Saturday, 24th Feb 2007

Meals
10.20am (pre-workout)
- one Fuji apple
- Sunseeds (1.5 scoops + 250ml low fat milk)

1.15pm
- one Fuji apple

2.00pm@Kenny Roger's
- Quarter Chicken
- 3 side dishes (corn & carrots + Green Garden Pasta + Coselaw)
- One choc muffin

6.00pm@Oasis Food Court
- Pan Mee Soup

7.00pm@Little Taiwan
- Mixed Bean Snowy Ice

8.40pm
- fruit rojak

Workout@4.15pm
- warm up 7 mins
- compound row (3 sets - 15 reps - 40, 44, & 46lbs)
- Overhead Press
--> triceps (3 sets - 15 reps - 40, 45, & 48lbs)
--> delts + pect (3 sets - 15 reps - 40, 45, & 48lbs)
- Preacher Curl (3 sets - 15 reps - 20, 24, & 28lbs)

- Body Balance

- Leg Extension (3 sets - 15 reps - 40, 45, & 50lbs)
- Leg Curl (3 sets - 15 reps - 40, 45, & 50lbs)
- Dumbbell - side, front, back (2 sets - 15 reps - 5lbs)
- Lat Pulldown - Wide grip (2 sets - 15 reps - 12kgs)
- Standing Calf (15 reps - 20kgs)

Things
- Diet sucks. staying over at friend's place these few days. No choice. Can't cook.

This post has been edited by shadowjass: Feb 28 2007, 10:06 PM

lolx..so u joined california fitness?..midvalley?

wats ur results...

Sunday, 25th Feb 2007

Meals
10.20am (pre-workout)
- one Fuji apple
- Sunseeds (1.5 scoops + 250ml low fat milk)

2.00pm
- Chicken Teppayaki

5.40pm@Oasis Food Court
- Claypot Chicken Rice --> only had half portion of the rice
- Fruit rojak

7.15pm
- one fragant pear

9.40pm
- one Fuji apple

10.30mp
- some Indian rojak
- Teh O Limau Ais


Workout
- Body Pump
- Interval@Treadmill 15 mins
- Interval@CrossRamp 15 mins

- Seated Calf (3 sets - 15 reps - 50, 60, 70lbs)
- Standing Calf (3 sets - 15 reps - 20, 20 , 40kgs)
- Adductor (3 sets - 15 reps - 25, 30, 35kgs )
- Leg Press - using toes (3 sets - 15 reps - 40, 45, 50kgs )
- Glute (15 reps - 25kgs )
- Squat@Smith Machine (2 sets - 15 reps - bar + 5 & 7.5lbs)


Things

This post has been edited by shadowjass: Feb 28 2007, 10:05 PM

Monday, 26th Feb 2007

Meals
10.30am (pre-workout)
- one Fuji apple
- Sunseeds (1.5 scoops + 250ml low fat milk)

1.00pm
- one Fuji apple

2.30pm@Oasis Food Court
- Pan Mee
- some stir-fry mixed vege with tofu
- some Fruit rojak

6.50pm
- Oat (4 spoons Quaker Oats + low fat milk + water + honey)-

9.00pm@Friend's birthday party
-->a bit of everything
- steamboat
- Mee Jawa
- agar-agar


Workout
- Warm Up 7 mins
- Stepper 15 mins
- CrossRamp 15 mins
- Arc Trainer15 mins

- Strech Machine
- Abench
--> crunches 30 reps
--> oblique 30 reps


Things
- *pain pain*

This post has been edited by shadowjass: Feb 28 2007, 10:05 PM

nope...only for the 7-day trial. My friend is a member there.

Am seeing reds everyday . Going to gym everyday? U sure ur not overtraining?

yah....redssss!

back to my own place today. So diet shall back to normal tomorrow onwards ! having a "slim" gym buddy isn't a good idea.

still thinking whether tomorrow i should workout or not...feel some pain here n there...

This post has been edited by shadowjass: Feb 26 2007, 08:02 PM

Upgrade to passport

Just for your information, lossing weight is about burning your fat but not calories. Fat happen when you do not utilies all your calories intake and soon calaries turn into fat. It is more effective if you find a way of burning fat but not calories. Keep your calories for your daily activity else you will feel tired whole day.

