wow!! u're a pretty hardcore girl to be going for whey protein!! haha!! lol.. i'm currently drinking pure chocolate which is great.. i'm gonna try chocolate mint next time and cookies and cream too! yumm.. i'm sure they all taste great.. but u have to try it out yourself and everyone's taste bud is different.. but they all taste great! and ON whey is a great brand!

but drink it on moderation.. like pre and post workout but that's it... u don't wanna be consuming too many cals a day.. as whey will easily give u at least 500-600 cals depending on what u put in it..

and regardinf milk, HL milk is probably the fav among lifters and active ppl in malaysia.. as i think it's the best tasting milk out there without full cream.. i hate full cream!

AND CONGRATS ON YOUR WEIGHT LOSS!!

add in cardio in the morning if u can.. it's the best to time to lose the fat! trust me.. as the glucose level in your blood is the lowest in the morning.. doing cardio would be the best time!! as u burn glocose first then only u burn fat.. so run away in the morning!

do u stay at home or hostel??

carlsuen,

PT adviced me to take whey for post workout. Cause when he asked what I eat after workout, I was happy to say - water :shy:! Then I complained that I recover very late - sometimes 2 days after also still feel pain ..haihs Furthermore it's easier to prepare than meals.

Maybe I will start to jog in the morning as you advised. I live off-campus and in the morning, area here is very scary with lorries and dust flying around. Maybe I'll go for a short walk to the campus and run around there instead

u study in tarc right? stay where? TBR? wangsa maju?

No.. MMU Cyber Stay in Cyberia

Here are the things I did just now with PT :

15mins warm up @ threadmill s: 5.5 g: 3.5

I told him that I want to learn to use the smith machine so he thought me how to do squats

12 x bar
12 x 10kg + bar
12 x 20kg + bar

--this time I cant feel my legs dy

Then we did this row + military press thingy. I'm not sure what type of row but I hv to do it

3x15 with 10lb

After that we wanted to do deadlifts but then he realized that I always slouch & cant retain the correct posture. So we worked on my back muscle instead using the machines

Food-wise :

Lunch @ 1pm
---------------
Leftover nasi goreng kampung from friend's cooking yesterday. Added lots of vege and grilled chicken breast strips.

My mistake today : I didnt eat anything pre&post-workout

WTH.... 12 reps.......1 shot or divide by 3 sets?

Good stuff syd G. Keep it going. Chocolate and strawberry for ON are my favs. Btu vanilla is the most versatile if you want to create new protein shake recipes. It goes with everything but mixed with jsut water, it tastes like ass.

gsdfan : I assume that in-between sets I'm suppose to hv a 30 secs rest? In my case I only rested in between increment of weights. I assumed that we were going for endurance training instead of strength. Anyway 20kg (10kg each side) + bar after 5 times full squat was not heavy enough for me to stop (but I didnt say to PT cause to finish 12 very hard ) so I might try for strength after I've gotten rid of teh sparetyre

darklight : Do I need to get a blender for it or a shaker will do? Cause my blender jar here I use to blend garlic / chili / onion and I dont want to hv Vanilla Onion taste afterwards Do I need to get another blender jar then?

Yesterday's Dinner :
Mixed Tomyam without rice (I took half of the soup) + huge mug of mango juice (blended + a lil sugar).

Today's updates so far :

Breakfast - 4xJacob's whetameal (yum yum ) + HL chocolate (I finally bought this after a week of HL banana. Chocolate tasted so.........evil.. I'm....going...to get....addicted....ahhhh..... )

This post has been edited by Syd G: Sep 14 2006, 10:16 AM

syd G, pls ask the PT to teach u the full squat using the free weight bar.. don't ever go near the smith machine as i can't imagine anyone full squatting on it.. as your posture will turn all weird and all..

on the row, can u describe it? are u using free weight or machine? is it puching over your head or pulling it infront of u?

and regarding deadlifts, very rarely does a PT knows hwat is it and knows how to perform it correctly.. if u can't get your posture right and keep leaning forwards, then practice with only the bar..

http://maxtalk.com.my/forum/viewforum.php?f=8

here's a link to perform the deadlift and full squat properly.. it's quite a long read but well worth it as learning the technique properly is essential to making gains.. don't worry about the weight u are lifting now.. just focuz on getting the technique right first, adding weight can come later..

oh ya, and machines DOES NOT promote good posture nor will it give u one.. posture is corrected consciously.. and back muscles can best be strengthened by doing barbell rows or those machine pulls if u like(seated machine where u pull the rope towards your body)..

of cuz the deadlift is superior to all.. read up and correct your posture..

carlsuen - I requested to do it there because I was afraid I might topple underneath the bar due to bad posture/weak back/no energy . Legs still havent recover from it yet. When I climb up stairs I hv 'ow ow ow' in my head. Heh.

