no...it's Body Attack....Body Jam is Jeremy...I'll check out the timetable again tonite..

This post has been edited by shadowjass: Jan 22 2007, 08:44 AM

Monday, 22nd Jan 2007

Goal: Lose 1.5-2.0 kg
Reward: A meal
Date: 28th Jan 2007
Countdown: 7 days to go....

Meals
8.30am
- oats (5 spoons Quaker Oat + 50ml Low Fat Milk + honey)

10.45am
- one Fuji apple

1.15pm
- 5 spoons of rice (brown + white rice)
- stir-fry vege + long bean + chicken (ta pau one)

4.15pm
- some spinach

5.00pm
- boiled cabbage + brocolli + carrots
- steamed chicken cuts
- 4 spoons of rice (brown + white rice)

10.00pm
- boiled cabbage + brocolli
- steamed chicken cuts
- one slice of honey dew

Workout
going for Body Pump (1st attempt) and Body Step today...

- warm up 10 mins - walk 5 mins jog 5 mins@7.5
- stepper 7 mins (while waiting for Body Step class)
- Body Step@7.40pm
- RPM@8.45pm

*was late for Body Pump class...so went for RPM instead..

This post has been edited by shadowjass: Jan 24 2007, 12:50 PM

Tuesday, 23rd Jan 2007

Goal: Lose 1.5-2.0 kg
Reward: A meal
Date: 28th Jan 2007
Countdown: 6 days to go....

Meals
8.30am
- oats (5 spoons Quaker Oat + 50ml Low Fat Milk + honey)
- one slice honey dew

11.45pm
- one apple
- onion bread with hot dog and mayo

2.00pm
- cheese sandwich (2 wholemeal bread + Low Fat Cheese + lettuce)

4.10pm
- one orange
- 6 spoons of rice
- boiled cabbage + brocolli + carrots
- steamed chicken cuts

8.10pm
- one small Fuji apple
- braised brocolli + cauliflower + cabbage + carrots
- steamed chicken cuts

Workout
PT session@9.30am
- warm up 10 mins - cross trainer
- Interval trainig - stepper 15 mins (effort: 3 & 6)
- Bodyweight Squat (2 sets - 20 reps)
- Superman pose (2 sets - 18 reps)
- Dumbbells - 3lbs - Side, Front, Back (All 2 sets - 18 reps)
- Lat machine - Low pulley - 5 & 6.25kg - 2 sets - 14(half)+7 reps(full) & 10(half)+5 reps(full)
- Lat machine - High pulley - 6.25 & 7.5 kg - 2 sets - 18 & 16 reps
- Chess Press - 10 & 12.5 kg (2 sets - 18 & 16 reps)
- Crunches with the leg hanging - 20 reps
- Crunches - (2 sets-20 reps)

- brisk walk 30 mins@5.5

going for Body Jam and Body Attack later...

- 45 mins Body Jam@5.45pm
- 1 hour Body Attack@6.35pm (1st attempt)

This post has been edited by shadowjass: Jan 24 2007, 12:49 PM

sweat like mad...my heart really pumping...it's all about intensity...something similar to Body Step just that without the stepper.

Body Step, Body Attack would be my no.1 choice...
Body Jam, Combat, n RPM also not bad...
Body Jam - I am kinda OUT. I can't shake n twist my butt..stiff n was too shy...
Body Combat - a good class for u to release ur anger
I havent try Body Pump yet...will try it out tomorrow...

whichever class that make me sweat A LOT then I would consider it as ..

Wednesday, 24th Jan 2007

Goal: Lose 1.5-2.0 kg
Reward: A meal
Date: 28th Jan 2007
Countdown: 5 days to go....

Meals
10.00am
- oats (5 spoons Quaker Oat + 50ml Low Fat Milk + honey)
- one orange

12.30pm *blurppp*
- Pasta (spaghetti (35 sticks) + lettuce + brocolli + cauliflower + carrots + button mushroom + 2 hot dogs + tuna + 3 spoons of Dolmio's Pasta Sauce)

1.35pm
- one pear

3.50pm
- cheese & tuna sandwich (2 wholemeal bread + low fat cheese + tuna)

5.00pm
- one Fuji apple

9.00pm
- 2 oranges
- boiled vege with leftover pasta sauce (brocolli + carrots + cauliflower + button mushroom + tuna)

Workout
- going for Body Pump and Body Step today...

