Friday, 30th March 2007

Meals
8.45pm
- Lipo 6 x 2 caps

9.20pm
- Oats (5 spoons Quaker Oat + HL banana milk + honey + water)

1.40pm
- Lipo 6 x 2 caps

2.25pm
- Chicken Mushroom Kueh Teow (Dry)

7.00pm (Pre-WO)
- one cup HL milk
- one slice guave

9.00pm
- few sip HL milk

11.35pm
- one cup low fat milk


Workout
- warm up 8 mins
- Chest Incline - 2 sets - 7.5 & 10kg - 12 & 10 reps
- Chest Press - 2 sets - 10, 12.5 & 15kg - 12, 10 & 8 reps
- Upper Back - 2 sets - 17.5 & 20kg - 12 & 10 reps
- Pulldown - 2 sets - 17.5, 20 & 22.5kg - 12, 12 & 10 reps
- Shoulder Press - 2 sets - 7.5 & 10kg - 12 & 8 reps
- DB Bicep Curls - 10lbs - 15 reps
- Lat machine - High Pulley - 2 sets- 6.25 & 7.5kg - 12 & 10 reps
- Triceps Kickback - 7lbs - 12 reps


Things
- Work -- @_@ Look like a panda today..not enough sleep again!!

- Pre-WO meal sucks & was a bit tired I guess. So..workout sucks even more. Left gym early without doing any cardio. Will re-do it all over again on Sunday morning.

- People complimented me@work today on how good I look (It has been months the last time I met them).

People@work: 'Wow...what have u done/ate? You slimmed down A LOT!!!!" Did you take any pills?!"
Me: Bleh. NO!!!!!!!!! Just workout & eat right. That's it.

Can't believe that there were 2 aunties actually telling me to STOP losing weight. I was like...what the f***?! It's so obvious that I am STILL OVERWEIGHT. Yah...aunties have different definition of being "SLIM".

This post has been edited by shadowjass: Mar 31 2007, 12:55 AM

Saturday, 31st March 2007

Meals
9.20pm
- Oats (5 spoons Quaker Oat + HL banana milk + honey + water)
- 5 roasted Almonds

12.40pm
- 5 roasted Almonds

2.20pm@Kennedy
- Fish Porridge (half of big bowl)

7.00pm
- one Fuji apple

7.30pm
- Oats (5 spoons Quaker Oat + HL banana & low fat milk + honey + water)


Workout
- Rest day


Things
- Felt light-headed the whole day...duh

- Skipped Lipo 6 upon waking up coz was pressed for time or else I'll need to skip breakfast.

- Forced to skipped Lipo 6 once again coz I've forgotten to bring it along to work!

I'm not giving up and I'll not give up!! Started to feel good with my own body. I can fit into clothes better now.

Actually plan not to go back to hometown for few months...I want my parents to go "Whoaaaaaaaaa" once they see me... but I started to miss home dy...

Got one bad news from my bestie last few days..she wanted to quit her gym membership ...reason?! Laziness started to kick in!!

This post has been edited by shadowjass: Mar 31 2007, 10:58 PM

Sunday, 1st April 2007

Meals
9.00am
- Oats (5 spoons Quaker Oat + HL banana milk + honey + water)

12.00pm
- half cup Old Town White Coffee

2.20pm
- 2 pcs KFC Hot & Spicy Chicken (breast)
- half bun
- coleslaw
- whipped potato

8.00pm
- one Fuji apple
- 5 roasted Almonds

10.45pm
- one cup HL milk


Workout
- Rest day AGAIN!
was supposed to do weight training for upper body this morning before work but..............I CAN'T WAKE UP!!


Things

Jealous? for what...you can do something about it...it's all about your choice..

NO time?!

