shadow...can i give my suggestions to ur diet? i better ask before i get flame...i think its good but with a lil tweak it can be better..

carlsuen - not eating enough? wow...i thought i each too much..haha

normally for pre workout..i'll have 5 spoons of rice + more vege + less protein...is that ok?? yah...my PT said I m not eating right coz during weight training...towards the end i'm out of energy...can't complete my sets most of the time even with the lightest weight of 5kg!!
plus...i feel so cold during warm up n after cool down...if i stop for 10 mins...my hands will be very cold...

u eat too little carbs pre workout

screw the veggies, save them for rest days

eat more rice

...i better run for my life before it's too late...i'm a lousy cook so i've got not much selection..in fact i cant really cook!

paling pandai pun steam only...steam egg, fish, taufu, chicken breast meat..
and i have limited cooking utensils plus i rarely shop for groceries...

actually vege is a NO-NO for me when i was a kid..i DONT LIKE vege...now better d..at least i eat more veges now...BUT some vege like sawi..really cannot tahan the bitter taste..and i can't eat raw carrots and tomatoes.. ....steam carrot would be fine...

actually i have brocolli in my fridge...jes wanna finish off the cabbage 1st...
sausage is my all-time fav...coz easy to cook...just boil then kau tim...
hmmm...yah..i should start to re-plan my meals now...and learn how to cook

pear-shaped or apple-shaped? erm...i think mine would be pear-shaped...but not really tat 'pear' though...slightly bigger only...if possible (or if i have the courage) i'll try to post my pix...


This post has been edited by shadowjass: Dec 28 2006, 09:58 PM

y not?? in fact, i woul dbe glad and happy..dun worry..i'm not a tigress..i m not tat fierce...
feel free to give any comments...

okay....im not nutritionist...but u might wanna change abit of ur meals.

milk u might wanna replace it with low fat rather then full cream. also eat egg whites for breakfast...
pasta is cool but make sure its monitored and try to have more meat (chicken or fish)
try to cut of rice for dinner..replace it with can of tuna instead
and if possible, try to have a protien shake in betweens to fill in ur meals..

1 tip...about those cold hands after training...its due to lack of sugar in ur blood stream..try a banana 20-30 mins before workout...

try it..and i hope it helps...

this is a sample diet at 1500 calories which i think will suit ur situation best, u can tweak it to suit ur caloric intake, it's one of the CUT DIET used by CHUCK rudolph, u gotta be a very strict and have a carbed up meal if u feel depleted, but this is the general idea.The primary factor that determines whether you gain or lose weight is your caloric intake (how many calories you eat). If you eat more calories than you burn (hypercaloric diet) you will gain weight and if you burn more calories than you eat (hypocaloric diet) you will lose weight. When you eat exactly the same amount of calories as you burn it is called a maintenance caloric diet.A simple calculation to determine your maintenance caloric intake is to take your body weight and multiply it by 15;
Meal 1 6 egg whites
1 whole egg
1 oz grilled chicken
6 almonds
35g protein, 10g fat


Meal 2 5 oz Chicken
1 cup steamed green beans
2 oz Avacado or 12 Almonds
35g protein, 10g fat, 10g carbs


Meal 3 5 oz Chicken
½ cup steamed green beans
2 oz Avacado or 12 Almonds
35g protein, 10g fat, 5g carbs


Meal 4 5 oz Chicken
½ cup steamed Broccoli or asparagus or green beans
2 oz Avacado or 12 Almonds
35g protein, 10g fat, 5g carbs


Meal 5 5 oz Chicken
½ cup steamed Broccoli or asparagus or green beans
1 oz Avacado or 6 Almonds
35g protein, 5g fat, 5g carbs


Meal 6 5 oz Chicken
1 oz avocado or 6 almonds
35g protein, 5g fat


Protein - 232g = 928 Cals, Carbs (not including Carb night) - 35g = 140 Cals, Fat - 50g = 450 Cals

Total Cals - 1518 Cals NON-carb night
Total Cals - 1973 - Carb nights

Every 18th meal is carb meal. LAST MEAL and it replaces Meal 6. MUST BE eaten in this order
1. 1 cup fresh cut green beans in water = 10g carbs

2. 14-16 oz grapefruit = 30g carbs

2. ¾ cup oatmeal (measured dry then add water and microwave) 45g carbs
4-6 packets splenda for sweetening
12 Almonds = 10g fat

3. 4.5 oz yam or sweet potato = 30g carbs
4 tsp Almond butter or 12 almonds = 10g fat
4-6 packets splenda for sweetening

Carbs = 115g = 460 Cals

feel free to tweak it , and grapefruit can be replaced with oranges, and prefer veges sources are asparagus, brocolli, green beans. Looks difficult but i think it's way better that BINGING AND PURGING

key points :-
Limit total carbohydrate consumption
Limit Carbs to post workout
small frequent meals to control your caloric intake
the intake of fat is a source of alkaline based food to lower the acidity of the meal dramatically.
use only good fats

Try those baby carrots and cherry tomatoes instead. These can be eaten raw and tastes better. I hate to eat regular carrots and tomatoes raw too...

wah dahling, I think you better give her a more practical menu hor? That menu is full of things that we dont normally eat - avocadoes / 'green beans' / grapefruit / splenda and 6x a day chicken

But yea shadowjass you're not eating enough. But then we dont now how big is your food portion - say, oat and milk (how much oat and how much milk?).

