29 March 2011(cardio day)
-------------

Weight:74.1kg

Workout:
~30 min HIIT, 4.4km
(2 min running in speed 12, 3 min rest walking)x5 cycle
1 min running in speed 14 and 2 min walking rest


Diet
-----
Breakfast:
orange
2 slices gardenia whole grain bread
2 teaspoon peanut butter
lotz of water

Lunch:
2 slices gardenia whole grain bread
1/4 tomato 1 fried egg + some mayo
few slices of letuce
1 ice mocha

Prework out:
1 scoop whey protein
2 slices gardenia whole grain bread
1/4 tomato
tuna
few slices of letuce


Post work out:
1 scoop whey protein
1 scoop Glutamine
1 banana

9pm: 1/3 cup of Ice mocha with cream -__-'''

Supplement
--------------
2 tb Grape seed extract
2 tb fish oil
1 multivit and mineral
1 vit E

30 March 2011 (Wed:Shoulder,Legs)
========
Weight: 74.1kg

~20 min HIIT, 3.2km
(2 min running in speed 12, 3 min rest walking)x4 cycle


Military Dumbell Presses
5kg x15
5kg x 8
10kg x 7
10kg x 4
7.5kg x 6 x 2
7.5kg x 4

Front Dumbbell Raise
5kg x 10 x 3

Lateral dumbbell deltoid raises 4 sets
5kg x 15 x 3
7.5kg x 8

Leg extension
7kgx15
7kgx12x2

Lying Leg Curls 3 sets
6kgx10
6kgx8
6kgx6

Diet
-----
Breakfast:
orange
2 slices gardenia whole grain bread
2 teaspoon peanut butter
lotz of water

Lunch
-----
1 slice of pineapple
Mix rice ( 1/4 bowl of rice +chicken+cabbage+fish)

Pre workout
---------
1 Banana
1 scoop whey protein

Post workout
------------
2 slice of whole grain bread
tuna
2 slice of tomato
fried egg
5g glutamine
2 scoop whey protein
+ a lot of water

1/2 cup of McD Mocha without cream around 10pm

Supplement
--------------
2 tb Grape seed extract
2 tb fish oil
1 multivit and mineral
1 vit E

This post has been edited by f.e.a.r: Mar 31 2011, 12:44 PM

1 Aprl 2011(Friday) Bicep, Tricep, Abs
============================
Weight 74.1kg

HIIT 4 cycle last cycle 1 min 30 sec
2.8 km 25 min

Barbell Curls
5kgx12
7.5kgx5x2
10kgx6 10kgx3


Hammer Curls
5kgx12x2
7.5kgx6
7.5kgx5
7.5kgx4


Seated Triceps Press
10 kgx10x2
10kgx7

Bench Dip
1st set 20
2nd set 12
3rd set 10

Core Bridge 2Min 1min 1min

Crunch 20x3

Seated Flat Bench Leg Pull-In
20x2
15

Supplement
--------------
2 tb Grape seed extract
2 tb fish oil
1 multivit and mineral
1 vit E

5 April 2011
-------------

Weight: 73.5kg

Dumbbell presses on flat bench
5kgx12
12.5kgx12
12.5kgx12
12.5kgx10

Bent-Arm Dumbbell Pullover
5kgx12
12.5kgx15
12.5kgx15
12.5kgx12

Dumbell Fly
5kgx12
10kgx8
10kgx8
10kgx3

Incline Bench Press
5kgx12
10kgx8
10kgx5
10kgx3

Close Grip Lat pull
10kgx8
8kgx8
8kgx4
8kgx4

Lat pull behind neck
6kgx12
6kgx10
6kgx8

Dumbell Shrug
5kgx14
17.5kgx15
17.5kgx8
12.5kgx15
12.5kgx15


Prework out:
1 scoop whey protein
1 banana

Post work out:
2 scoop whey protein
1 scoop Glutamine

Meat ball noodle


This post has been edited by f.e.a.r: Dec 14 2012, 08:46 AM

stop going gym for minimum 4 months due to long working hour. Decided to hit gym again, signed up FF and start to workout, swim and cardio.
lost a few kg in the first two weeks easily, i suspect that is water lost in my body.


