Define "works"?. Seriously I've no idea but it gives me extra pump or energy during my workout.

Thermogenics will speed up weight loss if you workout regularly combined with a healthy and clean diet.

Tuesday, 24th April 2007

Meals
7.20am
- Oats (5 spoons Oats + HL banana milk + honey + water)

8.00am
- Lipo 6 x 2 caps

11.00am
- whey (1 scoop + water)

11.45am
- 2 slices wholemeal bread
- One hard-boiled egg

3.00pm
- Mixed vege with cantonese gravy (sawi + cabbage + carrots)
- Chicken cutlets (half breast)

5.30pm
- Lipo 6 x 2 caps

6.00-6.45pm
- One Fuji apple
- One whole egg

10.30pm
- Mixed vege with cantonese gravy (sawi + cabbage + carrots)
- One egg white

* gravy (salt + chicken stock + one egg + corn starch + white pepper)


Workout

- Body Pump 1 hour @8.30am
- Stepper 20 mins (effort 4-6)
- Brisk Walk@5.0 2 mins
- Interval@Treadmill 15 mins (spm: 5.1 & 8.8)
- Treadmill 15 mins (Incline: 10.0-14.0% Avg. spm: 5.5)

- Body Step 1 hour @8.45pm


Things
- Interval@Treadmill hardly pump up my heart rate but increasing the speed will put too much impact on my calves.

Wednesday, 25th April 2007

Meals
9.00am
- Oats (2 spoons Oats + HL banana milk + water)

9.20am
- Lipo 6 x 2 caps

11.45am
- Cheese Sandwich (2 slices wholemeal bread + low fat cheese)

3.00pm
- Sunseeds (1.5 scoops powder + 250ml low fat milk)

6.05pm
- Lipo 6 x 2 caps

6.35pm
- One cup Gold Choice's Chlorella cereal drink
- Two hard-boiled eggs

9.40pm
- Mixed vege with cantonese gravy (sawi + cabbage + carrots)
- half chicken breast

* gravy (salt + chicken stock + 1/3 egg + corn starch + white pepper)


Workout
- Warm Up@Stepper 5 mins
- Stepper 20 mins (effort 5)
- Interval@Treadmill 15 mins (spm: 5.1 & 8.8)
- Treadmill 10 mins (Avg Incline: 8.4% Avg. spm: 5.5)


Things
- Didn't workout much today.

This post has been edited by shadowjass: Apr 25 2007, 10:01 PM

Thursday, 26th April 2007

Meals

9.45am
- Lipo 6 x 2 caps

10.15am
- Oats (4 spoons Oats + HL banana milk + water)

1.15pm
- Sunseeds (1.5 scoops powder + 250ml HL milk)
- One slice Papaya

4.05am
- Cheese Sandwich (2 slices wholemeal bread + low fat cheese)

7.30pm - Hungry!!
- Chicken Mushroom Kueh Teow (4 black mushrooms + 4 pcs chicken + kueh teow)

8.00pm
- Lipo 6 x 2 caps

9.40pm
- Whey (1 sccop + 250ml HL milk)


Workout
- Yoga 45mins @5.45pm
- Body Pump 1 hour @8.45pm


Things


This post has been edited by shadowjass: Apr 26 2007, 11:05 PM

*faints* ...................

I don't have hawttttttt body YET!! so..........*hides*

Friday, 27th April 2007

Meals
8.30am
- Lipo 6 x 2 caps

9.00am
- Oats (5 spoons Oats + HL banana milk + water)

11.50pm@economic rice stall
- Siu pak choy & Beansprouts

3.00pm
- Veggies & Chicken with Pasta Sauce
(carrots + cabbage + brocolli + one green onion + 2 tomatoes + 1/2 chicken breast + EVO + 4 spoons pasta sauce + mixed herbs)

6.00pm
- One Fuji apple
- One piece KFC Hot & Spicy Chicken (breast - w/o skin)

8.10pm
- Lipo 6 x 2 caps

11.00pm
- 200ml HL milk

Workout
- Stepper 20 mins (Effort: 4-6)
- Treadmill 20 mins (Avg Incline - 13.0% & Avg spm: 5.5)
- Cardio Wave 10 mins (Effort: 10 & Avg spm: 120)
- Cross Trainer 10 mins (Effort: 7, 10 & Avg spm: 85)
- Stepper 15 mins (Effort 5)

Things

Saturday, 28th April 2007

Meals
8.10am
- Oats (5 spoons Oats + HL banana milk + honey + water)

9.10am
- Lipo 6 x 2 caps

11.25am
- Whey (1 scoop + water)

12.00pm
- Veggies & Chicken with Pasta Sauce
(carrots + cabbage + brocolli + one green onion + 2 tomatoes + 1/2 chicken breast + EVO + 4 spoons pasta sauce + lil sugar + mixed herbs)

3.10pm@economic rice stall
- Beansprouts
- One piece steamed tofu

5.40pm
- Lipo 6 x 2 caps

6.10pm
- Pan Mee Soup with 6 wantons (chicken, fish & prawn fillings)


Workout
- Warm Up@Stepper 5 mins
- Body Pump @10.00am
- Stepper 15 mins (Effort 5)

Things

R u sure?




