Just cover your boob area if you're planning to post any pics else they're gonna be compared.

.
.
.
lol.
.
.
.

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

Stat as at 18th April 2007
Weight : 68.0kg
FAT % : 31.0%
Fat Mass : 21.1kg
Fat Free Mass : 46.9kg

i'm very impressed over your fat free mas maintenance. good stuff.

syd....heh, i can tell ur real annoyed bout it....try to look at his good side.

Thursday, 17th May 2007

Meals
11.30am [411 kcal]
- Oats (6 spoons)
- 200ml HL milk
- One dragon fruit (+/-200g)*

2.00pm [372 kcal]
- 2 1/4 cups Beansprouts
- Omelette (4 oz tuna + 1 whole egg + 2 egg whites + 3/4 cup tomatoes + 1 yellow onion)

4.10pm [413 kcal]
- Oats (5 spoons) + 100ml HL banana
- 2 slice wholemeal bread + 1 tbsp Steffi's Choice PB

5.00pm
- Lipo 6 x 2 caps

9.40pm [394 kcal]
- Braised Spinach (+/- 250g)
- Steamed Chicken breast (1 cup)
- Steamed Smooth Tofu (+/-150g)
- 3/4 Fuji apple (small)

10.20pm (162 kcal) - Still hungry!!
- Nestum (2 tbsp) & Oats (2 tbsp) + 100ml HL Banana

Pre-bed (228 kcal)
- 200ml HL milk + whey (1 scoop)


Workout
- Warm Up @Stepper 8 mins [75 kcal]

Triceps & Biceps [50 kcal]*

Tricep Kickback
- 7 lbs x 1 set - 15 reps
- 10 lbs x 1 set - 15 reps

DB Triceps Extension
- 10 lbs x 3 sets - 12 reps

Lat Machine - High Pulley
- 5.0 kg x 1 set - 15 reps
- 6.25 kg x 1 set - 15 reps
- 7.5 kg x 1 set - 12 reps

Lat Machine - Low Pulley
- 6.25 kg x 2 sets - 15 reps
- 7.5 kg x 1 set - 12 reps

Barbell Bicep Curls
- 20 lbs x 2 sets - 15 reps

- Stepper 15 mins (effort 6) [160 kcal]
- Wave 15 mins (Last 8 mins with 5lbs DBs, effort 10 & 12) [167 kcal]
- Body Combat 1 hour @8.45pm [350 kcal]*


- Caloric Deficit Day -

TDEE (w/o exercise) : 1662 kcal
Total Cals Consumed : 1981 kcal
Total Cals Burned : 807 kcal
Daily Deficit : 488 kcal

Total Carbs : 202.4g (41.0%)
Total Protein : 193.8g (39.2%)
Total Fat : 43.5g (19.8%)

Things
- Did triceps & biceps today coz yesterday's 45 mins Body Pump did not work on both muscle parts.

- Whoopsssssss....I almost hit 2000 kcal a day !!!!

Thanks.

Still long way to go dude before I reach my 21% BF goal.



Thanks.

Friday, 18th May 2007

Meals
9.20am [438 kcal]
- Oats (7 spoons)
- 200ml HL banana
- One dragon fruit

12.00pm [439 kcal]
- Stir-fry chicken cutlets with veggie ( 1 cup chicken + 2 cups cabbage + 3/4 cup tomatoes + 1 yellow onion + 1 1/4 cups carrots)

2.45pm [278 kcal]
- One Fuji apple(small)
- 2 slice wholemeal bread + 1 tbsp Steffi's Choice PB

6.00pm [394 kcal]
- 4 slices wholemeal bread
- 1 slice LF cheese

6.45pm@Uncle Lim's
- one glass Soya Bean with Cincau

11.15pm [134 kcal]
- 4oz Tuna

Pre-bed [255 kcal]
- 250ml HL milk + whey (1 scoop)


Workout
- Warm Up @Stepper 10 mins [95 kcal]
- Wave 10 mins (First 5 mins with 5lbs DBs, effort 10 & 11) [110 kcal]
- Stepper 10 mins (effort 6) [107 kcal]


- Caloric Maintenance Day -

TDEE (w/o exercise) : 1662 kcal
Total Cals Consumed : 1939 kcal
Total Cals Burned : 312 kcal
Daily Deficit : -

Total Carbs : 221.3g (45.8%)
Total Protein : 165.2g (34.2%)
Total Fat : 42.9g (20.0%)

Things

Hi guys,

A quick update on my 30-Days Callenge's result.

