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Garet's Journal, Lose weight lose weight lose weight

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White-StaR	Dec 30 2012, 10:09 PM Show posts by this member only \| Post #21
New Member Newbie 1 posts Joined: Nov 2011	hylo garet, i also want to lose weight.... my don't have courage to do so.. may be lack of motivation.
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xxboxx	Dec 31 2012, 04:15 PM Show posts by this member only \| Post #22
The mind is for having ideas, not holding them Senior Member 5,261 posts Joined: Oct 2004 From: J@Y B33	QUOTE(GaretJenna @ Dec 28 2012, 03:50 PM) Hey guys. I have upgraded my schedule. Now, im trying to reduce my diet to 1200-1300 calories, by cutting my pasta intake to 100 grams a day, and increase my chicken breast skinless intake to 600-1kg a day. depending on how many eggs i take. So im going super heavy on protein, and light on carbohydrates, reducing my calories to 1300. At the same time, i have changed my workout schedule, since i have repaired by bicycle. i will be doing bicycle workouts, and heavy workouts. MORNING : 20-60 minutes of cycling (12-16km) or 400-500 calories AFTERNOON : 1 hour 20 minutes of gym or 800-1000 calories EVENING : 2 hours of cycling, OR 2 hours of swimming, OR 2 hours of DDR. or 900-1500 calories WEEKENDS ; 40-50km of cycling (1200-1300 calories) This adds up to burning 2100 calories - 3000 calories on weekdays, and 1200-1300 calories on weekends. against food intake of 1300 calories. Im also going on long range cycling drives. I will be aiming 40-50km bicycle rides, planned along good bicycle lanes or kampung areas for my weekends. i have put aside 4-5 hours. my average speed is 13 kmh with no effort, and 20-25 kmh with effort. With this combination, im planning to increase my calories burnt per day to 1800-2000. instead of normal pace of cycling or jogging, you should do it in HIIT pace. it cut down the time needed for exercise and the effect lasted much longer. QUOTE(White-StaR @ Dec 30 2012, 10:09 PM) hylo garet, i also want to lose weight.... my don't have courage to do so.. may be lack of motivation. lose weight need courage??
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TSGaretJenna	Jan 1 2013, 09:28 AM Show posts by this member only \| Post #23
Everyone wants a baby Senior Member 802 posts Joined: Oct 2012	QUOTE instead of normal pace of cycling or jogging, you should do it in HIIT pace. it cut down the time needed for exercise and the effect lasted much longer. problem is, i cycle at quite high intensity already. i will always maintain 150-155 heart rate, level 15 at quite a fast pace. its very difficult to go faster. and i dont like going slow... and forcing myself to go slow just to do a HIIT seems to not really make sense.
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xxboxx	Jan 1 2013, 12:15 PM Show posts by this member only \| Post #24
The mind is for having ideas, not holding them Senior Member 5,261 posts Joined: Oct 2004 From: J@Y B33	if you can cycle for 2 hours, i'm sure it's not high intense enough. for beginners doing 20 mins of HIIT is enough to make you feels exhausted and literally want to vomit. HIIT is about going at your maximum effort/speed. cycle at max speed you can achieved for 1 minutes and you'll be glad to go slow for those 3-4 minutes. you don't need to change your exercise, just change your last 20 minutes of cycling to HIIT, do it 2-3 times a week is already enough.