- Body Pump 45 mins@5.45pm
- Body Step 1 Hour@6.35pm <--didnt really follow towards the last few track..my calves were killing me!
- Upper back (2 sets - 15kg - 15 reps)
- Leg Curl (2 sets - 17.5 & 20 kg - 15 reps)

* planned to do 30 mins cardio (stepper & treadmill) after Body Step class but can't go on..*pain* ...and the strength training i did it out of fun...see how far i can push myself..

I have very weak arms! I can't even do push up.


This post has been edited by shadowjass: Jan 24 2007, 09:32 PM

it's nice...i try to add as many veggies as i can..this time i added carrots n cauliflower too.. .. the veggies is like mountain tall and u barely see the spaghetti...

This post has been edited by shadowjass: Jan 24 2007, 09:22 PM

i count it before i boil it...just to keep track of my portion...before that i didnt even realise that 35 sticks of spaghetti is so tenny tiny...

the suggested serving per pack is 4...125g per serving = 452 cals

i wish i am not and can eat what i want but then i have got no choice...am wayyy too fat...

hey guys...
I realised that nowadays I get hungry fast and I can eat A LOT...but when i weighed myself my BMR declined! Anything wrong with me? Duh...

but then only few kgs wert...less than 5 kg... work harder?! life is getting tougher man...gosh...*stay focus*

Thursday, 25th Jan 2007

Goal: Lose 1.5-2.0 kg
Reward: A meal
Date: 28th Jan 2007
Countdown: 4 days to go....

Meals
7.30am
- oats (3 spoons Quaker Oat + 50ml Low Fat Milk + honey)
- one slice wholemeal bread + egg white
- one orange

11.00pm
- few spoons fried bee hoon + lil vege (so salty!) + 1 hot dog + 1 small piece of fried chicken (not much choices...this was the "healtiest" food selection...had early lunch with PT...he insisted me to eat more...was forced to take protein (hot dog & chicken) )
- half cup of Hot Milo kosong

1.45pm
- 2 oranges

4.00pm
- half pear

7.45pm
- boiled vege with pasta sauce (brocolli + lettuce + carrots + cauliflower + green onion + lil pork & tuna + 3 spoons of Dolmio's Pasta Sauce)
- one small Fuji apple

Workout
PT session...
- warm up 10 mins - Treadmill
- Bodyweight Squat (2 sets - 20 reps)
- Superman pose (2 sets - 20 reps)
- Rowing 5 mins
- Dumbbells - 3lbs - Side, Front, Back (All 2 sets - 18 reps)
- Chess Press (2 sets - 20 & 18 reps - 10 & 12.5 kg )
- Lat machine - Low pulley (2 sets - 18 & 16 reps - 5 & 6.25kg )
- Lat machine - High pulley (2 sets - 18 & 16 reps - 6.25 & 7.5 kg)
- Wave Machine 6 mins
- Crunches with the leg hanging (2 sets - 20 reps)
- Bridging (hold for 1 min)

A bit laid off today... Guess I need some rest and time to think what I am going to do next. Hopefully tomorrow morning I'll be doing good for my workout.

Things
I'm out of cabbage & chicken. going to be out of lettuce, cheddar cheese, brocolli, carrot & cauliflower soon too. Have to shop on groceries.
Final exam is just around the corner and yet I haven't started doing any revision (my usual bad habit of doing last minute revision). Gosh.

This post has been edited by shadowjass: Jan 28 2007, 12:00 AM

Friday, 26th Jan 2007

Goal: Lose 1.5-2.0 kg
Reward: A meal
Date: 28th Jan 2007
Countdown: 3 days to go....

Meals
8.15am
- oats (5 spoons Quaker Oat + 50ml Low Fat Milk + honey)
- one slice wholemeal bread + egg white
- one orange

11.45am
- cheese sandwich (2 wholemeal bread + Low Fat Cheese + lettuce)
- one Fuji apple

12.45pm
- half egg

5.00pm
- one pear
- tuna sandwich (1 wholemeal bread + tuna + lettuce)

9.30pm
- one small Fuji apple

12.30am
- 2 glasses Absolut Kurant@Colonial Times, The curve <-- & I knew I'm going to suffer tonite - rashes!

* some eggs spread throughout the day.

Workout

- Body Attack@9.30am <-- didnt really workout. lousy instructor.

