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

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

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

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

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

hee grilled fish very easy to cook one..want recipe?



wekkkkk.. bata.. how r u? wanna join dat forum u told me earlier but gt no time yettttt..


May 27
BF: 2 tbsp oat, 1/2tsp cocoa, milk >>> 100 kCals
LUNCH/PREWORKOUT: 3/4cup dry oat, milk, fish, rice crisps wit jam,baked beans >>>> 620 kCals
POSTWORKOUT: 1 banana >>> 100 kCals
DINNER: Baked beans, 2 eggs, Tofu, cucumber, milk >>> 470 kCals
SUPPER: Rice crisps wit jam, 2 bowls cornflakes wit milk >>> 350 kCals
= 1640 kCals.

May 28
BF: 2 bowls cornflakes wit milk >>> 250 kCals
LUNCH/PREW: Subway sandwich + butter pancakes >>> 700 kCals
POSTWORKOUT: 3/4 oatmeal wit milk >>> 250 kCals
DINNER: Steamed fish wit vege >>> 350 kCal
SUPPER: 1/2c oatmeal wit milk, hot drink >>> 300 kCal
= 1850 kCals.

~cn feel my carb craving tension is building inside~

tomorrow must b more disciplined.

This post has been edited by eirn_drock: May 28 2009, 03:35 AM

wats wrong wit orange as postworkout.

my diet today:
- (1/2 cup dry oats + milk) x 3 servings.
- milo wit milk n sugar
- ice cream (350kCals)
- wafers abt 10 pieces (5x5cm)
- 7 white breads wit jam, condensed milk, margarine
- 3 white breads wit sardine n salad

=) exam mode- stressed like crazy
this kinda diet presumed to be continued till end of june.

see u my journal in one month time..

hee boring lah eating banana2 only.. :-p

update on my diet: FAIL TO EXTREME LEVEL! 500g of wafers EVERYDAY.. sweet hot drinks..
no choice, its exam season.. need sugar to keep me awake..~
i'm sorry my journal :-( after exam i'll make up for wats lost (or gained).

2 weeks eating sugars-candie-confectionarie-cakes-pastries i think i've had enough. last 2 days i reverted to healthy eating again. not so low-carb lah but yeah complex carbs. buckwheat, bread (white still). thing is, sugar-laden stuff like u said is easier to eat n not time consuming, open the pack, pick one out, there u go munching. hehe. suddenly when i glimpse at the package wah its empty already ahahaha. i remeber for 4days straight i ate 1kg of wafers/day. 450x10=4500kcals, wafers alone. shhuutss.

i will try to maintain better diet.. <6weeks to go.

update:
weight: 50.5kg
BF: it read '----' maybe i'm too fat to be measured lol.

my arms getting bigger, cn feel the heaviness. later mb will post pics. mb thighs getting bigger too.stupid thighs..