Monday, 12th March 2007

Meals
7.50am
- Oats (4 spoons Quaker Oat + HL banana milk + water + honey)
- 4 Roasted Almonds

12.40pm
- whey + 250ml low fat milk

2.45pm
- one Fuji apple

4.00pm
- boiled veggies (lettuce, brocolli & carrots) with pasta sauce (4 spoons Dolmio's Pasta sauce + tuna + 1 hot dog + spring onion + 1tbsp olive oil)

6.00pm
- 4 roasted Almonds & 4 roasted Cashew nuts

9.30pm
- Omelette (1 whole egg + 4 egg whites + spring onion + green pepper + grey oyster mushroom + carrots + olive oil)
- one whole Dragon Fruit


Workout
- warm up 5 mins
- Stepper 15 mins (effort 3 & 4)
- Cross Trainer 15 mins (effort 5-->7)

- Body Pump@6.35pm
- Body Jam@7.40pm


Things
- Got a bottle of Lipo 6 from Syd G today and tried my first scoop of whey (double choc) this afternoon. Thanks ya.

This post has been edited by shadowjass: Mar 12 2007, 10:24 PM

Tuesday, 13th March 2007

Meals
7.45am
- Oats (5 spoons Quaker Oat + HL banana milk + water + honey)
- 6 Roasted Almonds
- one whole Dragon Fruit

10.50am
- 250ml low fat milk
- one Fuji apple

11.50am
- Roasted Black Pepper Chicken (whole leg)
- 2 slices honey dew

3.45pm
- 2 slices honey dew

5.15pm
- Quarter Roasted Black Pepper Chicken
- 1 slice honey dew

6.05pm
- Lipo 6 x 1 cap

9.15pm
- 200ml low fat milk

11.05pm
- boiled cabbage & lettuce + light soya sauce


Workout
PT session@9am
- warm up 6 mins
- Leg Press 15 reps - 40kg
- Lunges 15 reps
- Leg Press 15 reps - 40kg
- Lunges 15 reps
- Stepper 3 mins (effort 5)
- Dumbbell - Side, front, back - 5lbs - 15 reps
- Delts Machine - 25 reps - 7.5kg
- Shoulder Press - 15 reps - 7.5kg
- Lat Machine - Low Pulley- 15 reps - 6.25kg
- Lat Machine - wide grip - 20 reps - 7.5kg
- Lat Machine - one hand grip - 25 reps - 2.5kg
- One Arm Dumbbell Row - 10 lbs - 2 sets - 15 reps
- Stepper 3 mins (effort 5)
- Abench 20 reps (hold for 3 counts) + 20 reps
- Stepper 3 mins (effort 5)
- Abench 20 reps (hold for 3 counts) + 30 reps

- Body Attack@6.35pm
- Treadmill 20 mins (15 mins@7.0 5 mins@4.5)
- Stepper 15 mins (effort 3 & 4)


Things
- Guess Lipo 6 did help me to go a bit further and supressed my appetite a little.

This post has been edited by shadowjass: Mar 13 2007, 11:36 PM

Yay for progress Looking good @ the treadmill there. Keep it up!

That was your last workout session with PT ya?

Seriously, that's a LOT of work i wouldn't do.
The PT didn't make you do workouts that hit the bigger muscle parts.
Seriously, you can do more than 5LBS dumbells for your side/front lateral movements right?

I dono about u guys, but it's HARD for me to find a PT that I'll agree about their training principals. Cept one guy, an ex cyclist, workin in Menara Axis FF. Go look for him, huge guy.

Aiming for 30 mins at the moment...Luckily I borrowed a headset from the counter or else I'll be giving up before the 15 mins jog ends.

last session. I'll have to do it on my own from tomorrow onwards.

What if I tell you that I feel burned out with a 5lbs dumbbell of 15-20 reps? Yah...I'm weak.

A 7.5kg shoulder press and a 12.5kg of chest press could kill me !!

The problem is my PT wants me to do 15 reps (previously was 18 & 16 reps). Most of the time, I struggled to complete the high reps sets. I can't seem to add on more weights.

15 reps is too much. your PT is wasting your time. even i will feel burned with 15 reps. 12 is more than enough IMHO. do more weights less reps. u'll burn fat as well. dont worry about getting big. its not so easy to get big

They'll give you the 'this is for girls' or '12-15 rep for toning exercises' blah blah blah. Most of them have never ever been fat before anyway so screw them.

Except for Jane. I [heart] Jane

Thank God for you LYN guys. Else I'd go second-guessing myself everytime .

Guess, I'll do 8-12 reps from now onwards.

Would like to meet Jane one day if I have the chance.

