am : Mocha! + 2 Curry Pup + 2 Chun Jian

12.20pm - 1.00pm : Gym

Bicycle 3 mins
30 x Bicycle Crunch

Squat - Smith Machine... no squat rack
10 x 50lbs
3 x 10 x 120lbs

Barbell Bent Over Row
3 x 10 x 50lbs

40 x Bicycle Crunch

Lateral Pull Down (Front)

10 x 60lbs
3 x 8 x 110lbs

1.15pm : 1 glass of Carrot Milk + Mix Vege Salad + 3 fried eggs
3.00pm : Coffee kurang gula
5.00pm : 1 x Cereal Bar

6.00pm - 7.30pm : Swimming
*Today have to swim instead of jogging.... drink a lot of water when learn how to perform breathing....

8.00pm : Chicken salad + 1 glass of HL milk

Chicken Salad:
[attachmentid=507407]
*Din finish the chicken, found i din totally cooked it ....

i got another tips which last time i use.

before i eat, if i drink water and eat some fruits, or anything tat can fill stomoch but wont make u fat, then i eat it.

Then later eventhou good food in dinner, u already NO FEEL.

Eg: food like vege, fruits or shakes, anything tat can fil ur stomoch before dinner will make u NO FEEL for dinner.

Hehe, thanks for the suggestion.

Indeed, this is useful. Actually i eat those junk food not because of my appetite (although now easily feel hungry since i increase workout rate). Most of junk food taken during social event.... makan with fren or gathering .... omg, may need to avoid those makan gathering or yam cha.

Yeah! Today my Saucony Hurricane 10 arrived! Take a pic with my Salomon XT WINGS!

[attachmentid=507410]

24-06-08

6.35am : 1 glass of HL milk + 2 scoops of whey + 6 spoons of oat + 2 banana + 2 fish oil + 1 multivitamin
8.00am : Teh + Coffemate without sugar
10.00am : A few pieces of biscuits... hungry...
12.30pm : Lunch (Rice + Vege + Curry Chicken)
3.10pm : Workshop Teabreak (Chicken wings, cucur udang, fruits)..... + mocha

6.20pm : Running HIIT with my Saucony Hurricane 10
Streching
4 minutes slow jogging [warm-up]
8 set x [30 seconds full sprint, 30 seconds slow jogging] *5 sets real sprint, 3 remaining set 70-80% only... damn, no more strength...
4 minutes slow jogging [cool-down]
Post HIIT : 1 glass of HL Milk + 1 scoops of whey

8.00pm : Dinner (1 cucumber mix vege juice, 1 mix vege salad, 1 grilled salmon ) *haha, today contractor belanja.

Today tried HIIT for 1st time, damn, really tired to do this, exhausted more than running 15laps...... body just like keep on burning after the workout.... good, will try again on thursday (if i am not going for hiking ... )

You know... if I'm you, I'd eat as much chicken wings as I could and take mocha with artificial sweetener

Rawr

hahaha, i oso hope so. But then later LYN ppl will scold me le.... (positive 1 la, no bad feeling )

I have to control myself oso la, I owes got meeting/workshop. If i not control then habis lo.
Tomorrow and thursday oso got workshop, free morning tea break, lunch and afternoon teabreak.... omg, have to control again....

It's so simple. If you dont control and become heavy, you'll end up last at the run

You eat junk food... sure lah kena taruh. I mean if you only eat those things once in a while, it's alright. But you sort of do it all the time.

Oi, food on the table doesn't mean you must eat it lah. If you must eat because the boss says so, then eat very small portions and drink plain water or tea without sugar. I've got used to drinking non-sweetend drinks that I add water to coke if I want to drink coke.

At least eating chicken and protein based food is encouraged.

Haha, yaya, CONTROL and CONTROL!!!
OMG. Siemens run just 10 days to go! Have to really keep away junk food.