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TSGaretJenna	Jan 1 2013, 02:40 PM Show posts by this member only \| Post #25
Everyone wants a baby Senior Member 802 posts Joined: Oct 2012	QUOTE(xxboxx @ Jan 1 2013, 12:15 PM) if you can cycle for 2 hours, i'm sure it's not high intense enough. for beginners doing 20 mins of HIIT is enough to make you feels exhausted and literally want to vomit. HIIT is about going at your maximum effort/speed. cycle at max speed you can achieved for 1 minutes and you'll be glad to go slow for those 3-4 minutes. you don't need to change your exercise, just change your last 20 minutes of cycling to HIIT, do it 2-3 times a week is already enough. Well ill try. but im definitely not going to reduce my exercise times to 2-3 times a week. im sticking to 7 days a week, because its been going well for 2 months already. so im confident with my stamina. Usually i cycle for only 1 minute 20 seconds, I dont know if the gym cycle is on weed or not, but usually i cover 30-40km, burning 1200-1500 calories depending on the intensity. i dont buy it tho, im sticking to more conservative 500-600 calories based on 10-15mph. Btw. i have weighted myself on the new year, today my afternoon weight was 82.5kg (early morning weight = 81.0kg). Hence, i have revised my targets to reflect this. Im going to continue my regime, increase intensity, and try to eat slightly less, and try to put off more weights. My target is BMI of 18, or 59kg for my height. Before E = target A = actual NovA = 90kg 4H12E- 88kg 1Q13E- 86kg 2Q13E- 84kg 3Q13E- 82kg 4Q13E - 80kg 4Q14E - 70kg-80kg Revised targets NovA = 90kg 4H12A = 82kg (-8) 1Q13E = 75kg 2Q13E = 69kg 3Q13E = 64kg 4Q13E = 60kg 4Q14E = 59-60kg This post has been edited by GaretJenna: Jan 1 2013, 02:47 PM
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wyen	Jan 2 2013, 07:18 PM Show posts by this member only \| Post #26
Casual Junior Member 496 posts Joined: Dec 2006 From: Ipoh	Wow I do admire your discipline and motivation to lose weight. Actuallyim trying to lose weight also cos borderline overweight with my 175cm frame. Has been trying to reduce food intake by taking lotsa protein but seems that those high protein food quite expensive. How about swimming? Can swimming for 30minutues burns lotsa calories?
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TSGaretJenna	Jan 3 2013, 08:39 AM Show posts by this member only \| Post #27
Everyone wants a baby Senior Member 802 posts Joined: Oct 2012	QUOTE(wyen @ Jan 2 2013, 07:18 PM) Wow I do admire your discipline and motivation to lose weight. Actuallyim trying to lose weight also cos borderline overweight with my 175cm frame. Has been trying to reduce food intake by taking lotsa protein but seems that those high protein food quite expensive. How about swimming? Can swimming for 30minutues burns lotsa calories? My protein food im using now is chicken breast (RM9-10/kg without bones), pasta (has trace protein), eggs. All of them are pretty cheap u know. Eggs are especially cheap, so i rely a lot on white omelletes (1 yolk 3-4 whites)
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sweet_pez	Jan 3 2013, 11:54 AM Show posts by this member only \| Post #28
何を見ているの Staff 4,277 posts Joined: Jun 2007 From: 地獄だ	QUOTE(xxboxx @ Jan 1 2013, 12:15 PM) if you can cycle for 2 hours, i'm sure it's not high intense enough. for beginners doing 20 mins of HIIT is enough to make you feels exhausted and literally want to vomit. HIIT is about going at your maximum effort/speed. cycle at max speed you can achieved for 1 minutes and you'll be glad to go slow for those 3-4 minutes. you don't need to change your exercise, just change your last 20 minutes of cycling to HIIT, do it 2-3 times a week is already enough. I know that feeling. I did one HIIT with a PT and then yesterday tried another HIIT exercise through one of Fitness Blender's video and it was brutal! I was bathing in sweat in just 20min (and I couldn't even follow the whole workout). It's good to combine cardio (30-45min on treadmill) + 20min HIIT training and I'm done for the day! 2-3 times a week is sufficient? sounds good. Besides it's a workout I can do when I travel with no access to gym. QUOTE(wyen @ Jan 2 2013, 07:18 PM) Wow I do admire your discipline and motivation to lose weight. Actuallyim trying to lose weight also cos borderline overweight with my 175cm frame. Has been trying to reduce food intake by taking lotsa protein but seems that those high protein food quite expensive. How about swimming? Can swimming for 30minutues burns lotsa calories? Check this out: http://www.fitnessforweightloss.com/how-ma...-burn-swimming/ Swimming is good but you'll have to do it regularly to see the effect. Otherwise, 20min of HIIT works well too. This post has been edited by sweet_pez: Jan 3 2013, 11:56 AM
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SUSslimey	Jan 3 2013, 02:33 PM Show posts by this member only \| Post #29
Senior Member 6,914 posts Joined: Apr 2007	QUOTE(GaretJenna @ Jan 1 2013, 09:28 AM) problem is, i cycle at quite high intensity already. i will always maintain 150-155 heart rate, level 15 at quite a fast pace. its very difficult to go faster. and i dont like going slow... and forcing myself to go slow just to do a HIIT seems to not really make sense. concept not really right there about hiit. when i do hiit, my heart rate reaches 190, and the rest period is just going slightly slower than the high intensity just enough to rest to do the high intensity "cycle". for example running at 14.5 km/h for 2 min, jogging at 11.5km/h for 30 seconds. repeat cycle of running and jogging until 20-25 min.