Monday, 2nd April 2007

Meals
8.45am
- Lipo 6 x 2 caps

9.15am (Pre-WO)
- Oats (5 spoons Quaker Oat + HL banana milk + honey + water)

12.45pm
- Sunseeds (200ml HL milk + 1.5 scoops powder)

1.40pm
- one slice wholemeal bread

3.00pm
- 8 roasted Almonds
- one Fuji apple

4.35pm@cafeteria (Pre-WO)
- one slice wholemeal bread
- boiled yaw mak + soya sauce
- 3 small pcs honey chicken

5.45pm
- one Fuji apple

6.15pm
- Lipo 6 x 2 caps

9.40pm@economic rice stall
- leaftly green vege
- Jap tofu with cantonese gravy

1.00am
- 200ml low fat milk


Workout
- warm up 10 mins

Chest Press
- 12.5 - 12 reps
- 15kg - 10 reps

Chest Incline
- 7.5 - 12 reps
- 10kg - 8 reps

Upper Back
- 17.5 - 12 reps
- 20kg - 12 reps

Pulldown
- 22.5kg - 12 reps
- 25 kg - 12 reps

Shoulder Press
- 7.5kg - 12 reps
- 10kg - 10 reps

Lateral Raises (Side & Front) - 7 & 8lbs - 15 reps

Triceps Kickback - 7lbs - 15 reps

Lat machine - High Pulley
- 6.25 - 12 reps
- 7.5kg - 10 reps
- 10kg - 10 reps

Cable One Arm Tricep Extension - 5kg - 12 reps (this was a tough one...having problem with it)

Barbell Bicep Curls - 20lbs - 2 x 15 reps

Lat machine - Low Pulley
- 5kg - 12 reps
- 6.25kg - 10 reps


- warm up 8 mins
- Interval@Treadmill 15 mins (spm: 5.8 & 9.5)
- Stepper 13 mins (effort: 3, 4, & 5)
- Body Step 1 hour@7.40pm


Things
- Whoa...felt strong during weight training session. Guess, must be bcoz of my rest!
- Was shaking & feeling weak during Body Step class.... I wonder why....
- I ate 8 times today....

This post has been edited by shadowjass: Apr 3 2007, 01:02 AM

Tuesday, 3rd April 2007

Meals
9.15am
- Lipo 6 x 2 caps

9.45am (Pre-WO)
- Oats (5 spoons Quaker Oat + HL banana milk + honey + water)

12.00pm@economic rice stall
- some rice
- spinach & siu pak choy
- few small pcs chicken

3.45pm
- Oats (4 spoons Quaker Oat + HL banana milk + honey + water)
- 6 roasted Almonds

5.00pm
- Lipo 6 x 2 caps

9.40pm
- half Fuji apple

10.10pm
- Boiled vege soup (lettuce + 1 whole egg + 1/3 can golden mushroom + seasoning) <-- didn't drink the soup


Workout
- Stepper 15 mins
- Body Attack 1 hour@6.35pm
- Treadmill 5 mins (brisk walk)
- Stationary Bike 20 mins
- Stepper 10 mins


Things
- 2 mins on stepper could sweat wayyyyy more than 20 mins on stationary bike!! Yet, so many ppls using it. .

- Not feeling hungry after wokout. Workout less today I guess.

- Wanted to join Body Step but the schedule is a bit too late. Starts at 8.45pm.

Wednesday, 4th April 2007

Meals
10.30am
- Lipo 6 x 2 caps

11.00am
- Half-boiled eggs (1 whole egg + 3 egg whites)
- 2 slices wholemeal bread

1.35pm
- Half slice honeydew (Yucksss! Taste like @ss..no sweet taste at all! )
- Mixed veggies with cantonese gravy (carrots + sawi + cabbage + brocolli + cauliflower + 1 whole egg + 1 pkt seasoning + oil + corn starch)

3.45pm
- Oats (5 spoons Quaker Oat + HL banana & low fat milk + honey + water)
- One Banana
- 5 Roasted Almonds

4.30pm
- Lipo 6 x 2 caps

7.35pm
- 200ml low fat milk

8.20pm
- one banana

8.45pm
- Mixed veggies with cantonese gravy (carrots + sawi + cabbage + brocolli + cauliflower + 1 egg white + chicken cutlets + leftover gravy from lunch + corn starch)

2.10am
- one cup milk (HL banana & low fat milk)


