Saturday, 23rd June 2007

Meals
11.40pm @economic rice stall
- 2 pcs chicken (med)
- 1 pc Tofu
- 1/2 pack Spinach
- 1/2 pack long bean

3.30pm
- One Fuji apple

4.20 - 6.30pm
- 2 wholemeal bread
- Cheesy Omelette (2 whole eggs + 1 slice LF

8.00pm
- Veggies & Chicken cutlets with Cantonese Gravy
(3/4 cups Cabbage + 1/2 cup Carrots + 1 cup Sawi + 1 cup Chicken + 1 whole egg + seasoning)

Workout
- Rest day.

Things

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

Sunday, 24th June 2007

Meals
12.00pm @economic rice stall
- 3 pcs chicken (med)
- 1/2 pack Cabbage
- 1/2 pack long bean

6.30pm
- One Fuji apple

7.00pm
- Veggies with Cantonese Gravy(few Carrots + 1 cup Sawi + 1 whole egg + seasoning)
- 2oz Tuna (lemon juice + salt & pepper)
- 2 wholemeal bread

Workout
- Rest day.

Things
- Slept from 2.30 - 6.15pm.

Sunday, 24th June 2007

Meals
12.30pm @economic rice stall
- 2 pcs chicken (med)
- 3/4 pack veggies (Cabbage + long bean)
- ~ 6 tbsp rice

2.30pm
- 2 wholemeal bread + 2oz Tuna
- 6 tbsp Homemade Muesli

5.15pm
- Oats (8 spoons) + 100ml HL milk + sugar

9.30pm
- 3/4 pack leafy greens
- Stir-fry veggie with Tuna (4oz Tuna + 1 Tomato + 1 Yellow Onion + 0.5 tbsp EVO, lemon juice, salt & pepper)

Workout
- Warm Up @Cardio Wave 10 mins

Chest Press
- 5.0 kg - 12 reps
- 10.0 kg - 12 reps
- 12.5 kg - 12 reps
- 15.0 kg - 12 reps

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

High Pulley
- 6.25 kg - 12 reps
- 7.50 kg - 12 reps

Low Pulley
- 5.00 kg - 12 reps
- 6.25 kg - 12 reps

DB Side Lateral Raise - 7lbs x 12 reps
DB Front Lateral Raise - 7lbs x 12 reps
DB Shoulder Press - 7lbs x 12 reps

- Stepper 15 mins (effort 6)
- Cardio Wave 15 mins
- Body Step 1 hour@7.40pm

Things

This post has been edited by shadowjass: Jul 24 2007, 12:34 PM

Tuesday, 26th June 2007

Meals
12.15pm @economic rice stall
- 5-6 pcs chicken (med)
- 3/4 pack veggies (Cabbage + leafy green)

2.30pm
- 4 tbsp Homemade Muesli
- One Fuji Apple

4.40 - 5.20pm
- Oats (8 spoons) + 100ml HL milk + sugar
- 10 Roasted Almonds

10.30pm
- Stir-fry Carrots with Chicken cutlets (1 cup chicken + 1 cup carrots + 0.5 tbsp EVO, 2 tbsp Heinz BBQ Sauce, salt)

1.10am
- 8 Roasted Almonds


Workout
- Warm Up @Cardio Wave 10 mins (effort 10 - with 5lbs DBs)
- Cardio Wave 8 mins (effort 8) (done with little effort)
- Body Attack 1 hour@6.35pm
- Body Step 1 hour@8.45pm

Things

This post has been edited by shadowjass: Jun 27 2007, 01:16 AM

Wednesday, 27th June 2007

Meals
11.45pm @economic rice stall
- sweet & sour chicken
- 1 pc Tofu
- 1/2 pack Cabbage
- ~ 6 tbsp rice

2.35pm
- Cheesy Omelette
- 2 slice wholemeal bread

4.00pm
- 2 pcs Malay Kuih (Kuih Sagu Kelapa + ?)

