U put lettuce & broccoli in ur pasta?

why not?

Holy crap, and I thought it was a myth! People actually count the number of noodles they eat?!

thats what i call diet freak

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...

Weight (with fat) effects the machine's BMR calculation. You're losing weight right? I read somewhere that losing 10% of ur weight will cause a 15% dip in metabolism rate. So gotta work harder and harder everytime .

Hey ur posts are highly positive these days cause I still remember your almost-suicidal post on Christmas day. Proud of ya girl

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

Good luck on your exam!!

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

Oh lemme guess. You work as a promoter to stand 8 hrs at a supermarket giving out samples?

There's an option for you NOT to merge with your previous post. Use it to bump ur topic cause I dont want this to be buried 6 pages deep later on

smart...

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

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

A tub of 5lbs whey = Rm180 (1 month supply if taken 2-3 scoops a day). Cheaper, tastes like heaven and packed with tonnes of nutritions.

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).

120kcals, 3g carbs, 1g fat, a whopping 24g of protein - double rich chocolate flavour

I only use them for pre (if pressed for time) and post workout now. And occasionally if I ran out of protein source in fridge. I dont recommend taking it more than 2x/day cause nothing beats real food

shadowjass, ur diet is deteriorating but i think u know that already . but i know its tougher to eat healthy meals when ur not cooking em urself

eh did u weigh urself yesterday?

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