badutman (m, 30, 1.62m, 65.4kg).
roger and out!

hello fatsos.. i was thinkingcarrot+stick since morning and definitely i way harder than what i tought. but at least, sincering to myself, why i wanna be fitso :

carrot1: looking howt
carrot2: loose some love belly, gain some visible 6/8/10 pax
stick1: my feet will feel sore because overweight after long walk.
stick2: i'll get diabetes if i dun control my diet.

Initial BMR = 1567.98.
BMR+activity = 1567.98*1.1 = 1724.778.
How much to loose? 3 kg in 5.5 weeks = ~0.54kg per week = 1.188pounds perweek = 4158kcals perweek = 594kcals perday. That's sound so realistic

Measurable item:
1. Weight minus 3kg.
2. Waist from 86cm to 84cm, so that bf from 20.8% to 19.2%.

Eating habits
bf1: 2spoon of nestum (170c) + 3 spoon of muesli + 3 spoon of quaker oat (197c) + plain hot water. = (~500c)
or bf2: 2 boiled eggs (150c) + 2 slice of wholemeal gardenia (145c) = (295c)
brunch: 250ml plain water (0)
preWO: nescafe O + chinnamon
lunch/post WO: 4slice low-g bread (300c) + slices of homemade meat (not processed food) (300c) + 1 boiled egg (75c) = (675c)
tea1: either 250ml plain water (0)
or tea2: 2cups of nescafe (~85)
dinner: 1 bowl of homemade meat soup. (~381)
supper: 1 apple/orange (63/42)

total cal intake = min 1478 - max 1704

This post has been edited by badutman: May 27 2009, 11:52 AM

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

helllooo fatsos:)

doing LISS at morning side for 56min average 6-6.5kmph covering 5.89km. btw sydG, what's the challenge#3 hehehehe..tak saba dah ni.

Mini Goals:
Week 1 - HIITing 20min at 7-11kmph. Loose .5kg by end of Week 1
Week 2 - HIITing 20min at 7-12kmph. Loose .5kg by end of Week 2
Week 3 - HIITing 20min at 7-13-8-12kmph. Loose .5kg by end of Week 3
Week 4 - HIITing 20min at 7-13kmph. Loose .5kg by end of Week 4

WO plans Week 1:
Monday: HIIT for 00:30:00
Tuesday: LISS 00:50:00 or HIIT - 00:30:00
Wednesday: HIIT for 00:30:00
Thursday: LISS 00:50:00 or HIIT - 00:30:00
Friday - Rest
Saturday - early morning fasting+LISS for 5km outdoor route
Sunday - early morning fasting+LISS for 5km outdoor route
* added simple bodyweight workout on everynite.
* added stretch + jumping jack 100 every morning.

Food intake:
BF1: 250ml plain water (0) + (2spoon of nestum (170c) + 3 spoon of muesli + 3 spoon of quaker oat (197c) + plain hot water) = (~500c)
or BF2: 250ml plain water (0) + 2 boiled eggs (150c) + 2 slice of wholemeal gardenia (145c) = (295c)
Brunch: 250ml plain water (0) + variations of freshfruits
PreWO: nescafe O + chinnamon
Lunch1: 500ml plain water (0) + 4slice low-g bread (300c) + slices of homemade meat (not processed food) (300c) + 1 boiled egg (75c) = (675c)
or Lunch2: 500ml plain water (0) + meehun sup daging (~381c)
Tea1: 250ml plain water (0)
Dinner: 1 bowl of homemade meat soup. (~381c) + nescafe O with sugar
Supper: 250ml plain water (0)

This post has been edited by badutman: Jun 1 2009, 11:23 AM

yeay today WO on Treadmill:
Walk 3min 4,5,6kmph
HIIT 20min 7-11kmph every other min
Walk 2min 7,6kmph
Tempo 15min 8kmph
Cool 5min 7,6.5,6,5.5,5kmph
=367c 5.96km 45m

today WO:
morning: stretch + jumping jack 100
noon: treadmill for 32mins of tempo at 8-10kmph =263cal 4.28km

bubb13s,
i hving same problem as u last year, google for "shin splint" or more worse "tibia stress fracture". i might be wrong, but what hv i done is replacing running with bike and stepper for 2-3 weeks if not mistaken.

weight in 65.0 on monday. last week monday weightin 65.4kg. slow reduce in kg, but my waist reduce from 86cm to 84cm oredi!

added last nite WO:
circuit of 10rep*3set : abcrunch + lyinglegraise + sideabcrunch + legscissors + sidecrunch + superman + reverselegraise
curcuit of 30sec*3set: plank (elbow) + side plank (elbow) + plank with arm & leg lift (elbow)

u might b right SydG, i was like reducing 3.6kg in last challenge n it never happen to me before this. either im eating wrong before this or im loosing muskel in last challenge.

btw rite now lepaking in traders penang, gonna hit gym n sauna this noon, hopefully

morn fatsos.
today WO on elliptical:
low intensity (fat burning mode) of 21min at 7-9kmph, 196cal, 2.82km.
high intensity (cardio mode) of 21min at 10-16kmph, 229cal, 4.25km.
sauna for 15min+10min

its hard to jaga makan in penang...

