Monday, 19th March 2007

Meals
10.30am
- Lip0 6 x 2 cap

11.00am
- Omelette (1 whole egg + 3 egg whites) + raw green pepper
- Oats (3 spoons Quaker Oat + HL banana milk + honey + water)

2.10pm
- 5 roasted Almonds & 5 roasted Cashews

3.20pm
- one Fuji apple

3.50pm
- Lipo 6 x 2 caps

4.25pm@cafeteria
- few spoons rice
- stir-fry mixed vege (brocolli, carrots) & 2 med-sized sweet & sour chicken

9.30pm
- 200ml low fat milk
- boiled cabbage & carrots
- stir-fry BBQ chicken (chicken cuts + Heinz BBQ Sauce + red onion + olive oil)


Workout

- Warm up 5 mins
- Treadmill@7.0 10 mins
- Body Pump
- Body Jam


Things
- Lipo 6 doesn't curb my appetite, it does the opposite instead !!!!!!

This post has been edited by shadowjass: Mar 19 2007, 10:28 PM

I need it to burn my FATssssssssss !!

Well...it doesn't make any difference 1 or 2 caps...still affects my sleep. Guess, my body needs time to get use to it.

Well, works wonder for me. Gives me EXTRA energy & keeps my metabolism high.

Tuesday, 20th March 2007

Meals
11.00am
- Lip0 6 x 2 cap

11.30am
- Oats (5 spoons Quaker Oat + HL banana milk + honey + water)

1.45pm
- one whole guava

3.30pm
- Lipo 6 x 2 caps

4.00pm
- Omelette (1 whole egg + 1 egg white)
- one slice wholemeal bread
- BBQ chicken with vege (chicken cubes + red onion + carrots + cabbage + Heinz BBQ Sauce + olive oil)

8.35pm
- 200ml milk (half HL banana milk + half low fat milk)
- 1 slice honey dew

10.00pm
- half-boiled eggs (1 whole egg + 2 whites)
- one Fuji apple

12.30am - *hungry*
- 100ml HL Banana milk


Workout

- warm up 10 mins
- Treadmill 20 mins (Jog@7.0 15 mins & brisk walk@5.0 5 mins)
- Body Attack


Things
- My whole body is aching now...

- I cut my fingers 2 times in the space of less than 3 hours !!!! The first one was my index finger while cutting chicken breast into cubes and the next was my thumb while peeling a guava.

- *pain pain pain* Arrrghh...biceps, triceps, & quads are killing me!!!!! Hopefully by tomorrow morning the pain will go away. I wanna go for Body Step!! *pray*

This post has been edited by shadowjass: Mar 21 2007, 11:11 AM

erm..if u take 4 caps a day (max 6 caps), it can last for 1 month. 120 caps per bottle. It's in liquid capsule.

The songs are nice... but I'm still suck in Body Jam...

Wednesday, 21st March 2007

Meals
10.30am
- Lip0 6 x 2 cap

11.00am
- one slice wholemeal bread
- half-boiled eggs (1 whole egg + 3 egg whites)
- one slice honey dew

1.15pm
- one slice honey dew
- 6 roasted Almonds

3.30pm
- Lipo 6 x 2 caps

4.00pm
- Oat (5 spoons Quaker Oat + HL banana milk + honey + water)

7.20pm
- one Fuji apple

7.50pm
- Chicken & vege with BBQ Sauce (brocolli + cabbage + red onion + chicken cuts + Heinz BBQ sauce + olive oil)

10.30pm
- 200ml milk (100ml HL banana milk + 100ml low fat milk)

Workout
- Warm up 10 mins
- Interval 10 mins (spm: 5.1 & 8.8)
- Treadmill 15 mins (Jog@7.0 10 mins & walk@5.0 5 mins)
- Streching


Things
- Body still aching.... sh!t
- My body still haven't recover yet !!

This post has been edited by shadowjass: Mar 21 2007, 10:33 PM

This is the worst soreness I ever had.. I am still feeling it now but not as bad as yesterday's.

Thursday, 22nd March 2007

Meals
10.20am
- Lip0 6 x 2 cap

10.55am
- half-boiled eggs (1 whole egg + 3 egg whites)
- Oat (3 spoons Quaker Oat + HL banana milk + honey + water)

2.00pm
- one slice honey dew
- 4 roasted Almonds

5.00pm
- Lip0 6 x 2 cap

5.30pm
- Cheesy Omelette (1 whole egg + 2 egg whites + low fat cheese)
- Oat (3 spoons Quaker Oat + HL banana milk + honey + water)

8.30pm
- one Fuji apple

10.00pm
- one glass of barley water

11.00pm
- 200ml milk (HL banana milk + low fat milk)


Workout
- Warm up 6 mins
- Interval 7 mins <-- set for 15 mins but stopped half way

Bah...all screwed up!!!!!!!


Things
- Getting better but still aching.

- Felt a sharp pain@calves when I did Interval@Treadmill. Was forced to stop half way.

