Hello,

Age: 26
Height: 160cm
Weight: xx kg

Mission: To run faster, to be stronger


I need someone to take a look at my choice of food and meals. Which is good, which is better choice.
Normal workout: I normally run 3km-5km on every alternate days & swim on Sundays.
Current Condition: Currently hurt my left knee, so I can't really run without any support (compression pants).

Let's start with 18/12/2014

kind advice are welcomed.

XOXO.

Post ur photo progress

no progress yet lol. Will upload my transformation

Ur girl? First of all ur diet need to be check then ur workout. Anyone can workout in the gym but diet? It takes pure dedication

yup.

okei. Will update my meals here.

How long u've been working out? What's ur weight rn?

What u doing here? Want advised post at kopitiam la..

I chose to track my weight personally.
All this while I've been running. But recently my left knee not so good, injured.
So, gotta find alternative to workout. As long as I look good, it's fine with me. So, this is my 1st time commit to gym.

I just wanna know/ hope you guys can recommend some workout that doesn't really affect my leg.

Note: my left knee felt uncomfortable after 8 mins of walking on treadmill.

eeiii mangkuk. ini workout journal la. you want troll, I tell baronic

had same issue with u. left knee injured. activity advisable is cycling & swimming. less force on the knee

I no troll.. I only ask u what u doing here..

Bye.....

Use knee guards.. buy a really good one

I stroke faster when I was swimming last time. It gotten worst....... so, I stopped swimming.
I even everyday apply yoko-yoko so that I can run 16km tomorrow. Just last run for this year *pray hard*

yoko2 just temporary relief. injury remains. if keep forcing will get worse. just don't run too hard and stop when start to feel pain. apply ice to relief muscle

it doesn't support well. However, I use compression pants to survive my >10km run.
But, I guess it actually making it worse. My left knee is suppose to heal first, before start working out again.

haih, I just couldn't sit down and wait......... that's why I want to commit to gym. As long as I do something, whatever workout, I'd be happy.

I do ice pack in the morning and yoko yoko at night.


This post has been edited by leah235: Dec 19 2014, 02:39 PM

You know my personal opinion is that you better tell your weight so that i can know whether you're looking to get fit or fat lol. It's just my opinion anyway

And every girls know their purpose of workout to get fit and have that slim body and toned legs. Every workout for girls really affect legs so yeah.

Or you need to use light weight because you've injured your knee

I need to minimize my leg workout. I feel kesian to myself.

Any specific upper body workout? need to learn more.
If kaki ok a bit, baru boleh squat, other wise.....~~~

Google is ur best friend

Bought a Xbox one for my wife.. she lost 2 kg already playing Dance Central and fitness xbox with kinnect.. together with proper dieting

19/12/2014

9am: Breakfast = An apple

11am: Brunch = Nasi Lemak (I ate half at 11am & another half at 1pm) - too busy with work.

2pm: Snacks = Warm milk + cereal from Fitness brand.

6pm: Diinner = Daging paprik +rice

8pm: Snacks = steamed sweet corn.


mood: normal. surprisingly my leg isn't that hurt because I did the waist exercise?

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


Attached thumbnail(s)

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.

Get ur knee problem solved 1st. It's gonna be troublesome for u if u dun get it fixed soon.

how progress ??

becoming slim ??

Yup. Shed some weight edy.
But this evening tried to speed run 2km.. cannot la. My thigh feeling tight.
Need to go yoga for some serious streching.

wah becoming pretty woh lolz

man looks like im gonna start training next week

gonna try my best again .. seriousmode on

I will be on beast mode starting 2015 a muscular cat :3 strong!!

wah later become thundercat wooh

man cannot run this days cause always raining

Skipping la. Or do the larian setempat.

man skipping i cannot wooh . so short me

Haha, dammit i keep forgetting that ! Add that as well, good stuff .

05/01/2015 Monday.

8.00am - 2 banana
9.00am - biscuit
1.00pm - fried rice with mushroom
6.00 pm - 1 banana
10.00pm - burger chicken from side road.

Attended class Bokwa from 8.45pm - 9.45pm. A looot of jumping. I've never had jumped that much in my life.
My kaki feel like jelly.

Eating after 10.00pm is bad idea, especially burgers

no broscience bro.

leah235

Fat gains

try to reduce carbs intake. more protein. avoid rice unless brown rice.

hi leah

i just wanna my journal as well, asyik ke laut jer diet program i neh btw #kipidap #dongibab