4.30 - 5.00pm
- 1 pc fried chicken part (small - bone > meat )
- 1 slice wholemeal bread
- Whey (0.5 scoop) + 200 HL Banana

8.15 - 8.45pm
- 1/2 pack leafy greens
- Sweet & Sour pork
- Oats (5 tbsp) + 100ml HL Banana


Workout
- Warm Up @Cardio Wave 10 mins
- Body Pump 45 mins@5.45pm
- Body Step 1 hour@6.35pm

Things


This post has been edited by shadowjass: Jul 4 2007, 06:23 PM

A quick update :

Stat as at 9th Dec 2006
Weight : 76.0kg
FAT % : 38.2%
Fat Mass : 29.0kg
Fat Free Mass : 47.0kg

Stat as at 28th June 2007
Weight : 66.5kg
FAT % : 28.2%
Fat Mass : 18.8kg
Fat Free Mass : 47.7kg

Date : 30th June 2007
Goal : 21% Body Fat

Total Fat Loss : 10.2 kg
Fat Loss (%) : 10.0%

Notes:
- Will not update journal on daily basis anymore as I've no access to internet.
- Diet was bad for the past week. (I'm back at HOME ! urghh..F.A.T)
- Having semester break now. So, no workouts.
- Am still far away from 21% BF goal. I have another 6.1kg to go!!! Gotta renew my goal - Be Realistic!

Current Goal
Date : 31st October 2007
Goal : 24 % Body Fat
Fat To Lose : 3.7 kg

Ultimate 2007 Goal
Date : 31st December 2007
Goal : 21% Body Fat
Fat To Lose : 6.1 kg

Hi guys,

Went to the gym yesterday after a long break. Bad news - I gained weight (and good amount of FAT, of course. I've gotten so fat!!!) after weeks of bad diet & lack of exercise.

"Is OK...everything will be fine", I told myself repeatedly (Noooooo!! I am NOT OK). At the moment, I dare not step on the weighing scale. Not until I feel comfortable with my body.

Am looking forward to shed a pound per week (hopefully). Will be doing more morning cardio whenever possible starting this week. I am back with my food & workout journal to keep me motivated and disciplined. Will update my journal once every 2 days or so.

Monday, 23rd July 2007

Meals
12.45pm
- Oats (6 spoons) + 150ml HL Banana
- one Dragon fruit

3.20pm
- 6 Almonds
- 4 tbsp Homemade Muesli (Raisins, Almonds, & Rolled Oats)

5.20pm
- Kueh Teow Soup with dumplings (homemade)
(50g Kueh Teow, 3 dumplings, ~ 1 cup lettuce & some shredded chicken)

9.15pm
- Chicken Salad
(4 cups lettuce, shredded chicken (steam), 1 dragon fruit, dressing - lemon juice & 1.5 tbsp honey)

10.40pm
- 15 Almonds


Workout
- Warm Up @Stepper 10 mins (effort 6 & 7)
- Stepper 15 mins (effort 6 & 7)
- Cardio Wave 9 mins (effort 5 & 7)
- Body Step 1 hour@7.40pm

Things
- Stamina dropped. Phewwwwwww.

- Caloric Deficit Day-

Total Cals Consumed : 1450 kcal (* exclude salad dressing)
Total Carbs : 163.3g (44.4%)
Total Protein : 120.0g (32.6%)
Total Fat : 37.5g (22.9%)

Tuesday, 24th July 2007

Meals
8.00am
- Lipo 6 x 2 caps

8.30am
- Oats (6 spoons) + 150ml HL Banana

10.30 - 10.45am
- 5 Almonds
- 4 tbsp Homemade Muesli (Raisins, Almonds, & Rolled Oats)

2.10 - 2.30pm
- Kueh Teow Soup (50g Kueh Teow + 1 whole egg)
- 3 tbsp Homemade Muesli (Raisins, Almonds, & Rolled Oats)

