Wednesday, 3rd Jan 2007

Meals
10.30am
- 2 slices of wholemeal bread (with thin layer of wildberry jam) + 1 Chesdale High Calcium Cheese [64 cal 5.2 fat] (will go for low fat cheese next time. still have 3 slices left in da fridge)

1.20pm
- 1 egg white
- 2 veggies (Bean Sprouts + [?] no idea what vege is tat.. <--ta pau 1)

3.45pm
- one small Fuji apple

8.05pm
- salad (tuna + 1 egg white + 1/3 egg yolk + lettuce)

crappy meal planning...

Workout@5.40pm
- warm up 10 mins
- interval training@treadmill ( average speed-5.6 & average incline-2.3%)
- chest press (10 - 1 set -18 reps & 12.5 kg - 1 set -16 reps <--struggling to complete the set)
- upper back (17.5 & 20 kg - 3 sets 15 reps)
- lat machine- low (5 kg - 2 sets - 18 & 16 reps)
- lat machine - high (6.25 kg - 2 sets - 18 & 16 reps)
- leg curl (17.5 kg - 1 set 18 reps & 20kg - 2 sets 15 reps)
[when i did the 3rd set..i re-adjusted the lower cushion...a PT approached me n corrected me with the correct technique....told me that the 1st 2 sets i did good and got it right..that's y he was looking at me... i din even notice that he was 'eye'ing on me playing with the machine...saw him chatting with his boss..can't believe tat i'm such a noob...from the correct to wrong posture... )
- leg extension (17.5 & 20kg - 2 sets - 15 reps)
- interval training@treadmill (speed - 5.2 & 9.0 )

felt energetic when i was doing the 2nd interval training@treadmill..tried@9.0 speed... i can do it with 70-80% effort......3 weeks back i did it@8.0 speed... ...

Q: i felt my body was lighter when i jog@9.0...izzit because i got the correct posture/technique of jogging?

Things
Mum bought an induction cooker for me... ....faster cooking time + save up electricity...previously using hot plate...
gonna get myself a non-stick pan next round...

This post has been edited by shadowjass: Jan 22 2007, 01:36 PM

4 meals? That's it? You're working out that much and you're eating like that. Your body's gonna go on rebound. This girl:-

http://bodyspace.bodybuilding.com/slyng/

eats at least 6 meals a day and lifts like this:-

http://www.youtube.com/profile?user=stiznel

And yes, she's a friend of mine. The thing is shadowjas, you're eating way too little. I'm not sure if you're going on a ketogenic diet or low carb or what. Your body needs fuel to burn fat, don't forget that. You can eat to lose weight.
Check out slyng's journal for some of her sample meals. It's in one of the threads she made in the bodyspace.

A sample of her diet when she first started at her journal :-

http://forum.bodybuilding.com/showpost.php...509&postcount=9

Breakfast:
100mL eggwhite omelette with diced tomatoes and chives (cooked in a 1TBS of olive oil)
1/3 cup of 1% cottage cheese
1/2 cup of non-fat yogurt

Pre-workout:
Shake (36g whey)

Post-workout:
Mocha (1/2 hot chocolate & 1/2 coffee)

1 hour post-workout:
1/3 cup dry oats in 1/2 cup yogurt
Shake

2 hours after that:
Whole wheat pasta with extra lean ground chicken, green beans, sugar snap peas and wax beans, in a tomato & basil olive oil sauce

I'll finish the day with cottage cheese and an apple.

There are also 3 homemade, low-carb, organic peanut butter cookies sprinkled in there throughout the day.

Or another sample:
Breakfast:
Omelette (eggwhites + 1 whole egg, dill, spinach, 2tbs cottage cheese + 1tbs olive oil) + 3/4 cup oatmeal

Preworkout: Whey in water

Postworkout: 1 banana

1 hr post workout: oatmeal + whey in water

2 hrs later: grilled salmon & spinach in a whole wheat pita

Cottage cheese + berries before bed

ya...lesser red the better...and it's easier to spot the 'sinful' food...
ya...'good food'...before this never ever cross my mind that i'll be 'so healthy'... .... but there are still many for me to learn...i m still a noob..

