---------------------------------------------------

26th December edit :

Stats Early December
-------------------------
Height : 155cm
Weight : 61.3kg
BFC : 39.1%
BMI : 25.6
Waist : 31.5"

Stats Now
-----------
Height : 155cm
Weight : 58.5kg
BFC : 38.3%
BMI : 24.3
Waist : 29.5"

Before pictures :










After pictures:







Commentaries
-The tshirt was fitted last time. Jeans was ngam ngam ho. Now both very loose dy
- Face is still round. But I know the double chin will be the last one to go so I'm fine with it
- Check out my arms

Arm before (last week) and after (today)



last week biceps barely visible hor. triceps still got lots of fat

today got teeny tiny biceps, triceps less fat


Personal Reflections

Things that are different now :

- my tummy has shrunk drastically
- my quads are getting uglier (more muscular) but I'm lovin it!
- i can squat, deadlift, bench (eventho not so heavy yet)
- i can run, i used to not be able to last time
- i can ALMOST do a full pushup. watch out boys
- bf% decreased by a teeny tiny amount. i dont think i care about it as long as i look better in the mirror
- oo biceps *poke* *poke*


Things I regretted :

- falling off the bandwagon early October - early December 2006 (hiatus from gym)
- not tackling the insulin resistance problem earlier
- didnt take any proper 'before' pics
- super proper diet only started barely 3 weeks ago
- I was fatter earlier this month compared to September when I first started the journal

Things I'm happy about :
- loose jeans (new clothes after this? aiyo no money dy. bought whey + supplements)
- fitness gadgets (scale, watch, ipod)
- girl muscles
- doing things that I thought I'd never be able to do in my whole lifetime - doing full bridge, run more than 10 minutes, pushups on knees, proper situps
- BETTER FOOD! and I get to eat 6x a day


Best thing that happened so far:

- BF looked at me and said, "dear, you almost look like the girl i fell in love with 8 years ago" . when I first knew him 8 years ago i was @ 50kg. Ballooned after couple for 2 years. He always call me 'tembam' but hv never intended/threatened to leave me because of it.

This post has been edited by Syd G: Dec 26 2006, 10:46 PM

good luck on your fat loss program.. post up everything that your PT tells u to do and post up your meals and how u feel every other day..

also take pics and measurement for your own monitoring so that u can compare later..

This post has been edited by carlsuen: Sep 11 2006, 08:10 PM

155 cm for a 24 yr old?

err.. she's a girl mate..

Oi

Ppl do not bother to look @ the gender tag ya?

Taken 1 1/2 years ago.. I dont take pictures much cause of low self esteem

-pic removed -

This post has been edited by Syd G: Dec 12 2006, 12:17 PM

first off u gotta feel good about yourself first.. no matter what condition u are in.. then start off from there.. it's not that becuz u aren't comfortable with your current situation so u feel you're not good enough.. but feel good now! tell yourself that u'll get yourself straight and fit!

and lol, i didn't ask u to post pics.. just take it to keep track of yourself.. u can take it down if u don't feel comfortable about it..

take pics at your ab area, butt, hips, and arms+armpit area.. normally there's where a girl store fats.. and pics taken from the same distance will be able to determine whether u have lost any weight or not..

which one is u?

the one in the center? the one on the right is a male and the one on the left doesnt look like someone who has 39% body fat.

Ya. The one in the centre

not really because a lot of guys like to put their gender as girls for um, unhealthy reasons.

Anyways, dont feel too bad about yourself. It's only going to get you more depressed and in the end, fatter. You should always think that you're healthy, but you need to exercise to make yourself feel good.

If you're using a PT, try not to cancel any appointments and put your workout days as priority. Consistency is the key here.

Lastly but not least, consider genetic factors. If you have fat parents, aunties and uncles, chances are you cant avoid being fat, but you can avoid having diseases related to it by exercising. Also take into consideration if you are big boned instead of fat, and your muscle mass etc. Muscle tends to weigh heavier than fat.

This post has been edited by Joey-kun: Sep 11 2006, 10:03 PM

Syd G. Good stuff. I saw your journal. You'll do fine. I'm rather dubious about PT's when they give advice in the dieting aspect.

Key to success :-

DON''T and I repeat, DON'T make things too complicated when modifying your diet to suit your weight loss goals. I know it sounds weird coming from a 97kg bodybuilder. Whatever goals, gaining muscle, losing fat, etc, diet is the key factor in everything.
DON'T do things which are too radical like staying completely away from oily foods, or completely cutting rice from your diet, etc. The more radical the change to the diet, the higher chance you'll FAIL. I've seen this countless number of times.
A few examples, if you're normally eating a full bowl of rice, reduce it to 3/4th of a bowl (take a few tablespoons of rice out). You're used to eating fried stuff, either:-
Reduce the frequency of eating fried foods or reduce the amount of friend foods you eat gradually.