You'll regret !!!

Sunday, 29th April 2007

Meals
8.10am
- Oats (5 spoons Oats + HL banana milk + water)

9.10am
- Lipo 6 x 2 caps

12.00pm
- one Fuji apple
- Boiled Veggies(carrots + cabbage + brocolli + light soya sauce)
- Steamed 1/2 chicken breast

3.00pm@economic rice stall
- few spoons rice
- long bean
- Tofu (1 pc)
- mamee chicken (1 small pc)

6.10pm@foodcourt
- Beansprouts
- One piece steamed tofu
- Penang Fruit Rojak

7.00pm
- McD's Choco Top

Workout
- Warm Up@Stepper 5 mins
- Body Step @10.30am (skipped abs & streching)


Things

Monday, 30th April 2007

Meals
10.20am
- Lipo 6 x 2 caps

11.00am
- Oats (2 spoons Oats + 1/2 cup HL banana milk + water)

12.00pm@economic rice stall
- few spoons rice
- long bean
- Tofu (1 pc)
- mamee chicken (1 small pc)

3.00pm
- one Fuji apple
- 8 Roasted Almonds

6.00pm@economic rice stall
- Brocolli
- Jap tofus with cantonese gravy (7-8pcs)


Workout
- Rest Day.

Things
- Planned to do Legs & cardio but couldn't wake up this morning.

This post has been edited by shadowjass: May 1 2007, 12:28 AM

Tuesday, 1st May 2007

Meals
9.00am [193 kcal]
- Oats (5 spoons Rolled Oats + 100ml cup HL banana milk + water)

9.40am
- Lipo 6 x 2 caps

12.00pm [169 kcal]
- Cheese Sandwich (2 slices wholemeal bread + low fat cheese)

3.00pm
- Half chicken breast (steamed)
- Boiled Cabbage & Carrots (1 stick-med) with cantonese gravy*

*(1/3 egg + water + chicken stock + salt + corn starch)

5.50pm@economic rice stall
- Rice (3 spoons)
- Long bean
- Tofu (1 pc)
- mamee chicken (1 small pc)

9.10pm
- Penang Fruit Rojak


Workout
- Warm up@Treadmill 5 mins [ 27 kcal]
- Stepper 20 mins (effort 6) [214 kcal]
- Brisk Walk 3 mins (6.0-6.5) [ 15 kcal]
- Interval@Treadmill 15 mins [115 kcal]
(5.3 & 6.0% ; 9.0 & 0.0%)

Things
- Was pressed for time. Couldn't workout much.

This post has been edited by shadowjass: May 2 2007, 01:13 AM

Wednesday, 2nd May 2007

Meals
9.00am [116 kcal]
- Oats (3 spoons Rolled Oats + 100ml cup HL banana milk + water)

9.35am
- Lipo 6 x 2 caps

12.00pm [169 kcal]
- Cheese Sandwich (2 slices wholemeal bread + low fat cheese)

3.00pm@economic rice stall [? 500 kcal]
- Rice (5-6 spoons)
- Long bean
- Tofu (1 pc)
- mamee chicken (1 small pc)

5.50pm
- Lipo 6 x 2 caps

6.20pm [? 100kcal]
- One big Gong Pear

7.00pm [? 50 kcal]
- 7 Roasted Almonds

9.10pm@economic rice stall [? 350 kcal]
- Spinach
- Chicken with ginger gravy (7pcs)


Workout
- Stepper 18 mins (effort 6) [191 kcal]
- Body Attack 10 mins [? 50 kcal]
- Interval@Treadmill 15 mins [135 kcal]
(5.3 & 7.0% ; 9.0 & 2.0%)
- Stepper 20 mins (effort 6 & 7) [238 kcal]

Things

This post has been edited by shadowjass: May 2 2007, 09:53 PM

Wednesday, 2nd May 2007

Meals
9.05am
- Lipo 6 x 2 caps

9.35am [260 kcal - 44.0/10.6/4.6]
- Oats (5 spoons Rolled Oats + 100ml cup HL banana milk + water)
- One Fuji apple (med)

12.00pm [213 kcal - 21.3/18.1/6.1]
- 2 slices wholemeal bread
- One whole egg & one egg white