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zachozoi	Jan 7 2013, 11:29 AM Show posts by this member only \| Post #30
u come at the king, u best not miss Senior Member 748 posts Joined: Apr 2012 From: Planet Earth	all d best ya.... keep going on
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TSGaretJenna	Jan 15 2013, 03:54 PM Show posts by this member only \| Post #31
Everyone wants a baby Senior Member 802 posts Joined: Oct 2012	anyways, currently im already consistently below 80kg. That means, my natural burn rate has been lowered by 11% Hence, i have revised my diet to retain my daily calories deficit Currently, i eat around 1400-1500 calories per day, versus natural burn rate of 900 calories per day, leisure 32 minute cycling of 200 calories per day, gym high intensity cycling at 800 calories per day, DDR at 800 calories per day, which adds up to burning 2500+ calories Now that my natural burning rate, and workout burning falls by 11% to 2200-2300, I will try to reduce my calories from 1400-1500 to 1200-1300 per day, allowing me to retain a 1000 calories daily deficit, or 1kg per week (4kg per month) Ultimately, i hope i can reach 59kg by the end of the year. EDIT: looks like today i hit my all time low of 75kg XD Its going to get tougher, but i will maintain my momentum. another 16kg to go! This post has been edited by GaretJenna: Jan 16 2013, 05:32 PM
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xoikoq	Jan 22 2013, 04:08 PM Show posts by this member only \| Post #32
New Member Junior Member 38 posts Joined: Apr 2011 From: Koala Lump Your	Wow! Impressive! i've also started a weight loss plan but not as intensive as yours. Started since January last year and till this year on average lost 1kg/month without sacrificing the food that I luv. Hope to hit 73kg by mid 2013 to reach BMI of 23. I'll be checking on your thread regularly! good luck!
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sojiroseta	Jan 31 2013, 04:13 PM Show posts by this member only \| Post #33
The Tenken Senior Member 652 posts Joined: Dec 2011 From: Kuantan,Pahang	QUOTE(GaretJenna @ Nov 11 2012, 07:23 PM) » Click to show Spoiler - click again to hide... « Hehehe. im already 30 years old, 180cm weighing 90kg now. My weight fluctuates from 80-90kg. Being at the top of the range, i definitely want to do something for myself. Being a guy in the financial world, i do not move my ass too much haha, except when playing golf. Anyways, to put it simply, my target is to drop my weight down straight to 70-80kg, and hopefully stay there. Im going to retain my 1800 calorie diet (which i have been using for the past 5 years), and increase the intensity of my cardio. Update:1 Nov 2012- 1 Jan 2012 Revised targets NovA = 90kg 4H12A = 82kg (-8) 1Q13E = 75kg 2Q13E = 69kg 3Q13E = 64kg 4Q13E = 60kg 4Q14E = 59-60kg My daily food actually do not vary much. My diet is very exact, because i cook my own food everyday. I generally eat 400 grams of pasta, 200 grams of chicken/beef meat, 400 grams of vege's, and 100 grams of sausages/cheese/fake meat/etc, 1 teaspooon salt, 1 spoon sugar, and 1 spoon of oil, and 30-50 grams of cheese/pasta sauce/tuna/flavouring. This adds up to 1800 calorie per day. My workout session will consist of basically walking to work (40 minutes everyday), and dancing (level8-9 DDR), swimming, and sometimes treadmill in my condo 's gym. my target is the following Monday - 40 minutes walking , 1 hour 30 minutes DDR Tuesday - 40 minutes walking, 1 hour DDR, 30 minutes swimming Wednesday - 40 minutes walking, 1 hour 20 minutes brisk walk at KLCC Park (because swimming wets my trunks, so need time to dry) Thursday - 40 minutes walking, 1 hour 30 minutes DDR Friday - 40 minutes walking, 1 hour DDR, 30 minutes swimming Saturday - 2 hours swimming, maybe 1-4 hours walking (shopping) Sunday - rest day, maybe 1-4 hours walking (shopping) I do understand my metabolism is insanely low, because my intake of 1800 calorie per day will basically make me break even in terms of weight even if i walk to work for 40 minutes everyday. Since i do not think i can take it eating any less, basically, i will have to focus on increasing cardio activities. So yeah. Wish me luck. Diary Start Day 1 12/11 Food: Standard 3x cooked meals. 