- Chess Press (2 sets - 15 reps - 10 & 12.5 kg )
- Upper Back (2 sets - 15 reps - 15 & 17.5 kg )
- Pull Down (2 sets - 15 reps - 17.5 & 20 kg )
- Easy Power Station (2 sets - 15 & 10 reps - 40 & 45 kg )
- Leg Extension (2 sets - 15 reps - 17.5 & 20 kg )
- Leg Curl (2 sets - 15 reps - 17.5 & 20 kg )
- Dumbbells - 3lbs - Side, Front, Back (All 2 sets - 18 reps)
- Interval Training - Stepper 15 mins (effort level: 3 & 6)

- Work 11am to 8pm - Stand for 8 hours

Things
- A hectic day. slept at 4.30am.

---

Added on January 28, 2007, 12:31 amSaturday, 27th Jan 2007

Goal: Lose 1.5-2.0 kg
Reward: A meal
Date: 28th Jan 2007
Countdown: 2 days to go....

Meals
11.50am
- one Fuji apple
- half egg white

12.40pm
- Tuna sandwich (2 wholemeal bread + Tuna + lettuce)
- half mini-sized cup San Remo Pasta - Mushroom & Herbs

1.00 - 2.30pm
- one egg

3.30pm
- half mini-sized cup San Remo Pasta - Macaroni Cheese
- half egg white
- half mini-sized cup Seri Aji chicken rice

5.30pm
- Mushroom & Chicken rice with fried egg (few spoons of rice + 4 small pieces chicken + 2 black mushrooms + 1 whole egg )
- one pear

11.00pm
- 1 glass of honey

* some eggs spread throughout the day.

Workout

Morning Cardio
- Warm up 5 mins - Stepper
- Interval Training - Treadmill 15 mins (spm: 5.2 & 8.8)
- Cross Trainer 10 mins (effort level: 5 - 11 spm: 100 - 130)
- Interval Training - Stepper 10 mins (effort level: 3 & 6)
- Wave Machines 10 mins (effort level: 10 & 15)

- Work 11am to 8pm - Stand for 8 hours

* Slept at 4.30am yesterday and couldn't wake up the next morning for Body Step & Body Pump. So did morning cardio instead.

Things
grrrrrr...itchy itchy itchy!!!!!!!!!!!!!!!!!

---

Added on January 28, 2007, 10:36 pmSunday, 28th Jan 2007


Goal: Lose 1.5-2.0 kg
Reward: A meal
Date: 28th Jan 2007
Countdown: 1 day to go....

Meals
10.10am
- Oat (4 spoons Quaker Oat + Low Fat Milk + honey)
- one Fuji apple

12.30pm
- 1 mini-sized cup San Remo Pasta - Macaroni Cheese
- one egg white

2.30pm
- half mini-sized cup San Remo Pasta - Mushrooms & Herbs

4.00pm
- Hot Plate Yee Mee

9.45pm
- 1 glass of honey

* some eggs spread throughout the day.

Workout
Rest day.

* Planned to do morning cardio but couldn't wake up ...Even today I was late for work.

- Work 11am to 8pm - Stand for 8 hours

This post has been edited by shadowjass: Jan 28 2007, 10:39 PM

smart...

ohhh...thanks for the tip....

shitz...visit this page...Herbalife....I am "NOT" tempted...*brain wash*

Monday, 29th Jan 2007

Meals
9.00am
- 100 ml of Low Fat Milk + 1 sip of stale milk
- one Fuji apple

10.10am
- cheese sandwich (2 slices wholemeal bread + Low Fat Cheese)

12.45pm@cafeteria
- few spoons of rice + stir fry cabbage + half piece tofu with oyster sauce

5.00pm
- few spoons of rice + stir fry cabbage + sweet & sour pork <--Gosh...took the wrong thing..thought it was chicken

8.00pm
- half pear & one orange

Workout@2.30pm
PT session...
- warm up 10 mins - Wave Machine
- Bodyweight Squat (18 reps)
- Bodyweight Lunges (18 reps)
- Bodyweight Squat with rocker board
- Bodyweight Lunges with rocker board
- Leg extension (18 reps - 12.5kg)
- IT - Treadmill 6 mins (spm: 5.2--5.5 & 9.2--9.5)
- Pectoral Machine (18 reps - 10kg )
- Push Ups (8 reps)
- Lat machine - High pulley (18 reps - 6.25kg)
- IT - Stepper 6 mins (level 5)
- Crunches - leg hanging (30 reps)
- Crunches - touching leg (30 reps)
- reverse crunches (hold for 10 counts + 10 reps)
- Wave Machine +Dumbbell 3lbs - 6 mins

