Tuesday, 5th June 2007

Meals
8.30am
- Oats (9 spoons) + 200ml HL milk + 1/2 tbsp honey

11.10am
- 4 tbsp Homemade Muesli (Roasted Almonds, Raisins & Oats)

1.00pm
- Pasta (1/2 cup cooked spaghetti + 2 oz Tuna + 1/2 Yellow onion + 1 tomato + 1/3 cup whole peeled tomato + Agnesi Pasta sauce + 1 tsp sugar, salt, pepper & mixed herbs)

2.15pm
- 4 tbsp Homemade Muesli (Roasted Almonds, Raisins & Oats)
- One slice wholemeal bread + 1/2 tbsp PB

5.35 - 6.00pm
- One Fuji apple
- 2 slices wholemeal bread + 3/4 tbsp PB

9.40pm
- One Fuji apple

10.15pm
- Chicken & Tunawith Pasta Sauce ( ~3.5 oz chicken + 2 oz Tuna + 1/2 Yellow onion + 2 tomato + 1/3 cup whole peeled tomato + Agnesi Pasta sauce + 1 tsp sugar, salt, pepper & mixed herbs)


Workout
- Body Attack 1 hour @6.35pm
- Cardio Wave (with 5 lbs DBs) 10 mins (effort 10)
- Stepper 15 mins (effort 6)


- Cheat Day 8 -

TDEE (w/o exercise) : 1662 kcal
Total Cals Consumed : -
Total Cals Burned : -
Daily Deficit : -


Things

This post has been edited by shadowjass: Jun 6 2007, 09:13 PM

Yupz...DBs makes me work harder & sweat more..

Wednesday, 6th June 2007

Meals
11.30am
- Oats (8 spoons) + 200ml HL milk + 1/2 tbsp honey

1.10pm
- One whole dragon fruit

3.45pm
- Cheesy Omelette (1 whole egg + 3 whites + 1 RF cheese)
- 3 slices wholemeal bread

5.00pm
- 4 tbsp Homemade Muesli (Roasted Almonds, Raisins & Oats)

8.45pm @economic rice stall
- 1/4 pack mixed veggies
- 1.5 cup chicken

10.00pm
- one Fuji apple (big)


Workout
- Body Pump 45 mins @5.45pm
- Body Step 1 hour @6.35pm
- Stepper 20 mins (effort 6)


- Cheat Day 9 -

TDEE (w/o exercise) : 1662 kcal
Total Cals Consumed : -
Total Cals Burned : -
Daily Deficit : -


Things

This post has been edited by shadowjass: Jun 7 2007, 03:12 AM

Thursday, 7th June 2007

Meals
5.15am
- Oats (8 spoons) + 200ml HL milk + 1/2 tbsp honey
- 4 tbsp Homemade Muesli (Roasted Almonds, Raisins & Oats)

11.40am
- One Fuji apple (big)

12.45pm @economic rice stall - Crazeeeeeeeeeeeee !!
- 1/2 pack spinach + 1/2 pack long bean
- 1 pc Tofu
- 3 pcs chicken (med)
- ~0.5 cup rice

4.15pm
- Cheesy Omelette (1 whole egg + 3 whites + 1 RF cheese)
- 3 slices wholemeal bread

5.15 - 6.00pm
- 4 tbsp Homemade Muesli (Roasted Almonds, Raisins & Oats)
- 1/3 cup black coffee + 2 tabs EQUAL

9.30pm
- 1/2 can Button Mushrooms
- 1/2 cup Steamed Chicken
- 1/2 cup Carrots + 2 cup Cabbage


Workout
- Warm Up @Cardio Wave 5 mins
- Cardio Wave 15 mins (with 5 lbs DBs) (effort 10)
- Cross Trainer 20 mins (effort 7-8)
- Stepper 20 mins (effort 6)

- Intermediate Step 1 hour @7.40pm <-- Not counted as workout. I spent more time observing how to master the steps rather than working out.


- Cheat Day 10 -

TDEE (w/o exercise) : 1662 kcal
Total Cals Consumed : -
Total Cals Burned : -
Daily Deficit : -


Things
- Today's lunch was a crazy one.

