That's good. You should do that too.

Wednesday, 21st March 2007

Meals
10.30am
- Lip0 6 x 2 cap

11.00am
- one slice wholemeal bread
- half-boiled eggs (1 whole egg + 3 egg whites)
- one slice honey dew

1.15pm
- one slice honey dew
- 6 roasted Almonds

3.30pm
- Lipo 6 x 2 caps

4.00pm
- Oat (5 spoons Quaker Oat + HL banana milk + honey + water)

7.20pm
- one Fuji apple

7.50pm
- Chicken & vege with BBQ Sauce (brocolli + cabbage + red onion + chicken cuts + Heinz BBQ sauce + olive oil)

10.30pm
- 200ml milk (100ml HL banana milk + 100ml low fat milk)

Workout
- Warm up 10 mins
- Interval 10 mins (spm: 5.1 & 8.8)
- Treadmill 15 mins (Jog@7.0 10 mins & walk@5.0 5 mins)
- Streching


Things
- Body still aching.... sh!t
- My body still haven't recover yet !!

This post has been edited by shadowjass: Mar 21 2007, 10:33 PM

It's nature's way of saying "GET SOME REST, DAMMIT!"

This is the worst soreness I ever had.. I am still feeling it now but not as bad as yesterday's.

Thursday, 22nd March 2007

Meals
10.20am
- Lip0 6 x 2 cap

10.55am
- half-boiled eggs (1 whole egg + 3 egg whites)
- Oat (3 spoons Quaker Oat + HL banana milk + honey + water)

2.00pm
- one slice honey dew
- 4 roasted Almonds

5.00pm
- Lip0 6 x 2 cap

5.30pm
- Cheesy Omelette (1 whole egg + 2 egg whites + low fat cheese)
- Oat (3 spoons Quaker Oat + HL banana milk + honey + water)

8.30pm
- one Fuji apple

10.00pm
- one glass of barley water

11.00pm
- 200ml milk (HL banana milk + low fat milk)


Workout
- Warm up 6 mins
- Interval 7 mins <-- set for 15 mins but stopped half way

Bah...all screwed up!!!!!!!


Things
- Getting better but still aching.

- Felt a sharp pain@calves when I did Interval@Treadmill. Was forced to stop half way.

- What da hell is going wrong? Could it be because of Lipo 6? Doesn't make any sense anyway.

This post has been edited by shadowjass: Mar 22 2007, 11:35 PM

Counting is fun!

Breakfast = 4 x 8g protein, 4g from milk (assuming that you only take 100ml) = 36g
Post lunch = 3 x 8g protein, 3g from cheese, 4g from milk = 31g
Post dinner = 8g of protein

Grand total of 75g of protein

Wow! That's pretty great progress and amazing amount of effort you put it. Bravo!

I'm kind of like at the "before" of your program .. so this is very inspirational.

another girl into the club?

Ha .. yes another girl to join I tend to have difficulty staying motivated to workout - though I have the eating/diet down.

dont cut your food intake for no reason. look at shadowjass. she's eating a lot. almost similiar to me. but she is progressing. u'll be motivated here with our H&F nutritionist

Thanks, I'll maybe be brave enough to start a journal on my own here .. one of these days. Don't want to hijack shadowjass' thread

good good will wait for ya journal to appear in H&F soon ya

yea..n post some pics too

my LBM is 46.6kg/103lbs now, so ideal protein intake should be 103g per day.
103g - 75g= 28g  whey!!

Thanks. Welcome to the club girl!! Don't worry..u have all the support here to help ya stay motivated.

And mind you..."dieting" here means EAT RIGHT. Don't come up with a journal with things like "I skip my breakfast and I had only 1 slice wholemeal bread for the whole day!!!" You'll get spanked.

You'll get lots of advices here FOC.

Start one ASAP. You've made the right move by starting one.

When you start, you're the winner
When you progress and not giving up, you're a better person
When you achieve ur goal, you're the champion.
Good luck

pics again?!! then where's urs?

This post has been edited by shadowjass: Mar 23 2007, 12:49 PM

Friday, 23rd March 2007

Meals
11.50am
- half-boiled eggs (1 whole egg + 3 egg whites)
- 2 slices wholemeal bread

2.05pm
- one Fuji apple

3.15pm
- Lipo 6 x 2 caps

3.45pm
- Cheesy Omelette (1 whole egg + 2 egg whites + low fat cheese)
- Oat (3 spoons Quaker Oat + HL banana milk + honey + water)

7.10pm
- one glass low fat milk

9.25pm
- 3 egg whites
- boiled carrots & cabbage + light soya sauce

11.00pm
- 200ml milk (HL banana milk + low fat milk)


Workout
- warm up 6 mins
- Bodyweight Squat - 15 reps
- Lateral Raise - Side, Front, Back - 2 sets - 5lbs & 7lbs - 15 reps
- Stepper 8 mins (effort 4)
- Body Step 45 mins@5.45pm
- Body Jam 1 hour@7.40pm

Things
- Skipped Lipo 6 before breakfast today. Can you actually believe that I've forgotten about it?!!!
- Feel so refreshed after Body Jam....

This post has been edited by shadowjass: Mar 23 2007, 11:59 PM

Breakfast so late.. what were you doing last night?

shadowjass busy everynight

Something must be wrong with both of you...

This post has been edited by shadowjass: Mar 23 2007, 10:16 PM

Saturday, 24th March 2007

Meals
7.30am
- Lipo 6 x 2 caps

8.00am
- Oat (5 spoons Quaker Oat + HL banana milk + honey + water)

1.30pm
- 200ml low fat milk

2.30pm@Kennedy
- Black Pepper Kueh Teow with beef slices

5.30pm
- one Fuji apple

9.30pm
- Omelette (1 whole egg + 3 egg whites + carrots)

11.45pm
- 200ml milk (HL banana milk + low fat milk)


Workout
- Warm up 8 mins
- Body Pump 1hour@10.00am
- Body Jam 1 hour@11.15am


Things
- Forgotten to take Lipo 6 before lunch today.
- pain@triceps

This post has been edited by shadowjass: Mar 25 2007, 12:29 PM