Start to increase speed a lil, then incline.
Perhaps you can try 4.5kph @ 4.5 incline.


Do you take enough food before hitting the gym? My stamina suffers if I don't.

You shouldn't have any fruits especially banana (carb) for dinner. Eating fruits at night will definitely make you fat. Always have fruits before your workout. Use all the energy so you won't become fat.

I usually have "big breakfast" in the morning at 8am.

Big breakfast - 5 eggs (2 whole), 2 slices of wholemeal wholegrain bread, 250ml milk with 4 big spoons of oat, 1 apple. Alternatively you can skip the bread by replacing with cereals. But with small portion.

I'll have my next meal at 4 1/2 hour later.

How do u set 0.5% inclines o_O

My gym's machines only allow 1% increments.

already had dinner...
instead of skipping dinner, i think i'm going to add 1 extra gym session for that sin..

ze banana is my post-workout meal. it took me roughly 1/2 hr to reach home and have a proper meal.

my gym punya boleh 0.5 increment too...
i usually set mine to km/h @ 5 inc for brisk walk around 5 mins then i'll alternate btwn running at 9km/h and slow down to a jog/brisk walk at 6km/h till i feel ligtheaded which is pretty fast (15-20mins).
sucky stamina.. need to work on that but i need to love running first.. T_T

This post has been edited by neuroticmind: May 28 2009, 10:01 PM

tengster : yeah yeah. Now you know Myremi's weakness and how she got fat. Planning to bring clothes tomorrow to the office to go for 1 hr on the treadmill. Then come home in the afternoon on the elliptical. Office gym doesn't have much gym equipment.

Hmm....today:

morning : stir-fry spinach with 1/2 egg + red pepper + 1/2 tbsp of prawn sprinkles, 2 quail eggs, omelette sprinkles (1 tsp)

midmorning snack : 2 cups green tea

lunch : szechuan fish + nori seaweed + spinach + 1/2 tbsp prawn sprinkles + omelette sprinkles (1tsp) + 1 teaspoon of spinach pesto + spinach

afternoon snack : 12 pcs of grapes

dinner : 1 bakchang (bad!) + 1 cup stirfry pak choy

later tonite : 12 pcs of grapes

bakchang!! it's bakchang season and i'm still thinking whether to pretend dunno about that OR eat and do extra gym session. huhu.. dilemma...
but i'm pretty sure i'll do the later..

zeist : Hmm....eating fruits is ok I would think. Provided the portion is not too big. I.e. a Fuji Apple is generally 1.5 -2.0x too big. May ahve to half. Unless you take the smaller apples that are the size of your palm.

It depends on the person's carb tolerance. If the body don't process the carbs well, then switch to veggie or protein snack.

BTW, how did you calculate RM740 a month?

---

Added on May 28, 2009, 10:16 pmThe day after I eat, I don't eat carbs. And workout harder!

So far, the 2nd bakchange I had. The first one was tiny but still!

This post has been edited by myremi: May 28 2009, 10:16 PM

apple and orange is a low GI carb, wont cause you insulin spike. So it's good. But don't take too much though. And 1 more thing. Fruit contains mostly fructose and if i'm not mistaken it wont be stored in muscle. It is stored in liver. So you cannot utilize it with your muscle. Only when it turn to fat, then only you can utilize it. please correct me if i'm wrong.

What I mean is, it's not that efficient to use fruit as preworkout meal. Better to eat complex carb before a workout

This post has been edited by kurtkob78: May 28 2009, 10:27 PM

True but you'll still need to take some fruits because of the nutrition that comes from it. As long as one doesn't go overboard about it, it should be fine.

@ zeist,
With regards to your barbell benchpress, I think you should post a video of your barbell benchpress in the bodybuilding thread. They can advise you how to improve it.

45 pounders = 20.45kg and 50 pounders = 22.72kg

@ Syd G,
There a few treadmills in FF Uptown can do the 0.5 gradient increment. I think those are the older models.

Apple is simple carb.

I always have milk blend with a banana and an apple, best pre workout meal for me. I personally think that this is better than protein shake as pre workout. Most people have protein shake twice a day, it really depends.

That's why I have 5 eggs for breakfast, to make sure I have enough protein inside my body. With the milk as pre workout and protein shake as post workout, I'm sure I won't be losing that much muscles anymore. Protein shake is a MUST immediately after workout.