The thing is, with a proper planned diet, you'll be amazed at how much you can lift and how fast you'll progress. I knwo most of the foods there are pretty Western, but you can replace them with Malaysian alternatives.
One more example of her diet:-

Breakfast (830-10am ish - I took breakfast to work since I woke up late, and had patients immediately so the meal was a bit..extended).
Shake (30 g protein, 5 g carbs)
Apple (15 g carbs)
Salmon oil pills (8 g fat)
20 g carbs, 30 g protein, 8 g fat

Normally, breakfast would be eggs (with spinach) cooked in olive oil and oats and berries, or protein pancakes made up of the same thing

Lunch (1pm)
Tuna pita (whole wheat) (with mayo)
20, 30, 10

Pre-WO (4pm)
Yogurt
Pre/during WO shake (5-7pm)
Dex and protein powder
40, 40, 4

Immediately PWO shake (7pm)
5 g creatine, 20 g dextrose, 5 g protein powder
20, 5, 0

1 hr PWO meal (8pm)
Shake and oats with berries and salmon oil pills
40, 50, 8


2 hr PWO meal (10pm)
to be decided probably a veggie and chicken creation with brown rice pasta - same grams as previous meal.
Edit: ended up with 2 chicken burgers in whole wheat pitas with some cheese, which was
50/60/18.

That's it. Hope that helped. Best of luck.

This post has been edited by darklight79: Jan 3 2007, 09:39 PM

wow sexy .. she's really sexy !!

Haha yeah. Canadian Chinese. She was previously doing Madcow's 5x5, now she's into O-lifting.

i'm not eating enuff?? serious?? i thought it was ok coz i'm not feeling hungry...
no...i m not on keto diet...coz my aim is to lose weight and body fat now...tat's y i try to limit my carbo intake....
today's meal was a total crap...coz drove back from hometown...then lunch...after lunch rushing for class...in between class i try to have an apple...after class go for workout...basically not much time to eat...
i am aiming for 5-6 meals a day but sometimes i can't make it (5-6 meals) if i wake up late (ard 11am) ...coz normally i try not to eat after 8pm if possible....
should i consider taking whey protein to bulk up my meal??

This post has been edited by shadowjass: Jan 3 2007, 11:37 PM

whey protein is a convenient source of protein , u can use it to boost the protein content of your meal, but REAL food is always better, the body is made to digest REAL food.

HER snatch and back squats video makes me drool

This post has been edited by ken86: Jan 3 2007, 11:36 PM

she has got nice butt n legs..

Thursday, 4th Jan 2007

Meals
11.00am
- 6 spoons of Quaker oat + approx 30 ml of low fat milk + a little sugar

12.45pm
- 5 spoons of rice
- 1/2 steamed egg
- cabbage (boiled) + steamed chicken slices

2.45pm
- one small fuji apple

6.30pm (post workout)
- 2 pieces of Tiger Susu biscuit
- 150 ml low fat milk

7.50pm
- 4 spoons of rice
- lots of cabbage + brocolli (boiled)
- one small steamed chicken drumstick

*trying my best to eat as much as i could*


Workouts
wil be doing cardio today + housework...

cardio day...
- warm up 10 mins
- jog@7.0 10 mins (*happy* finally i can last for 10 mins)
- wave machine 15 mins (level:20 spm: varies btwn 80-130)
- cross trainer 15 mins (level:5-13 spm: varies btwn 70-130)
- interval training 15 mins (spm: 5.3 & 9.0)
- crunches (2 sets - 18 & 16 reps)
- reverse crunches (2 sets - 18 & 16 reps <-- 10 reps+ 6 reps cant get in done in 1 shot)
- bridging
- streching

This post has been edited by shadowjass: Jan 22 2007, 01:36 PM

You eat so little ><'''

har?? 'little' again?! next round i'll snap my meal and post it here...i'm getting a little headache on how much i shud eat...

^^^^^

You heard the mod. Bump it up with more protein shadowjas. Notice that everyone of slyng's meal has got protein in it, either in the form of tuna, whey, milk, chicken, beef, etc.

