Sorry. Had to create a new thread, hated the last thread so campur-aduk. New thread makes me more semangat to post. New picture too The after picture is not so current but pretty much how I look like now.




GOALS:
1) I'm not super stressed about weight, more focused on shape. But ideally I would like to be in the 50s. Currently hovering at 65-67kg.

2) Wanna be more consistent with diet. Once I indulge, it tends to go on for days rather than that cheat one meal every now and then. Hence, this journal is for accountability. Aiming for 80/20 proportion of healthy/unhealthy.

3) Improve on weight training. Lift heavier. Work on technique etc. Still too scared to do barbell squats.

4) I think I'm an hourglass shape. Lost noticeable fat around the waist first. Flabby arms and huge thighs though I want toned arms and cellulite-free thighs. This goal is more important than weight - nobody is gonna see the number on the scale except for me anyway.

EXERCISE:
New rules of lifting for women (NROL4W). Three day split - full body workout.
Almost finishing phase 1 (7 phases altogether)

Cardio or yoga on other days.

One mandatory rest day per week.

FOOD/SUPPS:
Multivits+Fish Oil Daily
Protein Shake+BCAA Postworkout

Try to eat 5-6 balanced meals a day. I know, I read that it doesn't really help with metabolism but it does help prevent me from overeating. More veg+protein too.



Ok, that's it for intro. First entry for journal later tonight!

11-Apr-2012

Routine A - Workout 6

Leg Press (replacing squats)
3 x 10 100kg

Pushups (normal kind)
3 x 12

Rows
3 x 10 22.5kg

Step Up
3 x 10 24kg

Prone Jackknife
3 x 12

Cardio
15mins treadmill


Food:
1) Papaya and some vege dipped in cottage cheese (preworkout meal is usually heavier.. but today no mood ah)
2) Protein Shake + Sup Sayur (has some greens, cabbage, potato, chicken and prawn - mom made this)
3) Sup Sayur, fried egg and a handful of almonds
4) Secret Recipe Kid's Fish and Chips (shared half with my sister) + some yogurt cheese cake
5) Darabif Junior Lamb Patty + Vege + Cottage Cheese

---

Added on April 12, 2012, 8:41 pm12-Apr-2012

Rest day - busy anyway.

Food:
1) Nasi Lemak Ayam Merah. Too good to say no to.
2) Papaya + Almond
3) Shared half with my sister: Chili's grilled lamb shoulder, mashed potato, vege, soup+salad.
4) A bit of mango.

---

Added on April 13, 2012, 8:37 pm13-Apr-2012

Routine B - Workout 6

Deadlifts - Major fail today. Monday I did 3 x 10 at 40kgs and I felt I could do more. So today I tried doing 50kg too high of an increment. Form comprised. Didn't complete the set.
9 x 50kg
5 x 50kg
7 x 40kg

Gonna stick to 40kg next round and increase slowly. Perasan max. Luckily weight area was empty so no one saw me failed.

Standing DB Shoulder Press
3 x 10 12kg

Lat Pulldown
3 x 10 25kg

Lunges (Kettlebells)
3 x 10 24kg

Weighted Swiss Ball Crunches (Medicine ball)
3 x 12 7kg

Food:
1) Darabif Junior Meat patty on adventist bakery bread with cottage cheese and veges
2) Protein Shake+Mangoes
3) Zanmai: Edamame, smoked salmon ohsun sushi, tamago mentai, 2 piece spider roll
4) 3 spoonful nasi beriyani with some ayam masak merah +veges
5) 1 piece keropok lekor

This post has been edited by zoraya: Apr 15 2012, 08:04 PM

14-Apr-2012

BodyBalance

Food:
1)Adventist Bread+Peanut butter and wee bit of nutella + Low fat Milk
2) three spoonful of fried rice + darabif meat patty
3) Chicken rice with a fistful of rice + vege + almonds
4) Fish Cakes + SweetPotatoPumpkin Soup

Cooked today! Need to get back to being hardworking in the kitchen again.