3.10pm@economic rice stall [400 kcal - 40.0/46.5/6.0]*
- Spinach
- Chicken with ginger gravy (6pcs -med)
- Boiled Yaw Mak (~4oz)

6.10pm
- Cheese Sandwich (2 slices wholemeal bread + low fat cheese)
- One whole egg

7.45pm
- Lipo 6 x 2 caps

8.15pm [179kcal - 14.5/20.5/4.3]
- Whey (0.5 scoop) + 250ml Low Fat Milk

11.00pm [117 kcal - 3.0/24.0/1.0]
- Whey (1 scoop) + water

Workout
- Body Attack 1 hour@8.45pm [250 kcal]*
- Interval@Treadmill 10 mins [85 kcal]
(5.3 & 7.0% ; 9.0 & 2.0%)
- Stepper 10 mins (effort 6) [110 kcal]

Things
TDEE (w/o exercise) : 1660 kcal
Total Cals Consumed : 1408 kcal
Total Cals Burned : 445 kcal
Daily Deficit : 697 kcal

Working....

I thought 500 - 1000 kcal deficit is an acceptable range..
if only 500 kcal deficit I won't be able to lose 3kg before 18th of May...

hmmm..should be fine I think..have even larger deficit on Wed...ard 1025kcal which is not so good.

Am having harder times losing the fat now...haih...previously only 1.3kg fat loss in 3 weeks which was quite dissapointing..

This post has been edited by shadowjass: May 4 2007, 12:18 AM

Friday, 4th May 2007

Meals
8.30am [200 kcal - 30.0/10.3/4.3]
- Oats (5 spoons Rolled Oats + 100ml cup HL banana milk + water)

9.10pm
- Lipo 6 x 2 caps

12.00pm@Economic rice stall [440 kcal]*
- Rice (6 spoons) - 120 kcal
- Beansprouts (1/3 pack) - 80 kcal
- 1 pc Tofu - 100 kcal
- 1 pc Mamee chicken (med) - 80 kcal
- One Fuji apple (med) - 60 kcal - 14.0/0.3/0.3

3.25pm [269 kcal - 26.4/23.3/7.8]*
- 2 slices wholemeal bread
- One whole egg & one egg white
- One slice Low Fat Cheese
- Lettuce

6.00pm@Chicken rice stall [ 245 kcal - 22.3/31.5/3.3]*
- 2 slices wholemeal bread
- Chicken only - roasted (6 pcs)

8.45pm [138 kcal - 1.0/29.0/2.0]*
- One piece Fried Chicken part

12.00am [139 kcal - 13.8/12.5/3.6]
- 250ml HL milk


Workout
- Warm up @Treadmill 7 mins [34 kcal]
- Stepper 20 mins (effort 6 & 7) [236 kcal]
- Treadmill 5 mins (Avg: 5.3 & 12.4%) [50 kcal]
- Treadmill 15 mins (Avg: 5.5 & 14.0%) [170 kcal]
- Stepper 10 mins (effort 6,7,8) [125 kcal]

Things
TDEE (w/o exercise) : 1660 kcal
Total Cals Consumed : 1431 kcal
Total Cals Burned : 710 kcal
Daily Deficit : 939 kcal

- Despite eating so much I have even large deficit. Will take milk later to cover up the deficit.

This post has been edited by shadowjass: May 6 2007, 09:16 AM

Saturday, 5th May 2007

Meals
8.00am [221 kcal - 33.8/10.3/4.5]
- Oats (5 spoons Rolled Oats + 100ml cup HL choc + water)

8.20pm
- Lipo 6 x 2 caps

12.00pm@Economic rice stall [422 kcal]*
- Rice (3 spoons) - 60 kcal
- Beansprouts (1/3 pack) - 120 kcal
- 1 pc Tofu - 100 kcal
- 1 pc Mamee chicken (med) - 80 kcal
- One slice wholemeal bread - 62 kcal

3.10pm [447 kcal - 39.2/43.8/12.1]
- 2 slices wholemeal bread
- One whole egg & one egg white
- One slice Low Fat Cheese
- Lettuce
- Whey (0.5 scoop) + Low Fat milk - [14.3/20.5/4.3]

6.00pm [350 kcal]*
- Siu Pak choy - 150
- 1 piece Tofu (steamed) - 100
- One Gong Pear (big) - 100

10.30pm [100 kcal]*
- 4 oz boiled Yaw Mak - 100


Workout
- Body Step 45 mins [375 kcal]*
- Cardio Wave 10 mins (with 5lbs DBs) [101 kcal]

- Treadmill 15 mins - spm: 5.5 & 14.0% [154 kcal]
*In between:-
--> 3 sets - Triceps Extension - 7lbs DB - 15 reps - spm: 4.5 ; Incline: 14.0%
--> 2 sets - 1 min@9.0 & Incline 3.0

- Interval @Treadmill 6 mins [50 kcal]
--> 1 mins @6.0 & 3.0%
--> 40 sec @10.0 & 3.0%

- Stepper 10 mins [120 kcal]
--> 5 mins @effort 7
--> 1 min @effort 5
--> 3 mins @effort 6
--> 1 min @effort 8

Things
TDEE (w/o exercise) : 1660 kcal
Total Cals Consumed : 1540 kcal
Total Cals Burned : 800 kcal
Daily Deficit : 920 kcal

Couldn't agree more....If not because of counting cals, I don't even realise that all this while I've been eating too little.