- What da hell is going wrong? Could it be because of Lipo 6? Doesn't make any sense anyway.

This post has been edited by shadowjass: Mar 22 2007, 11:35 PM

my LBM is 46.6kg/103lbs now, so ideal protein intake should be 103g per day.
103g - 75g= 28g  whey!!

Thanks. Welcome to the club girl!! Don't worry..u have all the support here to help ya stay motivated.

And mind you..."dieting" here means EAT RIGHT. Don't come up with a journal with things like "I skip my breakfast and I had only 1 slice wholemeal bread for the whole day!!!" You'll get spanked.

You'll get lots of advices here FOC.

Start one ASAP. You've made the right move by starting one.

When you start, you're the winner
When you progress and not giving up, you're a better person
When you achieve ur goal, you're the champion.
Good luck

pics again?!! then where's urs?

This post has been edited by shadowjass: Mar 23 2007, 12:49 PM

Friday, 23rd March 2007

Meals
11.50am
- half-boiled eggs (1 whole egg + 3 egg whites)
- 2 slices wholemeal bread

2.05pm
- one Fuji apple

3.15pm
- Lipo 6 x 2 caps

3.45pm
- Cheesy Omelette (1 whole egg + 2 egg whites + low fat cheese)
- Oat (3 spoons Quaker Oat + HL banana milk + honey + water)

7.10pm
- one glass low fat milk

9.25pm
- 3 egg whites
- boiled carrots & cabbage + light soya sauce

11.00pm
- 200ml milk (HL banana milk + low fat milk)


Workout
- warm up 6 mins
- Bodyweight Squat - 15 reps
- Lateral Raise - Side, Front, Back - 2 sets - 5lbs & 7lbs - 15 reps
- Stepper 8 mins (effort 4)
- Body Step 45 mins@5.45pm
- Body Jam 1 hour@7.40pm

Things
- Skipped Lipo 6 before breakfast today. Can you actually believe that I've forgotten about it?!!!
- Feel so refreshed after Body Jam....

This post has been edited by shadowjass: Mar 23 2007, 11:59 PM

Something must be wrong with both of you...

This post has been edited by shadowjass: Mar 23 2007, 10:16 PM

Saturday, 24th March 2007

Meals
7.30am
- Lipo 6 x 2 caps

8.00am
- Oat (5 spoons Quaker Oat + HL banana milk + honey + water)

1.30pm
- 200ml low fat milk

2.30pm@Kennedy
- Black Pepper Kueh Teow with beef slices

5.30pm
- one Fuji apple

9.30pm
- Omelette (1 whole egg + 3 egg whites + carrots)

11.45pm
- 200ml milk (HL banana milk + low fat milk)


Workout
- Warm up 8 mins
- Body Pump 1hour@10.00am
- Body Jam 1 hour@11.15am


Things
- Forgotten to take Lipo 6 before lunch today.
- pain@triceps

This post has been edited by shadowjass: Mar 25 2007, 12:29 PM

Sunday, 25th March 2007

Meals
11.40am
- Lipo 6 x 2 caps

12.20pm
- Half-boiled eggs (1 whole egg + 3 egg whites)
- 3-4 spoons cooked Oat <-- overcooked..taste yucky - wasted!!
- 1 slice wholemeal bread

3.30pm
- one Fuji apple
- 200ml milk (HL banana milk + low fat milk)

5.20pm
- Lipo 6 x 2 caps

5.50pm
- Chicken & vege with BBQ Sauce (lettuce + cabbage + carrots + chicken cuts + Heinz BBQ Sauce + olive oil)

10.30pm
- 200ml milk (HL banana milk + low fat milk)

12.05am hungry!!
- Cheesy Omelette (1 whole egg + 2 egg whites + 1/2 slice low fat cheese)


Workout
- Warm up 8 mins
- RPM 45 mins@2pm


Things

This post has been edited by shadowjass: Mar 26 2007, 12:08 AM

No...never crossed my mind about that at the moment.

This post has been edited by shadowjass: Mar 25 2007, 07:20 PM

Monday, 26th March 2007

Meals
10.20am
- Lipo 6 x 2 caps

10.50am
- Half-boiled eggs (1 whole egg + 2 egg whites)
- Oata (3 spoons Quaker Oat + Hl banana milk + honey + water)

2.30pm
- one Fuji apple
- 8 roasted Almonds

3.30pm
- Lipo 6 x 2 caps

4.20pm
- Cheese Sandwich (2 wholemeal bread + lettuce + 1 slice cheese)

7.00pm
- half bowl tau foo fah

9.10pm
- leftover half bowl tau foo fah
- Omelette (1 whole egg + 2 egg whites + carrots)
- some raw lettuce

12.20pm
- 200ml milk (HL banana milk + low fat milk)


Workout
- warm up 8 mins

- Chest Press - 2 sets - 12.5 & 15kg - 12 & 10 reps
- Chest Incline - 2 sets - 10 & 12.5kg - 12 & 8 reps (failed at the last rep!!)
- Upper Back - 2 sets - 17.5 & 20kg - 12 & 10 reps
- Pulldown - 2 sets - 20 & 22.5kg - 12 & 10 reps