---

Added on April 15, 2012, 8:03 pm15-Apr-2012

Rest Day again. Tired and still sore. Need to make sure I'm ready for lifting tomorrow.

Food:
1) SweetPotatoPumpkin soup + Fishcakes (homemade - healthy and yummy)
2) Banana Leaf Rice (with friends, sigh..)
3) Almond
4) Pasar malam Chicken Pita Kebab + Papaya + 4 pcs keropok lekor

---

Added on April 16, 2012, 9:15 pm16-Apr-2012

Rest day again. Period Pain the most painful I've ever had.. which is unfair. Cause I read that healthy diet + exercise should prevent period pain.. I usually have none to mild pain but this time I was bedridden for a few hours. Plus sweating and shivering Interfered with my gym routine.

Food:
1) SweetPotatoPumpkin Soup + Fish Cakes
2) Three spoonful of rice + Fish in clear Soup + Ulam
3) Papaya and two chocolate nuggets (to make me happy)
4) Half O'briens Chicken Mayo Cranberry Sandwich in brown bread.

This post has been edited by zoraya: Apr 16 2012, 09:15 PM

17-Apr

Routine A - Workout 7

Squats (Smith Machine)
3 x 8 30kgs

Pushups
3 x 15

Rows
3 x 8 22.5kgs

Step Up (kettlebells)
3 x 8 32kgs

Prone Jacknife
3 x 15

Cardio
15 mins - 3 rounds of intervals then pancit already and just walked.

Food:
1) Scrambled egg + Adventist Bread + veges
2) Protein Shake + a few oven baked sweet potato
3) 3spoonful rice + chicken (gulai kuning) + prawn (sambal) + veges
4) 4 tiny pieces of popiah basah
5) darabif junior meat patty + edamame & other veges

I think I lost a bit of weight but since weight tends to fluctuate I'm waiting for a few days before I actually confirm this. Gonna do the body fat analysis thing at the gym later this month.

---

Added on April 19, 2012, 12:40 am18-Apr-2012

Bodybalance.

1) Fish Cake + Sweet Potato Oven Baked Fries
2) Half of honey mustard chicken sandwich, with some wedges and a side salad. 3pcs sushi.
3) Almonds
4) Sup Sayur (potato, cauliflower, peas, cabbage, chicken, prawn inside)
5) Zanmai: edamame, salmon teriyaki, 3pcs Spider roll, Inari Kanimayo, Prawn+mentai.

I think I overdid it with the sushi today. Feel sluggish cause of the rice, but sushi is my weakness.
Resisted horlicks mcflurry three days in a row. Yay me! This food journal kinda helps. hahaha.

---

Added on April 19, 2012, 9:07 pm19-Apr-2012

Routine B - Workout 7

Deadlift
8 x 40kg
8 x 40kg
8 x 42.5kg

Standing DB Shoulder Press
3 x 8 12kg
(Weight not progressing at all.. but form is getting better. tend to arch my back previously)

Lat Pulldown
3 x 8 25kg
(I tried 30kg but managed only 4 reps)

Lunges (Kettlebells)
8 x 32kg
8 x 32kg
8 x 24kg

Weighted Swiss Ball Crunches (Medicine ball)
3 x 15 7kg

Food:
1) Fish cake + Adventist bread
2) Protein Shake
3) Fistful of nasi lemak with curry Chicken Breast
4) Half of an apple and some almonds
5) Edamame, leftover sup sayur, Darabif Junior Beef Patty and Baked Sweet Potato.

Pizza on the table was ignored.

---

Added on April 20, 2012, 10:52 pm20-Apr-2012

Walked/jogged for roughly an hour at Kiara. Did some intervals based on tiangs too. Two tiang jog, one tiang sprint, two tiang recover.