Thing always happen after fully burn your calories then only come to your fat. Thats why many ppl used to burn their calories but not fat. One more thing, dont ever go for "big" dinner or lunch after gym else calories that you burned will come back and you will waste all your effort.

All the best to you.

Tuesday, 27th Feb 2007

Meals
12.30pm
- Oat (5 spoons Quaker Oats + low fat milk + water + honey)

3.00pm
- 2 boiled hot dogs

4.45pm
- some guava + pineapple

7.00pm
- boiled cabbage + carrots
- steamed chicken breast

8.30pm
- one Fuji apple

10.30pm
- one Fuji apple


Workout
- Rest day

Things
- woke up late today!!

This post has been edited by shadowjass: Feb 28 2007, 10:05 PM

Thanks for ur advice.

SO how your progress now ? So far so good ?

Stat as at 9th Dec 2006:
Body Fat: 38.1%
Fat Mass: 29.0 kg
Fat Free Mass: 47.0 kg

Stats as at 30th Jan 2007
BF %: 32.1%
Fat Mass: 23.3 kg
Fat Free Mass: 49.3 kg


5.7kg fat loss and 2.3 muscle mass gained.

Not sure if i gain any weight or lose muscle mass since i missed most of my workout for the past weeks + CNY celebrations.

wow congratz...

Wednesday, 28th Feb 2007

Meals
10.15am
- boiled cabbage + carrots
- steamed chicken cuts + 5 chicken meatballs

1.30pm
- some hokkien mee
- some kueh teow with cantonese gravy

2.50pm
- one mandarin orange

6.50pm
- one Fuji apple

8.00pm
- some fried Thai Bee Hoon

Workout
- Rope Skipping - 6 sets
--> Skip rope - 50 counts
--> Bicep Curl using dumbbell 5lbs - 15 reps

- Dumbbells - Side, front, back (All 2 sets - 15 reps)
- Bpdyweight Squat - 2 sets - 20 reps

Things
Got some new stuffs:
- A pair of dumbbells and yoga mat (Thanks Stef for the birthday gift)
- Sheen Casio watch (Thanks dad)

cancelled out few items from my current wishlist. Post up pix later.

This post has been edited by shadowjass: Feb 28 2007, 10:04 PM

Thursday, 1st March 2007

Meals
12.45pm
- one Fuji apple
- 3 mini homemade sushi

3.05pm
- Kueh Teow Soup (carrots + homemade fishballs + golden mushroom + kueh teow)

4.25pm
- some homemade fruit rojak

8.00pm
- some rice
- fried fish with gravy
- stir-fry chicken with ginger & black mushroom
- boiled siu pak choy
- herbal chicken soup

Workout


Things

This post has been edited by shadowjass: Mar 2 2007, 01:39 AM

Friday, 2nd March 2007

Meals
12.30pm
- one fragant pear
- Kueh Teow Soup (homemade fishballs + golden mushroom + kueh teow)

3.00pm
- some homemade fruit rojak

6.30pm
- some rice
- curry chicken
- cucumber

Workout
- Biceps curl using dumbell 5lbs - 2 sets - 15 reps
- Dumbbells - Side, front, back (All 2 sets - 15 reps)
- Crunches - 2 sets - 20 reps
- Reverse Crunches - 2 sets - 15 reps
- Superman - 20 reps - Hold for 5 counts


Things
Did not had a good sleep. Was half-awake for the whole night. Too nervous knowing that my results will be released today. Thank god. I PASSED. Never been so nervous before for the past 22 years. I did badly for the paper - almost half of the essay left blank due to insufficient time.

Guess, I can have a good sleep tonight. Probably by late afternoon, I'll start yawning like drug addict.

This post has been edited by shadowjass: Mar 3 2007, 01:58 PM

u mean u understaood what he was talkin about?

Partly. Some of the statements were misleading.

In order to burn fat, calories depletion must occur. There's no way to burn fat first. Even when doing cardio, if you keep ur HR in fat burning zone, it takes about 30 minutes for the body to start burning fat. Correct me if I am wrong.

This post has been edited by shadowjass: Mar 2 2007, 02:15 PM

Congratulations, babe!! Worth all the sweat n tears eh

Piccies! Piccies! I demand a before n after pic!