For the row I used a bar. I remembered him telling me its for my shoulders. I checked on the net and its an upright row. So what I did was upright flow - flip - military press.

Alrights more updates :

Yesterday's Meals
---------------------
Lunch (2pm) - Ah crap, my friend want to bring me to this one restaurant and they serve ng kerabu, ng kuning, curry laksa, nasi lemak . So I picked the one with the least evil - Asam Laksa with sugar-less soya bean. Haihs

Dinner (8pm) - 1/4 Tandoori chicken. With half garlic naan. Yummeh (forgot to take my meds tho @_@)


Today's Meals
---------------
Breakfast (9:30am) - 1/4 Tandoori chicken with 1/4 garlic naan. 250ml HL vanilla milk.

11:15 - Took meds + 250ml HL milk + half a can of tuna.

Why do I feel hungrier & more tired nowdays?

Today am having another PT session. Its going to be 1 hr resistance internal n 1 hr long n slow cardio. Will update later

Oh ya ... dark was sooo right regarding tuna + milk thingy. Tuna in water smelled worse than cat food

MidDay update!

Lunch (1.30pm) - Spaghetti bolognese (half the amount of spaghetti u find in shakeys + 7 tablespoons of sauce from bottle + 7 tablespoons of tomato puree + lots of saussage chunks + button mushrooms + a lil bit of grated cheddar cheese) + 150ml HL milk

Pre workout - 1 FF blue mug of sugarless+creamless nescafe (just to perk me up)

Started workout @ 3.15pm - PT had some emergencies so I worked out alone - did 15mins on steps + 5 mins rowing and 45 mins doing abs work - on floor + machine . Joined body step class @ 4.30 (sweated like mad) for an hour.

Postworkout (or maybe I can call it dinner?) 6:00pm - 2xhalf boiled eggs (2 whites + 1 yolk - gave the other yolk to bf ) and 1xroti canai (told mamak to go easy on oil) + dhal. Took meds.

Tomorrow - morning cardio crazy day! Hurrah

This post has been edited by Syd G: Sep 15 2006, 07:33 PM

syd G.. maybe u could join more classes instead? i think they work the best at losing weight in your case! as it's fun at the same time too!! and there is no need to spend so much time doing abwork.. they won't cause u to lose fat around the gut area.. 15 mins should be more than enough as long as the intensity is there..

and eat more meals but less portion for every meal.. try to pre-pack your stuff, like nuts, celery(they're great for losing weights as they're negative in cals so u actually need more cals to digest it!!) and more fruits.. u're not eating enough fruits and green veg..

u might also consider cutting down the milk to pre and post workout only.. as milk is a high source of calories and from the way you're eating u might be slowing down your gains.. eat as clean as possible..

at the mamak.. instead of roti canai(which uses more oil to cook) try chapati instead(although they're pretty much tasteless but with dahl or curry it shouldn't taste to bad)chapati is a much better option then roti canai diet wise..


""Lunch (1.30pm) - Spaghetti bolognese (half the amount of spaghetti u find in shakeys + 7 tablespoons of sauce from bottle + 7 tablespoons of tomato puree + lots of saussage chunks + button mushrooms + a lil bit of grated cheddar cheese) + 150ml HL milk"""

this would be a cheat meal i think.. hehe.. lots of cals there...

and you'll feel more tired as you're changing your lifestyle from a couch potato to an active person.. so the whey protein will help u recovery wise.. make sure to add it pre and post workout.. immediately after!

and i still say that learning the squat with free weight will teach u proper posture and technique.. maybe use those 10-50lbs fixed barbells instead of the 20kg ones.. start from there.. it's WAAAAAAAYY better than the smith machine.. remember to search up for vids..

and stop doing upright rows.. they're a misleading exercise and won't help much.. search for bent-over rows in BB.com or www.exrx.net..

carlsuen : but bent over rows use diff muscle than upright no? I'll definately start squatting with barbells I thought I already recoverd from the squat 2 days ago but when I was in body step class the pain came back. Hish.