Repeat all sets all over again...
- Squat with Dumbbell 7lbs (16 reps)
- Lunges with Dumbbell 7 lbs (16 reps)
- Bodyweight Squat with rocker board
- Lunges with Dumbbell 7 lbs with rocker board
- Leg extension (16 reps - 15kg)
- IT - Treadmill 6 mins (spm: 5.2--5.5 & 9.2--9.5)
- Pectoral Machine (16 reps - 12.5kg )
- Push Ups (8 reps)
- Lat machine - High pulley (18 reps - 7.5kg)
- IT - Stepper + Dumbbell 5 lbs (level 5) - 6 mins
- Crunches - leg hanging (30 reps)
- Crunches - touching leg (30 reps)
- reverse crunches (hold for 10 counts + 10 reps)
- Wave Machine + Dumbbell 5 lbs - 6 mins

Things
Gosh...I accidentaly drank 1 sip of spoiled milk this morning. I did not even realised that the milk was already stale for few days. No wonder my oats tasted weird for the past 2 days --> bitter taste. I thought something was wrong with my tongue. OMG...Can't believe that I took my oats with stale milk for the past 2 days. Feel like vomitting now. Yah...I know I'm soooooo darn BLURRRR....

Isn't that exercising helps to make one's brain to be more alert?

This post has been edited by shadowjass: Jan 30 2007, 10:50 PM

how much is the calories per serving of whey?
did some surveys this afternoon at watson's and guardian...found some products..

Nutralife Thermo Calorie Burner (RM72.80 for 500g)
per serving: 33 g - 110 cals & 0.7g Fat

TummiTrim (RM82.40 for 500g)
per serving: 22 g - 78.3 cals & 0.1g Fat

Complan (RM25.99 for 450g)
per serving: 57g - 250 cals & 8g Fat

so what do u think? am thinking to replace it with some of my meals (lunch/dinner) and post workout meal (only for workout days where I workout late).

ya...diet sucks to da max... everything went upside down when i started working... plus this few days a bit ...not enuff sleep...couldnt wake up early to prepare meals...eating out SUCKsssssssssssss...hopefully this few days gonna be better...

no...i went for PT session yesterday (Monday) but i didn't weigh myself...will do it today before going for Body Attack class. i can sense that i'm in trouble.

Tuesday, 30th Jan 2007

Meals

12.00pm
- Oat (2.5 spoons Quaker Oat + Low Fat Milk + honey)

12.30pm
- steamed chicken breast
- boiled cabbage + brocolli + cauliflower + carrots

2.30pm
- one orange
- tuna sandwich (1 slice wholemeal bread + tuna + lettuce)

3.30pm (pre-workout)
- steamed chicken breast
- boiled cabbage + brocolli + cauliflower + carrots

8.45pm
- one Fuji apple
- some tuna salad (tuna + lettuce)
- one glass of honey

Workout@2.30pm
- will be doing cardio and some light weight training today before going for Body Attack.

- warm up - stepper 7 mins
- cross trainer 25 mins (effort level: 5 --> 12)
- stepper 20 mins (effort level; 3, 4 & 6)
- walking - treadmill 15 mins (speed: 4.0 --> 6.0)

- Body Attack@6.35pm

- Interval training - Treadmill (speed: 5.5 & 9.2)

* wanted to do some light weight trainng but my muscle soars.

Things
woke up late today...11.40am...it has been some time where I have the chance to sleep until this late.
grrr...crappy meal timing... Shouldn't take the 2.30pm meal. would be better if swap it with a fruit 1/2 hour before workout....

---

Added on January 30, 2007, 9:57 pmStats as at 18th Jan 2007)
Weight: 71.2 kg
BF %: 34.3%
BMI: 26.8
Fat Mass: 24.4 kg
Fat Free Mass: 46.8 kg

Stats Today (30th Jan 2007)
Weight: 72.6 kg
BF %: 32.1%
BMI: 27.3
Fat Mass: 23.3 kg (Lost 1.1kg)
Fat Free Mass: 49.3 kg (Gain 2.5kg muscle)

1. Can't believe that I gained that much of muscle weight in 12 days.
2. I did not hit my target of 1.5kg. But am happy coz exceeded my expectation!