- Leg Extension - 2 sets - 20 & 22.5kg - 12 & 10 reps
- Leg Curl - 2 sets - 20 & 22.5kg - 12 & 10 reps
- Shoulder Press - 2 sets - 7.5 & 10kg - 12 & 10 reps
- Lateral Raise (front, side & back) - 7lbs - 12 reps
- Bodyweight Squat - 15 reps

- Lat machine - High Pulley - 2 sets- 6.25 & 7.5kg - 12 & 10 reps
- Chin up@Easy Power Station - 2 sets - 40 & 35kg - 12 & 8 reps
- Lat Machine - Low Pulley - 2 sets - 6.25 & 7.5kh - 12 & 10 reps
- Triceps Kickback - 7lbs - 12 reps --> only done for right hand...feel some sharp pain somewhere between my shoulder & neck.

- Body Step@7.40pm


Things
- felt sleepy while waiting for Body Step class to begin!

This post has been edited by shadowjass: Mar 27 2007, 12:47 AM

u should post ur pics, then I'll c ur thread bumping every 2 secs...
My progress isn't that great after all...so with or without pics would not make much difference nor motivate others.


This post has been edited by shadowjass: Mar 27 2007, 12:58 PM

Tuesday, 27th March 2007

Meals
11.00am
- Lipo 6 x 2 caps

11.35am
- Half-boiled eggs (1 whole egg + 3 egg whites)
- 2 slices wholemeal bread

2.00pm
- one Fuji apple

3.45pm
- Lipo 6 x 2 caps

4.15pm
- Oats (5 spoons Quaker Oat + HL banana milk + honey + water)

8.20pm@economic rice shop
- stir-fry leafly green vege
- Jap tofu with cantonese gravy

12.40pm
- 200ml milk (HL banana milk + low fat milk)


Workout
- warm up@treadmill 8 mins
- Body Jam 45 mins @5.45pm
- Body Attack 1 hour @6.30pm


Things


This post has been edited by shadowjass: Mar 28 2007, 09:09 PM

Wednesday, 28th March 2007

Meals
9.15am
- Lipo 6 x 2 caps

9.45am
- Half-boiled eggs (1 whole egg + 2 egg whites)
- Oats (3 spoons Quaker Oat + HL banana milk + honey + water)

1.05pm
- 2 pcs KFC Hot & Spicy Chicken (breast) <--so small piece...

4.15 - 5.00pm (Pre-WO)
- one Fuji apple
- 6 roasted Almonds
- Sunseeds (250ml low fat milk + 1.5 scoops powder)

8.15pm
- one Fuji apple

8.45pm@economic rice shop
- leafly green vege
- Cheesy Omelette (1 whole egg + 1 egg white + 1/2 slice low fat cheese)


Workout
- warm up
- Body Step 1 hour @6.35pm
- Stepper 15 mins (effort 5 & 6)


Things
- I got my new phone (SE z610i)

- Pre-WO meal sucks. Was travelling around so I have not much time to get proper meal & was pressed for time (that's why i skipped Lipo 6 as well).

- FF Menara Summit blackout this evening when I reached! Ruined my workout plan (not really...just an excuse!) My actual plan was to do weight training for upper body.

- I was too sleepy to workout plus teh "romantic" blackout environment makes me even more sleepy! I had got enough rest last night. Only slept for 3 hours.

- Had KFC for lunch today. Guess I need to do morning cardio for few days.

This post has been edited by shadowjass: Mar 29 2007, 02:08 PM

Thursday, 29th March 2007

Meals
12.25pm
- Lipo 6 x 2 caps

1.10pm
- Steamed Chicken breast
- some boiled cabbage & carrots
- One cup milk (HL banana milk + low fat milk)

3.30pm
- Lipo 6 x 2 caps

4.00pm
- Oats (3 spoons Quaker Oat + HL banana milk + honey + water)
- Omelette (1 whole egg + 2 egg whites + carrots)

7.00pm
- 250ml low fat milk

9.10pm
- leafly green vege
- Jap tofu with cantonese gravy


Workout
- Stepper 15 mins (effort 4)

Leg Curl
- 20kg - 14 reps
- 22.5kg - 12 reps
- 25kg - 10 reps

Leg Extension
- 20kg - 12 reps
- 22.5kg - 10 reps

Leg Press
- 40kg - 14 reps
- 50kg - 12 reps
- 60kg - 10 reps

Squat@Smith Machine (each side)
- 5kg - 12 reps
- 7.5kg - 10 reps
- 10kg - 8 reps

Calf Raises
7lbs DB - 2 x 15 reps

- Stepper 15 mins (effort 4 & 5)

- RPM@7.40pm


Things
- Feeling dizzy.

This post has been edited by shadowjass: Mar 29 2007, 09:45 PM

I'm sick of eating BOILED cabbage....am so lazy to cook nowadays!
Am still OK with chicken breasts at the moment...