1800 calories Workout: 40 minutes walking, 1 hour 20 minutes DDR (28 songs) Day 2 13/11 Food: 4 slices of homemade bread and chicksalad (around 200 gram of cooked bread), chicken rice for lunch, 2 slices of homemade bread for dinner. unknown calories. Workout: more than 4 hours walking in Tesco and IKEA , 40 minutes of DDR (14 songs only) very tired today for some reason. dont think i can go further hehe. Day 3 14/11 Food: Laksa Johor, (350g of pasta, 40-50g of flavoring, 300-400g boned chicken, 300g of carrots and cucumbers. Workout: 30 minutes jogging, 1 hour DDR (21 songs) Day 4 15/11 Food: Standard 3x cooked meals. 1800 calories Workout : some light walking. not much 1 hour tops..... was a holiday so mostly slept. Day 5 16/11 Food: 400 grams of bread, 500g chicken, a carrot, a cucumber, an apple, tomato sauce for flavouring. i think around 1400 calories Workout: 40 minutes of walking in the morning. 1 hour 30 minutes of brisk walk in the afternoon. 40 minutes of DDR (14 songs). man. i wanted to do 28 songs, but i cram today...... so painful =.= Day 6 17/11 Food: 40% of (4 cups of rice, 1 can of macarel, 400g of chicken 2 eggs, 400g of salad and the normal flavoring and vinegar). Kinda made 20 rice balls but ate 8 today. Workout: 40 minutes of walking in the morning. 2 hour brisk walk in the evening. I find that i cant really maintain 8km/hour brisk walking...once i hit 9-10km's, my legs gets crammed easily... Day 7 18/11 Food: 60% of (4 cups of rice, 1 can of macarel, 400g of chicken 2 eggs, 400g of salad and the normal flavoring and vinegar). Finished the rest of my rice balls today, with more salad Workout: 40 minutes of walking in the morning. Legs still soar from yesterday, so its a rest day for me Day 8 19/11 Food: Standard 3x cooked meals. 1800 calories Workout: 40 minutes of walking in the morning. 40 minutes of DDR in the evening (14 songs). wasnt able to push today because i came back late from work. Day 9 20/11 Food: Standard 3x cooked meals. 1800 calories Workout: 40 minutes of walking in the morning. 45 minutes max-level cycling (700 calories) , 15 minutes treadmill in the afternoon. 1 hour DDR in the evening (21 songs). Day 10 21/11 Food: Standard 3x cooked meals. 1800 calories Workout: 40 minutes of walking in the morning. 4 hours of shopping/walking/light strolling Day 11 22/11 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 40 minutes of walking in the morning. 45 minutes max-level cycling (770 calories) , 15 minutes treadmill in the afternoon. 1 hour DDR in the evening (21 songs). Day 12 23/11 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 40 minutes of walking in the morning. 1 hour 20 minutes jogging in KLCC Park (planned 2 hours, but it rained wtf) 1-2 hours shopping at night. Day 13 24/11 Food: 400 grams of bread, nasi ayam for dinner. Workout: 40 minutes walking 1 hour swimming at night Day 14 25/11 Food: 100 grams of bread in the morning, 2 large baked potatoes with tomatoes and cheese and salad Workout: 40 minutes walking, 40 minutes DDR (14 songs) Day 15 26/11 Food: 3 large baked potatoes with tomatoes and cheese and salad Workout: 40 minutes walking, 50 minutes max-level cycling (800 calories) , 15 minutes treadmill in the afternoon. 1 hour 20 minutes DDR in the evening (28 songs). Day 16 27/11 Food: Salad-centric 3x cooked meals. 1500 calories , but i also ate a kuih my colleague bought. =150 calories. Workout: 40 minutes walking, 50 minutes max-level cycling (800 calories) , 1 hour DDR in the evening (21 songs). Day 17 28/11 Food: Salad-centric 3x cooked meals. 