Are you hinting me that I have THICK waist?



























................................. Just joking.
I am not THAT sensitive! (sounds familiar?! )


izzit? So when we gonna meet up and c YOURS ?!
eh...ur 18% BF is good enough IMO....Guess you just need to build some muscle. At 18% BF, u r still not having flat abs?

heh , see with clothes on . can ?

no flat abs . i have tum-tum , must eat right and exercise right , now .

..............................................



not like you guys are gonna do some "self discovery" in the empty sauna room, are you?

you wanna join ?

if possible,Joey-kun will be very glad

This post has been edited by Kelvinz: Apr 14 2007, 09:27 AM

Haha...buaya alert.

Shadowjass , eh i dont mean that lar....swtzzzz

kay fine u are juz joking

Saturday, 14th April 2007

Meals
8.15am
- Oats (5 spoons Quaker Oat + HL banana & low fat milk + honey + water)

9.00am
- Lipo 6 x 2 caps

11.50am
- whey (1 scoop + 250ml low fat milk)

2.30pm
- Lipo 6 x 2 caps

3.00pm
- Economic rice (few spoons rice + cabbage + tofu)

6.00pm
- one Fuji apple
- Cheese sandwich (2 slices wholemeal bread + low fat cheese)

9.30pm
- one Fuji apple


Workout

Warm up@Stepper 8 mins

Chest Press
- 10.0kg - 15 reps (warm up)
- 12.5kg - 14 reps
- 15.0kg - 12 reps
- 17.5kg - 10 reps

Chest Incline
- 10.0kg - 12 reps
- 12.5kg - 10 reps

Upper Back
- 17.5kg - 14 reps
- 20.0kg - 12 reps
- 22.5kg - 12 reps

Pulldown
- 22.5kg - 14 reps
- 25.0 kg - 12 reps

Lateral Raise - Side & Front
- 8lbs - 2 x 15 reps

DB Triceps Kickback
- 8lbs - 2 x 15 reps

Triceps Dip@Easy Power Station
- 45kg - 12 reps
- 40kg - 8 reps

Lat machine - High Pulley
- 6.25kg - 14 reps
- 7.50kg - 12 reps
- 10.0kg - 10 reps

Lat machine - Low Pulley
- 5.00kg - 14 reps
- 6.25kg - 12 reps

Barbell Bicep Curls
- 20lbs - 2 x 15 reps

Treadmill
- 20 mins (Incline: 10.0% - 14.0% & spm: 5.0 - 5.5)


Things
- I broke my shaker and my milk spilled all over the floor at FF changing room this morning. Luckily I have another packet of low fat milk & bottle in my car or else no whey for me!

Sunday, 15th April 2007

Meals
8.45am
- Oats (5 spoons Quaker Oat + HL banana & low fat milk + honey + water)

9.10am
- Lipo 6 x 2 caps

11.45am
- Economic rice (few spoons rice + long bean + tofu)

3.00pm
- one Fuji apple

5.35pm@Jom Bali Cafe
- one Fuji apple
- Indo Mie Soup (Kueh Toew with fish cake + ham + fried egg)

9.30pm
- one Fuji apple


Workout
- Warm up@Stepper 8 mins
- Treadmill 15 mins (Avg Incline: 10.4% & spm: 5.0)
- Stepper 20 mins (effort 4 & 5)

Things
- Was supposed to join Body Step class this morning but the replacement instructor did not show up due to some miscommunications.

Monday, 16th April 2007

Meals
8.30am
- Oats (5 spoons Oats + HL banana milk + honey + water)

9.05am
- Lipo 6 x 2 caps

11.30am
- Whey (1 scoop + 250 HL milk)

3.00pm
- one Fuji apple
- Cheese Sandwich (2 slices wholemeal bread + low fat cheese)

6.20pm
- one Fuji apple
- 2 pcs KFC Hot & Spicy Chicken (breast & w/o skin)


Workout
Warm up@Stepper 5 mins

Squat@Smith Machine
- 10kg - 14 reps (warm up)
- 15kg - 12 reps
- 20kg - 12 reps
- 25kg - 12 reps

Leg Press
- 50kg - 14 reps (warm up)
- 60kg - 12 reps
- 70kg - 12 reps
- 80kg - 12 reps

Leg Curl
- 22.5kg - 14 reps (warm up)
- 25.0kg - 12 reps
- 27.5kg - 12 reps
- 30.0kg - 12 reps

Lunges (using Body Pump's bar)
- 10kg + bar - 15 reps
- 15kg + bar - 12 reps

Stepper
- 15 mins (effort 4 & 5)


