Thursday, 8th March 2007

Meals
9.15am
- Oats (5 spoons Quaker Oat + water + low fat milk + honey)

12.45pm
- boiled lettuce, carrot & yaw mak + light soya sauce
- steamed chicken breast

3.00pm
- one Fuji apple

5.30pm (pre-WO)
- economic bee hoon
- half bowl ice kacang

9.00pm (post-WO)
- 200ml Low Fat milk
- one whole guava


Workout
- Interval@Treadmill 15 mins (1 min@5.8 & 30 sec@10.0)
- Stepper 10 mins
- RPM 1 Hour


Things

This post has been edited by shadowjass: Mar 9 2007, 09:49 PM

Friday, 9th March 2007

Meals
9.15am
- Cheese Sandwich (2 wholemeal bread + low fat cheese + lettuce)

11.15am
- one Fuji apple

1.15pm
- boiled cabbage, carrots & lettuce
- one whole egg & one egg white (boiled)

2.30pm
- one cup nescafe (3-in-1 nescafe regular + low fat milk + water)

5.50pm
- San Kung Tofu Rice

9.40pm
- boiled cabbage & carrots

10.10pm
- 150ml HL milk (banana flavour)


Workout
- Rest day

Things
- was supposed to do morning cardio today but I can't get myself up in da morning. Slept at 4.30am last night.

This post has been edited by shadowjass: Mar 9 2007, 10:18 PM

Saturday, 10th March 2007

Meals
7.10am (pre-WO)
- Half-boiled eggs (2 egg whites + 1 whole egg)
- 2 slices wholemeal bread
- 4 Roasted Almonds

10.10am (post-WO)
- Sunseeds (1.5 scoops powder + 200ml low fat milk)
- one Fuji apple

2.00pm
- Cheese sandwich (2 slices wholemeal bread + low fat cheese + lettuce)

6.05pm@Foodcourt
- Beef noodle with tomato-ish gravy

10.00pm
- 200ml HL milk (banana flavour)


Workout
- warm up 5 mins
- Chess Press - 2 sets - 15 reps - 10 & 12.5kg
- Shoulder Press - 2 sets - 15 reps - 7.5kg
- Leg Curl - 2 sets - 15 reps - 17.5 & 20kg
- Leg Extension - 2 sets - 15 reps - 17.5 & 20kg
- Low Row - 2 sets - 15 reps - 17.5 & 20 kg
- Upper back - 2 sets - 15 reps - 15 & 17.5kg
- Pulldown - 2 sets - 15 reps - 17.5 & 20kg
- Leg Press - 3 sets - 15 reps - 40, 50 & 60kg

- Interval@Stepper 30 mins ( 2.5 mins@effort 3 & 30secs@effort 6)


Things

Sunday, 11th March 2007

Meals
7.15am (pre-WO)
- Oats (4 spoons Quaker Oat + HL banana milk + water + honey)
- 4 Roasted Almonds

10.15am (post-WO)
- Sunseeds (1.5 scoops powder + 200ml low fat milk)
- one Fuji apple

2.00pm@Foodcourt
- Stewed Rice (veggies & meats are so little BUT rice mountain tall. )
- Mixed Vege

5.50pm
- 1 slice Gardenia Breakthru wholegrain bread
- one egg white

6.45pm
- one egg white
- one Fuji apple
- 4 Roasted Almonds

9.45pm
- boiled lettuce + light soya sauce


Workout
- warm up 5 mins
- Cross Trainer 15 mins (effort 5 --> 10)
- Stepper + 3lbs dumbbell 15 mins (effort 3 & 4)
- Cardio Wave 10 mins (effort 7 & 8)

Things

This post has been edited by shadowjass: Mar 11 2007, 10:29 PM

5.7kg of fat loss in less than 2 months and gained some muscle mass BUT 1-month off from gym doesn't do me any good. Lost all muscle mass and gained some good amount of fat.
Getting a bottle of Lipo6 from Syd G tomorrow.

