Yesterday was squash day

Workout:

Squash at around 70%-90% effort for 40minutes.
Not feeling really well yesterday.

Once reached home I saw the Phyllis bodyfat scale arrived. After a few test and setting I got my readings:

Height: 173 cm (previously I thought 171cm but last night measure again it is 173cm).
Weight (kg): 101.2
Body water %: 50.7
Body fat%: 30.5
Muscle Mass%: 38.8
Bone Mass (kg): 3.4

But this morning I weight myself again and the reading is different:

Weight (kg): 99.7
Body water %: 48.0
Body fat%: 32.5
Muscle Mass%: 37.6
Bone Mass (kg): 3.3

It does state on the manual to measure on the same time of the day to ensure consistent readings. So I'm gonna measure in the morning moving forward.

No calisthenics for yesterday. Need to give my abs the rest to recover. Add with flu onset, too tired too do anything else. Took 1 Panadol soluble and extra drinks and off to sleep.

good luck...your story inspired me 2 drive my exercise intensity 2 the next level...currently 78kg 180cm 46cm waist n targeting 2 burn my flabby beelly even faster n reach 40cm waist b4 2012 wish me luck

Dude.. is it inches or cm?.. if cm means you are sorted .. no flubber there .. Good to hear you are inspired by my story. Thanks and good luck.

Tonight's workout:

3 minutes warm up jogging

Suspension rope exercise:
Pull up (45 degree) (palm face out) 40 sec rest 15 sec
Push up 40 sec rest 15 sec
Biceps curl 40 sec rest 15 sec
Tricep extension 40 sec rest 15 sec
Pull up (45 degree) (palm face in) 40 sec rest 15 sec
Wide push up (45 degree) 40 sec rest 15 sec
Squat to row 40 sec

Rest 1 minute
3 minutes jogging

Suspension rope exercise:
Alternate hand up and down row (palm face out) 40 sec rest 15 sec
Alternate hand up and down push up 40 sec rest 15 sec
Alternate side pull 40 sec rest 15 sec
Alternate side push 40 sec rest 15 sec
Row 40 sec rest 15 sec
Fly 40 sec rest 15 sec
Plank (abs) (5 sec hold x 5) 40 sec

3 minutes slow jog

Running/sprint:
Incline shuttle run 6 x
Sprint turn 1-2-3

Bodyweight exercise:
Squat 40 sec rest 15 sec
Glute raise 40 sec rest 15 sec
Flat frog raise 40 sec rest 15 sec
Full Bridge 40 sec rest 15 sec
Walking Lunges 40 sec
(Not completed until 7th workout due to feeling bloated and "pancit", finished dinner at pizza hut by 10.00 p.m. Started to workout at 11.15 p.m. still feeling too full).

Warm down
Stretching

You cannot out train a bad diet.

uhuh.. I get what you are saying darklight.. I have started cutting back on carb these couple of weeks... consider the pizza my allowable sin food for the week lah..

Anyway.. Tonight's workout:

20 minutes non-stop jogging (rolling terrain) + running/sprint on uphill section.
After about 2 and a half months of consistent working out, I managed to jog/run non stop (not even for walking) for 20 minutes. At the start of my "enlightenment" then, the longest I could jog/run was for 3-5 minutes (with walking included).

Bodyweight exercise:

Bench tricep dips 10-10-6 (failed)
Push up (elbow flared) 10
Push up (elbow close to body) 3-3 (failed)
Knee tucks 10 x 3
Full bridge 5 x 2

Rest - (Chat with neighbour who's suprised seeing someone at the motor parking lot at midnight exercising) 10 minutes

Jacknife pull ups 5 x 3
Jacknife chin ups 5-5-3(failed)
Warm down
Stretching

and through out the day at the office was doing vertical push up and trying L sit with hands on the office table.

That all for tonight (err... last night).

Wht ur weight now?

Don't push too hard to yourself not to eat sin food but with control

just like we need to take a break

Aiyoo.. if tell people would not believe that I have been training consistently for past 2 months. At the start it was 104 kgs. Now hovering 100-102 kgs. Although not much change, the pants are getting looser around the waist.. hehehe
Maybe too much sinfood..