Things
-

Tuesday, 17th April 2007

Meals
12.00pm
- Lipo 6 x 2 caps

12.40pm
- Oats (5 spoons Oats + HL banana milk + honey + water)

2.25pm
- one Fuji apple

3.40pm
- Stir-fry chicken cutlets with cabbage (cabbage + chicken breast + EVO + Heinz BBQ Sauce + salt)
- boiled lettuce

7.50pm
- one guava

10.20pm
- Mixed Vege with cantonese gravy (carrots + cabbage + sawi + whole egg + 1/2 chicken breast + chicken stock, corn starch, salt & pepper)


Workout
- Body Jam 45 mins @5.45pm
- Body Attack 1 hour @6.35pm
- Body Step 1 hour @8.45pm


Things

This post has been edited by shadowjass: Apr 17 2007, 10:37 PM

Wow madness....3 cardio sessions in one go...

BTW:
Is Lipo 6 effective for weight lost? And does it have any side effects like insomia?

Body Jam class is more like a warm up to me. I can't dance well so I actually don't sweat much as well. 20 mins on Stepper can sweat wayyyy more than 1 hour Body Jam!

Lipo 6 = Thermogenics. It's a dietary supplement and not weight loss pills.

Thermogenics will speed up weight loss if u workout regularly combined with a healthy and clean diet. It stimulate the burning of fat by increasing body's metabolism. Mind you, do not use thermogenics to cover up sloppy diet/workout. You may ended up not obtaining any results at all.

About the insomia part...it depends on individual I guess...I had insomia for the first 2 weeks of taking Lipo 6.

p/s: If you're really keen on buying Lipo 6, you can get it from Syd G.

This post has been edited by shadowjass: Apr 17 2007, 03:17 PM

Noted. I am looking for some supplements to help boost my weight lost but wont affect my sleep paterns. How much weight have you lost since you started this journal?

Wednesday, 18th April 2007

Meals
8.15am
- Oats (5 spoons Oats + HL banana milk + honey + water)

9.20pm
- Lipo 6 x 2 caps

12.00pm
- whey (1 scoop + 250ml HL milk)

2.30 - 3.00pm
- 2 mini cups cereal drink (spirulina)
- One Fuji apple
- One Uncle Toby's Museli Bar (Forest Fruits)

6.00pm
- Lots of greens with Pasta Sauce (Brocolli + lettuce + carrots + half chicken breast + EVO + 4 spoons Pasta Sauce, lil sugar, herbs)
- One whole egg

9.05pm
- 5 Roasted Almonds


Workout
PT session....
*All 2 sets
- Warm up@Wave Machine 10 mins (with DB)
- DB Bicep Curls with Fitball (Lying 45 degrees on a bench) - 5lbs & 7lbs
- Rowing - 3 Intervals (1 min, 2, & 3 mins)
- DB Lunges with Shoulder Press - 5lbs
- Squat & Calf Raises@ ? machine - 30lbs
- Cross Station - Triceps workout - Step back & Calf Raises - 10lbs
- Buddha Pose (bleh...I don't know what the heck is this) - for hamstring
- Back & Ham workout with Fitball
- Crunches (Leg & Back 30 degrees)
- Plank
- Side Plank
- Streching


Things
- <Rant> Weighed myself today...was dissapointed with my progress.. only managed to lose 1.3kg for the past 4 weeks (I expect it to be at least 3kg !! ) ...I am starting to lose confident. <END>

- Edit: weighed in the morning@10am....was told by Syd G before that our BF% tends to be higher in the morning. Before this, all my weights were taken in the evening ard 5-6pm.

This post has been edited by shadowjass: Apr 18 2007, 11:49 PM

Big deal - I havent lose anything in 2 months . But I know how the bloody bf scale works so dont be too bothered by it. I still stand by the fact that the best way to measure ur weight loss success is how your clothes fit. Chin up, girl

Er... you signed up for more PT sessions?

Nope...a PT trained me for free...but I am in big trouble...I had a bet with the PT...
If I manage to lose 3kg for the next 1 month...then he'll give me free PT sessions or else I'll need to sign up PT sessions with him...Damn! Guess, I need to do something. I MUST lose the 3kg !!!!!!!!!

Just weighed myself this morning....7.9kg fat loss so far....

That's the weight of TWO newborn babies

30-Day Challenge

Goals: 3kg Fat Loss
Duration: 30 days
Start Date: 18th April 2007
End Date: 17th May 2007

Plan
a. Cardio - Bump up more cardio. Will try to add in morning cardio whenever possible.
b. Diet - Clean up more & stricter on diet. Eat as clean as possible. Will try to add in more protein & carbs only for pre-WO.
c. Weight Training - Try some new routine?

Comments & suggestions please.........

I demand a MSN addy