Monday, 12th March 2007

Meals
7.50am
- Oats (4 spoons Quaker Oat + HL banana milk + water + honey)
- 4 Roasted Almonds

12.40pm
- whey + 250ml low fat milk

2.45pm
- one Fuji apple

4.00pm
- boiled veggies (lettuce, brocolli & carrots) with pasta sauce (4 spoons Dolmio's Pasta sauce + tuna + 1 hot dog + spring onion + 1tbsp olive oil)

6.00pm
- 4 roasted Almonds & 4 roasted Cashew nuts

9.30pm
- Omelette (1 whole egg + 4 egg whites + spring onion + green pepper + grey oyster mushroom + carrots + olive oil)
- one whole Dragon Fruit


Workout
- warm up 5 mins
- Stepper 15 mins (effort 3 & 4)
- Cross Trainer 15 mins (effort 5-->7)

- Body Pump@6.35pm
- Body Jam@7.40pm


Things
- Got a bottle of Lipo 6 from Syd G today and tried my first scoop of whey (double choc) this afternoon. Thanks ya.

This post has been edited by shadowjass: Mar 12 2007, 10:24 PM

Tuesday, 13th March 2007

Meals
7.45am
- Oats (5 spoons Quaker Oat + HL banana milk + water + honey)
- 6 Roasted Almonds
- one whole Dragon Fruit

10.50am
- 250ml low fat milk
- one Fuji apple

11.50am
- Roasted Black Pepper Chicken (whole leg)
- 2 slices honey dew

3.45pm
- 2 slices honey dew

5.15pm
- Quarter Roasted Black Pepper Chicken
- 1 slice honey dew

6.05pm
- Lipo 6 x 1 cap

9.15pm
- 200ml low fat milk

11.05pm
- boiled cabbage & lettuce + light soya sauce


Workout
PT session@9am
- warm up 6 mins
- Leg Press 15 reps - 40kg
- Lunges 15 reps
- Leg Press 15 reps - 40kg
- Lunges 15 reps
- Stepper 3 mins (effort 5)
- Dumbbell - Side, front, back - 5lbs - 15 reps
- Delts Machine - 25 reps - 7.5kg
- Shoulder Press - 15 reps - 7.5kg
- Lat Machine - Low Pulley- 15 reps - 6.25kg
- Lat Machine - wide grip - 20 reps - 7.5kg
- Lat Machine - one hand grip - 25 reps - 2.5kg
- One Arm Dumbbell Row - 10 lbs - 2 sets - 15 reps
- Stepper 3 mins (effort 5)
- Abench 20 reps (hold for 3 counts) + 20 reps
- Stepper 3 mins (effort 5)
- Abench 20 reps (hold for 3 counts) + 30 reps

- Body Attack@6.35pm
- Treadmill 20 mins (15 mins@7.0 5 mins@4.5)
- Stepper 15 mins (effort 3 & 4)


Things
- Guess Lipo 6 did help me to go a bit further and supressed my appetite a little.

This post has been edited by shadowjass: Mar 13 2007, 11:36 PM

Aiming for 30 mins at the moment...Luckily I borrowed a headset from the counter or else I'll be giving up before the 15 mins jog ends.

last session. I'll have to do it on my own from tomorrow onwards.

What if I tell you that I feel burned out with a 5lbs dumbbell of 15-20 reps? Yah...I'm weak.

A 7.5kg shoulder press and a 12.5kg of chest press could kill me !!

The problem is my PT wants me to do 15 reps (previously was 18 & 16 reps). Most of the time, I struggled to complete the high reps sets. I can't seem to add on more weights.

Guess, I'll do 8-12 reps from now onwards.

Would like to meet Jane one day if I have the chance.