This post has been edited by shadowjass: Mar 14 2007, 12:12 PM

Wednesday, 14th March 2007

Meals
11.30am
- Lip0 6 x 1 cap

12.00pm
- half-boiled eggs (1 whole egg + 2 egg whites)
- 1 slice Gardenia Breakthru wholegrain bread
- 2 slice honey dew

3.00pm
- 200ml low fat milk

3.35pm
- Lipo 6 x 1 cap

4.05pm
- Chicken Salad (lettuce + green pepper + black pepper chicken strips)
- 2 slice Gardenia Breakthru wholegrain bread

9.25pm
- 2 slices honey dew
- boiled cabbage, carrots, & brocolli + light soya sauce
- steamed tofu


Workout

- warm up 5mins
- Treadmill 20 mins (15 mins@7.0 & 5 mins@5.0 cool down)
- Body Step
- Body Balance


Things
- Omg....Lipo 6 was affecting my sleep last night. I was still wide awake at 4.30am last night and my brain was not 100% resting throughout the sleep. Had a lot of weird dreams.

- Took Lipo 6 half an hour before meal, well weird it did not suppress my appetite though. Am still feeling hungry and ate like normal.

- Good news !! Tried one of my pant today. Previously (during CNY) need to hold my breath to zip it but not now anymore !!! Yeehawww..am happy happy happy!!!

- Will attempt 20 mins jog next monday....Will stay for 15 mins jog throughout this whole week.

This post has been edited by shadowjass: Mar 14 2007, 10:08 PM

Dayumn, the amount of supps you and sydG take, i'm starting to think the girls take more supps than the guys. I'd love to be able to afford a bottle of whey, creatine, glutamine and BCAA a month. That's all I'm askin for.

After this PT session there's no more right?
Good, don't bother to use that PT anymore...really, i think your PT really downright sucks.
Sweetheart, you ask me to lift my hands up and down 20 times even I'll get exhausted laaaa..........Not to mention how dumb I'd feel.

You get to eat ONE chicken a day

Thursday, 15th March 2007

Meals
9.50am
- Lip0 6 x 1 cap

10.30pm
- Poached eggs (1 whole egg + 2 egg whites)
- 2 slice wholemeal bread

12.30pm
- one whole Dragon Fruit

2.15pm
- Lipo 6 x 1 cap

2.45pm
- Cheese Sandwich (2 wholemeal bread + low fat cheese + lettuce)
- 4 Roasted Almonds

5.20pm
- 250ml low fat milk
- one Fuji apple

8.15pm
- boileg vege with pasta sauce (lettuce + carrots + green pepper + grey oyster mushroom + spring onion + chicken strips + Dolmio's Pasta sauce + herbs)

12.50am
- 200ml low fat milk


Workout
- warm up 5 mins

- Chest Press
--> 12.5kg - 12 reps
--> 15kg - 10 & 8 reps
--> 17.5kg - 6 reps (this was supposed to be my 3rd set but failed to complete 8 reps, so reduced to 15kg)

- Bench Press@Smith Machine
--> bar only - 12 reps
--> bar + 2.5kg - 10 reps
--> bar + 5kg - 8 reps

- Lat Machine - Low Pulley
--> 5kg - 12 reps
--> 7.5kg - 10 reps
--> 10kg - 8 reps

- Standing Barbell Curl - 2 sets - 20lbs - 12 & 10 reps

- Pulldown
--> 15kg - 12 reps
--> 17.5kg - 10 reps
--> 20kg - 8 reps

- Squat@Smith Machine (just to check my form)
--> bar only - 12 reps
--> bar + 3.75kg - 10 reps
--> bodyweight squat - 12 reps


Things
- weighed myself today..................*drum rolls*
Good news...1.5kg fat loss....
Bad news....0.3kg muscle mass loss

- All I did today was playing around with machines & checking my form. Will do some planning tonight.

This post has been edited by shadowjass: Mar 16 2007, 11:04 AM

2 or 3 whole eggs are still "moderate" not excessive IMO, so don't waste the yolk la

http://forum.bodybuilding.com/showthread.php?t=492749

and also opinion from some pro:

"You see, God is the greatest chemist in the world. He created the egg...

If you separate the white and yolk of the egg, you get an isolated protein. Any time you separate the white and the yolk of an egg, you get an isolated protein. Any time you separate protein from fat you're left with an incomplete food...

Well, let me tell you, folks - you can't digest protein without fat... When you swallow an egg white, it goes into your stomach and your stomach says, "Hey, where's the fat?" The white, which is protein, has no vehicle for conversion, so it's converted to sugar."

The reasons I avoid yolk because of :
- cholesterol & fat content (I take Omega eggs for whole egg & normal eggs for egg whites)
- calories (Am trying to have calories intake ard 1200-1300kcal per day)

So, normally for main meals I would have ard 300+kcal and 3 small snack ard 100+kcal.

2 slice High 5 wholemeal bread (170kcal) + 1 whole egg + 2 egg white (110kcal)
Total up = 280kcal.

So, if I take 3 whole eggs...the total would be 170 + 240 = 410kcal

This post has been edited by shadowjass: Mar 15 2007, 06:53 PM

I'd ditch the bread

why ditch the bread. bread is good.

I'm not on keto..so am allowed to take bread...

bread is bad for her...

I really miss bread

Btw congratulations on your weight loss Just remember what I told ya about water weight and the bf% timing thingy

whats wrong with u and bread syd?