You need protein to burn fat but you also need to snack enough to provide fuel for your body to burn fat so that it does not utilize protein as a fuel instead.

That meal at 2.45pm.... one small Fuji apple? Add in a protein shake, some form of protein and one the meals you're having low carbs, add in some healthy fat like fish oil pills or something. That kind of fat won't make you gain weight at all, it helps in fat burning.

Seriously Shadowjass, you really undereat; my 2 year old niece eats more than you.

When my girlfriend was losing weight and working out she literally ate 3/4 of a roast chicken in protein a day. Or 1 salmon steak for dinner and reice+veg, 2 whole kembong for lunch with veg and rice. Good breakfest of oats and yogurts. Loads of fruits as snacks. She was 66 kilos at 5 feet 4 and lost about 8 kilo very fast, maybe 3 months. Weekend we go out for makan summore.

Dont have to "kim" until like that lor... but good job on the progress!

ROAST CHICKEN!! Gosh I could so eat Kenny Rogers chicken right now. Maybe not 3/4 lah (so expensive ) but

Darling yes you eat so little

...okie...tonite i'll re-plan my meal..tomorrow onwards will try my best to eat MORE....

the first time in my life i was told that i ate too little and is given the permission to EAT MORE....

I'm not a big eater since I small (as according to my frens, family & relatives ).

Parents complained that i gained weight bcoz of:-
1) genetic
2) sleep too much... (Is this anything to do with weight gain?)
3) supper

started to gain weight in Standard 2 till now...every CNY/gathering sure have to undergo some kind of "ear torturing" moments...

more doesn't translate to more food, u gotta be careful in selecting the PROPER FUEL your body .Fruits and especially vegetables are definitely the most neglected of all food groups. They are so much more than the overrated bowl of pasta or rice. In addition to containing carbohydrates,they also contain fiber, vitamins, minerals, water and phytochemicals. These powerful substances provide a number of benefits to our bodies such as maintaining a healthy immune system to
protect us from illness and disease. Aside from carbohydrates, some fiber and a few vitamins and minerals, the nutrient value of fruits and vegetables tower over pasta and rice. Because fruits and vegetables differ in their nutrient content it is important to eat a variety of them. For example, if
bananas are the only fruit and corn the only vegetable in your diet, you only benefit from their specific nutrients. However, if you eat bananas, peaches, pears, peas, squash, spinach, yams, etc., the spectrum of vitamins, minerals and phytochemicals in your diet is much greater. Also, the more colorful the type of fruit or vegetable, the more nutrient-rich it is.

Regardless if an athlete or a tiger is on a box of cereal, the products are essentially the same. Theyboth contain pulverized grain that has been formed into a flake or loop fortified with some vitaminsand minerals. One just may contain a little more sugar than the other. Save yourself some money and purchase a can of old-fashioned oatmeal (yes, the stuff with the Quaker guy on it). Although
most people cringe when I make this recommendation, I assure them that it does not take long to cook (only a couple of minutes in the microwave) or taste bland when you add fruit, nuts or honey. Plus it fills you up a long time due to its lower glycemic index

Olive oil, olives, dry roasted nuts, natural peanut and other nut butters, olive or canola oil-based salad dressings (Italian, Vinaigrette, etc.) and even butter should also be on your shopping list. These food items contain dietary fats essential for proper regulation of bodily functions. Just be sure to avoid products that contain partially hydrogenated oils.

(1) The rest of ur family are skinny
(2) YES YES YES It has everything to do with weight gain (being sedentary)
(3) What u eat n when u eat matters too

1. the rest of family are skinny bcoz they got my mum's genetic...my aunts & cousin sis (my dad's side) are all big....
2. LOVE to take nap in da afternoon...and can stay awake till wee hours... it's difficult to make myself sleep earlier..i.e..last night slept at 11+ and woke up at 6.15am automatically (luckily i did not wake up in the middle of the night which tends to happen if i sleep early)
3. *mouth shut*

This post has been edited by shadowjass: Jan 5 2007, 07:07 AM