Everything comes slow and steady, don't expect miracles like losing 10kg in a month, sorry, not gonna happen. You lose weight too fast, there's a higher chance of you gaining it back again. Good luck.

Damn... you guys/girls are tempting me to create one journal for myself now.

Anyway, you go, girl!! You can do it

Heh, i might start a journal again once i finish my exams. I've gotta stop working out for a week. I hate missing my gym sessions.

dark light, may i know how old u r?

No.

ehhehehe

Hello guys

Today has been a shameful shameful day. I woke up early (7am) but had my breakfast late (11am) due to bad time management. And since I was having it in the campus cafe, the choice of food was badddd . It was either fried hotdog / nasi goreng / nasi lemak / mee goreng or tuna sandwich. I took the sandwich of course, but it was filled with a little tuna and cabbage + carrot but lots of mayo . And since I was shivering (low on blood sugar?), I asked for 'teh suam' (like teh tarik but low on condensed milk) instead of my usual teh-o kosong (no sugar). Took meds.

Drank lots of water in class. Had to 'go' many times also

Had my lunch at 3pm after class. Nasi tomato (1/2 cup of rice and a piece of sambal&minyak-laden chicken breast (I usually go for thigh ) and acar (timun, pineapple & carrot soaked in vinegar). Had cincau (canned - 115Kcal ) and regretting it .

That' my half day report. Will post more soon.

This post has been edited by Syd G: Sep 12 2006, 03:44 PM

If your campus has sucky food, go for the fruits instead. They help.

try to eat as clean as possible.. if u're having sandwich, make sure it is adequate.. if the serving is too small get 2.. whoever said dieting was cheap? good luck girl..

Hey guys

I weighed myself yesterday and here's my current stats after a month and a half of gym:

Weight : 58.8kg (-1.5kg)
BFC : 36.9% (-2.5%)
Waist : 31.5"
TBW = 27.3 (~46%)

At least there's a progress eventho quite slow

Had dinner yesterday at 10.00pm (slept at 2am) - some yong tau foo with very little brown+sambal sauce to make it palatable. Took meds before I sleep.

Breakfast today @ 10.am - 2xNesvita Multigrain Cereal Drink. Usually I take my Low GI multigrain cereal + berries on Wednesdays but I'm out of HL banana milk today. Heh.

Here's a question to you guys. Maxtrition will restock their ON stocks anytime soon and I'm thinking of getting two tubs that can last till the end of this year. But they have flavours? Even HL milk is pretty darn sweet for me. HL banana even sweeter. I have no problem with flavourless milk or lactose so what flavour is the best? Choc n cream, rocky road n double choc sounds interesting but have u tried them?

Thanks again for reading

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

I think I should lessen the usage of '+' sign.

12th December 2006

Workouts
-----------
Went to gym!!

5 mins cardio (wave)

Pump irons - 1hr 30mins (rests included)
- chest
- biceps
- upper back
- lower back

30 mins cardio (stepper)
stretch


Meals
-------

8:15am
- 2 whole eggs & low fat Cheddar cheese omelette
- Sauteed chopped green pepper + tomato + fresh shitake mushroom & a teaspoon of EVO
- Multivitamin

11:00am
- one Granny Smith apple

11:30am
- whey + diluted milk (it took so long for me to finish the apple )

1:50pm
- (spicy BBQ grilled chicken fillet + a dallop of cottage cheese + sliced yellow pepper wrapped in Romaine lettuce) x 2

3:00pm -
- (spicy BBQ grilled chicken fillet + a dallop of cottage cheese + sliced yellow pepper wrapped in Romaine lettuce) x 1

4:00pm (pre-workout) -
- (spicy BBQ grilled chicken fillet + a dallop of cottage cheese + sliced yellow pepper wrapped in Romaine lettuce) x 1

7:00pm (post-workout)
- whey + diluted milk

11:30pm (my replacement class ended very late )
- small serving of grilled salmon
- Sauteed chopped green & yellow pepper + fresh shitake mushroom & a teaspoon of EVO (I'm out of broccoli...... )
- 250ml unsweetened soy milk


This post has been edited by Syd G: Dec 13 2006, 12:15 AM

so......whats ur progress?
starting to feel and look more good?
trying to get my female's fren to gym but they insist

Chow

bata,

Really good!

I started with 32" after raya .. pfft .. practically the fasting and glorious raya food has spoiled my waistline (it was 30" pre-Ramadhan).

The new diet (pre-Dec diet was full of processed carbs eventho lots of protein) melted the fats around my waist so easily, am @ 29.5" now. Yaaaaaaaaaaaaaaaaaaaaaaaaaay!

I dont depend on the weighing scale now cause I'm building muscle too. But the next time I'm going to check my bodyfat content is next Sunday (it was 39.1% last 2 weeks), so watch this space

Edited : Updated food journal for afternoon update

This post has been edited by Syd G: Dec 12 2006, 11:37 AM

hey your birthday is coming. whats your weight now?