Morning Fatsos!

yesterday morning over jog pulak.
wrongly tracking the MH's Fun Run 5K track, n adding up another 1.9km.
nite before taxing my calf by long distance driving of 5hours.
btw clocking 01:39 for 9.36km (another 2.46km walking to-from home)...

Week #2 Weight in = 64.2kg

today WO on treadmill:
walk 3min 4,5,6kmph (1level/minute)
jog 2min 7kmph
jog 15min 8kmph
cool 5min 7,6,7,6,7kmph (1level/minute)
jog 5min 8kmph incline 1.0
jog 5min 9kmph incline 1.0
jog 5min 8kmph incline 1.0
jog 5min 9kmph incline 1.0
cool 5min 8,7,6,5,4kmph (1level/minute)
=415cal6.31km 50minutes

Im shocked becoz last week saturday+sunday was on BIG cheat, like eating nasikandarlineclear on saturday lunch & 3/4 of domino's regular extravaganza on sunday lunch. scared if lost muskel rather than fattie... maybe d 9.36km jog on sunday help a lot.

There was an error on the server, please email admin@buckeyeoutdoors.com to report the problem.
Thanx anyway, am using runnerworld's log oso got map for easier tracking.

Kase,
its a support group for reducing your weight / bodyfat.

thanks Syd G.
even its lil bit harsh, but what to do, wrongly eat, kene la.
u know la, when come to eat out with family & sis in law...

btw i welcome comments/complains/recommendations, its a support group rite. no pain no gain

thanks myremi. no weightloss supplement used, no ketogenic/catabolic/aktin/ape2 & i dunno where leptin triggering came in (if not from exercising). but as far as i know, since early april09 i have drastically reducing eating rice from twice daily to one daily to max 2-3 per week. and yes, i do have each other day cheat day (coincidentally this method have been posted some website as weight-loss method). since then, i realised that my weight reduce from 70->68->65->64kg.

btw, today lunchtime no WO, got meeting on 145pm, so gonna jog outdoor today, n surely no HIIT today on road.

i do jog, but lately, i jog more milage/day than last year (daily 3-6km rather than 2-4km). hoping that KG deficit still go on until 60kg

btw yester-noon WO (manage to hit gym):
Upper body stretch
A circuit of 10rep*4set with 10lbs DB perhand: bicepcurl + frontraise + shouldershrug + uprightrow
Latpulldown 40lbs 10*4 (machine)
Pecfly 40lbs 10*4 (machine)
Tricep extension 40lbs 10*4 (machine)

Treadmill:
Walk3min 4-5-6
Jog7min 7-7-8-8-8-8-8
HIIT10min 12-8-12-8-12-6-12-8-12-8
Cool2min 7-6.5
=192cal 3.01km 22m

Doing weight first instead of doing cardio do taxing my body too much

halu fatsos!
today treadmill WO:
Walk3min 4-5-6kmph incline1.0
Jog2min 7-7kmph incline1.0
Jog5min 8kmph incline2.0
Jog5min 9kmph incline1.0
Jog5min 8kmph incline2.5
Jog5min 9kmph incline1.5
Jog5min 8kmph incline3.0
Jog5min 9kmph incline2.0
Interval11min 7-8-10-8-10-8-10-8-10-8-10 incline0.0
Cool4min 7-6.5-7-6.5 incline0.0
=488cal 6.97km 50min

totally happy for today's WO n rewarding myself half serving of nasiayam (~300cal?) nyumnyum....

This post has been edited by badutman: Jun 10 2009, 02:34 PM

today lunch-time WO on Treadmill:
Walk3min 4-5-6kmph
HIIT27min 7-8-9-8-12-7-13-8-12-7-13-9-8-12-7-13-9-8-12-7-13-9-8-12-7-13kpmh (1 level per min) added 30sec level 7 + 30sec level 14
Cool 2min 6.4kpmh
= 314cal 4.84km 32min

just curious,
if total calori intake (1700cal) - total workout (500cal) = 1200cal balance
does this mean for example calori intake (1700cal) - total workout (1700cal) = 0cal balance?

pardon me, logically it sounds right, but does these true?

My Challenge: #1, #2, #3, #4

Progress:
Week 1: Weight reduce from 65.4kg to 65.0kg. Mini Goal accomplished.
Week 2: Weight reduce to 64.2kg. Mini Goal accomplished.
Week 3: Weight raised to 64.8kg!

am i proud? yes I am!

btw Today WO on treadmill:
Warm3min 4-5-6kmph
Jog 10min 8-8-8-8-8-9-9-9-9-9kmph inline 1.0
Jog 35min 6-8-8-8-8-8-6-9-9-9-9-9-7-8-8-8-8-7-8-8-8-8-7-9-9-9-9-7-8-8-8-9-9-9-9kmph incline 0.0
Cool 2min 6-5kmph
=428cal 6.30km 50min