- Exam is just around the corner - will not be doing makro for the moment. Will try to cook or eat clean whenever possible.

This post has been edited by shadowjass: Jun 7 2007, 09:48 PM

Friday, 8th June 2007

Meals
11.30am
- Oats (10 spoons)
- 200ml HL banana

1.10pm
- one Dragon fruit

2.40pm
- Stir-fry Veggie & Tuna (4oz Tuna + 3/4 cup chopped Tomatoes + 1 yellow onion + 1/2 tbsp EVO )
- 3 slices wholemeal bread
- 1/2 tbsp PB

6.30pm
- Whey (1 scoop) + water

7.30pm - 8.00pm
- Oats (6 spoons) + 100ml HL Banana
- Steamed Fish (palm size)
- Mixed Veggies in Cantonese Gravy (1 cup Sawi + 1 cup Cabbage + 1/4 cup Carrots)

* gravy (+ 1 egg white + chicken stock, light soy sauce, salt, pepper, corn starch)


Workout
Warm up@Treadmill 10 mins

Chest Press
- 12.5 kg - 15 reps
- 15.0 kg - 15 reps

Barbell Bench Press (using Body Pump's Barbell)
- 5.0 kg each side + Barbell - 15 reps
- 6.0 kg each side + Barbell - 15 reps
- 7.0 kg each side + Barbell - 10 reps

Pulldown
- 22.5 kg - 15 reps
- 25.0 kg - 15 reps

Upper Back
- 17.5 kg - 15 reps
- 20.0 kg - 15 reps

DB Triceps Kickback
- 7 lbs - 2 x 15 reps

Triceps Extension
- 10 lbs - 2 x15 reps

Barbell Bicep Curls
- 20 lbs - 2 x 15 reps

Side Lateral Raise - Side & Front
- 7lbs - 15 reps

Front Lateral Raise
- 7lbs - 15 reps

DB Shoulder Press
- 5lbs - 15 reps

- Cardio Wave 10 mins (with 5 lbs DBs) (effort 10)
- Treadmil 10 mins (Gradient: 10.0% & spm: 5.5)

- Body Step 45 mins @5.45pm


- Cheat Day 11 -

TDEE (w/o exercise) : 1662 kcal
Total Cals Consumed : -
Total Cals Burned : -
Daily Deficit : -

Things

Saturday, 9th June 2007

Meals
10.20am
- Oats (10 spoons)
- 200ml HL banana

2.10pm @economic rice stall
- ~ 1/2 cup rice
- Sweet & Sour Pork
- Chicken
- Mixed vege with black mushroom

3.10 - 5.15pm
- 3 tbsp Homemade Muesli (Roasted Almonds, Raisins, Rolled Oats)

7.45pm
- One Dragon fruit

8.20pm
- Steamed Fish (3/4 palm size)
- Mixed Veggies in Cantonese Gravy (2 cup Sawi + 1 cup Cabbage + 1/4 cup Carrots + 1 Tomato)

* gravy (1 whole white + chicken stock, light soy sauce, salt, pepper, corn starch)


Workout
- Body Jam 1 hour @11.15am
- Body Combat 1 hour @12.30pm


- Cheat Day 12 -

TDEE (w/o exercise) : 1662 kcal
Total Cals Consumed : -
Total Cals Burned : -
Daily Deficit : -

Things

This post has been edited by shadowjass: Jun 9 2007, 09:06 PM

Sunday, 10th June 2007

Meals
9.20am
- Oats (10 spoons)
- 200ml HL banana

12.45pm
- ~ 1/2 cup rice
- Pork & Onions cooked in dark soy sauce (3/4 palm size)
- 1/2 pack veggie (Spinach & ?)
- Hainanese Rojak
(Crispy Fried dough fritters, Beancurd, Beansprouts, Pineapple & Cucumber mixed with Thai Chili Sauce & chopped peanuts )

5.00pm
- One Dragon fruit
- 2 slice wholemeal bread + 1 tbsp PB

8.00pm
- Cheesy Omelette (1 whole egg + 2 egg white + 1 RF cheese)
- 1 slice wholemeal bread
- One Fuji Apple


Workout
- Body Step 1 hour @10.30am
- Cardio Wave 15 mins


- Cheat Day 13 -

TDEE (w/o exercise) : 1662 kcal
Total Cals Consumed : -
Total Cals Burned : -
Daily Deficit : -

Things

This post has been edited by shadowjass: Jun 10 2007, 11:31 PM

Yupz...I prepare most of my food. I can't really cook so that's why most of the food are identical. I'm still OK with it but I'm kinda sick with boiled cabbage.