4.30pm
- Lipo 6 x 2 caps

5.00pm
- 3 slices Wholemeal bread + 4oz Tuna
- 3 tbsp Homemade Muesli (Raisins, Almonds, & Rolled Oats)

10.00pm
- one cup steamed Chicken
- one Dragon fruit

12.00am - so hungry !!
- 0.5 scoop whey + 150ml HL Banana
- 5 Almonds


Workout
- Body Attack@ 6.35pm [400 kcal]*
- Body Step@ 8.45pm [400 kcal]*

Things


- Caloric Deficit Day-

Total Carbs : 192g (45.1%)
Total Protein : 137g (32.2%)
Total Fat : 43g (22.7%)

TDEE (w/o exercise) : 1662 kcal
Total Cals Consumed : 1710 kcal
Total Cals Burned : 800 kcal
Daily Deficit : 753 kcal

This post has been edited by shadowjass: Jul 26 2007, 01:02 PM

Wednesday, 25th July 2007

Meals
9.20am
- Lipo 6 x 2 caps

9.50am
- Oats (6 spoons) + 150ml HL Banana
- one Dragon fruit

1.15pm
- Hard-boiled eggs (1 whole + 3 whites)
- 0.5 can Tuna

3.20 - 3.45pm - hungry !!
- 10 Almonds
- 15 tbsp Homemade Muesli (Raisins, Almonds, & Rolled Oats)

4.45pm
- Oats (5 spoons) + 150ml HL Banana

5.15pm
- Lipo 6 x 2 caps

7.40pm
- 1 scoop Whey + water

8.30pm
- Boiled veggies (1 cup Carrots + 4 cups Cabbage)
- 1 cup steamed Chicken

9.30pm - Am still hungry!
- Oats (5 spoons) + 100ml HL Banana


Workout
- Warm Up @ Treamill 5 min [18 kcal] + Wave 5 mins [55 kcal]
- Body Pump 45 mins@ 5.45pm [250 kcal]*
- Body Step@ 6.35pm [300 kcal]*


Things
- Had mild cramp@calves during Body Step's Track 6. Skipped Track 7 & 8 and done half of Track 9 & 10.

- Felt depleted. Had oats@9.30pm. Whoa! Energy are all back!


- Caloric Deficit Day-

Total Carbs : 224g (42.9%)
Total Protein : 171g (32.8%)
Total Fat : 56g (24.3%)

TDEE (w/o exercise) : 1662 kcal
Total Cals Consumed : 2045 kcal
Total Cals Burned : 623 kcal
Daily Deficit : 240 kcal

Thursday, 26th July 2007

Meals
10.00am
- Lipo 6 x 2 caps

10.30am
- Oats (8 spoons) + 150ml HL Banana

12.30pm
- half Dragon fruit
- 3 egg whites

2.00 - 2.35pm
- 2 slices wholemeal bread
- 1 slice LF Cheese
- 10 Almonds

4.00 -4.20pm
- Hard-boiled eggs (1 whole egg + 3 whites)
- 2 slices wholemeal bread

7.45pm
- Boiled veggies (1.5 cup Carrots + 2.5 cups Cabbage)
- 1/2 can Tuna
- 1/2 Dragon fruit

8.45pm
4 tbsp Homemade Muesli


Workout
- Warm up @ Treadmill 10 mins (Incline: 5.0 - 10.0%; 4.0km/h) [59 kcal]
- Stepper 15 mins (effort 6) [168kcal]
- Wave 10 mins (with 5lbs DBs) [107kcal]
- Treadmill 10 mins (Incline: 5.0 - 14.0%; 4.0 - 4.5 km/h) - Increase 1.0% every 1 min [72 kcal]

Things
- Calves still hurt.

