but why are u only doing leg press? do some bicep curl la, bench press..

wah syd G!! respect! u go girl!! the way u eat, sometimes even more than me!! haha!!

i've said this before, and i'll say it again.. quit going for body pump classes, the way they teach u do the routines with the barbell is totally WRONG!! and they will lead u to injury long term!! pls heed my warning! as i'd hate to see u get hurt or anyone for that matter.. other classes are of cuz ok.. anything accpet body pump!! pls!!!

great motivation u got there.. keep it up!! we wanna see photos of u when u turn into a were-hotbabe-wolf!!

Your near complete lack of carbohydrates may be part of the problem? http://www.ext.vt.edu/pubs/nutrition/348-351/348-351.html#L4

Try walking instead of running, you burn more calories from your bodyfat at lower heart rates than you do running, though the total calories expanded will be less. Make sure you're breathing right and have a good stretch/warmup before starting your run.

This post has been edited by malaysianPotato: Dec 15 2006, 02:19 AM

Erm actually I realized my old diet (Sept) was :

1) still kinda full of processed & outside food - cereals, cereal drink, cafeteria rice <- major foul cause I may put there 'veges' but
- cafe veges = 90% stir-fried
- nutrients might hv destroyed during cooking - I often see kangkung in green
soup
- lack of variety of healthy food (either long beans / cabbage / lettuce - no
'colourful' veges like now (tomato, broccoli, green & yellow pepper,
mushroom, Romaine lettuce, US lettuce, green apple, guava, green pear ;
add asparagus, purple cabbage and carrots and I 'll hv the whole colour
wheel in my fridge )

2) food timing was almost non-existent - now I try to eat every 4 hours max

3) non-consistencies (even in updating the journal & going to the gym)

4) and lack of good cardio - If my grandma was still alive she'd point to be and say "hey even I can do better than that"

5) From the article you gave - "For example, some people suffer from insulin resistance or Syndrome X and benefit from a diet that is lower in carbohydrates than is recommended by the Food Guide Pyramid." - TQVM, article . I checked around and my 2 major health conditions (PCOS & hypoglycemia have something in common - hyperinsulinemia. And there I was chugging rice + milk + honey and wondering why my weight didnt budge

add fasting month and raya food to the equation and I get to duplicate Oprah's diet successfully That's the use of food journal, I think. I get to go back and correct things


Things I do differently now (for the past 2 weeks or so - even before I restarted the journal) & rules I've set for myself :

1) I cook most of my food now.

2) Only eat out ONCE a week - usually with BF / family, v hard to say no to that, right. And I look forward to this every week's treat - xtra large CKT / delicious Nasi Lemak with buttload of sambal / McD / KFC / Chili's / GSC popcorn / Asam Laksa @ Lemongrass Cafe . But ONCE a week only hor

3) I try to get the recommended amount of protein for *ahem* serious muscle-builders (1g per bodyweight lb) - ~130g / day = ~20g++ per meal. That's not so hard

4) I added fruits. Real fruits. No more sugar-laden fruits in yogurt / banana in HL milk .
5) Veges = either raw, steamed or sauteed lightly. Must be colourful else it wont be intereting to eat at least 5 servings a day.

6) Carbo source = diluted milk (I'm back to full cream milk - but half the milk and add water, low fat milk has higher sugar content), fibrous veges & fruits, and higher GI carb [brown rice, whole grains cereal & bread] cycle twice a week)

7) Fat source =
saturated fat -> cheese & hidden fat underneath those lean, boneless chicken
fillet & processed food that I hv to take (BBQ sauce & dressings
& cookie / chocolate treat once a week)

polysaturated & monosaturated fat -> salmon fat, EVO oil, fish oil if no salmon
meal on the day itself, flaxseed oil

7) Must do weights 3x/week. MUST! MUST!

8) Cardio at least 30 mins session 3x/week.

There are some fine-tuning left to be done, I reckon. But if this plan doesnt work then I may have to reprogram things again.

Thanks for all your support guys. Going for morning cardio now

15th December 2006

Workouts
-----------
30mins morning cardio (jog, brisk walk, stair climb)

Leg Day!! (Yes I love to train my legs)

Incline Leg Press
1 x 10 60kg
1 x 10 70kg
1 x 10 90kg
3 x 10 100kg
3 x 5 110kg
1 x 1 120kg (pancit )

Squat (with REAL Olympic bar - for the first time!! )
1 x 10 bar
1 x 10 bar + 10kg
3 x 10 bar + 15kg
3 x 5 bar + 20kg

I wanted to go on with the squat but scared I get the techniques wrong. It's trickier than Smith Machine since I hv to balance the bar myself . Need to practice more

Barbell Lunges
3 x 10 (left) + 10(right) 20lbs

Stretch...

15 mins cardio (jog) - pain pain pain on legs. Should've done rowing instead.

Stretch...


Meals
-------
8:00am (post-cardio meal)
- whey & diluted milk

11:30am
- 2 whole eggs + chopped yellow pepper + mushroom omelette
- Multivitamin

1:00pm
- one Granny Smith apple (yes that's my lunch and my pre-workout meal...pfft)

4:00pm (post-workout meal)
- whey & diluted milk

Test 8:00pm - 10:00pm today too

10:00pm
- fried instant noodle (garlic + red onion + chicken cutlets + instant noodle) - was shaking during exam cause I was sooo hungry

This post has been edited by Syd G: Dec 17 2006, 01:36 PM

Guys, I have a question.

