20/12/2014
9am - roti canai telur
11am - an orange
1.30pm - nasi ambang (with ayam and long beans)
6.00pm - nasi ayam (with lots of bean sprouts)

8-11pm - joined 16km Xmast run. but my gps said 17km.

sleeps at 1am. ouch my legs.....really need speed training .

This post has been edited by leah235: Dec 21 2014, 01:09 PM


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Idk but ur that way of eating is really

I was craving for roti canai lol.

that's why I need ppl to check my meals... I also very....

I need to check ur weight first and what u plan to do lol. Not eating whatever u want or satisfying ur crave

dont want to reveal weight can onot
let's say I need to shed another 10kg?

Haha u are fat is it? My friend have been dieting for 3 months and she lose about 13kg.

lol. not as fat fatty bom bom. just want to get smaller thigh and run faster.

Lol then why are you not telling your weight? Probably you are fat anyway Oh and right now she's about 42-43kg. So u know how much she's fat. I know what she''s eating

I would like to emphasize on my mission :to run faster.
this WJ will tell how's my meal and speed training in future.

any kind advice on what I've mention early is appreciated.

fat or skinny, ppl is aiming for improvement. why not just share some tips?

try to implement squats , deadlifts and bench . These compounds are great for strengthening (or may destroy, if u dont use proper form) ur body (knee , core , joints, etc...)

will try squats. ermmmm I've been watching some ppl doing it. hope there will no injuries when I do it.

21/12/2014

9am - ommelette + an apple
12pm - rice + vege + fried egg
4pm -an apple + some bread
7pm - tauhu bakar
7.30pm - rice + ladies finger + sardine

mood: relax. I just discovered I got 3 days access to gym muahaha.

This post has been edited by leah235: Dec 21 2014, 11:03 PM

Coincidentally my left knee is also injured. But Dr said cannot cycle also. :S

wow. for this better consult your physiotherapist. normally physio for knee injury is cycle. not cycling on the road, but the machine. just to move the joints. using machine u can control the resistance

22/12/2014


23/12/2014


This post has been edited by leah235: Dec 23 2014, 11:03 PM

wah.. the way u eat, 100% cannot cut weigh.

1 ) cut off all roti canai, fried and snacks.

2 ) dont drink milk, go drink skim milk

3 ) no eat white rice, change to whole grain rice.

4 ) eat vegen with olive oil only

5 ) cut out all chicken meat, only eat fish food, like tuna and salmon, no don't eat sardine.

6 ) Eat 99% fat free yogurt if you got urge to eat something

7 ) do cardio for 15 mins for few weeks then raise the bar 45 mins cardio.

8 ) dont drink any sugary stuff, only drink WATER.

9 ) dont eat processed food, cook urself.

10 ) dont eat egg york, throw that away as it's contain FAT, you can eat the white york.

11 ) eat only whole grain cereal.

If you do this for 3 months straight, 100% u lose weight but how much, I dunno. lolz One thing challenge you is your mentality, cause i know u got urge to eat fried or break your diet, once u break it, u gonna start all over again.

I was 83 kg last couple of years ago, and it was a struggle, everyday thinking to eat KFC only.. hahaha.. i did manage to cut weigh for 13 kg. I felt amazing afterward. When I first started.. i felt dizzy, weak and emotional all the time, but after 3 months, i feel like i can take on the whole world.

This one i recommend is the healthy way to cut weight and it's 3-6 months to see the result, if you committed of course la.

I've lost 9kg due to running liao. For now, what I really want is.... to run faster. Havent start my speed training yet. If just looking at my meal, you can tell currently I'm not losing any weight. lol, now I'm training my mind and determination to eat less carb, not totally avoid carb.

I think, I need to read about about BB and training module thanks Plant, will bare your advise on my mind.

Honestly I don't really know what your real goal is, but here is what I can tell you.

If you want to train yourself to be a marathon runner, the answer is quite simple. Train hard and take more carbs, proteins.

If you goal is to cut weight and gain some curves. Then you diet is wrong, too much carbs intake.

For breakfast, try something like Oats + Mixed Fruit or you can go for eggs.
Brunch, try taking some nuts, fruits and milks, or even eggs (without yolks).
Lunch, you can go for your usual lunch but try to minimise the carbs intake if possible.
Tea, go for some light snacks such as salad, fruits, some nuts and eggs or. (more on protein)
Dinner, you can go abit heavy such as Salmons with greens and eggs, some rice, chicken etc, but still remember to minimise the carbs intake.
supper, some nuts, chocolate and milk.

if you are taking protein shake, try to have at least once a day pre-workout.

also, run faster and run further is different.

if you are trying to run faster, try focusing on more explosive workout such as sprints, squats (actual squats with weights).

Your training should be focusing on 5-10 x 100m sprints and hill sprints. Not, 10km runs.

also, remember to drink more water.

This post has been edited by AceKendy: Dec 24 2014, 01:48 PM

No love for OHP?


These doesn't tell much. Try posting in this format instead so people can advice better. If you don't have these values, you should start now.

For example: 150g carbs, 60g fat, 150 protein = total calories XXXX

BTW, if you wanna run faster, you should fix that knee problem. By the look of it, your goal is kinda mixed. You're trying to :-

*strengthen yourself
*build muscles
*lose fat
*run faster

A lot of these goals does not compliment each other.