1st time i see a girl in malaysia not afraid of getting mascular body

............. u think by just working out can get muscular body easily?

wont get muscluar so easy ler....
ever seen fitness model??
they r quite sexy


chow.

Girls dont build up muscles easily lah. Lack of testosterone. Furthermore I'm not taking any muscle-building supplements (unless u consider ON whey as one). *crap I only hv around 15+ scoops left*.

Maxtrition better stock their shop fast . Updated today's post

Wednesday, 13th December 2006

Workouts
-----------
5 mins warmup on wave
1 hr BodyPump class . Almost died halfway due to crappy pre-workout meal

3 x 5 50kg leg press
Supposed to do legs today but @ this time no energy already so decided to go home. Will do legs on Friday.


Meals
-------

8:30am
- plain 2 whole eggs omelette

11:00am
- whey + diluted milk

1:40pm
- Chicken salad (spicy BBQ grilled chicken cutlets + Romaine lettuce + US lettuce + low fat cheddar cheese + tomato)
- Multivitamin

4:00pm
- one Granny Smith apple
- whey + diluted milk

7:00pm
- Tuna salad (black pepper + half can tuna + Weight Watchers mayonnaise + Romaine lettuce + US lettuce + cottage cheese + sliced yellow pepper)

10:00pm (post-workout)
- whey + unsweeted soy milk

This post has been edited by Syd G: Dec 17 2006, 01:38 PM

Just wan to said, good luck in your weight losing programme.

Thanks, Irresistable . I need that

Thursday, 14th December 2006 - Carb loading day

Workouts
-----------
Rest day. Cant wait to do legs tomorrow


Meals
-------
9:00am
- plain 2 whole eggs omelette (I'm out of tomatooooo!!! )
- Multivitamin

11:00am
- one Granny Smith apple
- whey + diluted milk

2:30pm
- Chicken salad (spicy BBQ chicken fillet x4 + Romaine lettuce + low-fat Cheddar cheese)
- 1 cup of brown rice + sauteed anchovies (anchovies + 2teaspoon EVO + red onion + cili api)

Something happened here. I've accidently fallen asleep @ 5.30pm and woke up @ 7.30pm just in time for my midterm test.
8pm - 10pm - Midterm test

10:30pm
- Grilled salmon steak
- Sauteed fresh shitake mushroom + green pepper + yellow pepper

11:00pm
- 250ml unsweeted soy milk


Note to my future self
-------------------------
Today ...
1) I MISSED 2 MEALSS
2) I fell asleep after my Carb cycle
3) I'm still out of tomato & broccoli - going to be out of Romaine lettuce + cheddar cheese soon too.
4) I didnt do the morning cardio as planned cause I slept late yesterday - bz studying (bad time management)

This post has been edited by Syd G: Dec 17 2006, 01:37 PM

Hmm..what oil are u using to fry ur omelette?

wah... syd hebat

never seen a girl so motivated

Tefal non-stick pan. look ma, no oil

if i need oil for other dishes i use EVO (xtra virgin olive) oil

oic...dam rich ooo....

which gym u going?

Well I havent been buying new clothes/makeup/shoes/DVDs and shopping for computer stuff or gadgets for 3 months . My current priority -> good food & superb kitchen utensils & Love love to cook n only eat outside once a week

Gym-wise, 3x/week @ FF IOI. Used to be based in Leisure Mall

Updated today's entry

omg.. i really have to respect u girl

u r even more disciplined than me

how old r u ??

23. Old 'dy

I cant slack. Been on yoyo weight (ala Oprah) for sometime now eventho I'm eating low carbs, low fat, high protein

I'm sick of being overweight + weak + no stamina. Last time I run, I'd get headaches, ankle pain, chest pain and pain @ kidney area. My heart rate would shoot up to 'HIGH HEART RATE' warning level within seconds. So after 2 minutes running at slow speed on the treadmill, I usually give up . I couldnt even do push-ups on knees.

I still cant do many things now (unassisted pull-ups / chin-ups / dips, full pushups etc) but at least better lah then when I first started

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!!!

i'm starting to think her body figure is better than mine

(despite the hormone based grown things la. dont think dirty. **** )

This post has been edited by jones007: Dec 17 2006, 07:01 PM

yeayea really appriciuate a pic of her .. if shy maybe juz take a pic of ur arm flexed ler

she insist on posting a picture of hers

Oi oi oi BENCH dip la

still looking good

btw u kno maxtrition has stocked up on whey rite?

This post has been edited by nezzy: Dec 17 2006, 09:26 PM

yess

u bought some? Am thinking of trying rocky road n vanilla but dont wanna buy the whole tub just to 'try'

Am going to stick with chocolate for now.. but it gets bleh sometimes

i'm getting some ( choc mint of course)
i dont get bored of chocolate

i heard rocky road is too sweet

U mix with HL? Even chocolate + HL is too sweet for my liking.

If rocky road is even sweeter then I think I'll stick to chocolate