1500 calories , but i also ate a kuih my colleague bought. =150 calories. Workout: 20 minutes walking, 50 minutes max-level cycling (800 calories) Day 18 29/11 Food: Two slice of bread with peanut butter, Rice with Bayam for lunch, 2x maggi for dinner Workout: 20 minutes walking 1 hour DDR in the evening (21 songs). Day 19 30/11 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 20 minutes walking, 1 hour 30 minutes jog in KLCC park 1 hour DDR in the evening (21 songs). Day 20 1/12 Food: 2x spaghetti and chicken. dinner mag Workout: 40 minutes walking Day 21 2/12 Food: Breakfast with 3 egg-omellete, Lunch with Nasi ayam nash RM4, dinner? dskipped Workout: 5-6 hours walking shopping Day 22 3/12 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 40 minutes walking, 50 minutes max-level cycling (800 calories) , 1 hour DDR in the evening (21 songs). Day 23 4/12 Food: Breakfast 500 calories, spaghetti and some eggs and salad, lunch was a negeri sembilan restaurant , i skipped dinner for an apple. Workout: 40 minutes walking, 1 hour 20 minutes DDR in the evening (28 songs) Day 24 5/12 Food: Breakfast 500 calories, lunch in kampachi, dinner 500 calories Workout: 40 minutes walking, 1 hour 20 minutes DDR in the evening (28 songs) Day 25 6/12 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 40 minutes walking, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs) Day 26 7/12 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 40 minutes walking, 1 hour 30 minutes of jogging in the afternoon. didnt do much because of the rain. Day 27 8/12 Food: 500 grams of bread with various toppings with low sugar. 3 eggs. Workout: 40 minutes walking Day 28 9/12 Food: 1000 calories spaghetti for breakfast and lunch, rice-and-fish-and-sayur at night Workout: 40 minutes walking Day 29 10/12 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 40 minutes walking, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs) Day 30 11/12 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 40 minutes walking, 1 hour max-level cycling 1 hour 0 minutes DDR in the evening (21 songs) Day 31 12/12 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 40 minutes walking, 1 hour max-level cycling 1 hour 0 minutes DDR in the evening (21 songs) Day 32 13/12 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 40 minutes walking, 1 hour max-level cycling 1 hour 0 minutes DDR in the evening (21 songs) Day 33 14/12 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 40 minutes walking, 1 hour max-level cycling 1 hour 0 minutes DDR in the evening (21 songs) Day 34 15/12 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 40 minutes walking, Day 35 16/12 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 40 minutes walking, 3-4 hours shopping Day 36 17/12 Food: Simple milo and biscuits for breakfast, Buffet lunch with Maybank, maggi for dinner (seems i always eat maggi whenever im lazy and got free lunch) Workout: 40 minutes walking, 1 hour 20 minutes DDR in the evening (28 songs). Day 37 18/12 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 40 minutes walking, 1 hour max-level cycling 1 hour 0 minutes DDR in the evening (21 songs) Day 38 19/12 Food: 70g spaghetti carbonara and salad, Japanese Set Lunch Kampachi, maggi x1 for dinner (maggi kari) approx 1700-2000 calories? Workout: 40 minutes walking, 1 hour 0 minutes DDR in the evening (21 songs) Day 39 20/12 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 40 minutes walking, 1 hour max-level cycling 1 hour 0 minutes DDR in the evening (21 songs) Day 40 21/12 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 40 minutes walking, 1 hour max-level cycling 1 hour 0 minutes DDR in the evening (21 songs) Day 41 22/12 Food: Mums food. a LOT of calories (2000 ish) Workout: 40 minutes swimming...nothing much more Day 42 23/12 Food: Mums food. a LOT of calories (2000 ish) Workout: 3 hours walk in the park Day 43 24/12 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs) Day 44 25/12 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 3 hour cycling around keramat (around 20-30km) Day 45 26/12 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs) Day 46 27/12 Food: Buffet. i tried to calorie count. was around 1900-200 calories i faat!!!! Workout: 40 minutes walking with 20kg load lol , 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs) Day 47 28/12 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, 18km bicycle ride in the afternoon.... Day 48 29/12 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, 18km bicycle ride in the afternoon.... Day 49 30/12 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs) Day 50 31/12 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs) Day 51 1/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour minutes DDR in the evening (21 songs) Day 52 2/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs) Day 53 3/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs) Day 54 4/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, 24km bicycle ride in the afternoon.... Day 55 5/1 Food: Salad-centric 2x cooked meals. 