---

Added on May 28, 2009, 10:42 pm45lbs and 50lbs I need a spotter, I can't do it by myself. The max I can do is 40lbs, on my own.

Bar bell bench press I usually go for wider grip because I have long arms.

Already for 3 months, I'm still stucked at 50kg. This is crap.

Bar bell should be easier than dumb bells, but mine is the other way round.

This post has been edited by zeist: May 28 2009, 10:42 PM

Anybody wanna come train with me for a session of circuit training?
I'll be up this Saturday for a BBQ among some meathead friends of mine, then maybe Sunday, wanna go train some circuit stuff.

Will most likely consist of sandbags, pull-ups, sprinting and push-ups and burpees yeah!

where will you be? Melaka?

Between PJ and Subang. I usually don't touch KL areas cept Bkt Jalil.

Progress pic for the last challenge, hahaha.
I didnt post up until my hand and knee are almost recovered and able to bend freely. (to take photo and pose nicely)


(2005)78kg vs (2008)75kg
Just 3kg difference.



Most recent one, took it a few days back. I actually shaved 1kg off even 3 weeks with 0 exercise and 2 cheatmeals per week. Metabolism has definitely increased with zig-zag eating habits. Now I am 70.5kg on analog scale, and 72kg on electronic scale.

This post has been edited by charge-n-go: May 29 2009, 12:55 AM

nice 1 charge and go *thumbs up*
keep it up

charge-n-go : nice one. Hope you're better now after the accident!

kianweic,
ah. good to know. thanks

-

Breaking news - Asians are a bunch of skinnyfats - http://www.nature.com/ijo/journal/v24/n8/abs/0801353a.html

I was walking around @ Guardian KLCC yesterday to read labels (it's my current obsession ) on supplement bottles. Was approached by another lady and was asked whether I wanted to do a free body analysis or not (she's selling meal replacement kit). I just wanted to humour her, so I took off my shoes and hopped on the machine and pulled up the handhand gadget that it had 90 degrees. She asked for my age and height. The results came.

I looked at the paper and I told her that I'm 26 - not 46 like she heard (and programmed on the scale). She asked me to do the test again. Here's my result :

Whole Body
Subcutaneous fat : Normal
Skeletal Muscle : Low

Trunk (upper body)
Subcutaneous fat : High
Skeletal Muscle : Low

Legs
Subcutaneous fat : High
Skeletal Muscle : Low (quad muscles be darned)

Arms
Subcutaneous fat : High
Skeletal Muscle : Low

Bodyfat % = 34.5 (Obese is 35%) - I'm almost obese!!
Visceral fat level = 6 (Normal)
Asian BMI = Overweight
Biological Age = 40

I took the result of the test with a pinch of salt because I know the machine reads my clothes (was wearing jeans with iPod inside, 2 layers of clothing and they're being read as my bodyfat ) But imagine what it does to other people who're not as educated on how these machines work and how innacurate they are when you're not nekkid. When she first keyed-in my age as 46, my biological age was 56, and according to bodyfat percentage, I'm obese.

I then just smiled at her, said thank you, said no to the slim replacement meal and walked to the gym.

This post has been edited by Syd G: May 29 2009, 08:58 AM

I will upload my photo later tonight.

Sucks to be an endormorph.

morning all

Stretch

Circuit of DB Hammercurl+chestpress 10+15rep 10lbs
Circuit of DB Hammercurl+chestpress 10+15rep 14lbs
Circuit of Fowardxtension+shouldershrug 10*3 10lbs

Treadmill:
Walk2min 5,6kph/min
Hiit 10min 7,10,7,10,7,10,7,10kph/min
Hit 8min 7,12,8,13,7,12,8,13,7,12,7,12,7,12,8,12,8,13kph/30secs
Cool2min 6.4,6kph/min
=207c 3.21km 22min

Bike
Warm1min Level1 rpm100
Bike5min rpm80 Level2,3,4,4,5permin
Bike14min rpm80 Level2,3,2,4,2,5,2,6,2,3,2,4,2,5,2,6,3,6,3,6,3,7,3,7,3,8,3,8per30secs
=174c 7.03miles 20min

Pecfly 10*3 30lbs