30-Days Challenge
Goals: 3kg Fat Loss
Start Date: 18th April 2007
End Date: 17th May 2007

Stat as at 18th April 2007
Weight : 68.0kg
FAT % : 31.0%
Fat Mass : 21.1kg
Fat Free Mass : 46.9kg
Total Body Water : 34.3kg

Stat as at 18th May 2007
Weight : 67.9kg
FAT % : 28.9%
Fat Mass : 19.6kg (Lost: 1.5 kg)
Fat Free Mass : 48.3kg
Total Body Water : 35.4kg

Challenge failed !! But I am still OK with it...not so dissapointed.

This post has been edited by shadowjass: May 18 2007, 11:39 PM

Saturday, 19th May 2007

Meals
7.00am
- Oats (5 spoons) + 200ml HL milk
- 2 slices wholemeal bread + 1 tbsp PB

11.30pm@economic rice stall
- Economic rice (1/2 cup rice + cabbage + 2 pcs chicken (small) + 1 pc tofu)

3.30pm
- 2 slices wholemeal bread + 1 slice LF cheese

6.15pm@Secret Recipe
- 1 slice Hi-Fibre Cheesecake (ate 1/2 of the cheese only)
- some bananas (from friend's Chocolate Banana cake)

9.30pm@economic rice stall
- one pack veggies

1.00am
- Nescafe 3-in-1 (mild) + half cup LF milk


Workout
- Rest day

- CHEAT Day -

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

Things
-

This post has been edited by shadowjass: May 20 2007, 06:53 AM

do you drink enough water?
just wondering....

Sunday, 20th May 2007

Meals
5.30am
- Oats (7 spoons) + 200ml HL banana

11.30pm
- Stir-fry chicken cutlets with veggie (1 cup chicken + 3/4 cup carrots + 2 cups cabbage + 3/4 cups tomatoes + 1 yellow onion + 1/2 tbsp EVO)

3.00pm
- one Fuji apple
- 2 slices wholemeal bread + 1 slice LF cheese

6.15pm
- one cup Nescafe (1 sachet Nescafe 3-in-1 mild + 1/2 cup LF milk + water)

3.30am
- Oats (5 spoons) + 100ml HL banana

Workout
- Rest day

Things
- Haihssssssss.......

This post has been edited by shadowjass: May 22 2007, 07:06 AM

Tuesday, 22nd May 2007

Meals
5.30am
- Coffee (Nescafe 3-in-1 (regular) + 1/2 cup LF milk + water )

7.30am
- Oats (7 spoons) + 200ml HL banana

2.20pm
- Oats (7 spoons) + 200ml HL banana

5.45pm
- One pack veggies + 5 pcs chicken
- 1 slices wholemeal bread + 1/2 tbsp PB

6.00pm
- Lip 6 x 2 caps

10.25pm
- One Fuji apple

11.30pm
- Whey (1 scoop) + 200ml HL milk

Workout
- Body Attack 1 hour@6.35pm
- Body Step 1 hour@8.45pm


Things

This post has been edited by shadowjass: May 22 2007, 11:49 PM

Wednesday, 23rd May 2007

Meals
10.20am
- Oats (7 spoons)
- 200ml HL milk

12.10pm
- One dragon fruit

1.50pm
- Stir-fry veggie with Tuna (4oz Tuna + 3/4 cup tomatoes + 1 yellow onion + 1/2 tbsp EVO)

2.50pm
- one Fuji apple

4.15pm
- Cheesy Omelette (1 whole egg + 3 egg whites + 1 slice LF cheese)
- 2 slice wholemeal bread
- One Fried Chicken part (breast - ~ 8oz)*

5.30pm
- Lipo 6 x 2 caps

9.00pm [394 kcal]
- Steamed Fish (slightly smaller than palm size)
- Stir-fry veggies ( 1/2 cup carrots + 1/2 Yellow Onion + Tomatoes (~110g) + Beansprouts (~170g) + 1/2 tbsp EVO)

2.30am
- 200ml LF + HL milk


Workout
- Body Pump 45 mins@5.45 (missed warm up & legs part)
- Body Step 1 hour @8.45pm


- Caloric Deficit Day -

Total Cals Consumed : +/- 1700 kcal

Total Carbs : 141.5g (33.9%)
Total Protein : 193.8g (43.1%)
Total Fat : 43.5g (23.0%)

Things
- Bought a Nike Dri-Fit pant. Yay!!!
- Was late for Body Pump. Missed warm up & legs part.
- Made a mistake - Shouldn't add in EVO for post-WO meal.

