Heyya evybody who's reading this
Really appreciate if u experts cud give me some tips/advices/what nots on myDIET PLAN..
Thanks!!


My current physiques:
Weight: 49.4kg
Height: 160 cm
BF: 19.2% (measured with bioelectric impedance scale)
Measurements: 33-24-34, thigh 20"



My goal
Body fat reduction to slim down and tone my thighs.
Around 18%, not so low coz i dun wan to lose all my fat
2 months bcoz that's when I'll be back home in Msia n meet my beloved
Hopefully cn wear ZARA jeans size 24 by then..(tho seems impossible).

My workout
Gym group workout mostly.
1 hour/day (2 hours on weekend).

Monday: 'Up and Low Pump' : 15 mins aerobics, 45 mins strength training.
Tuesday: 'Step Aerobics' : 1 h dance on step.
Wednesday: 'Lower Body' : 15 mins aero, 45 mins lower body strength training.
Thursday: Up and Low.
Friday: Step Aerobic /Strength /both
Saturday: Kickboxing aerobics/weight training for MEN/Step+Resistance - i choose 2 from these 3 classes << 2 hours
Sunday: Up n Low + Strip Dance << 2 hours

I'm pretty packed up rite now til end of June, so can only spend 1 hour on weekdays. Hence i only have time for group programme (coz i love em n wud not trade em for workin wit machines..)
In July, I will set own muscle building programme wit instructor..n work in machine/racks area.

My tools:
Barbell with 7.5kg weights for low body (squats,lunges etc), with 3kg/no weight for upper body (curls,spine exercise etc)
Dumbell - 3.0kg each if whole body movement, 4kg for biceps/triceps.
Elastic band

Cant use too heavy weight coz many reps n sets.

My Diet <<<< The main reason I'm posting here!!

Uhuk uhuk.. I'm a failure when it comes to dieting

Right now I'm trying to stick to this plan:

Breakfast:
Milk 0.5% with 1 tsp cocoa
+/- 2 tbsp oatmeal into my milk, fruit

Brunch:
Water or Tea without sugar
(+/- fruit or yogurt)

Lunch:
Fish/chicken/egg/baked beans + vege

Preworkout:
Coffee with milk n sugar.
+/- banana or other fruit or 2-4 tbsp oatmeal

Postworkout:
1 banana + other fruits (max 2)

Dinner:
Fish/chicken/egg/baked beans + vege

Supper:
Vege + topping/dip (sour cream/soy sauce/salt/ketchup)

---- Supplements: Vitrum Beauty, Vitrum Antioxidant multivits n vit E.

Choice of fruits: Apple, Mandarines, Orange, Pear
Choice of vege: Beetroot, Cucumber, Cauliflower, Salad, Tomatoes, cabbage, courgette, radishes, sometimes carrot.


My questions/undecided plan:

- Is it healthy to get carbs from fruits n vege only?
- I'm thinking abt grabbing sum calorie blockers/appetite supressant from pharm?
- Can I lose muscle as well from this diet?
- Thinking to include nuts into diet..

This post has been edited by eirn_drock: Jun 16 2009, 04:28 PM

my goodness...
ur body is so nice and u say u r fat in the other thread.
haha... nice body.
just try to make it firmer.
go gym and lift some weights.
try doing some weights.
all the best...
diet is not ur main concern coz just look at ur abs.
u dont even have a tummy!

nice one...

shud i be honored to see first
oh ya arms too skinny and got fat in triceps area

Chow

You do realize you're in excellent shape at the moment right?

she dont realize it. thats the problem.
i am wondering wat is the strip dance in ur routine?
sounds a little... errr... u know wat i mean.
well, for ur arms and thigh, i think u need to start doing weights.
aerobic and all, u can do aside, but try to incorporate some weights session.

49.4kg at 160cm for girl.. maybe tried to get 55kg.. hehehe.. if you could see your rib cage.. for me still skinny..

i have this girl at my office, very nice cutting, but when i grip her bicep.. it just too soft.. like sponge. that why some girl when fall down, easily got bruise and lebam-lebam..

if you could do 10kg each hand for dumbell squat or curl 5kg.. then u are really fit.

try see bodyspace profile in bodybuilding dot com..