Maximum weight hit 82kg in September 2012
current weight: 78.5 kg
height: 171cm

New Goal: Lose 0.5kg per week and reduced to 72 kg before end of January 2013.
LOST 6kg in 2 months!

13 Dec 2012 5pm, weight 78.5kg
=======================
25 min HIIT
5 Min warm up, jog at moderate speed
Run at 80-85% heart beat speed for 1 min and rest for 2 min (5 cycle)
Stretch for 10 min
5 min cool down

Food:
6am 350ml reduced sugar soya milk
830am beehoon+cabbage + 1 cup of coffee
10am 1/2 cup milk + 1/2 cup milo (2 table spoon)
12pm curry chicken + 2 vege + 1/3 bowl of rice
430pm 1 cup of milo (2 table spoon)
7pm 500ml reduced sugar soya milk
8pm 1 green apple +1 palm of almonds
10pm 1 scoop of casein protein

supplement:
4 tb fish oil (total 1200mg omega3)
2 vitamin C (total 2g)
1 Vit B
2 BCAA cap
1 Multi Vit/Mineral

Observation:
not much change in the weight, but able to fit into shirts and pants which i cant wear after gained fat.
Gained more stamina while running. Feel sore on traps
Saw some tone on shoulder which is the weakest part of my body

This post has been edited by f.e.a.r: Dec 14 2012, 09:14 AM

16 Dec 2012 5.30pm
=======================
Workout:
20 Min p90x Kenpo X

Traveling on train from 9am - 4pm...so bought a HL milk as food on train

Food:
830am McD Mcdouble breakfast + coffee without hashbrown
10am 250ml HL milk
12pm 500ml HL milk
3pm 250ml HL milk
4.45pm 1 palm of almond
7pm 1 apple 1/2 piece of pineapple
8pm 1 packet of Maggie + 2 eggs

supplement:
4 tb fish oil (total 1200mg omega3)
2 vitamin C (total 2g)
1 Vit B
1 Multi Vit/Mineral

Observation/thoughts:
a. Bad diet plan, not a balance lunch
b. Stopped the p90x halfway, too tired after a long time travel. I should carry on to do it



17 Dec 2012, 5pm -6.30pm, weight: 78.5kg
=======================
Workout
warm up: stretch and star jump for 5 minute warm up
Full body circuit:

Shoulder: military press Barbell 10kgx15rep
Abs: Seated leg raise x 20
Shoulder: military press Barbell 12.5kg x 12rep
Abs: leg raise x 20
Shoulder: military press Barbell 12.5kg x 12rep
Abs: leg raise x 20

Lats: Assisted pull up 20kg 1rep--drop set
Lats: Assisted pull up 25kg x 2 rep--drop set
hamstring and leg: free weight squat 15
Lats: Assisted pull up 30kg x 2 rep--drop set
Lats: Assisted pull up 40kg x 6rep--drop set
hamstring and leg: free weight squat 15
Lats: Assisted pull up 45kg x 5rep--drop set
hamstring and leg: free weight squat 15
Lats: Assisted pull up 45kg x 5rep--drop set

Chest: Incline bench press 10kg 15 reps warm up, rest 30sec
Chest: Incline bench press 20kg 12 reps, rest 30sec
Chest: Incline bench press 20kg 10 reps

Lat: Cable row 35kg 8 reps
Tricep and Chest: Dip 12
Lat: Cable row 35kg 8 reps
Tricep and Chest: Dip 12
Lat: Cable row 30kg 12 reps
Tricep and Chest: Dip 6--failure

Shoulder: Side lateral raise 6kg x15
Tricep : standing cable tricep extension 10kg x 20
Shoulder: Side lateral raise 8kg x15
Tricep : standing cable tricep extension 15kg x 12
Shoulder: Side lateral raise 8kg x15
Tricep : standing cable tricep extension 15kg x 10-drop set

Food:
10am 350ml soya milk + almonds (15g protein)
1pm 5 spoon of oats + 2 eggs (12g protein)
1pm Tuna 1/2 can (11g protein)
1 pre workout whey (23g protein)
1 post workout whey (23g protein)
fish fillet rice + 1 fried egg and seafood tomyam (20g protein)
1 small piece of dark choc

supplement:
4 tb fish oil (total 1200mg omega3)
2 vitamin C (total 2g)
1 Vit B
4 BCAA cap
1 Multi Vit/Mineral