This post has been edited by shadowjass: May 24 2007, 03:10 AM

Thursday, 24th May 2007

Meals
11.00am [318 kcal]
- Oats (7 spoons)
- 200ml HL milk

12.45pm [382 kcal]
- Stir-fry veggie with Chicken cutlets (1 cup chicken (~140g) + 1.25 cups tomatoes + 1.5 yellow onion + 1/2 tbsp EVO)

2.30pm [97 kcal]
- one Fuji apple
- Braised spinach (6 cups - ~180g)

5.00pm [293 kcal]
- Omelette (1 whole egg + 3 egg whites)
- 2 slice wholemeal bread + 1/2 tbsp PB

5.50pm
- Lipo 6 x 2 caps

8.10pm [278 kcal]
- 5 spoons Nestum + 1/2 scoop whey + 200ml HL milk

10.15pm [120 kcal]
- 1 scoop whey + water

10.45pm [168 kcal]
- Steamed Fish (slightly smaller than palm size)*
- Steamed Brocolli (1 cup) & Carrots (1/2 cup)


Workout
- Warm up @Treadmill 10 mins [55 kcal]
- Stepper 15 mins (effort 6) [162 kcal]
- Interval @Treadmill 15 mins [119 kcal]
(Incline: 5.0% spm:5.5 & Incline: 0.0% spm:9.2)
- Cardio Wave 15 mins (with 5lbs DBs - effort: 11-13) [180 kcal]

- Body Pump 45 mins@8.45pm


- Caloric Deficit Day -

Total Cals Consumed : 1656kcal

Total Carbs : 169.6g (40.3%)
Total Protein : 171.3g (40.6%)
Total Fat : 35.8g (19.1%)

Things

This post has been edited by shadowjass: May 24 2007, 10:47 PM

Friday, 25th May 2007

Meals
10.00am [318 kcal]
- Oats (7 spoons)
- 200ml HL milk

11.45pm [337 kcal]
- Steamed Chicken Breast (1 cup)
- Boiled Cabbage (4 cups), Brocolli (1 cup) & Carrots (1/2 cup)

3.00pm [329 kcal]
- Stir-fry veggie with Tune (4oz Tuna + 0.75 cups tomatoes + 1 yellow onion + 1 cup carrots + 1/2 tbsp EVO)

6.10pm [308 kcal]
- one Fuji apple (med)
- 3 slice wholemeal bread + 1 slice LF cheese

9.20pm [120 kcal]
- 1 scoop whey + water


Workout
- Rest Day


- Caloric Deficit Day -

Total Cals Consumed : 1574kcal
Total Carbs : 180.9g (44.1%)
Total Protein : 152.9g (38.2%)
Total Fat : 29.76g (16.7%)

Things

Friday, 25th May 2007

Meals
7.15am
- Oats (9 spoons)
- 200ml HL Banana

10.00am
- 1 slice wholemeal bread + some Tuna

12.00pm @economic rice stall
- Economic rice (1 piece Tofu + 2 chicken (med) + cabbage + rice (ard 6 tbsp)

2.45pm
- 2 slice wholemeal bread
- Tuna (4oz Tuna + 0.5 cups tomatoes + 0.5 yellow onion + 1/2 tbsp EVO)

5.30pm
- one Fuji apple (med)
- 2 slice wholemeal bread + 1 slice Reduced Fat Cheese

8.50pm @economic rice stall
- one pack veggies (cabbage & spinach)
- ard 6pcs chicken


Workout
- Body Step @8.45pm (Quit after first half of the class.)


- Caloric SurplusDay -

Total Cals Consumed : -
Total Carbs : -
Total Protein : -
Total Fat : -

Things
- Pain@hamstring & calves. Quit after 1st half of Body Step class.

This post has been edited by shadowjass: May 26 2007, 09:26 PM

how's ur progress eh?
im so lazy to post my journal
haha
later i'll update when serious workout days/and good diet day
ahahaha

Sunday, 27th May 2007

Meals
7.15am [400 kcal]
- Oats (10 spoons)
- 200ml HL Banana

12.00pm @economic rice stall [500 kcal]*
- Economic rice ( rice (ard 6 tbsp) + 4 chicken (med) + cabbage + long bean)

3.30pm [274 kcal]
- Tuna (4oz Tuna + 1 cup tomatoes + 1 yellow onion + 1/2 tbsp EVO)

5.30pm - 6.15pm [228 kcal]
- one Fuji apple (med)
- 2 slice wholemeal bread + 1 slice Reduced Fat Cheese

9.25pm [145 kcal]
- Omelette (1 whole egg + 3 egg white + 0.5 cup carrots)


Workout
- Cardio Wave 10 mins (with 5lbs DBs) [107 kcal]
- Stepper 15 mins (effort 6) [161 kcal]
- Body Step @10.30am


- Caloric Deficit Day -

Total Cals Consumed : 1544 kcal
Total Carbs : -
Total Protein : -
Total Fat : -

Things

doing fine...I've started to take/see things more lightly now...No rush or watsoever...If I can lose 2kg of fat in a month, I would be happy enough.

Progress update at page 1...