Food:
1) Pumpkin+a bit of cottage cheese (makan sebelum expired yo!), Tuna+vege
2) Banana leaf rice
3) Rojak Buah
4) Pumpkin, Fish cake, two piece of fried chicken drummets, vege.



This post has been edited by zoraya: Apr 20 2012, 10:52 PM

21-Apr-2012

Routine A - Workout 8

Leg Press
3 x 8 100kg

Pushups
3 x 15

Rows (pulley)
3 x 8 20kg

Step Up (Kettlebell, Bosu)
3 x 8 32kg

Prone Jacknife
3 x 15

Food:
1) Tuna+vege+adventist bread
2) Protein Shake
3) Pumpkin + Fish Cakes
4) Half O'briens Salad + Chicken Sandwich
5) Edamame + Papaya + almonds

Note:
Definitely lost some weight Can't wait for official weigh-in at gym next week.

22-Apr-2012

Zumba

Food:
1) Mihun (got bits of chicken) + keropok
2) Protein Shake+Papaya
3) Mihun+Keropok+papaya
4) Beef Kebab + a bit of mihun + keropok lekor

Aghhhhhhhhhh today is horrible eating day. Lazy to cook.. and lack of ingredients anyway.In the oven now is fish pie which hopefully would come out nice so tomorrow I can eat better.

And to make matters worse, I had the worst supper ever.

5) Horlicks McFlurry + one slice of pizza

On the plus side, went to timbang at the gym and it's pretty good. Gonna put the measurement the month before for comparison purposes.

Weight: 66.6 -----> 64.3
Fat %: 42.3 -----> 41.5 (When I started gym it was 49.1%)
Fat mass: 28.2 -----> 26.7
FFM: 38.4 -----> 37.6 (said I lost 0.8 kg which is weird cause I'm def seeing some muscle growth particular at the arms)

Recommended fat to lose: 17.3 kg


Been on a weight loss plateau since Nov-March. So happy to finally lose 2.3 kg
One week off from the weights.. next week start Phase 2. Gonna spend this week cooking more healthy food.

This post has been edited by zoraya: Apr 23 2012, 04:11 PM

23-Apr-2012

Routine B - Workout 8

Deadlifts
3 x 8 40kgs (could def do moreeee.. started workout with negative mindset)

Standing DB Shoulder press
3 x 8 14kg (there was a time I couldn't even lift 7kg dumbbell to the starting position)

Lat Pulldown
3 x 8 30kg

Lunges - instead of kettlebell I balanced a barbell instead
3 x 8 15kg (can only lift clean 15kg)

Weighted Swiss ball crunches
3 x 15 7kg

Food:
1) Fish Pie + Pumpkin Soup
2) Papaya + Protein Shake
3) Bread + salmon Spread + vege
4) Pumpkin Soup + sweet and sour fish

24-Apr-2012

Cardio 45 minutes.

Food:
1) Papaya - was running late for class.
2) Subway breakfast sub chicken slice& egg, sweet onion sauce (rupanya not that late cause sempat beli subway)
3) Pumpkin Soup + Sweet n sour fish + tuna +vege
4) Pumpkin soup + tuna +vege

Going for a mini-holiday tomorrow, good luck me keeping my diet in check.

25-Apr

No exercise.

Food:
1) Nasi Lemak + Darabif Junior beef patty
2) A few spoonful of pumpkin soup + a few bites of tuna +vege
3) Chicken Rice
4) A bit of: Singapore Fired Meehoon, salted egg deep fried calamari, baby kailan in oyster sauce, oyster omelette.
5) super mega late supper: Chipster + orange juice

26-Apr

Cardio roughly 45 mins.

Food:
1) Twisties
2) Subway Roasted chicken sammie
3) Sushi: Edamame, croquette, inari kanimayo, fried oyster, spider roll (3pcs)
4) Fish, half of kenny roger's quarter meal. Side dishL mac&Cheese, potato, coleslaw

27-Apr

Cardio 20 mins. I can't believe I used to do cardio 6 days a week.. after I started lifting, I realise how boring it is.

