OMG ur BF% chasing mine dy You lost 5.7kg of fat in 2 months? Nice

Congratulations on your fat loss!! Looks like i need to crank up my workouts to match ur progress

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

looking good

superman ??

lol this

http://forum.lowyat.net/topic/387127/+240

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

Like zis?

Thursday, 1st Feb 2007

Meals
11.30am
- tuna sandwich (2 wholemeal bread + tuna + lettuce)

1.30pm (lunch@Taipan)
- economic rice (3 spoons of rice + tofu with cantonese gravy + vege with oyster sauce) --> half of my normal portion
- Penang fruit rojak --> shared with friens

5.00pm
- one pear

7.00pm
- steamed fish (2 small pieces) with light soya sauce + lil sugar + shallot oil
- steamed brocolli + carrots + cabbage

8.50pm
- one orange
- one glass honey

Workout
- Rest Day was too lazy to workout....

This post has been edited by shadowjass: Feb 2 2007, 07:45 PM

---

Added on February 1, 2007, 4:50 pmyupz....correct...what's that called?

We call that superman too To strengthen your core. See how long you can last in that position and let us know.

Friday, 2nd Feb 2007

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

1.10pm@cafeteria
- economic rice (5 spoons of rice + 1/2 steamed tofu with oyster sauce + stir-fry cabbage)

4.00pm
- one small Fuji apple

7.30pm
- steamed chicken breast
- boiled brocolli + carrots + cabbage

8.45pm
- 2 oranges

Workout
Gosh, I've been slacking... Argghh...should not have freeze my FF account. OMG.

some light exercise@10.15pm
- Bodyweight Squat - 2 sets - 30 reps
- Lunges (with 1.5 Lit bottle water) - 2 sets - 20 reps
- Superman - 2 sets - 20 reps
- Crunches with leg hanging - 30 reps
- Crunches - touching shoe - 30 reps
- Reverse crunches - 2 sets - 10 reps & hold
- Rope skipping
--> 50 counts + crunches - 20 reps - 5 sets
--> 50 counts + marching - 20 reps - 5 sets

Things
- shopped for groceries today@Giant...bought
- 15 apples@RM0.58 each (darn cheap!)
- 5 china navel orange (RM0.68 each...what a steal..selling at RM1.69 last week)
- Kraft extra light cheese (RM6.98... bought at RM7.99 last time)
- cabbage, brocolli & carrots
- low fat milk
- chicken breast
- Heinz Cream of mushroom
- Grey Oyster Mushroom

*I'm getting smarter in prices now since I shop for groceries almost every week.

bahhhh...another 55 mins to go before my "BIG" day ..1 year older...

This post has been edited by shadowjass: Feb 2 2007, 11:07 PM

How long was each of those 20 reps for Superman? You should try to hold urself in that position for as long as you can, and when u can't hold it anylonger and drop, that should count as 1 rep. Maybe you can start by holding on for 10 seconds for each rep and slowly increase the holding time as you progress.

This post has been edited by yeeck: Feb 2 2007, 11:55 PM

Your birthday on the 3rd of February?

erm...I just hold it for 2-3 seconds then drop...only the last rep I try to hold as long as possible until I can't hold it any longer... will try to hold 10 sec for each rep next time..

yes...

, shadowjass!!

Saturday, 3rd Feb 2007 - It's my Birthday!!

Meals
8.45am *blurppp*
- Oat (5 spoons Quaker Oat + Low Fat Milk + honey)
- 1 big China Navel Orange (= 2 small oranges)

12.15pm
- one Fuji apple

1.45pm
- steamed chicken breast
- boiled brocolli + cabbage + carrots

5.30pm
- half apple

7.30pm - Dinner@Tony Roma's *blurppp*
- Grilled Rose & Garlic Chicken (served with rice & steamed brocolli)
- Pineapple Sunrise
- a bit of friends' dishes
- 2 sips of strawberry milkshake...

10.30pm@Halo Cafe
- Rose In Love
- 1 slice of cheese cake from King's

12.10pm
- 1 slice of Pandan Layer cake from King's (2nd round )

Workout

Before Breakfast...(8.00am)
- Rope skipping --> 50 counts + marching 20 reps - 10 sets
- Bodyweight Squat - 2 sets - 20 reps

*run out of time*

- Stand for 8 hours


Things
I'm 1 year older now...will be pigging out @ Yuen's Steamboat Buffet today.. -->location changed. Dinner at Tony Roma's, Pyramid.
*happy*

This post has been edited by shadowjass: Feb 4 2007, 03:27 AM

thanks..

HAPPY BURFDAY



This post has been edited by nezzy: Feb 3 2007, 09:21 AM

thanks nezzy.

Happy belated birthday and congrats on your weightloss. I've not been seeing many logs and I'm happy with the progress you've had.

Do you have a nephew or a little cousin that's like, light? Maybe you can offer him/her a piggyback and squat with them. Then run about them also, it'd be great fun for the family and could help ya with the weightloss as wel.

Mango juice's joke, liquor to go for me.