- Caloric Deficit Day-

Total Carbs : 174g (44.4%)
Total Protein : 136g (34.9%)
Total Fat : 36g (20.7%)

TDEE (w/o exercise) : 1662 kcal
Total Cals Consumed :1543 kcal
Total Cals Burned :406 kcal
Daily Deficit : 525 kcal

This post has been edited by shadowjass: Aug 1 2007, 02:06 PM

had 3 weeks sem break. Went back to hometown. Diet was bad.

Izzit? How many spoons u take? 8 tbsp can last me for like 2 - 2.5 hours. I take rolled + quick oats.
Guess is either u r a small eater or I am a big eater.


This post has been edited by shadowjass: Jul 26 2007, 01:40 PM

Friday, 27th July 2007

Meals
8.45am
- Lipo 6 x 2 caps

11.10am - 12.10pm
- Oats (6 tbsp) + 150 ml HL Banana
- 10 Almonds

1.40pm
- 6 tbsp Homemade Muesli
- one Fuji apple

2.25pm
- Handful of Almonds (~35)

5.00pm
- 2 slices wholemeal bread
- 1/2 can Tuna

12.00am
- 200ml HL Plain + 0.5 scoop whey


Workout
Morning Cardio:-
- Warm up @ Treadmill 10 mins (Incline: 5.0 - 8.0%; 4.0-5.0km/h) [65 kcal]
- Cross Trainer 10 mins (effort: 5-7) [75 kcal]
- Stepper 5 mins (effort 6) [56kcal]
- Treadmill 5 mins (Incline: 8.0%; 4.5km/h) [30 kcal]
- Stepper 5 mins (effort 6) [56kcal]
- Wave 10 mins (effort 10) [108kcal]


Things


- Caloric Deficit Day-

Total Carbs : g (%)
Total Protein : g (%)
Total Fat : g (%)

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

Saturday, 28th July 2007

Meals
9.15am
- Oats (8 tbsp) + 100 ml HL Banana + 0.5 tbsp Honey

12.30pm
- 1 scoop whey + 200ml HL Plain

1.10pm@economic rice stall
- 2/3 pack Veggies (long bean + Brocolli)
- lean Pork
- some rice

5.10pm
- One Fuji Apple
- 2 slices wholemeal bread
- 1/2 can Tuna

6.30pm
- Handful of Almonds

12.00am
- 200ml HL Plain + 0.5 scoop whey


Workout
- Warm up @ Treadmill 5 mins (4.0-7.0km/h) [20 kcal]

Chest Press
- 5.0kg - 15 reps
- 10.0kg - 14 reps
- 12.5kg - 12 reps
- 15.0kg - 8 reps

Bench Press@Smith Machine
- Bar Only - 10 reps
- Bar + 5kg (each side)
--> 1 x 10 reps
--> 2 x 5 reps

Barbell Bicep Curls
- 20lbs - 3 x 15 reps

DB Tricep Kickback
- 7lbs - 2 x 15 reps

- Stepper 15 mins (effort 6) [164kcal]
- Wave 10 mins (effort 10) [108kcal]


Things
- I am soooooo lost!

- Caloric Deficit Day-

Total Carbs : g (%)
Total Protein : g (%)
Total Fat : g (%)

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

Sunday, 29th July 2007

Meals
9.50am
- 1 scoop whey + 200ml HL Plain

12.00pm
- One Fuji Apple

12.45pm@economic rice stall
- 2/3 pack Veggies (long bean + cabbage)
- sweet & sour pork
- some rice

5.20 - 6.20pm
- Fish Head Bee Hoon Soup (2 med-sized fish & some rice vercemilli)
- one Fuji Apple

8.40pm
- Fruit Rojak
- Ice kacang


Workout
- Warm up @ Stepper 10 mins [110 kcal]
- Body Step 1 hour@10.30am


Things


- Caloric Deficit Day-

Total Carbs : g (%)
Total Protein : g (%)
Total Fat : g (%)