I was squatting for the first time @ the squat rack (before this I used to do it @ Smith) . Last time, with the Smith machine's help I could do full squat with 20kg + bar + 20kg.

But this time I did only 'half squat' (till thigh is parallel to floor). I didnt know where to position my legs, and I was afraid to do full squat cause with the Smith, I knew I could get up by my own however hard; with the squat rack, I was alone and I was afraid I might fall I know lah got guard at the side but the idea of falling is still scary u know

The real squat rack is pretty tricky.. so my question is : try to do full squat or stick to half squat?

Thanks

atg at lighter weights and slowly work ur way up

This post has been edited by nezzy: Dec 15 2006, 07:17 PM

Slowly? 2.5kg increment is fine?

yesh for squats 5 pound increments are great

Alright Time to steal 1.25kg plates from the studio

The Smith machine is a great piece of equipment...you can do many variations of exercises using it.

It was never intended to replace freeweights, just provide a different means...

Most guys dont like it for squats because they don't know how to use it correctly...you have to move your feet BACK so that your upper body is pitched forward...this will put you in the correct form.

Putting your feet directly underneath you will insure that you put more stress on your knee's (the Patella more specifically) as the movement is straight up and down on a track...

You can move your feet a foot or so out in front of you to make it into a front squat, but you do have to reduce the weight.

Depending on your build, the Smith can be a great alternative to place more emphasis on the quads and not on building your ass bigger.

I''m not quite sure why some guys "hate" using it, or just simply take a burn to it...it's a piece of equipment for Christssake...why would someone eliminate a option for building muscle, when there isn't one negative factor to it?

Use it all, boys...freeweights, smith machine, Hammer, Nautilus, DB's....

Variety will keep you fresh, and making progress...
__________________Bottom line is, no one should get married to any one exersise...

I can't tell you how many times over the years I've had conversations with Bbers, and them telling me how they've injured themselves NUMEROUS times doing the SAME exercises...

THEN WHY CONTINUE TO DO IT??

Some people just aren't built for specific movements...tall guys can't squat or bench that well...narrow shoulders=problems with wide movements, etc, etc...

There is a reason the pin comes in and out of the machines, and the plates come off and on....



about squating in the smith machine courtesy of ken86 who got it from a dude named bob

hi syd, mind telling us ur current weight now? anyway, great to see u moving nearer to your dream! gambatte!

Nowhere near my goal!!

But I promise to post pictures & stats on the 27th December. I'll renew my goals too

iS BOB CHICHERRILO (SP?) the bb.com bodybuilder u always see !! not some ordinary guy

smith machine to squat? to bench? might as well shoot me..

Saturday, 16th December 2006

Workouts
-----------
Rest day.

Meals
-------
10:30am (movie - watched Eragon)
- New York Chicken hotdog (white bread + saussage + teeny tiny lettuce + onion + dressings)
- Coke Light

5:30am
- Kenny Rodgers quarter meal + 2 crisp garden salad (lettuce + carrot + green pepper) + mac n cheese
- Vanilla muffin
- Coke Light

8:30pm
- 1 pc sardine
- small portion of telur bungkus (omelette + mixed vege + sweet sauce)
- sauteed anchovies (anchovies + red onion + cili padi)


Note to self
-------------
1) Dieting sucks when I'm far away from my fridge
2) I left my water bottle. Ended up dehydrated + feeling uneasy the whole day.
3) I miss my whey
4) I didnt eat enough portion of vege today. No fruit(s). Major foul

This post has been edited by Syd G: Dec 17 2006, 01:35 PM

Sunday, 17th December 2006 - Carb Loding day

Workouts
-----------
30mins cardio (jog 3.49km)

Dumbbell Triceps Extension
3 x 10 15lbs
3 x 5 20lbs (this time my face was like I wanted to give birth or something )

Standing Cable Shoulder Press
3 x 10 20lbs
3 x 10 25lbs
3 x 10 30lbs

Bench Dip
3 x 15 body weight

Lat Pulldown
3 x 10 25kg
3 x 5 30kg

Push Ups on knees
3 x 15 body weight

~10mins cardio (jog 1km)

stretch

Meals
-------
9:00am
- half pack of Nasi Lemak (white rice cooked in coconut milk + quarter half-boiled eggs, sambal, teeny tiny cucumber & almost-invisible anchovies)

12:30am (post-workout)
- a tub of Dutch Lady's low-fat yogurt (no flavour)

3:15pm
- beriyani rice + 2 pcs of sweet chilli gravy chicken + beef rendang + 2 spoons of 'dalca' (someone got married)

5:30pm
- one Granny Smith apple

6:30pm
- Spaghetti Bolognese (less spaghetti, more sauce & Parmesan cheese)
- one tiny piece of apam


9:00am
- Seafood Tomyam (prawns + sotong) - no rice
- Coffee less sugar

Man, I do eat a lot



This post has been edited by Syd G: Dec 17 2006, 09:21 PM

wow u can do 3 x 15 dips? lol

and your previous diet.. please dont take coke...... wat ever coke light or coke super duper light.. the sugar inside is more than my weekly sugar intake.....

zomg zomg ... u're a female ..i kenot do leh ... no more face d hahaha .. btw good job ! Very hard can see such determined chick in msia

This post has been edited by GymBoi: Dec 17 2006, 07:00 PM

hehe 3 x 15 body weight dips
tough
u go gurl!!!