1100 calories skipped dinner (too tired) Workout: 4-5 hours of walking shopping and KLCC park Day 56 6/1 Food: half a chicken two potatoes, some salad and maggi satu packet Workout: 50 minutes cycling Day 57 7/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs) Day 58 8/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs) Day 59 9/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, 1 hour max-level cycling 1 hourDDR in the evening (28 songs) Day 60 10/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour 20 minutes DDR in the evening (28 songs) Day 61 11/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, 18km bicycle ride in the afternoon.... Day 62 12/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 90 minutes cycling, Day 63 13/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, 6-7km walk around Cheras. Day 64 14/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, 1 hour max-level cycling 1 hour DDR in the evening (21 songs) Day 65 15/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, .... Day 65 15/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, .... Day 65 15/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, .... Day 65 15/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, .... Day 65 15/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, .... Day 65 15/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, .... Day 65 15/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, .... Day 65 15/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, .... Day 65 15/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, .... Day 65 15/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, .... Day 65 15/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, .... Day 65 15/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, .... Day 65 15/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, .... Day 65 15/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, .... Day 65 15/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, .... Day 65 15/1 Food: Salad-centric 3x cooked meals. 1500 calories Workout: 32 minutes cycling, .... Nov 12 Nov 14 Nov 15 Nov 18 Nov 19 Nov 21 Nov 22 Nov 23 Dec 4 Your meal is tempting me.I'm hungry.
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TSGaretJenna	Feb 4 2013, 09:23 AM Show posts by this member only \| Post #34
Everyone wants a baby Senior Member 802 posts Joined: Oct 2012	Sorry for the long update. when i was dancing last last monday, i got hit by severe backpain. im lucky its not a slipdisk, but more likely my butt getting cramped. I have updated until Day 90. looks like its already 3 months since i started! My low is at 75kg, so i have achieved my target one month ahead of my target of end 1Q13. But im not going to stop. I still have belly, so im going to go on until i can see my bones. Only when i see bones im going to stop Either ways, im up and running again. I decided that i should love my back more, so im going to ease a bit and spread out my workouts. i will make sure i dont push it too much specially while dancing. Good news is, i just found the Endless Mode on DDR, i dont need to choose songs anymore, and let the game throw the dice and give me songs endlessly! this will reduce waiting time between songs for the scoring. This way, i get much more bang for the buck XD Btw, for those interested in DDR, my songpack includes level 8-9 songs from Vocaloid (Hatsune miku, Rin, Len, Luka, Gakupo, Neru, Haku), and 02 Jam flagship songs (electro fantasy,V3, bride in dream) This post has been edited by GaretJenna: Feb 4 2013, 09:36 AM
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xavi5567	Feb 20 2013, 02:26 PM Show posts by this member only \| Post #35
\(●'Å'●)/ Senior Member 3,348 posts Joined: May 2006 From: The Matrix	Bro... U mention u dont take milk.. N u r taking calcium pill.. Do take note u need vitamin d to absorb the calcium u consume, otherwise is jus wasted... N risk depleting ur body of more calcium..