Observation/thoughts:
a. feel some soreness and tension at my tricep and traps.
b. skipped the casein protein before bed to avoid over consumption of protein (hmmm, i need consume at least 173g of protein - 1g per lbs of body weight)
-in this case i calculated wrongly, i should not skipped the casein protein because i only eat around 104g of protein on 17 December.
-i should increase the consumption of protein.
c. feel good generally after the workout, but hamstring are very sore..maybe is not recover yet.
d. feel the Lats are tight during stretching

This post has been edited by f.e.a.r: Dec 18 2012, 02:01 PM

18 dec 2012, Weight: 79.5kg
======================


Cardio
=========
25 min HIIT + 5 min moderate speed running (total 30 mins)
5 Min warm up, jog at moderate speed
Run at 80-85% heart beat speed for 90sec min and rest for 2 min (6 cycles)
5 min cool down

Food
=====
630am fried rice + egg (5g protein)
730am soya milk 500ml (20g protein)
10am 1 cup of green tea
11am milo 250ml (5g protein)
12am Tofu+lady fingers+brownrice+beancurd-tofu skin (15g protein)
3.30pm Whey protein + 2bcaa (25g)
5.30pm whey protein + 2 bcaa (25g)
7pm 4 spoons of oat + 1 onion + 1/2 can of tuna (15g)
10pm one scoop of casein protein (25g)

total protein=135g

supplement:
============
4 tb fish oil (total 1200mg omega3)
2 vitamin C (total 2g)
1 Vit B
1 Multi Vit/Mineral


Observation/thoughts:
1.feel tired before gym and sweat a lot after the intense cardio session.
2. look at the mirror, still see that the tummy very big. I am wondering why the progress to lose fat is so slow
3. checked the weight, showing 79.5kg. Is that because i consumed too much of cab after 7pm? time to review the log and probably cut down the carb intake is the
only way make my lose fat progress move further.

19 dec 2012 79.3kg
===============

workout
=======
Lat pull-25kgx20 warm up
side bend 20reps
Lat pull -30kgx20
side bend 20 reps with slower motion
Lat pull -35kgx20
Side bend 20 reps with slower motion

chest version dip 25kg assisted x 12
decline cross body crunches 12-->to failure (feel very sore at abs)
chest version dip 25kg assisted x 12
leg raises 20-->start to feel sore around 18 reps, paused at finished
chest version dip 20kg assisted x 8
leg raises 20-->start to feel sore around 8 reps, paused few times at finished

Lat- Elevated Cable Rows - 20kg x20 reps rest 30 sec
Lat- Elevated Cable Rows - 20kg x20 reps rest 30 sec
Lat- Elevated Cable Rows - 25kg x12 reps


Food
=====
630am fried rice + egg (5g protein)
645am soya milk 400ml (15g protein)
800am one cup of reduced sugar coffee
1pm brown rice + bean curd + tofu + long bean (10g)
3.30pm honeydew+papaya+orange 1/3 cup
4.30pm apple+ watermelon 1/3 cup
445pm 1 scoop whey protein (23g)
6pm 1 scoop whey prtein + apple 1/3 cup (23g)
7pm 1/2 bowl of chicken/carrot/mushroom soup and 1/2 chicken vege wrap (10g)
10pm 1 scoop casein (25g)

total protein: 111g protein


supplements:
============
4 tb fish oil (total 1200mg omega3)
2 vitamin C (total 2g)
1 Vit B
1 Multi Vit/Mineral

Sleep
====
10.30pm-530am


Observation/thoughts:
-Headache, maybe not sleep well last night.
-told the trainer and he adviced not to do circuit training and he also advice me not to do HIIT too extremely as my body need to rest and recover.
He suggest me to do slow-moderate intensity but longer duration cardio (40-50minute)
-told him my weight increase then we checked the weight by using the FF weight scale
-Overall body weight increase 1kg, fat mass lower to 24% from 25.3% and muscle mass increased 1.8%