This post has been edited by shadowjass: Mar 14 2007, 12:12 PM

Wednesday, 14th March 2007

Meals
11.30am
- Lip0 6 x 1 cap

12.00pm
- half-boiled eggs (1 whole egg + 2 egg whites)
- 1 slice Gardenia Breakthru wholegrain bread
- 2 slice honey dew

3.00pm
- 200ml low fat milk

3.35pm
- Lipo 6 x 1 cap

4.05pm
- Chicken Salad (lettuce + green pepper + black pepper chicken strips)
- 2 slice Gardenia Breakthru wholegrain bread

9.25pm
- 2 slices honey dew
- boiled cabbage, carrots, & brocolli + light soya sauce
- steamed tofu


Workout

- warm up 5mins
- Treadmill 20 mins (15 mins@7.0 & 5 mins@5.0 cool down)
- Body Step
- Body Balance


Things
- Omg....Lipo 6 was affecting my sleep last night. I was still wide awake at 4.30am last night and my brain was not 100% resting throughout the sleep. Had a lot of weird dreams.

- Took Lipo 6 half an hour before meal, well weird it did not suppress my appetite though. Am still feeling hungry and ate like normal.

- Good news !! Tried one of my pant today. Previously (during CNY) need to hold my breath to zip it but not now anymore !!! Yeehawww..am happy happy happy!!!

- Will attempt 20 mins jog next monday....Will stay for 15 mins jog throughout this whole week.

This post has been edited by shadowjass: Mar 14 2007, 10:08 PM

Thursday, 15th March 2007

Meals
9.50am
- Lip0 6 x 1 cap

10.30pm
- Poached eggs (1 whole egg + 2 egg whites)
- 2 slice wholemeal bread

12.30pm
- one whole Dragon Fruit

2.15pm
- Lipo 6 x 1 cap

2.45pm
- Cheese Sandwich (2 wholemeal bread + low fat cheese + lettuce)
- 4 Roasted Almonds

5.20pm
- 250ml low fat milk
- one Fuji apple

8.15pm
- boileg vege with pasta sauce (lettuce + carrots + green pepper + grey oyster mushroom + spring onion + chicken strips + Dolmio's Pasta sauce + herbs)

12.50am
- 200ml low fat milk


Workout
- warm up 5 mins

- Chest Press
--> 12.5kg - 12 reps
--> 15kg - 10 & 8 reps
--> 17.5kg - 6 reps (this was supposed to be my 3rd set but failed to complete 8 reps, so reduced to 15kg)

- Bench Press@Smith Machine
--> bar only - 12 reps
--> bar + 2.5kg - 10 reps
--> bar + 5kg - 8 reps

- Lat Machine - Low Pulley
--> 5kg - 12 reps
--> 7.5kg - 10 reps
--> 10kg - 8 reps

- Standing Barbell Curl - 2 sets - 20lbs - 12 & 10 reps

- Pulldown
--> 15kg - 12 reps
--> 17.5kg - 10 reps
--> 20kg - 8 reps

- Squat@Smith Machine (just to check my form)
--> bar only - 12 reps
--> bar + 3.75kg - 10 reps
--> bodyweight squat - 12 reps


Things
- weighed myself today..................*drum rolls*
Good news...1.5kg fat loss....
Bad news....0.3kg muscle mass loss

- All I did today was playing around with machines & checking my form. Will do some planning tonight.

This post has been edited by shadowjass: Mar 16 2007, 11:04 AM

The reasons I avoid yolk because of :
- cholesterol & fat content (I take Omega eggs for whole egg & normal eggs for egg whites)
- calories (Am trying to have calories intake ard 1200-1300kcal per day)

So, normally for main meals I would have ard 300+kcal and 3 small snack ard 100+kcal.

2 slice High 5 wholemeal bread (170kcal) + 1 whole egg + 2 egg white (110kcal)
Total up = 280kcal.

So, if I take 3 whole eggs...the total would be 170 + 240 = 410kcal

This post has been edited by shadowjass: Mar 15 2007, 06:53 PM

I'm not on keto..so am allowed to take bread...

bread is bad for her...

