i am 170cm , 88kg female.
have join the gym about a month dy but cant really see the progress..
so decided to write here in order to keep track of wat i have been doing.

all advise are welcome

meals:
9.00am = one packet of bee hoon
12.00pm = one plate of cantonese kwey tiao + one glass of teh peng
3.00pm = one small bowl of "zi ma hu"
3.30pm= half bowl of fish head bee hoon
9.30pm = juiceworks ( smooth operator)
9.45pm= one bottle of vitagen and half egg white

err.... i know this diet is quite off... but am putting effort on thking how to change this diet.

workouts:

12mins jog speed:6.5-8.5

cable pull down
20kg x 20 x 5

triceps press
25kg x 20 x 2
35kg x 15 x 2
45kg x 10 x 1

biceps (weights)
15kg x 15 x 2
18.5kg x 12 x 2
20kg x 12 x 1

calf extension
85kg x 20 x 3
95kg x 20 x 1
105kg x 20 x 1

low roll:
9kg x 20 x 5

sit ups:
20 x 5

HIIT:
3 x 4min at 6.5 : 1 min at 8.5 (1st time doing HIIT)



after all these... 30 min sauna

Too much Bee hoon and kuey tiow!

Are you sure the weights are in KGS??
Those are pretty impressive!

too many carbs and empty calories


Chow

Yeah the carbs are too heavy.

9.00am = one packet of bee hoon
>>Where's ur protein source?

12.00pm = one plate of cantonese kwey tiao + one glass of teh peng
>>Where's the protein? Try plain water next time, those drinks actually contain very high amount of sugar. Try to avoid carbs if it is possible.

3.00pm = one small bowl of "zi ma hu"
>>those thing are sweet, a handful of sun flower seeds is better.

3.30pm= half bowl of fish head bee hoon
>>.......carbs.....

9.30pm = juiceworks ( smooth operator)
>> Fructose.. .carbs again

9.45pm= one bottle of vitagen and half egg white
>>vitagen... i would say full cream milk would be better, tat half egg white... what is tat for? tats only like..1.5g of protein

haha, her strength pwn'ed most of the guy here.

pretty, are you sure the poundage is in kg or lbs?

between your diet need to improve alot

http://www.bodybuilding.com/fun/transf104.htm

http://www.bodybuilding.com/fun/healthy_recipes_women.htm

http://www.bodybuilding.com/fun/ryanm14.htm

http://www.bodybuilding.com/fun/david7.htm

errr... the resittance machine thg is in kg rite?
haha.. sorry if there is an misudsding

well.. todays routine:

meal:
7.45am = two pieces of bread and one slice of cheese
10.35am = 2 pieces of bisciuts
12.30pm= rice+fish+vege
6.00pm= one tuna sandwich

workout routine:
25min on the mil

triceps push down:
1 set x 20 x 45
2 x 20 x 35
2 x 20 x 25

cable pull down:
5 x 20 x 20

cable biceps:
5 x 15 x 15

biceps curl:
5 x 15 x 17.5

lat pull down :
2 x 15 x 26
3 x 15 x 33

low roll:
2 x 15 x 13.5
3 x 15 x 9

calf extension:
3 x 20 x 95
2 x 20 x 105

seated leg press:
4 x 20 x 65
1x 20 x 75

sit up:
5 x 20

30 min sauna


guys.. i will improve on my diet


This post has been edited by geo: Oct 16 2009, 10:24 PM