I used to not to eat certain veges at all too (only cabbage and maybe sawi and kangkung) but then I vowed to change my eating habit because 10 years ago I didnt even like soy milk, unflavoured milk, mushrooms and cheese and I'm eating them almost everyday now - so I knew that I'm adaptable enough to force myself to like certain things

This post has been edited by Syd G: Dec 29 2006, 10:52 AM

tell me about it...im from penang and i love my food..but due to up keeping my body..i got used to eating grilled beef,stim chicken with no salt or wat so ever...having yuckie tasting suppliments n to stay away from good tasting food..but its totaly worth it...

Today's Update - 29th of December 2006

what a bad day...woke up in the morning....alr late for class.....when i was to open my car's door...suddenly i found out that something's wrong with my car's mirror...

my mind was thinking..."don't tell me the car's mirror got smashed AGAIN!! "...
last month, the left one was smashed by a gang of malay guys.. what drives me mad was...they took away my coins which is less than RM2 + a stack of pirated CDs..and made me pay RM100 for the mirror!!

and today the same thing happened...probably a lorry passed by and the stone accidentally kena my window or something like that.. paid RM110 for the window... ...sial

Workout
will do my workout later...maybe in the evening or at nite...wanted to do it after class but i was so sleepy...only slept for 3 hours last nite..so decided have a good sleep before workout or else no energy...

did my workout@7pm with PT
- warm up 10 mins
- interval training@treadmill (speed from 8.5 increase to 9.2) 15 mins
- rowing machine 15 mins (PT not feeling well so we stopped half way)

so i did weight training alone...
- chess press (5 & 7.5 kg) - 2 sets 18 & 16 reps
- upper back (7.5kg) 2 sets 18 & 16 reps
- lat machine - low pulley (3.75 & 5 kg)
- lat machine - high pulley (5 & 6.25 kg)
- leg curl (12.5 & 15 kg) - 2 sets 18 & 16 reps
- leg extension (12.5 & 15kg) - 3 sets - 15 reps
- abench - 1 set (50 reps) 2 sets (30 reps)
- cross training 15 mins
- walking for 10 mins
- interval training@treadmill AGAIN (to test whether i can do it at higher speed or not..set it at 5.5 & 9.2)

the last 3 cardio i just do it out of fun..

Meals

9.30am - 1 sip of full cream milk + 4 pieces of Susu Tiger biscuits. (was late for class so only manage to take a sip)
10.30am - one small Fuji apple
12.30 - 2 pieces of Tiger Susu biscuit (was waiting my car to be fixed at the accessories shop. my stomach started to 'make noise')
1.30 - green leafy veges + ard 8 small pieces of chicken (ta pau 1)
4.00 - one small Fuji apple
5.00 - (pre workout meal) 9 spoons of rice + steamed egg + 1 hot dog
10.30 - (post workout meal) - boiled cabbage + 1 hot dog

finally my FIRST 6 meals a day....

So this is how my vege portion normally looks like..

This post has been edited by shadowjass: Dec 30 2006, 10:48 AM


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E|dan - thanks for ur suggestion.. really salute u people who has such a high determination and discipline....

having to bear the yuckie foods and to stay mouth watering stuffs will drive me crazy...can't stay too long....probably because i do not have self-discpline..

need time to adapt...maybe i'll use to it later....hope so...

ken86- wow...6 meals a day from meal 1 to 6?? wow...looks tough...and it looks like a bit too much for me to consume per day.... will go through it again after i get my assignment done...

erm...oat abt 4-5 tablespoon (dry) + approx 20-30ml of milk + a bit of sugar....actually i take it with milk just to make the oat taste better...
last time used to take oat without adding fresh milk but i use sweetened condensed milk...
now i substitute the condensed milk with low fat milk + sugar...

Your breakfast is really really bad! You need to eat more for breakfast!

Wahhh that's reaaaaaally tiny 20-30ml of milk are you sure? Not 200-300ml? For sugar i'd suggest Splenda but since it's not sold in Msia (I hv to buy mine fr US supplement store ) substitute it with low-cal sweetener or honey. Or you can take oat with HL milk. HL milk is very sweet and vanilla-ish already so you may not need the extra sugar

Good job on not taking it with condensed milk!

Condensed milk = sugar + milk solids + PALM OIL .

Dont believe it? Check the label

...yah...my breakfast for today is really bad...coz was late for class...no time to eat...cant wake up early...only slept for 3 hours yest...

yah...it's 20-30 ml of milk...coz i add hot water also..the fresh milk is to make the oat taste better only...
last time my slimming centre used to ask me to take PLAIN oat...only oat with hot water....yucks...i cant swallow it...feel like vomitting...
my dad doesnt allow me to take low-cal sweetener...it's bad for health (published in da newspaper b4)...there was once i bought EQUAL...he asked me to throw it away..
maybe i shud try out with honey or HL milk next round...

ea...anything but full cream milk...oats are good..i got recipe for u

oats + water + sprinkle of cinammon + fruits = yummy..try it..its not that bad..

need a lil get use to..but its good..good energy and low in calories.

its breakfast ...

pile on the carbs or u feel like crap for the rest of the day