Workout
- Warm up@Stepper 5 mins

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

Leg Extension
- 22.5kg - 14 reps
- 25.0kg - 12 reps
- 27.5kg - 10 reps

Leg Curl
- 20kg - 14 reps
- 27.5kg - 12 reps
- 30kg - 10 reps

Calf Raises
- 8lbs DB - 2 x 15 reps

- Body Pump 45 mins@5.45pm
- Body Step 1 hour@6.35pm


Things
- Today was my first attempt cooking mixed veggies with cantonese gravy. Everything (the preparation part) was fine until I start cooking. I was stoned for few seconds wondering what I should add in since I've no maggi/knorr seasoning. So, I just grabbed a packet of seasoning from Instant noodles and added in.

- My arms are so WEAK !! Damnit. but I can do better push ups now...

This post has been edited by shadowjass: Apr 5 2007, 10:10 AM

- deleted -

This post has been edited by shadowjass: Apr 5 2007, 10:16 PM

Thursday, 5th April 2007

Meals
9.50am
- Lipo 6 x 2 caps

10.35am
- Half-boiled eggs (1 whole egg + 3 egg whites)
- 2 slices wholemeal bread

1.00pm
- broiled veggies (spinach + brocolli + lettuce + 1/3 can golden mushroom + 1 whole egg + seasoning - dash of salt, pepper, & chicken stock)

4.40pm
- Oats (5 spoons Quaker Oats + HL banana & low fat milk + honey + water)
- 8 Roasted Almonds

5.20pm
- Lipo 6 x 2 caps

9.00pm
- one banana

9.40pm
- stir-fry vege with chicken cutlets (cabbage + brocolli + cauliflower + 2 tomatoes + chicken cutlets + BBQ Sauce + oil + salt & pepper)

1.40am
- one cup milk (HL banana & low fat milk)
- 5 Roasted Almonds


Workout
- Yoga 45 mins@5..45pm
- Warm up 10 mins
- Stepper 20 mins (effort 4, 5 & 6)
- Cross Trainer 10 mins (effort 5-8)
- RPM 1 hour@7.40pm


Things
- Did not put in much effort during RPM class today - stomach cramp distracted my focus.

- I gonna have a cup of Cadbury Hot Choc drink later to ease the pain!! [Yeah...excuse! ]

- I did not sin (Cadbury Hot Choc).

This post has been edited by shadowjass: Apr 6 2007, 10:30 AM

errr....no idea..good as in what? Should not be too bad for me but it's a No-no in ur diet I guess. BTW, I am not adding one whole pack of corn starch..just half tablespoon to thicken the gravy.

You mean I should skip using the leg extension machine? Then, I am only left with Leg Press, Leg Curl, Squat & Lunges.

I skipped lunges & squats on wednesday coz I'll be doing it in Body Pump. I hardly feel anything when I do legs at Leg Press machine. Something is wrong somewhere.

Friday, 6th April 2007

Meals
9.40am
- Lipo 6 x 2 caps

10.15am
- Half-boiled eggs (1 whole egg + 3 egg whites)
- 2 slices wholemeal bread

12.40pm
- Vege Soup (cabbage + 1/3 can golden mushroom + 1 whole egg + 3/4 pkt seasoning) <-- w/o soup!

2.20pm
- Oats (5 spoons Quaker Oat + HL banana & low fat milk + water + honey)

3.45pm
- Lipo 6 x 2 caps

6.30pm
- 150ml milk

7.00pm
- one banana
- Stir-fry vege with chicken cutlets (cabbage + brocolli + cauliflower + 2 tomatoes + chicken cutlets + BBQ Sauce + oil + salt & pepper)

