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

err.. she's a girl mate..

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..

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..

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??

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

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..

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..

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..

yeah.. milk will ddo..

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!!

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

nice job.. u sure eat alot.. more then me presently.. haha!! but y do u only take an apple for lunch?

man.. ur meals are making me hungry la.. maybe next time u could open a restaurant for aspiring weight losers(not in the loser kind of way)!! i think u'd make a small fortune selling healthy food.. especially to body builders and to diet enthusiasts!!

grrrrr............

yeah man.. i'd like to order from u too.. haha!!

if u have to, wait for the squat rack.. or ask if u can work in with the should-be-goon-head there... u could prolly show him a thing or two with great form..

wow!! what car?!?!?!

and congrats on the progress so far.. don't expect too much with the mirror.. give it at least another 1-2 months.. but like u said, u gained some mean stamina right/???

keep it up!

that's nice to know..

it'd be great to have a car to use.. really convenient.. but gotta be more resposible bout it tho..