Monday, 11th June 2007

Meals
12.00pm
- Oats (10 spoons)
- 200ml HL banana

2.15pm
- Mixed Veggies & Chicken cutlets in Cantonese Gravy (3.5oz chicken cutlets + 1 cup Sawi + 3 cup Cabbage + 1/3 cup Carrots)

3.30pm
- One Dragon fruit
- 6 tbsp Homemade Muesli

5.10pm
- Oats (8 spoons)
- 200ml HL banana

10.15pm @economic rice stall
- Half pack leafy green
- 5-6 pcs chicken

Workout
- Cardio Wave 10 mins
- Interval @Treadmill 15 mins (spm: 5.3 & 9.0)
- Body Combat @7.40pm


- Cheat Day 14 -

TDEE (w/o exercise) : 1662 kcal
Total Cals Consumed : -
Total Cals Burned : -
Daily Deficit : -


Things

This post has been edited by shadowjass: Jun 11 2007, 10:15 PM

Tuesday, 12th June 2007

Meals
8.30am
- Oats (10 spoons) + 200ml HL banana

11.50am
- 2 slices wholemeal bread + 1 slice RF Cheese

4.15pm
- 3 slices wholemeal bread + 1.5 tbsp PB

8.20pm
- Stir-fry Veggie & Tuna (4 oz Tuna + 1 yellow onion + 1 & 1/4 cup Tomatoes + 1/2 tbsp EVO)

10.15pm
- One Fuji apple


Workout
- Warm Up @Stepper 10 mins
- Cardio Wave 15 mins (effort 10)
- Cardio Wave 30 mins (effort 3) - Not counted. Was chatting with friend.
- Body Attack @6.35pm

- Cheat Day 15 -

TDEE (w/o exercise) : 1662 kcal
Total Cals Consumed : -
Total Cals Burned : -
Daily Deficit : -

Things


This post has been edited by shadowjass: Jun 12 2007, 10:22 PM

Wednesday, 13th June 2007

Meals
12.00pm
- Oats (10 spoons) + 200ml HL banana

2.15pm
Stir-fry Veggie & Tuna (4oz Tuna + 1 Yellow Onion + 3/4 cup Tomatoes + 1/4 cup Carrots + 1/2 tbsp EVO)

4.10pm
- 3 slices wholemeal bread
- Cheesy Omelette (2 whole eggs + 1 egg white + 1 RF Cheese)

5.00pm
- 1/3 cup Black Coffee + 1 tab EQUAL

8.05pm
- 1 tbsp honey + water
- 1 scoop whey + water

9.00pm
- Mixed Veggies & Chicken in Cantonese Gravy (3.5oz Chicken cutlets + 3 cup Cabbage + 1/2 cup Carrots)

* gravy (1 egg white, chicken stock, light soy sauce, salt, pepper, corn starch)

10.00pm
- One Fuji Apple


Workout
- Warm Up @Cardio Wave 10 mins (effort 10)
- Body Pump 45 mins@5.45pm
- Body Step @6.35pm

- Cheat Day 16 -

TDEE (w/o exercise) : 1662 kcal
Total Cals Consumed : -
Total Cals Burned : -
Daily Deficit : -

Things

This post has been edited by shadowjass: Jun 13 2007, 10:10 PM

Anything wrong with that? It's nice!

Yupz...my bad...yesterday's meals was not so good. Went for facial after class..Just grab something light to eat not knowing that the facial would take such long hours !