10.00pm
- one Fuji apple
- one peanut & one pineapple cookie

2.00am
- one mandarin orange
- 3 roasted Almonds


Workout
- Warm up@Stepper 8 mins

Chest Press
- 12.5 - 14 reps
- 15kg - 12 reps
- 17.5 - 10 reps

Chest Incline
- 10kg - 12 reps
- 12.5kg - 8 reps

Upper Back
- 17.5 - 14 reps
- 20kg - 12 reps
- 22.5 - 10 reps

Pulldown
- 22.5kg - 14 reps
- 25.0 kg - 12 reps
- 27.5 - 10 reps

Tricep Dip@Easy Power Station
- 40kg - 2 x 8 reps

Lat machine - High Pulley
- 6.25 - 14 reps
- 7.5kg - 12 reps
- 10kg - 5 reps

Lat machine - Low Pulley
- 5.0kg - 12 reps
- 6.25kg - 10 reps
- 7.5kg - 8 reps

DB Bicep Curls - 10lbs - 2 x 15 reps

Body Step 45 mins @5.45pm


Things
- Balik kampung today. 2 hours drive. Malas.

This post has been edited by shadowjass: Apr 7 2007, 04:03 PM

Saturday, 7th April 2007

Meals
12.20pm
- Oats (5 spoons Quaker Oat + HL banana & low fat milk + water + sugar)

1.00 - 3.00pm
- a handful of grapes

3.45pm
- one big Pear

4.30pm
- fruit rojak (shared with bro & dad)
- few spoons of Prawn Mee

7.30pm
- stir-fry cabbage
- Deep-fried Fish with tomato gravy

9.00pm - 9.30pm
- one cup Barley water
- one mandarin orange
- one orange


Workout

*plan*
- Rest if lazy

- Light exercise if hardworking
--> DB Squat
--> DB Lunges
--> Kick Back
--> Step Up
--> Butt Ups
--> Abs Exercises - Crunches, Reverse Crunches
--> Lateral Raise - Side, Front, Back
--> Some Yoga streching

Malas. Malas. Malas. Yoga map & dumbbells are in the car. Lazy to take.

Conclusion: LAZY. --> Rest Day

Things
- Forgot to take Lipo 6 again.

This post has been edited by shadowjass: Apr 9 2007, 10:28 PM

Sunday, 8th April 2007

Meals
11.00am
- Mien Fen Kueh

1.30 - 2.30pm
- a handful of grapes
- one dark choc

3.45pm
- few chinese Kueh

8.15pm - Dinner@Restaurant - A bit of everything
- rice
- 2 plates Stir-fry mixed vege
- Pork with Yam
- Steamed fish + soya sauce
- Claypot Tofu with mixed vege

Workout
- Rest day.


Things
- Went to Kuantan to send my bro off to his NS camp.
- OMG. Cheat Day !!

This post has been edited by shadowjass: Apr 10 2007, 01:57 PM

Monday, 9th April 2007

Meals
9.30am
- Lipo 6 x 2 caps

10.15am
- 2 slices Gardenia BreakThru wholegrain bread + thin layer Kaya spread

1.30pm@Economic Rice Stall
- few spoons rice
- Stir-fry cabbage
- 5 small pieces chicken with mushroom & ginger gravy

4.30pm
- one bowl mixed tau foo fah & soya bean

5.15pm
- Lipo 6 x 2 caps

9.45pm
- one cup HL Banana & low fat milk

10.20pm
- Omelette (1 whole egg + 3 egg whites + carrots)


Workout
Warm up@Stepper 8 mins

Leg Curl
- 15kg - 10 reps (warm up)
- 22.5kg - 14 reps
- 25.0kg - 12 reps
- 27.5kg - 12 reps
- 30.0kg - 10 reps

Leg Press
- 50kg - 14 reps
- 60kg - 12 reps
- 70kg - 12 reps
- 80kg - 10 reps

Lunges
- 10lbs DB - 2 x 15 reps

Plie Squat
- 10lbs DB - 15 reps (Hardly feel anything. Wanted to do Squat@Smith Machine but was occupied)

Calf Raises
- 10lbs DB - 2 x 15 reps

Treadmill
- Interval 15 mins (spm: 5.8 & 9.5. Last Interval@10.0)
- Brisk walk 5 mins (spm: 5.0-6.0)

- Body Step 1 hour@7.40pm


Things
- Legs were shaking during Body Step class.