Strip/pole dancing, putting aside the eroticism, is a pretty good workout in itself.

This post has been edited by -Dan: May 23 2009, 11:27 PM

ERRR.. 48kg is enough. Huu. OK I can aim for 10kg squats n 5kg curls.
Thanks for the tips..

---

Added on May 23, 2009, 11:40 pmYeah Dan is right. Stripping leaves me breathless.
Knees got bruises some more..Sliding on the floor..


This post has been edited by eirn_drock: May 23 2009, 11:40 PM

(Edit: referring to your post above mine which you just editted out) Your diet today like no protein at all. Why a? Even people who don't workout need sufficient amount of protein daily.

Btw great body. Don't worry about losing fats because you look good enough as you are now. Try to put on some muscle weight and you'd look even better! Tip: Go for heavier weights if you think you can, or if what you are lifting currently feels too light. And don't worry, you won't end up looking like a muscle freak. There's a thread on this: http://forum.lowyat.net/topic/903797

This post has been edited by wallpaper89: May 23 2009, 11:49 PM

Looks pretty good actually, you might want to build up your shoulders a *slight* bit so your biceps/triceps don't look disproportionate.



- Is it healthy to get carbs from fruits n vege only?
Having a more diverse diet is always better, personally I rely on oats the most for carbs.

- I'm thinking abt grabbing sum calorie blockers/appetite supressant from pharm?
Better to stay natural. 5-6 small meals a day should be quite sufficient for your appetite.

- Can I lose muscle as well from this diet?
Why would you want to do that?

- Thinking to include nuts into diet..
Nuts are fine as long as they're not salted, sweetened or have other additives/coating.

Aiyyoo..today I posted 2 posts alredi..where the other earlier one go??
confused2.. hv i accidentally edited it n replaced it??

i was replying the earlier posts by bata, jonyeap and dan..

dush..!

anyway i was telling(writing) dat tho i appreciate ur compliments, (thanks i do think i still have much to work on to improve my physiques.
i'll try to lift heavier dumbells n barbells (tho my instructor only uses 10kgs barbells n all other girls use either 5,3 or only bar itselff coz we work with fast beats according to music rhythm).

today i used 4kgs dumbells for the first time, and yea thanks i will try to move up with 5kgs when i'd have enough muscle strength, and 10kgs for squat.. took that in note..

as for my diet, aiiiyaaahhh i alredi wrote it down carelesslah me how cum its gone now.. i took eggs n baked beans wat.. protein rite?? anyway dat was yesterday.
just forget abt it, i'll start taking notes of my diet again tomorrow...

thanks evybody, i'm making mental notes of all ur suggestions.

hoping to survive heavier weights tomorrow!

---

Added on May 24, 2009, 2:53 amthanks lynx i dint mean to lose muscle, just afraid of it.
ok i'll include oats regularly into my carb source.

This post has been edited by eirn_drock: May 24 2009, 02:53 AM

just curious.
not bout erotic purpose or wat.
but wat actually is strip/pole dancing?
i dont get wat it means...

u gotta pay a visit to strip club buddy


Chow

i see.. u mostly do group workout in class.. i remember last time i tried class at fitness first such as body pump..
although use lightweight.. its just like hell to me.. the motion is slow and pause.. sometime fast.
they beat me with cardio..

my previous suggestion is for u when doing weight training..

when you not in class, try doing weight training\liftingy with moderate heavy..
you could easily squat using barbell (standard 20kg barbell).. if using dumbell, try put and hold it near your shoulder. the limiting factor with dumbell, is gripping. you dont want calluse forming, right. somemore, using barbell, u cannot cheating on your form, if you did, then u got problem with your back.

i rember also last time at fitness first the curve, there is small girl personal trainer, i thing height around 140cm.. she could barbell back squat 60kg, easily...