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

This post has been edited by shadowjass: Aug 1 2007, 02:53 PM

Monday, 30th July 2007

Meals
11.00am
- Oats (6 tbsp) + 50ml HL pLain + 0.5 tbso Honey
- one Dragon fruit

2.45pm@Kim Gary
- Honey Roasted Spare Ribs Rice

3.30- 4-ish
- one scoop Ice-cream (Almond Pecan)

6.15pm
- One Fuji apple
- handful of Almonds

9.40pm
- Oats (6 tbsp) + 100 HL pLain + 1 tbsp Honey
- some Muesli & Almonds


Workout
- Body Step 1 hour@7.40pm


Things

- Caloric Deficit Day-

Total Carbs : g (%)
Total Protein : g (%)
Total Fat : g (%)

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

Tuesday, 31st July 2007

Meals
9.15am
- 1 scoop whey + 150 HL Plain + 4 tbsp Nestum

11.10am
- 1 slice wholemeal bread

1.00pm@economic rice stall
- 1/2 pack Veggies
- sardine + some rice

5.10pm
- Oats (8 spoons) + 200ml HL Banana

8.30pm
- Boiled Veggies & Chicken in Cantonese gravy
(1 cup Carrots + 3 cups Cabbage + 1 cup chicken cutlets + 1 whole egg + seasoning)

9.30pm
- one Dragon fruit
- Handful of Almonds


Workout
- Warm up @ Stepper 10 mins [112 kcal]
- Body Attack @6.35pm

Things
- Not feeling well - Mild fever & flu.
- Calves hurt after first few tracks of Body Attack.

- Caloric Deficit Day-

Total Carbs : g (%)
Total Protein : g (%)
Total Fat : g (%)

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

This post has been edited by shadowjass: Aug 1 2007, 03:08 PM

Wednesday, 1st August 2007

Meals
9.45am
- Lipo 6 x 2 caps

10.30am
- Kueh Teow Soup
(50g Jueh Teow + 0.5 cup Carrots + 1 cup Cabbage + ~ 2oz cup chicken cutlets + 1 whole egg + seasoning)

1.10pm
- Cheesy Omelette (1 whole egg + 3 whites + 1 slice LF Cheese)
- one Fuji Apple

4.45pm
- Oats (8 tbsp) +

7.45pm
- 1 scoop whey + water

8.30pm
- Oats (6 tbsp) + 100 HL Plain + 1 tbsp honey
- one Kiwi

10.50pm
- Cheesy Omelette (1 whole egg + 2 whites + 1 slice LF Cheese)
- 5 Almonds


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


Things
- Missed 3 tracks of Body Step - felt a sharp pain along my shins after Track 4.

- Was adviced by a PT to reduce high impact activities for a week or two.


- Caloric Deficit Day-

Total Carbs :188g (46.5%)
Total Protein : 133g (33.0%)
Total Fat : 37g (20.5%)

TDEE (w/o exercise) : 1662 kcal
Total Cals Consumed : 1655kcal
Total Cals Burned : kcal
Daily Deficit : kcal

This post has been edited by shadowjass: Aug 2 2007, 11:41 AM

doing fine here....trying my best to get back into track...still kinda lost at the moment...
............

Thursday, 2nd August 2007

Meals
8.45am
- Lipo 6 x 2 caps

9.15am
- Oats (7 tbsp) + 100 HL Plain + 1 tbsp honey

12.30pm
- Economic Rice (Long bean & Spinach + Sweet & Sour Pork)

3.00pm
- Penang Fruit Rojak

4.50pm
Cheesy Omelette (1 whole egg + 3 whites + LF Cheese)

9.30pm
- one Dragon fruit
- Veggies with Cantonese gravy (1c Chicken + 1/4c Carrots + 1/4c Cabbage + 1 whole egg)


Workout
- RPM 50 mins@7.40pm


Things

This post has been edited by shadowjass: Aug 13 2007, 03:06 PM