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omgimahero	Feb 20 2013, 03:05 PM Show posts by this member only \| Post #36
Casual Junior Member 479 posts Joined: Aug 2012 From: google.com	Nice guide. I am 180CM, 23YO, Weight 110KG. Currently i am weighting 75KG. This is my method. 1. Cardio. I did Cardio running for atleast 1-2hours a day for 9months. I started of with only 5mins before i feel like my hearts and lung were gonna blowup. It was tough since i'm a smoker and drinker. After 3 to 4 months of DAILY running. I made it to 30mins, 1 hours to 2 hours constantly (without smoking break) It was great progress and i was feeling healthier. 2. Food. Food intake is important for everybody. Especially people with low metabolism like me and TS. Cut all your meals to three meals a meal. Meaning if you were to have lunch, divide your food to 2/3 portion and eat each portion once every 30mins or 1 hour. Same with dinner. This will help trick your metabolism to think that you are eating too often and require higher and faster metabolism. 3. Avoid Carbohydrate/Fried food and eat fruits when ur feeling hungry Unused Carbohydrate turns to fatty tissue, therefore eat 50-70% lesser than your current rice/noodles/biscuits intake per meal. And if its not dinner time yet, dont snack. Go and find an apple/orange/banana. 4. Eat Vegetables and take supplements Alot of people only think of losing weight and fats. So when they start refraining from eating too much, we end up neglecting our own nutrients and vitamins needed daily. Therefore go ahead and consume cod fish oil, garlic essence, and my personal fav Lecithin E. Lecithin E is a fat emulsifier of fatty substances in the body and aids in the absorption of vitamin E. Good luck, i made it in 9months without slimming pills how about you?
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@rleng	Feb 20 2013, 04:10 PM Show posts by this member only \| Post #37
Getting Started Junior Member 176 posts Joined: May 2009	omg after reading TS's journal, i'm now motivated to continue working on my own journey!!! currently at 97kg, 180cm height (down frm 125kg in jan 12) This post has been edited by @rleng: Feb 20 2013, 04:10 PM
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tareh	Feb 20 2013, 05:59 PM Show posts by this member only \| Post #38
Getting Started Junior Member 131 posts Joined: Apr 2008	dude, this is taking too long. just ride your bike ride to Krabi from KL. 700km. i lost 15kg in 10 days. http://tareh365.blogspot.com/2012/09/krabi...a-selangor.html
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ar188	Feb 20 2013, 06:03 PM Show posts by this member only \| Post #39
Look at all my stars!! Senior Member 9,206 posts Joined: Jun 2006	QUOTE(tareh @ Feb 20 2013, 05:59 PM) dude, this is taking too long. just ride your bike ride to Krabi from KL. 700km. i lost 15kg in 10 days. http://tareh365.blogspot.com/2012/09/krabi...a-selangor.html wow nice adventure.. use to do 25-30km a day cycling for 1month lost >10kg also over 10years ago la..... but nowadays i dun dare cycle liao.. high chance kena run down..
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TSGaretJenna	Feb 21 2013, 08:20 AM Show posts by this member only \| Post #40
Everyone wants a baby Senior Member 802 posts Joined: Oct 2012	QUOTE(omgimahero @ Feb 20 2013, 03:05 PM) Nice guide. I am 180CM, 23YO, Weight 110KG. Currently i am weighting 75KG. This is my method. 1. Cardio. I did Cardio running for atleast 1-2hours a day for 9months. I started of with only 5mins before i feel like my hearts and lung were gonna blowup. It was tough since i'm a smoker and drinker. After 3 to 4 months of DAILY running. I made it to 30mins, 1 hours to 2 hours constantly (without smoking break) It was great progress and i was feeling healthier. 2. Food. Food intake is important for everybody. Especially people with low metabolism like me and TS. Cut all your meals to three meals a meal. Meaning if you were to have lunch, divide your food to 2/3 portion and eat each portion once every 30mins or 1 hour. Same with dinner. This will help trick your metabolism to think that you are eating too often and require higher and faster metabolism. 3. Avoid Carbohydrate/Fried food and eat fruits when ur feeling hungry Unused Carbohydrate turns to fatty tissue, therefore eat 50-70% lesser than your current rice/noodles/biscuits intake per meal. And if its not dinner time yet, dont snack. Go and find an apple/orange/banana. 4. Eat Vegetables and take supplements Alot of people only think of losing weight and fats. So when they start refraining from eating too much, we end up neglecting our own nutrients and vitamins needed daily. Therefore go ahead and consume cod fish oil, garlic essence, and my personal fav Lecithin E. Lecithin E is a fat emulsifier of fatty substances in the body and aids in the absorption of vitamin E. Good luck, i made it in 9months without slimming pills how about you? im still at my third month, dropped from 90kg+ to 73kg my lowest. so im still going on. aiming for 50-55kg
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