Food:
1) Adventist Bread + Peanut butter + a bit of nutella
2) Fistful of briyani rice + ayam masak merah + vege
3) Half subway meatball sandwich + a few sips of ice lemon tea + two bites of the cookie.
4) Mango + Edamame

28-Apr

Bodybalance

Food:
1) Adventist Bread + Peanut butter and a bit of nutella
2) Protein Shake + low fat milk
3) Darabif Junior Meat Patty + a bit of fries + vege
4) Chicken Rice + vege
5) Chicken Rice + vege (sambung makan for dinner lol)






FOod was a bit out of control the past few days

This post has been edited by zoraya: Apr 28 2012, 09:04 PM

29-Apr

Zumba, tabata using steps machine... later that evening went for a walk at the park.

Food:
1) Adventist Bread + Tuna + Vege
2) A bit of Snowflake's coco ono (right after gym)
3) Adventist Bread + tuna + vege
4) Mango
5) Manhattan half of: Flaming Prawn Platter, Light Grilled dory and coleslaw.

Tomorrow start lifting again!

30-Apr-2012

Phase 2 - Routine A - Workout 1

Hang Clean - Push Press - Front Squat
2 x 10 15kg

can't even hang clean 20kg.. oh well, slow and steady!

Step Up
1 x 10 15kg Barbell
1 x 10 32kg Kettlebells

Didn't really feel the weight using 15kg barbell balanced across shoulders and I can't get 20kg barbell in position, so revert back to kettlebells.

DB one point row
2 x 10 15kg

OMG this exercise was so funny to do. Macam flying bird hahahahaha.

Static lunge, rear foot elevated
2 x 10 16kg kettlebells

Found this harder to balance so had to do lighter weight compared to my regular static lunge.

Pushups
2 x 10

Plank
2 x 60s

Cable Horizontal Wood Chop
2 x 10 5kg

Food:
1) Bread+Tuna+vege
2) A bit of Rice+kicap+ikan keli Sambal+begedil+daging (
3) Protein Shake
4) 5pc ikea meatball, a bit of open face shrimp sandwich, half boiled potato and broccoli
5) Edamame

1-May-2012

Rest day.

Food:
(kinda horrible cause I went out a lot)
1) Fries+a few sips of sprite
2) Sushi: Spider Roll (2pc)+tamago mentai+smoked Salmon ohsun sushi+ cranky salmon (2pc)
3) Nasi Lemak + Ayam Masak Merah
4) Papaya + Yakult
5) Sushi (again!): Spider Roll (3pc)+1 ebi mentaiyaki+edamame+inari kanimayo+tamago mentai

2-May-2012

Phase 2 - Routine B - Workout 1

Deadlift
2 x 10 40kg

Bulgarian Split Squat
2 x 10 10kg

Underhand Grip Lat Pulldown
2 x 10 25kg

Reverse lunge from box with forward reach
2 x 10 16lbs (the book said to use light weight)

DB Prone Cuban Snatch
2 x 10 2.5kg (OMG SUSAH GILAAAAAAAAAAAA - somemore susah to lean against the bench cause of bewbs)

Swiss Ball Crunch, Reverse Crunch & Lateral Flexion
ALL at 2 x 10 (7kg medicine ball for swiss ball crunch)

Prone Cobra
2 x 60s

+15 mins cardio
+bodybalance later that day

Food:
1) Nasi Goreng cina+Ikan Goreng
2) Protein Shake+Papaya
3) Adventist Bread + Darabif Junior Beef
4) Half Chilli's grilled lamb, mashed potato and chicken salad.



I have a weakness for sushi.

This post has been edited by zoraya: May 2 2012, 10:39 PM

3-May-2012

Walk/jog at Kiara for one hour.