Since Dec 2006.

As according to Syd G, 1 cup of rice = 240 kcal

So, I assume 6 spoons of rice is ard 1/2 cup...some of the cals are made-up figures based on my own assumption.

That's how my friend call it. I don't think is marmite chicken coz it doesn't have marmite taste at all.

Sunday, 6th May 2007

Meals
8.00am [221 kcal - 33.8/10.3/4.5]
- Oats (5 spoons Rolled Oats + 100ml cup HL choc + water)

11.50am@Economic rice stall [373 kcal]*
- Long Beans (1/2 pack) - 150 kcal
- 1 pc Tofu (steamed) - 100 kcal
- 2 slice wholemeal bread - 123 kcal

2.50pm [224 kcal - 36.4/12.0/3.3]
- 2 slices wholemeal bread
- One slice Low Fat Cheese
- One Fuji apple (small)

5.40pm@Economic rice stall [300 kcal]*
- Beansprouts (1/2 pack) - 120 kcal
- 1 pc Tofu - 100 kcal
- 1 pc Mamee chicken (med) - 80 kcal

11.30pm [140 kcal - 9.8/19.5/2.5]
- Whey (0.5 scoop) + 150ml low fat milk


Workout
- Rest Day


Things
TDEE (w/o exercise) : 1660 kcal
Total Cals Consumed : 1258 kcal
Total Cals Burned : none
Daily Deficit : 402 kcal

This post has been edited by shadowjass: May 6 2007, 11:25 PM

So when are we meeting up?



You mean i underestimate the cals? Actually, I doubt the accuracy too. The cals consumed might be far above that. Since I buy food for my lunch from economic rice stall, I've a bit lost on the counting part.

Ok, well. I weighed myself this morning. I assume a 5 mins warm on Cardio Wave is not counted as a workout.

Weight : 67.2kg
BMI : 25.3
FAT % : 30.1%
Fat Mass : 20.2kg (Lost 0.9kg)
Fat Free Mass : 47.0kg
Total Body Water : 34.4kg

I only left with 12 days before 18th May.....
Excessive sweating will cause dehydration. That will only make my BF% shoot up even higher.

Monday, 7th May 2007

Meals
10.00am [275 kcal - 42.6/12.7/5.7]
- Rolled Oats (7 spoons)
- 100ml HL choc

12.00pm [334 kcal - 31.3/27.2/11.6]
- Veggie (1 cup Tomatoes + 1 cup Cabbage + 1/2 cup carrots + 1 & 1/3 cup Yaw Mak) - 105 kcal
- 1/3 whole egg - 25 kcal
- 1 tbsp corn starch - 35 kcal
- 1/2 tbsp chicken stock - 4 kcal
- 1/2 cup chicken - 105 kcal
- 1/2 tbsp EVO - 60 kcal

2.20pm
- Lipo 6 x 2 caps

2.50pm [297 kcal - 47.7/17.1/4.2]
- 3 slices wholemeal bread
- 1 slice Low Fat Cheese
- 1 cup Lettuce
- 1 Fuji apple (small)

5.45pm [123 kcal - 21.3/6.5/1.3]
- 2 slices wholemeal bread

6.10pm [376 kcal - 17.0/68.0/4.0]
- 2 pc KFC Hot & Spicy Chicken (w/o skin & breading)
- Ketchup [60 kcal]*

8.00pm
- Lipo 6 x 2 caps

10.45pm [253 kcal - 24.3/27.0/4.6]
- Whey (1/2 scoop)
- 100ml HL Choc + 200ml HL Plain


Workout
- RPM 45 mins {350 kcal]*
- Stepper 10 mins (effort 6) [110 kcal]
- Cardio Wave 10 mins (effort: 8 ; Avg Power: 109) [97 kcal]


Things
TDEE (w/o exercise) : 1660 kcal
Total Cals Consumed : 1658 kcal
Total Cals Burned : 557
Daily Deficit : 559 kcal

Total Carbs : 184.2 (45%)
Total Protein : 158.5 kcal (38%)
Total Fat : 31.4 (17%)

This post has been edited by shadowjass: May 8 2007, 11:41 PM