Hi guys,

Diet Info, Goals & Stats

Current Diet
- Macro of 40/40/20

Edited: 1st May 2007
- Cycling calories
--> 2-3 days Caloric deficit - 1600-1800 kcal (40/40/20)
--> 1 day Caloric Maintenance/Surplus - 2000-2300 kcal (40/30/30 or 40/35/25)


Supplement(s)
1. Lipo 6

Current Goal
Date : 31st October 2007
Goal : 15.1 kg or 24% Body Fat
Fat To Lose : 3.7 kg

Ultimate 2007 Goal
Date : 31st December 2007
Goal : 12.7 kg or 21% Body Fat
Fat To Lose : 6.1 kg

Predicted weight: 60.4kg
Predicted Fat Mass: 12.7kg
Fat To Lose: 6.1kg Edit: Updated 28th June 2007.




Current Wishlist
1. Sony Sports S203F Mp3
2. Tanita Body Fat Scale
3. SE Z610i - DONE!
4. Nike Sports Bra & Pant

This post has been edited by shadowjass: Jul 5 2007, 03:23 PM

FF? Which one?

lets clear up some confusion here 1st. r u a she or a he?

buaya alert

FF menara summit

lol...forgot to put my gender...
SHE......a gurl...

Good, do update here more often so you we can keep up on you and so you don't give up easily.

u should also set ur weekly goal- "lose 1kg per week". it is more trackable.

btw, at the end, what matters most is ur body fat %, so don't be too concerned about how many kg u've lost.

Couldnt agree more!!! Cause you may be losing water & muscles and not fat. And if you're lucky you may be building muscles too - you'll fit in your pants better but the scale wont budge

mirror is your best measurement. dont give a shit about your weight.

yay...totally agree...from the very beginning, i've made this clear...
I dont really care whether I lose weight or not (as in kg) as long as i lose body fat and those inches then I am satisfied...

did ur 2 powerpacks dy?

hey guys,
izzit ok if i update my daily journal on my blog? or u guys prefer me to update it here??

I hv RSSed to ur blog. Either way also can. But I'll comment here cause it's easier hor.

Someone told me that in order to get physical strength (discipline & determination), you need to build ur mental strength first. I failed in my diet before, it took me a lot of emotional strength and a huge mental slap to the head to realign back with my goals.

Maybe you need some time to find strength. Losing weight without direction is VERY HARD. There are so many questions to be answered (what to eat? when to eat? what should i do at the gym today? what to order when i go out?, should i go for fat-free food all the way? my muscles hvnt recover from yesterday's workout - should i be 'determined' and go again today or not?). Worst case, you may lose a lil weight and regained even more fat (this happened to me 2 months ago) & feel really really depressed. Most ppl stop working out at this phase. Be prepared for that.

It's ok to indulge once a while (once every two days is fine - it depends on what you're indulging on).

Diet is not about torturing yourself, just eat better things. I proved that healthy food doesnt have to be boring and taste like shit.

Learn to read food label

Updates here, otherwise it would look like you're advertising your blog.

I rather read updates from here.

This post has been edited by iv'N: Dec 26 2006, 12:50 PM

u mean the 2 Free PT sessions?? yah..did dy...in fact i signed up for another 10 more sessions...hope i wont regret!!

ok then...i'll update everything here then...

So here are my body compositions as at 9th December 2006:

Current
Height: 163 cm
Weight: 76.0 kg (huh?!)
Body Fat: 38.1% (my GOD!! --> OBESE)
BMI: 28.6 (overweight)
Fat Mass: 29.0 kg
Fat Free Mass: 47.0 kg

Ideal (as according to FF)
Predicted Weight: 59.5kg (I am hoping for 55 or less)
Predicted Fat Mass: 12.5 kg
Fat to Lose: 16.5kg

Target
Date: 17th Feb 2007 (before Chinese New Year)
Weight: 66kg (is this realistic?? Or a bit too much?)

before this i was with a slimming centre...guess what...they said my ideal body weight is 49kg..huh?!
my fat free mass is alr 47 kg....meaning i only have 2kg body fats...


This post has been edited by shadowjass: Dec 27 2006, 06:29 PM

25th of December 2006 (Monday)-X'Mas

Today's Meals
11.00am - drink approx 1 litre of water (woke up@10.50am)
11.15am - one orange
12.30 pm - bee hoon soup (1/4 bee hoon + 1 piece of yong tau foo + a little bit minced meat)
2.50pm - I binged and purged (I regretted...feel like beating myself now!)
3.20pm - have half of my leftover been hoon soup
7.00pm - Dinner - 5 spoons of rice + Grilled chicken (whole leg) + gravy + 4 slices of cucumber
10.00pm - One glass of home-made yoghurt drink (250ml)

Drank lots of water today. Keep my bottle by my side at all time!

Today's workout at 9pm

Since I am back in my hometown, I have to workout at home - can't do much weight training. Basically, this is what I did today:

Warm up (walk at fast pace around my living room like a mad girl. Maybe next time I should consider playing "chasing game" with my doggie)
Crunches
Reverse crunches
Butt-Ups
Stretching

All 2 set with 18 & 16 reps each. I must work hard for reverse crunches and butt-ups exercises. (I could not complete the sets) . For the butt-ups, PT wants me to stay 20 seconds or longer but I can only stay for 10 secs, max 15 secs. Arghh....

I'll be going for Body Jam class tomorrow with Sab. Usually if I am alone, I'll just do cardio. I think I should start planning ahead (in case Sab FFK me AGAIN tomorrow!)
- Warm up 10 mins (speeds:.5.5-6.0)
- Fitball
- Biceps
- Triceps
- Lat machine - low and high pullover
- Shoulder press
- Leg Curl machine
- Crunches
- Reverse crunches
- Butt-Ups
- Cardio 15 mins - Treadmill interval training (speeds:4.8 & 8.5)

That's my report today. =) Merry X'mas and a blessed new year ahead. Enjoy~!

Shadowjass
"I should not give up. Focus"

Self-note:
Central to the success: Changes must be made for a lifetime

Today's Update - 26th of December 2006

Today's Meals

11.00am - 1 slice Gardenia wholemeal bread with kaya & margarine (lil bit)
12.30am - few spoons of rice + taugeh + sweet n sour chicken + beancurd (ta pau one)
5.15pm - 3 pieces of Tiger Susu biscuit
8.30pm - one small Fuji apple
9.00pm - Pasta (3 hot dogs + lettuce + spaghetti (ard 10 sticks) + Dolmio pasta sauce)

Today's workout at 5.30

- Warm up 10 mins (speeds:.5.5-5.8)
- Cardio 20mins - Wave Machine (effort level-5-25 power:80-100)
- Cardio 1 hour - Wave Machine (was talking to a PT...didnt really concentrate)
- Chest Press (10 & 12.5 kg)
- Triceps (5.0 & 7.5kg)
- Lat machine - low (3.75 & 5 kg) and high pullover (5 & 6.25kg)
- Leg Curl machine (15 & 17.5 kg)

For Weight training - All 2 set with 18 & 16 reps each.
Wave machine alone i've burned 950 cals today (huh?? i doubt)

Tomorrow morning going for cardio again...

This post has been edited by shadowjass: Dec 27 2006, 06:33 PM