25-06-08

6.35am : 1 glass of HL Milk + 2 scoops of whey + scramble egg salad (3 eggs + lettuce + tomato) + 100g Rye Grain Bread + 2 fish oil + 1 multi-vitamin
8.00am : Teh Kosong
10.00am : 2 curry pup + 1 pisang goreng + Kopi C kurang manis

12.15pm - 12.40pm : Gym *Rushing, just escape a while from workshop!
2 minutes some streching
2 minutes bicycle
30 x bicycle crunch

Barbell Bench Press
15 x empty Bar
10 x 50lbs
3 x 10 x 70lbs

Barbell Military Press
3 x 10 x 40lbs *weak....

Drumbell Front Shoulder Raise *dunno correct name or not
3 x 10 x [20lbs x 2]

Deadlift
3 x 10 x 70lbs

40 x Bicycle Crunch

1.00pm : Lunch (only few small pieces of chicken + some honey dews), damn, too late go back to workshop, all food finish oredi.

3.30pm : 2 chicken pie + 2 po pia + teh kosong

6.00pm : 1 Banana

6.15pm - 6.55pm : Jogging at stadium
Warm-up : Streching
Laps : 15 x lane 4
Distance : 6.3km
Time : 34.17mins
Cool-Down : Slow Jog another 2 laps
Post Jogging : 1 glass of HL Milk
*Today jogging feel damn tired, may be because the noon deadlift really jialat, or may be yesterday HIIT effect?

8.00pm : Dinner, 1 light coke + Tuna Salad + 1 Orange Puddin + 1 Green Apple + 1 fish oil

10.00pm : 1 glass of HL Milk + 1 scoop of whey + 1 green apple

26-06-08

6.35am : 1 glass of HL Milk + 1 scoops of whey + bread + oat + 1 Green Apple + 2 fish oil + 1 multivitamin
8.00am : Teh Kosong
10.00am : Cheese Cake + Banana Cake + Teh Kosong
12.30pm : Fried Rice + BUtter milk fish + Steam Chicken + Black Pepper beef + Mix Vege + Fruits (OMG, big lunch again)
1.30pm : Kopi C kosong
3.30pm : DIM SUM (xiu mai + fried wantan) + fruit

5.20pm - 6.30pm : Hiking
*Today doing hardwork, finish all points even it's wet and a lot of mosquito!
post hiking : 100 plus + 1 Green Apple + 1glass of HL Milk + 1 big scoops of whey (ON 100% just arrived)

8.00pm : Dinner (Rice + Prawn + Chicken + Taufu + Vege), not big portion, should be ok.
10.00pm : 1 glass of HL Milk + 1 scoop of whey

wow, i see alot of cakes!!!!

haha, yalo.. dunno y today morning teabreak only provide cakes.... this week non-stop workshop and meeting...omg..

27-06-08

6.05am : Some Bread + 1 glass of HL MIlk + 1 scoop of whey + 1 fish oil + 1 multi-vitamin

6.40am - 7.20am : Gym *Today lunch time will be busy.... have to do at morning

3 minutes dynamic streching
40 x bicycle crunch

Squat
10 x 50lbs
3 x 10 x 120lbs

Barbell Bent Over Row
10 x 20lbs
3 x 10 x 50lbs

40 x Bicycle Crunch

Lateral Pull Down (back)
10 x 70lbs
2 x 8 x 100lbs

Lateral Pull Down (front)
2 x 8 x 100lbs

Post Workout : 300ml of HL Milk + 1 scoops of whey

8.00am : Teh + Bread + 1 green apple

1.30PM : Orange Juice + Rice + Honey Pepper Chicken + Kailan *damn... long workshop, late lunch...

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Added on June 27, 2008, 10:20 pm8.00pm : Japanese Treats! Sushi + Shashima.. eat a lot....
10.00pm : 1 glass of HL Milk

i thought hl milk high in fats?

Haha, High protein low fat milk le... I think there is some fat, but it doesn't really matter.