Food:
1) Nasi Lemak + sotong
2) a bit of rice + Gold Chilli's butter beef + mongolian chicken
3) Pineapple
4) A bit of herbalife protein+meal replacement shake (curi my sister's one - malas to mix my own) + a bit of mihun and leftover nasi lemak
5) Sotong + edamame

4-May-2012

Hang Clean - Push Press - Front Squat
2 x 10 15kg

Step Up
2 x 10 15kg Barbell

It felt kinda light but went back home and my legs are kinda sore. so okay kot.

DB one point row
2 x 10 15kg

Static lunge, rear foot elevated
2 x 10 16kg kettlebells

Pushups
2 x 10

Plank
2 x 60s

Cable Horizontal Wood Chop
2 x 10 6.25kg

10mins steady state cardio on stairmaster.

This workout doesn't seem as bad as phase 1.. but I find myself too tired to do HIIT cardio right after. maybe it's the planks that wear me out.

Food:
1)Adventist bread+ darabif junior beef patty+vege
2) Sardine bread (was out and this was the only food I can find)
3) rice+fish+egg omellete with petola+sotong
4) Protein Shake + pineapple
5) Fish+a bit of maggi+ a bit of chocolate
6) Fried Popiah 3 pcs.

Yesterday night was hungggerynight.

This is nice diet plan to be followed..

thanks. but i've been eating kinda horrible the last few days.

oh well, gotta move on and do better tomorrow

This post has been edited by zoraya: May 7 2012, 08:09 PM

5-May-2012

Walk/Jog Kiara one hour

Food:
1) Adventist Bread+Peanut Butter+a bit of nutella
2) Nasi Lemak(fistful of rice) + 2pcs chicken drummets
3) Protein Shake + a bit of nasi lemak (need some carbs after jog)
4) Nando's had half of: quarter chicken with coleslaw and grilled vege+chicken liver with bread


6-May-2012

Rest. penat!

Food:
1) Adventist bread+peanut butter+butella
2) Jambu+fish+murtabak (yuck, i cannot eat murtabak anymore. feel horrible afterwards)
3) Moo cow blueberry yogurt (half) + 2pcs tako tao + half bag of chesnuts
4) some cookies
5) Darabif Junior Beef Patty + veges


7-May 2012

Deadlift
2 x 10 42.5kg

Bulgarian Split Squat
2 x 10 10kg

Underhand Grip Lat Pulldown
2 x 10 25kg

Reverse lunge from box with forward reach (db)
2 x 10 5kgs

DB Prone Cuban Snatch
2 x 10 6kg (err as in 3kg dbs in each hand.. do i write 3 or 6?)

Swiss Ball Crunch, Reverse Crunch & Lateral Flexion
ALL at 2 x 10 (7kg medicine ball for swiss ball crunch)

Prone Cobra
2 x 60s

15mins hiit treadmill

Food:
1) Mihun + darabif junior chicken
2) Protein Shake + mihun
3) half WM's baked Potato w turkey and cheese+a few spoonfuls of mcd ice cream + one small square of brownie
4) Nasi goreng + darabif junior chicken
5) lychees
6) Moo cow yogury blueberries + half naan tandoori chicken set

This post has been edited by zoraya: May 8 2012, 08:02 PM

u jog at kiara :3? the monkey garden? correct me
if i am wrong haha . nice plan anyway keep it up.

yessss. the monkeys make me run faster hahahahahahaha. thank yoou

8-May-2012

Steps 45mins class.

Food:
1) Adventist Bread+peanut butter and a bit of banana protein shake that my sis mixed for herself
2) a bit of naan tandoori chicken+papaya+a bit of rojak + a bit of choco (makan macam ayam. pecking every little thing)
3) a bit of chicken rice + papaya (chicken rice makes me sick.. feel so oily)
4) Naan+ tandoori chicken some more
5) Sushi: Edamame, 3pcs spider roll, 1 pc inari kanimayo, 2pc salmon belly roll

Yea i know. i eat a lot of sushi.