Because you don't control your diet , you can't loose weight. You convert your Fat to muscle , each muscle tissue is heavier than none muscle tissue.
now you build up wellness and fitness but can't lose weight.

if convert loose weight to Math

estimate 1 day with your normal activities and your body needed 2000 Kcal
Avg each meal you having is 600Kcal + 400Kcal from your coffee
your daily workout is burning ard 300 - 400 Kcal

your calories burn = 2400Kcal
your intake calories = 2200Kcal
you burn 200Kcal daily = 6000Kcal/per mth.

i read from a website burn 3500Kcal = lose 1lbs.
that also explain why you lose 2kg in 2 month.

read this hope is good for you
http://www.weightlossresources.co.uk/calor...re_calories.htm

I like this... hope that is whts happening to me.. Thanks for the links joonming

I'm going to kill you. What do you mean convert fat to muscle?? One tissue type cannot convert to another tissue type. Are you talking about hyperplasia?? I think the key word you're looking for is body recomposition.

This post has been edited by darklight79: Nov 17 2011, 05:04 PM

aiyoo darkie.. don't be so mean la... no killing is needed, hahaha... actually I think I got what joon ming meant.. like you said, body recomposition.

I hope you're avoiding the foods you said you'll avoid. Body recomposition happens only in very experienced dieters and trainees or in newbies. You need to be honest with yourself. Just cos your weight isn't changing doesn't mean it's "body recomp". How old are you btw?

I'm 34 and had been always big (fat) since primary school. It was only in secondary school and university life that I manage to slim down a bit (but still fat) due to actively involved in sports. I do avoid most of the foods that I'll say I avoid.. But during the week there'll be a couple of times that I loose to temptation. But overall, my dietary intake on oily/fat and carb is very much reduced compared to before I started this journey early september this year.

I'm posting here because i'm worried. You can be highly susceptible to DM and IHD if not careful. Training alone won't help buddy. Diet is the key word here.

Uhh... that really hits home.. bit scary thinking of it.. Thanks for your concern by the way

Alloooo.. 1 week off workout due to various reasons.

This morning, put in a 20 minutes jogging run on rolling terrain (including uphill sprint). Testing my new Mizuno running shoes.

Bodyweight exercise:

Pushup 40 sec rest 15 sec
Full Bridge 40 sec rest 15 sec
Bench dip 40 sec rest 15 sec
Burpee 40 sec
Jacknife pull up 4 x 2
Jacknife chin up 3 x 1

Warm down
Stretching

I will follow ur scedule do it~ hope 2 month can loss 5 kg~ haha

Thank you and good luck to you. As other point out in here (which I myself could not strictly follow) make sure you take care of your diet. To quoate darklight "you cannot outrain bad diet".

Tonight's workout:

3 minutes warm up jogging/running

Bodyweight exercise:
Full Bridge 40 sec rest 10 sec
Walking lunge 40 sec rest 10 sec
Incline pushup on see saw 40 sec rest 10 sec
Bench dips 40 sec rest 10 sec
Jumping over see saw 40 sec rest 10 sec
Burpees 40 sec

Rest 30 sec
3 minutes jogging

Suspension rope exercise:
Pull up (45 degree) (palm face out) 40 sec rest 10 sec
Push up 40 sec rest 10 sec
Biceps curl 40 sec rest 10 sec
Tricep extension 40 sec rest 10 sec
Pull up (45 degree) (palm face in) 40 sec rest 10 sec
Wide push up (45 degree) 40 sec

Running/sprint:
Incline shuttle run 6 x (15 metres)

Suspension rope exercise:
Alternate hand up and down row (palm face out) 40 sec rest 10 sec
Alternate hand up and down push up 40 sec rest 10 sec
Alternate side pull 40 sec rest 10 sec
Alternate side push 40 sec rest 10 sec
Plank (abs) (5 sec hold x 5) 40 sec rest 10 sec
Back Stretch (5 sec hold x 5) 40 sec

Warm down
Stretching

Tonight I changed things up a bit. Cut down the number of exercises to 6 in each sets, while reducing the resting period from 15 sec to 10 sec between exercises. The effect... Warghh!!!! my arms are pumped up.. still couldn't straighten my hands now, and typing while my hands are shivering. And I sweat more than after previous workouts.
This might be working.

By the way, now I'm 98.9 kg and base on the graph I maintain (if rajin next time I'll upload), it is on a downward trend.. slow and steady...