Thanks. I did lost some water weight too - 0.7kg.
It's almost impossible for me to weigh myself 3 hours after a meal since I don't have a BF scale at home. All this while, all the weights were taken before workout and roughly 1.5 hours after lunch/brunch.

Might get a BF scale later on but not now. Gonna get an Mp3 first.
Maybe one month from now, I'll try to bug my PT to weigh me again.

Friday, 16th March 2007

Meals
10.15am
- Lip0 6 x 1 cap

10.50am
- Cheesy Omelette (2 whole egg + 2 egg whites + low fat cheese)

1.00pm
- one whole Dragon Fruit

1.45pm
- 5 Roasted Almonds

2.15pm
- Lipo 6 x 1 cap

2.45pm
- Cheese Sandwich (2 slice wholemeal bread + low fat cheese + lettuce)

4.30pm
- Oat (5 spoons Quaker Oat + HL banana milk + honey + water)

8.30pm
- one Fuji apple

9.30pm --> Friend's Birthday Celebration@PJ Seafood Restaurant
- Cheese Prawns
- Thai Style Jelly Fish
- Stir-fry Yaw Mak
- Fried Bee Hoon
- Fried Wantan Mee

11.30pm@Skyway SS2
- Mango Snow Mountain


Workout
- Body Step
- Interval@Treadmill 15 mins (spm: 5.8 & 9.5 )
- Treadmill 13 mins (3mins@5.0 & 10mins@7.0)
- Brisk Walk@Treadmill 15 mins


Things
- pain@calves
- Have another feast invitation tomorrow - BBQ + Steamboat birthday party@friend's house. Guess, I need to pump up cardio sessions.

This post has been edited by shadowjass: Mar 17 2007, 02:48 AM

Saturday, 17th March 2007

Meals
9.50am
- Lip0 6 x 1 cap

10.20am
- Half-boiled eggs (4 egg whites & 1.5 yolks)
- 2 slices wholemeal bread

1.00pm
- 4 roasted Almonds
- one Fuji apple

2.45pm
- Lipo 6 x 2 caps

3.15pm
- Cheese Sandwich (2 wholemeal bread + low fat cheese)
- 4 roasted Almonds

5.15pm
- 2 small pieces KFC Hot & Spicy Chicken (breast meat)

9.30pm@Friend's house
- Steamboat (a lil bit of everything. All frozen stuffs)

Workout
- Rest day.


Things
- Couldn't wake up early this morning to workout.

This post has been edited by shadowjass: Mar 17 2007, 11:51 PM

the brisk walk I did it out of fun. Was waiting for call & sms-ing.


This post has been edited by shadowjass: Mar 18 2007, 11:50 PM

Sunday, 18th March 2007

Meals
9.50am
- Lip0 6 x 1 cap

8.30am
- Oats (4 spoons Quaker Oat + HL banana milk + honey + water)

9.00am
- Lipo 6 x 1 cap

11.50am
- economic rice (cabbage + mixed vege + 1 tofu)

4.00pm
- Lipo 6 x 2 caps

4.30pm
- one Fuji apple

5.25pm@Long John Silver
- Grilled Chicken Wrap (w/o mayo) <-- was horrified by the amount of mayo they squeezed in!

9.00pm
- one piece guava


Workout
- Warm up 5 mins
- Triceps Kickback - 2 sets - 15 reps
- Chest Press - 2 sets - 12 reps
- Stepper 5 mins
- Brisk walk@Treadmill 10 mins


Things
- Bad bad day. Did not had enough sleep last night. Still feeling pain@calves. No mood & energy to workout. So, ended up doing nonesense@gym. Blehhhhhh..

It's because of Lipo 6 !!!!!!!!! I wanted to sleep early too. My eyes are so tired but it seems that my brain doesn't want to rest.