Tuesday, 10th April 2007

Meals
8.05am
- Lipo 6 x 2 caps

9.35am (Pre-WO)
- Oats (5 spoons Quaker Oat + HL banana & low fat milk + honey + water)

12.45pm
- 250ml low fat milk

1.40pm
- Omelette (1 whole egg + 23 egg whites)
- one Fuji apple

5.20pm
- Oats (3 spoons Quaker Oat + HL banana & low fat milk + honey + water)
- Boiled Yaw Mak + soya sauce & EVO

10.30pm
- Boiled Cabbage & Carrots
- Steamed Chicken Breast (small)


Workout

@10.30am
Warm up@Stepper 8 mins

Chest Press
- 12.5kg - 14 reps
- 15.0kg - 12 reps
- 17.5kg - 10 reps

Chest Incline
- 10.0kg - 12 reps
- 12.5kg - 10 reps

Upper Back
- 17.5kg - 14 reps
- 20.0kg - 12 reps
- 22.5kg - 12 reps

Pulldown
- 22.5kg - 14 reps
- 25.0 kg - 12 reps
- 27.5kg - 12 reps

Barbell Bicep Curls
- 20lbs - 15 reps
- 30lbs - 4 reps
- 20lbs - 12 reps

Lat machine - Low Pulley
- 5.00kg - 14 reps
- 6.25kg - 12 reps

Lat machine - High Pulley
- 6.25kg - 14 reps
- 7.50kg - 12 reps
- 10.0kg - 10 reps

Triceps Dip@Easy Power Station (this is so torturing! )
- 40kg - 8 reps
- 40kg - 6 reps

Triceps Kickback
- 7lbs - 2 x 15 reps

Treadmill
- Interval 15 mins (spm: 5.8 & 9.5, Last Inteval spm:6.3 & 10.0)
- Brisk Walk 5 mins

@6.35pm
- Body Attack1 hour@6.35pm
- Stepper 20 mins (effort: 3, 4 & 5)
- Brisk walk@Treadmill 10 mins (spm: 5.0 -- 5.5)
- Streching
- Body Step 1hour @8.45pm (Skipped abs & streching part. Chose easier option)


Things
- Was terribly annoyed with my weak arms - especially tricpes!!!!!!.

- Felt sharp pain@calves & slight pain@hamstring halfway during Body Attack class. Guess, I put too much pressure on my knee & calves - should reduce my running speed.

- Planned to skip Body Step at the first place due to sharp pain@calves. Getting better later on. So, gave Body Step a go.

This post has been edited by shadowjass: Apr 10 2007, 11:02 PM

don't care la.... since I don't cheat that often.

If by doing 80kg leg press might turn me into elephant legs, without doubt I'll try chest press 80kg too with the hope that my CHEST will grow BIG.

Guess what...the first thing that my mum asked me when I reached home was *with one-of-a-kind look* "Why ur boobs shrunk so MUCH?!" Out of so many parts, she only commented on my boobs.

you are really different...

..I am aware of all that...

Same here. I find it clumpsy to have big boobs and it doesn't looks nice IMO. I don't like super big boobs either. Like you, I prefer boobs that are proportioned to my body. Erm...maybe one cup bigger than "normal" boobs.

Noted. Thanks.

Wednesday, 11th April 2007

Meals
8.35am
- Lipo 6 x 2 caps

9.05am
- Oats (5 spoons Quaker Oat + HL banana & low fat milk + honey + water)

11.30am
- 8 Roasted Almonds

2.30pm
- 2 hard-boiled eggs (whole egg)
- one slice wholemeal bread

5.20pm
- Stir-fry vege with chicken cuts (cabbage + carrots + chicken cutlets + salt + Heinz BBQ Sauce + EVO)
- one Fuji apple

9.30pm
- one egg white
- Boiled Yaw Mak + soya sauce & EVO

10.10pm *hungry*
- one Fuji apple

12.00am *hungry*
- one cup milk (HL banana & low fat milk)
- 8 roasted Almonds


Workout
- Stepper 20 mins (effort; 3 & 4)
- Streching
- Body Step 1 hour @6.35pm
- Body Balance 1 hour@7.40pm

Things
- Felt sharp pain@calves again towards the end of Body Step class.

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