9-May-2012

Hang Clean - Push Press - Front Squat
2 x 10 15kg

still cannot clean 20kg barbell

Step Up
2 x 10 15kg Barbell

DB one point row
2 x 10 15kg

Static lunge, rear foot elevated
2 x 10 24kg kettlebells

Pushups
2 x 10

Plank
1 x 60s
1 x 75s

Later in the program it's gonna be 120s planks so for the second set I'm gonna try to hold on for a bit longer than required.

Cable Horizontal Wood Chop
2 x 10 6.25kg

10mins hiit treadmill. supposed to be 15 but suddenly had a lower right abdomen ache. google said probably cause I ate then exercised a bit too soon, which is true.

Food:
1) Adventist bread+peanutbutter+a bit of nutella
2) fistful of rice+sayur masak lemak+sambal fish
3) protein shake and papaya
4) edamame and 5 pcs keropok lekor should've not eat the keropok lekor.
5) darabif chicken+vege and choco should've not eat the choco.

---

Added on May 12, 2012, 11:00 pm10-May

Walked/Jogged 45mins Kiara

Food:
1) Adventist bread w peanut butter & nutella
2) three spoonful of rice and sweet sour fish
3) spoonful of rice and sweet sour fish
4) otak-otak (1 pc) + grill chicken with gravy, fries, coleslaw and egg + a bit of mee rebus, tauhu bakar and abc

11-May

Deadlift
2 x 10 42.5kg

Bulgarian Split Squat
2 x 10 10kg

Underhand Grip Lat Pulldown
1 x 10 25kg
1 x 10 30kg

Reverse lunge from box with forward reach (db)
2 x 10 10kg

DB Prone Cuban Snatch
2 x 10 6kg (

Swiss Ball Crunch, Reverse Crunch & Lateral Flexion
ALL at 2 x 10 (7kg medicine ball for swiss ball crunch)

Prone Cobra
2 x 60s


Food:
1) Mee rebus with egg
2) Cadbury choco+nasi briyani ayam rendang + some sweet tea
3) twisties 2 small packets
4) Steamed choco cake+otak-otak (2 pc) + kerang rebus
5) Salad + a bit of cornsoup + ayam madu
6) a few bites of mcd foldover + a bit of fries and choco



12-May

Walk/jog kiara one hour

Food:
1) Nasi Lemak ayam masak merah
2) edamame
3) oreo 2 pcs
4) protein shake
5) humble chef's lamb pita+ abit of spaghetti and half chicken omellete



I need to eat better! Two more workouts till I'm done with Phase two. oh and jogging at kiara a lot lately cause ever since I started lifting I cannot cardio one hour straight on the treadmill before (which is what I used to do 6 days a week last time).

This post has been edited by zoraya: May 12 2012, 11:14 PM

kemalasan to update. just started my internship.. boo no more waltzing in the gym during non-peak hours. Now it's gym at 7am

---

Added on May 21, 2012, 4:28 pmJust gonna update what I did today. Who cares about gaps?

Phase 3 - Workout A

One Arm DB snatch
3 x 6 7.5kg

DB single leg romanian deadlift
3 x 6 15kg

BB bent over row
3 x 6 20kg

DB single-arm overhead squat
3 x 6 6kg/3kg

DB incline bench press
3 x 6 15kg

Plank
1 x 90s
2 x 60s+30s

Supposed to be 90s straight but cannnnnnnnnnnot do continuously for the last two sets. boo!

Reverse Woodchop
3 x 6 6.25kg

Bodyweight Matrix (24 squats, 12 lunges (each leg), 12 lunge jump (each leg), 24 jump squat)
1st round - 4 mins 26s
2nd round - 3 mins 24s

SO EFFING TIRED AFTER THIS WORKOUT AGH.



This post has been edited by zoraya: Sep 4 2012, 11:05 PM