28-06-08

7.05am : 1 glass of HL Milk + 1 scoop of whey + 1 fish oil
8.00am : Balacan Bi Hun + Teh C

10.00am : Start caving at Niah Cave. Today distance 10km.
*Food while caving : Apple, Sandwich, 100plus, Potato Chips

4.00pm : Fried Rice+ steam fish
7.00pm : Gawai Festival dinner, beer + nasi campur + satay +++
10.20pm : 1/2 glass of HL milk

29-06-08

8.00am: 1 glass of HL milk + 1 scoops of whey + 1 multi-vitamin + 1 fish oil
8.20am: Teh C + Wantan Mee

10.00am - 12.00pm : Badminton
Post badminton : 1 can of 100plus

1.30pm : Lunch (rice + some vege, chicken, fish)

5.00pm : Hiking
Post Hiking : 1 can of plus + 1 glass of HL milk + 1 scoops of whey + 2 slices of watermelon + 1 multi-vitamin + 2 fish oil

7.00pm : Dinner (salad, soup, fish)
8.40pm : 1 glass of HL Milk *prepare to sleep early! EURO 08 at 2.45am.

30-06-08

2.40am : Wake up for Euro08!
3.30am : 1 glass of HL milk + 1 dumpling
4.30am : Spain won!!!! continue sleep.....
7.10am : 1 glass of HL milk + 1 scoops of whey + 1 multivitamin + 2 fish oil
7.40am : Teh Tarik + Mee Goreng + Fried Egg + Ikan Bilis
10.30am : Some Cookies + Coffee

11.50am - 12.40pm : Gym

Some Streching

40 x Bicycle Crunch

Barbell Bench Press
2 x 10 x 50lbs
3 x 8 x 90lbs

Drumbell Shoulder Shrug
3 x 10 x [50lbs x 2]

Deadlift
3 x 10 x 70lbs

Incline Barbell Bench Press *Smith Machine
10 x 90lbs
3 x 10 x 110lbs

20 x Crunch

Barbell Military Press
2 x 10 x 50lbs *pancit sudah

12.50pm : Nasi Goreng Pattaya + Carot Milk + 2 fried eggs

3.30pm : Teh Tarik Kurang Manis
5.00pm : Some Cookies

5.50pm - 7.10pm : Swimming

7.30pm : Sour Plum Tea + Dumpling
8.30pm : 1 glass of HL milk + 1 scoops of whey + Tuna Salad + 1 fish oil

NO progress pic?
1month liao LOL

raindrop,
later la, now not much progress yet... weight oso not dropped yet... now still 96kg....

01-07-08

6.50am : 1 glass of HL milk + 1 scoops of whey + oat + muesli + 2 slices of wholemeal bread + 2 ham + 1 slice of cheese + 1 multivitamin + 1 fish oil
11.00am : Teh kosong + Some cookies
12.10pm : Air Tebu + Pan Mee
3.30pm : Kopi O
4.30pm : Pepsi Light + 1/4 coke (social event...)
6.00pm : Running
today only done 13 laps, 30mins..... stop cos rain

7.30pm : 1 glass of HL milk + 1 scoops of whey + 200g chicken breast + salad

Lengzhai,

They're giving running vest instead of tshirt. Whats ur vest size?

Wah... vest? I never wear vest le... dunno wat size is suit me. I think oso xxl kua? can i just wear my own t-shirt for run?

02-07-08

Skip breakfast for medical check up.

9.00am : 4 slices of wholemeal bread + 4 ham + 2 cheese

11.50am - 12.40pm : Gym

Streching + Bicycle
40 x bicycle crunch

Squat *smith
10 x 70lbs
3 x 10 x 120lbs

Barbell Bent Over Row
10 x 20lbs
3 x 10 x 50lbs

40 x Bicycle Crunch

Lateral Pull-down Front
10 x 90lbs
3 x 8 x 110lbs
2 x 150lbs

12.50pm : Carrot MIlk + Nasi GOreng Pattaya + 2 fried eggs

6.00pm : Running (road + track (20 x lane4)
Total Distance = around 2km (road) + 8.4km (track)
Time = 1hr 4mins
*Today done the longest distance i made!
Post Running = 1 scoops of whey + water (run out of milk)

7.45pm : Soya milk + Nasi Ayam Sesame Spicy
9.00pm : Some cake and snack..... fren's day...

Can. I'll get u the biggest size ok?

Ya, ok ok. Thanks!