Currently I dont know what to pack for post workout. Fat free yogurt are all high in sugar and yogurt with no flavour aint fat-free

I just realized that I've been eating much vege n fruits lately. Must be because I havent been grocery shopping for a while ... I restocked my HLs and tunas but forgotten about the greens Thanks for the reminder!

I'll definately be carrying celery with me. I just love the taste (with dips even better but that beats the purpose right ) !

Yesteday at mamak I really didnt know what to order. I totally forgotten about capati/tosai and I had naan the day before so no naan for me. Will order capati next time

Oh ya I dont have access to weight / body fat machine right now so I only measured my waist. I lost another half an inch in a week!

Current known stats
----------------------
Waist - 31" (-1" from first measurement, -0.5" from previous measurement)


Today's Update
-----------------
Breakfast @ 9am = Hoh I missed my morning cardio crazy workout cause I woke up late (slept @ 2am yesterday doin assignments) . Took 5xJacob's Weetameal + 250ml HL Chocolate + meds.


Have to ganti cardio later today. Petang I'll be golfing @ a driving range

This post has been edited by Syd G: Sep 16 2006, 12:50 PM

wah! golfing pulak! on the way to enjoying the life i see!! haha!!

do bent rows.. they're better than upright.. upright row actually doesn't do much for u..

for post workout.. just put in 1 scoop of whey protein and water.. add half tbsp of honey too.. add oats if u want.. bout 1-2 tbsp..

Haihs I've been slacking! It's been 4 days since my last workout and 5 days since I last wrote here. I can still remember bits and pieces of what I ate and did so here's a quick update :

GUESS WHAT!

I've been on low carb diet to control weight since 8 months and since 2 weeks ago I started taking Glucophage, an off-label medication for pcos (its meant for diabetic patients) to increase my muscle's insulin sensitivity. So my muscles were taking more sugar from bloodstream & I felt more energetic than ever but that apparently that reduces my blood sugar level to a very very low level .

I realized that I've been feeling tired mentally, cant sleep, had sorta blur2 vision, had a crazy craving for sweets & rice and sweats like nobody's business even after a brief walk to campus. It's very hard for me to sweat actually, even after intense workout I could only feel a drop of sweat or two falling off me.

I was hypoglycemic for 3 days!! Apparently brain didnt get enuff fuel to work . After 2 months or so without any softdrink, I finally succumbed to a can of Fruitade .

Good news - I hv to use a belt with my jeans now . Will measure weight & BFC tomorrow

Today's food
--------------
8:30am - 150ml PeelFresh mango juice (planning to hv brunch later)
11:30am - 1/5 rice + 1/5 roasted chicken + 3/5 fried kacang panjang with prawns (all other sayurs were in curry / sambal / green-coloured broth) + watermelon
1:30pm - meds with lots of water.

Thanks for reading

carlsuen : er....what abt post workout with no whey ? Stocks still hvent arrive @ maxtrition so I hv no access to whey yet. Went to GNC and it was soooooo expensive

Milk




.

yeah.. milk will ddo..

*brushes dust*

Workout
----------
Rest day, but did ikea window shopping + grocery shopping cum cardio for 4 hours


Food Journal
---------------
10:00am - 2 whole eggs omelette (eggs + 1 teaspoon EVO+ chopped green pepper + chopped tomato + chopped low-fat Kraft cheddar)

2:00pm - Salmon steak + 1 teaspoon EVO + sauteed garlic with sliced green & yellow pepper + a cup of steamed broccoli

5:00pm - Ikea's kids meatballs meal - (5 pcs meatballs + cream sauce + cranberry sauce. Didnt even bother with the fries)

10:00pm - Celery soup + salmon bits

11:30pm (soon) - Whey + no sugar organic soy milk (tastes like crap by itself) + EPO


New inspiration - http://www.bodybuilding.com/fun/transf87.htm (7 months only!)

This post has been edited by Syd G: Dec 12 2006, 12:51 AM