Unless your "beloved" is a model scout or head of a modeling agency, I don't think he thinks highly of a bag of skin (however nice and soft) and bones. Eat, woman! You're borderline anorexic.

striptease exercise taught in fitness class is more dynamic n active, hv to contract different groups of muscles very strongly to maintain difficult postures n make the dance itself smooth, elegant n graceful..not dat much erotic..



i see..i'll try to do weights alone before my aerobic class this tuesday..how many reps n sets do u suggest eg for squats n lunges fwd n bckward? 20kg...hmph.. hope i'd be able to take dat.
u mean skin callus? i use exercise gloves so it shud b taken care of.

i just started dieting like 2 days ago man..before diz i ate normally..binge on carbs..my teeth n tongue r sweet..i love cakes n puddings n my eating style is way out of aneroxic. i only started dieting coz since i started exercising with weights, i easily got tired n ate more n gained 2kg bodyweight, 1% fat..so i'm trying to get back to where i was..48kg, 18%, without compromising muscle gain..


May 23.
BF: Milk 0.5% + 1/2tsp cocoa powder + 1tsp sugar + 2tbsp oatmeal.
Preworkout: Milk 0.5% + 1tsp coffee + 1tsp sugar + 2tbsp oatmel.
Postworkout: 1 orange, 1 mandarine.
Late lunch: 1 egg scrambled wit milk n 1tsp sugar, Baked Beans (abt 130kcals), vege-courgette,beetroot,cauliflower.
Dinner: --- ate out - 4tbsp butter rice, 1 chicken thigh (cooked ala italiano) with vege, banana cake, choc cake, some puddings << my mate force-spooned me desserts i cudnt resist.

---

Added on May 24, 2009, 7:25 pmMay 24.

BF: Milk, cocoa powder, sugar
3tbsp oat, banana cake (1 matchbox size)
PreW: Milk, coffee, sugar
3tbsp oat
PostW: 1 orange
Late lunch: Tofu, wit hot sauce dip
Vege (cauliflower, radish, tomato)
Dinner: Baked beans (124 kCals),
1 egg scrambled wit milk
Vege (courgette, beetroot)
Supper: Milk, cocoa powder 1tsp.

- Today had a chat wit weight training instructor. He recommended to substitute 1-2 group workouts to individual weight training. Gonna set up a new routine tomorrow.
- I hope I will like that new routine. Will miss working wit the girls . Which reminds y I hated weight lifting area - cudnt concentrate wit the guys looking at me...

New progress:
Weight 48.6 kg
BF% 18.7% <<< WAY TO GO!



This post has been edited by eirn_drock: May 24 2009, 07:25 PM

biasa la... guys... =.=
sure stare at gals. especially gals that goes to gym.

well, good job on ur diet and weight lost.
but i think u should maintain at 50kg.
get more muscle mass. do more weights.
haha... will be fitter and more toned.
wish u all the best

I think you should focus on gaining weight rather than losing it. You could do with more meat on your body, you'll look better that way. Don't forget that muscle weighs more than fat, so if your weight goes up, it doesn't necessarily have to mean that you've gained more fats or that you are looking worse off than before.

Thanks Johnyeap n Wallpaper 89 for ur support..

My mission is bodyfat reduction, not weight loss.. Weight is not my main concern here.. But I heard/read dat in order to lose fat, diet is the main important factor. It is my main focus right now. And heavier weight lifting to build muscle so more fat cn be burned. Decreased body fat, slimmer thighs, skinnier legs, can walk like catwalk model

Workout progress:
Still class workout today. For deadlifts, I used 7.5kg barbells. My small back hurts by the 3rd set. (Exercises r done in superset). For arm shoulder exercise, I used 2.5kg barbells, n 4kg dumbells each. Triceps 3kgx2 dumbells. Squats also 7.5kg barbells. Squats for inner thighs I felt like muscle gonna tear alredi.

May 25.
BREAKFAST: Milk, 1/2tsp coffee, 1/2tsp cocoa powder, 1tsp sugar, 2tbsp oatmeals.
LUNCH/PREWORKOUT: Baked beans + 1 egg scrambled with milk + 1/2cup oatmeal m/waved with milk -- altogether 430 kcals very fulfilling, drink- coffee 1/2tsp, cocoa 1/2tsp, with milk.
POSTWORKOUT: 1 orange
DINNER: Grilled fish with hot sauce+mustard, vege.
SUPPER: ---not yet, will edit tomorrow--- mb no supper tonite. edit>>> 1 serving of cottage cheese wit muesli.

This post has been edited by eirn_drock: May 27 2009, 06:10 PM

Lol your dinner sounds delicious. Good luck, and hopefully you will be able to accomplish your goals in due time