Thursday, 14th June 2007

Meals
9.10am
- Oats (10 spoons) + 200ml HL banana

12.10pm @economic rice stall
- 1 piece Tofu
- 1 pack veggies (1/2 pack leafy greens + 1/2 pack long bean)

2.35pm
- One Fuji Apple (big)
- One slice wholemeal bread + 1/2 slice LF cheese

4.30pm
- 2 slices wholemeal bread + 3/4 tbsp PB

7.15pm
- Tuna & Veggies with Pasta Sauce (4oz Tuna + 1.5 cups Brocolli + 1/3 cup Carrots + 1 Yellow onion (med) + 1 tomato + 4 tbsp Pasta sauce + sugar, salt & mixed herbs)

8.00pm
- One Fuji apple

12.00am
- One cup Black Coffee + 2 tabs EQUAL


Workout
- Rest day


- Cheat Day 17 -

TDEE (w/o exercise) : 1662 kcal
Total Cals Consumed : -
Total Cals Burned : -
Daily Deficit : -

Things

This post has been edited by shadowjass: Jun 15 2007, 09:57 AM

I think I've answered this few times...

There are many other factors need to be taken into consideration to evaluate the effectiveness of Lipo 6.

Seriously I've no idea but it gives me extra pump and energy during workout. I sweat more and takes less time to bring up my heart rate. Since u workout regularly and watch what u eat, Lipo 6 might help to speed up weight loss. My 2 cents.

Friday, 15th June 2007

Meals
9.40am
- Oats (10 spoons) + 200ml HL banana

12.00pm @economic rice stall
- 1 piece Tofu
- 3/4 pack veggies (Beansprouts + long bean)
- ~ 4 tbsp rice

2.00pm
- One Fuji Apple (big)
- 4 tbsp Homemade Muesli

4.15pm
- 1 pc KFC Hot & Spicy (Breast - w/o skin)
- 1 pc KFC Original (Breast - w/o skin)

8.00pm
- 1 pkt Watermelon

8.30pm
- Oats (6 spoons) + 100ml HL banana


Workout
- Warm up@Cardio Wave 10 mins
- Cardio Wave 15 mins (effort 10)
- Stepper 10 mins (effort 6 & 7) [111 kcal]
- Body Step 1 hour @6.35pm


- Cheat Day 18 -

TDEE (w/o exercise) : 1662 kcal
Total Cals Consumed : -
Total Cals Burned : -
Daily Deficit : -

Things

Saturday, 16th June 2007

Meals
9.45am
- Oats (8 spoons) + 200ml HL banana

11.40pm @economic rice stall
- 1 piece Tofu
- 2 pcs chicken (med)
- 1/3 pack Beansprouts
- ~ 4 tbsp rice

3.00 - 3.30pm
- One Dragon fruit
- 2 slices Wholemeal Bread + 1 slice LF Cheese

5.00pm
- some Homemade Muesli (Rolled oats, Roasted Almonds, Raisins)
- Almonds
- Oats (5 spoons) + LF milk + honey

7.20pm
- Tuna & Veggies with Pasta Sauce
(4oz Tuna + 2 cups Cabbage + 3/4 cup Carrots + 1 Yellow onion + 3/4 cup tomatoes + 4 tbsp Pasta sauce + sugar, salt & mixed herbs, lemon juice)


Workout
- Rest day.


- Cheat Day 19 -

TDEE (w/o exercise) : 1662 kcal
Total Cals Consumed : -
Total Cals Burned : -
Daily Deficit : -


Things
- Non-stop eating - was craving for something to munch. exam pressure!

This post has been edited by shadowjass: Jun 16 2007, 08:17 PM

KFC is not that bad as long as you don't eat the SKIN.

Sunday, 17th June 2007

Meals
9.15am
- Oats (8 spoons) + 200ml HL milk + honey

12.00pm @economic rice stall
- 2 pcs chicken (med)
- 1 pc Tofu
- 2/3 pack veggies (Long bean + Spinach)
- ~ 4 tbsp rice

2.30pm
- Black Coffee + 2 tabs EQUAL

3.50pm
- 2 slices Wholemeal Bread
- 2 half-boiled eggs

7.00pm
- Tuna & Veggies with Pasta Sauce
(2oz Tuna + 2 cups Cabbage + 1/2 cup Carrots + 1 Yellow onion + 3/4 cup tomatoes + 4 tbsp Pasta sauce + sugar, salt & mixed herbs, lemon juice)

9.00pm
- One Fuji apple
- 5 Roasted Almonds

Workout
- Rest day.