This post has been edited by shadowjass: Jan 30 2007, 09:58 PM

Wednesday, 31st Jan 2007

Meals

9.10am (pre-workout)
- Oat (5 spoons Quaker Oat + Low Fat Milk + honey)
- one half-boiled egg

12.50pm (post workout)
- steamed chicken breast
- boiled cabbage + brocolli + cauliflower + carrots
- 1 slice of wholemeal bread

2.30pm
- one Fuji apple

4.00pm (pre-workout)
- cheese sandwich (2 slice wholemeal bread + low fat cheese + lettuce)
- half egg white

5.20pm
- one Fuji apple

8.25pm (post workout)
- boiled cabbage + brocolli
- 1 hot dog
- 1 egg white

10.00pm (Buffet party@friend's house)
- some fried rice
- one small piece fried chicken (without skin) & tuna sandwich
- one glass of mango juice (cordial type ) <--no choice or else liquor

Workout

Workout@11am
- warm up - stepper 7 mins

Squat@Smith Machine
- Bar only - 15 reps
- 5kg - 15 reps
- 10kg - 2 sets - 8 reps

Chess Press@Smith Machine
- 5 kg - 1st attempt - failed after few reps
- 2.5kg - 10 reps
- 3.75 kg - 10 reps

- Seated Row (15 kg - 30 reps)
- Leg Curl (3 sets - 15 reps - 15, 17.5, & 20 kg)
- Upper Back (2 sets - 15 reps - 15 & 17.5 kg)
- Stepper 10 mins (effort level: 3, 4 & 6)
- Cross Trainer (effort level: 5 -->10)

- Body Pump@5.45pm
- Body Step@6.35pm

Things
pain pain pain.............
Gosh....having dinner with friends tonite -Buffet... ate something before going out.

This post has been edited by shadowjass: Feb 1 2007, 05:03 PM

5.7kgs in 1 month & 3 weeks....aimed for 8kgs...the earlier part wasn't really working hard enough...so there's still room for improvements....

still far away la darling...guess i need to pump up more ...

the coming month would be a tough one...*pray hard* exams + CNY + sem break...off for gym for 1 month...gosh...i must not let myself go too far...NOoooo...
gonna post up my plan later...

Okay. I'll be off from gym for 1 month - having exams and semester break. So, the coming month would be a tough and challenging one. Gosh. Things would be better after CNY as I'm having semester break for about 2 weeks. Yay...need to pump up more and double up my effort to meet my goals. I'm going to make full use of my 2 weeks break to reach my target. Focus session.

Start date : 1st February 2007
End date : 4th March 2007
Duration : 31 days
Goal : Lose 2.0 kg
Reward : Either one from my current wish list depending on how much body fat I lose.



Current Diet Info & Stat
Current diet: No specific diet. (Mainly less oily food. More fruits and veggies)
Weight: 72.6 kg
BF %: 32.1%
BMI: 27.3
Fat Mass: 23.3 kg
Fat Free Mass: 49.3 kg

Shadowjass's 31-days Plan

Goals (Fitness)
- Lose 2 kg of fat or 30.2% body fat
- 15 push ups
- Bridging - stay for at least 1 minute or longer every set

Workout Plans

Workout A
- Squat
- Lunges
- Superman
- Abs exercises - crunches, reverse crunches, oblique, etc
- Dumbbells - Side, front, back (currently no dumbbell - replace it with 1.5 lit water bottle)
- Bridging
- Butt ups (bridge)

Workout B
Rope Skipping
- Skip rope for 2 min
- Do crunches for 20 reps
- Skip rope for 2 mins
- Do push up for 10 reps
- Repeat routine for 30 mins

* Never do rope skipping exercise before, will do some alterations if needed.

Session 1 (Feb 1 to 16)
- 1 hour Cardio or Workout A & B

Session 2 (Feb 17 to Feb 20)
- Workout A & B

Session 3 (Feb 21 to Mar 4)
- 2 hours Cardio (1 hr MC - swimming & 1 hr in the evening - swimming/jogging)
- Workout A & B
- Weight training (if possible)

* No idea whether the gym back in my hometown is well-equipped or not.

This post has been edited by shadowjass: Feb 1 2007, 12:18 PM

i don't know what's called...PT referred it as superman... an exercise for back where u lying straight on the floor like superman...arms and legs wide... lift both arms and legs as high as possible at the same time...then relax..


This post has been edited by shadowjass: Feb 1 2007, 04:46 PM