Things

---

Added on June 25, 2007, 10:38 pmMonday, 18th June 2007

Meals
4.00am
- White Coffee (Old Town 3-in-1 - 1/2 sachet) + HL milk + water

6.30am
- Oats (8 spoons) + 100ml HL milk + honey

11.30pm @economic rice stall
- 2 pcs chicken (med)
- 1 pc Tofu
- 1/2 pack Spinach
- ~ 6 tbsp rice

2.00pm
- 10 Roasted Almonds

6.00 - 6.30pm
- One Fuji apple
- Paparik Beef rice (1/2 serving rice + beef slices - <10 ) - so kedekut !
- some Black Pepper chicken

Workout
- Rest day.

Things

---

Added on June 25, 2007, 10:44 pm
Tuesday, 19th June 2007

Meals
4.00am
- White Coffee (Old Town 3-in-1 - 1/2 sachet) + HL milk + water

9.45am
- Oats (10 spoons) + 100ml HL milk + honey

2.20 - 3.00pm
- One Fuji apple
- 2 wholemeal bread + cheese

4.30pm
- Oats (7 spoons) + 100ml HL milk + honey
- 5 Roasted Almonds

8.20pm
- Tuna & Veggies with Pasta Sauce
(2oz Tuna + 2 cups Cabbage + 1/2 cup Carrots + 1 Yellow onion + 3/4 cup tomatoes + 4 tbsp Pasta sauce + sugar, salt & mixed herbs, lemon juice)


Workout
- Warm up @Cardio Wave 10 mins (with 5lbs DBs)
- Stepper 15 mins (effort 6)
- Body Attack 1 hour @6.35pm

Things

---

Added on June 25, 2007, 10:52 pmWednesday, 20th June 2007

Meals

11.00pm @economic rice stall
- 2 pcs chicken (med)
- 1 pc Tofu
- 1/2 pack Spinach
- ~ 6 tbsp rice

1.00pm
- One Fuji apple

2.10pm
- 2 wholemeal bread
- Cheesy Omelette (2 whole eggs + 1 slice LF cheese)
- Black Coffee + 2 tabs EQUAL

4.00pm
- Oats (7 spoons) + 100ml HL milk + honey
- 5 Roasted Almonds

5.00pm
- Black Coffee + 2 tabs EQUAL

7.15pm
- Whey (1 scoop) + water

8.00pm
- Veggies & Chicken cutlets with Cantonese Gravy
(1.5 cups Cabbage + 1/2 cup Carrots + 1 cup Sawi + 1 cup Chicken + 1 whole egg + seasoning)

Workout
- Warm up @Cardio Wave 10 mins
- Body Pump 45 mins@5.45pm

Things

This post has been edited by shadowjass: Jun 25 2007, 11:06 PM

Thursday, 21st June 2007

Meals
8.20am
- Oats (8 spoons) + 100ml LF milk + sugar

11.20pm @economic rice stall
- 2 pcs chicken (med)
- 1 pc Tofu
- 1/2 pack Spinach
- ~ 6 tbsp rice

12.45pm
- Black Coffee + 2 tabs EQUAL

2.00pm
- One Fuji apple
- 5 Roasted Almonds

4.00 - 4.30pm
- 2 wholemeal bread
- 2 half-boiled eggs
- 6 tbsp Muesli

7.15pm
- 2 Tomatoes + 1 cup Cabbage + 1 Yellow Onion + 4oz Tuna

Workout
- Rest day.

Things

This post has been edited by shadowjass: Jun 25 2007, 11:05 PM

Friday, 22nd June 2007

Meals
6.15pm
- 1 sachet Nescafe 3-in-1 + 3 tbsp Nestum

8.30am
- Oats (7 spoons) + 100ml LF milk + sugar

11.30pm @economic rice stall
- 2 pcs chicken (med)
- 1 pc Tofu
- 1/2 pack Spinach

1.40 - 2.00pm
- Nescafe Ice
- 5 Roasted Almonds

5.40 - 6.30pm
- 2 wholemeal bread + 1 slice LF Cheese
- 8 Roasted Almonds

Workout
- Rest day.

Things

This post has been edited by shadowjass: Jun 25 2007, 11:05 PM