wow.. looks like u gained some muscle too! hehe..

I just noticed that your thread title is shahowjass... instead of shadowjass

Monday, 28th May 2007

Meals
10.00am [346 kcal]
- Oats (8 spoons)
- 200ml HL banana

12.10pm [77 kcal]
- one Fuji apple (med)

1.10pm [412 kcal]
- Stir-fry veggie & chicken cutlets (1 cup chicken + 3 cups cabbage + 0.5 yellow onion + 0.5 cup carrots + 1/2 tbsp EVO + 2 tbsp Heinz BBQ sauce)

3.35pm [170 kcal]
- Cheesy Omelette (1 whole egg + 3 egg white + 1 RF cheese)

4.35pm [378 kcal]
- Oats (8 spoons)
- 200ml LF milk + 1 tbsp honey

5.15pm
- Lipo 6 x 2 caps

7.10pm [120 kcal]
- 1 scoop whey + water

9.40pm [299 kcal]
- Boiled veggies & chicken cutlets (1 cup Chicken + 1 egg white + 3.5 cups Cabbage + 0.5 cup Carrots + 1/2 tbsp chicken stock + light soy sauce, salt & pepper)

Workout
@5.50pm
Warm up@Stepper 8 mins [86 kcal]

Chest Press
- 10.0 kg - 15 reps
- 12.5 kg - 15 reps

Barbell Bench Press
- 5.0 kg each side + Barbell (Body Pump's BB) - 15 reps x 3 sets

Upper Back
- 17.5 kg - 15 reps
- 20.0 kg - 15 reps

Pulldown
- 22.5 kg - 15 reps
- 25.0 kg - 15 reps

DB Triceps Kickback
- 8 lbs - 2 x 15 reps

Triceps Dip@Easy Power Station
- 40 kg - 15 reps
- 35 kg - 5 reps

Lat machine - Low Pulley
- 5.00 kg - 15 reps
- 6.25 kg - 15 reps

DB Bicep Curls
- 8 lbs - 2 x 15 reps

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

Stepper 20 mins (effort 6 & last 1 min - effort 8) [218 kcal]

- Body Step 1 hour @7.40pm


- Caloric Deficit Day -

Total Cals Consumed : 1816 kcal
Total Carbs : 193.6g (42.1%)
Total Protein : 174.6g (37.9%)
Total Fat : 41.2g (20.0%)

Things

This post has been edited by shadowjass: May 28 2007, 11:40 PM

Yah...I can see my tiny biceps popping out now... but triceps still in pathetic state..

I din even notice that !!

This post has been edited by shadowjass: May 28 2007, 11:41 PM

After some deep thoughts, I've decided to take a break from dieting. I'll eat whatever I want for the coming days. It has been more than half year since I started working out and dieting. So, I think I deserve a break. A reward for being such a good girl not giving up halfway and to keep me sane as well. Bleh, whateva. I know I am actually finding excuses to cheat !!

I'm soooooooooooooo happy now.




BUT............................







I am still afraid to cheat.

You deserve a break, really. It's ok if you gain a couple of pounds of weight cause you'll be able to shed them later easier than you think

If you workout also, nothing to be afraid of.

Tuesday, 29th May 2007

Meals
8.15am [346 kcal]
- Oats (8 spoons)
- 200ml HL banana

10.45pm [173 kcal]
- 2 slices wholemeal bread + 1 slice RF cheese

1.00pm
- Stir-fry veggie & Tuna (4 oz Tuna + 1 yellow onion + 1 cup Tomatoes + 1/2 tbsp EVO)
- 1 pc Fried chicken part (Back - w/o skin) (~1/3 cup)

3.00pm
- Waffle with PB filling
- 2 slices wholemeal bread + 1 tbsp PB

4.05pm
- Lipo 6 x 2 caps

5.55pm [120 kcal]
- Whey (1 scoop) + water

8.00pm [110 kcal]
- one Fuji apple (Big)

9.00pm
- Boiled veggies & chicken cutlets with Pasta sauce
( 1 cup Carrots + 1 cup brocolli + 0.5 Green Onion + 1/3 cup tomatoes + 1 cup chicken + 4 tbsp Agnesi Pasta Sauce - Olive + 1/3 cup Tomatoes Puree + 1/2 tbsp sugar, salt & pepper )

12.15am
- Whey (0.5 scoop) + 200 HL milk


Workout
4.40pm
Warm up@Cardio Wave (with 3 lbs DBs) 10 mins

ATG Squat - using Body Pump's Barbell
- 5.0 kg each side + bar - 1 x 15 reps
- 6.0 kg each side + bar - 1 x 15 reps
- 7.5 kg each side + bar - 1 x 15 reps

Leg Press Machine
- 60 kg - 1 x 15 reps
- 70 kg - 1 x 15 reps
- 80 kg - 1 x 15 reps

Leg Curl
- 20.0 kg - 1 x 15 reps
- 22.5 kg - 1 x 15 reps
- 25.0 kg - 1 x 15 reps

Calf Raises
- 10lbs DB - 2 x 25 reps

Stepper 20 mins (effort 6) [214 kcal]

- Body Attack 1 hour @6.35pm


Things

- Cheat Day -

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

This post has been edited by shadowjass: May 30 2007, 02:19 AM

Someone's squatting 15kg

If you can squat 10kg/side, I'll teach ya how to do it with Oly bar

so did u sign up with the personal training?

FUYOO!! syd can train chicks edi!!

This post has been edited by carlsuen: May 30 2007, 10:19 AM

she can train the dudes too

Tuesday, 29th May 2007

Meals
11.00am
- Half-boiled eggs (2 whole eggs + 2 whites)

12.45pm
- Economic rice (~ 0.5 cup rice + 1 pc Tofu + long bean + sweet & sour pork)

1.30pm - 2.30pm
- One nyonya kuih - Pandan Ball (Red Bean filling)
- Cashew Delight with kiddy cone (1 scoop) - Yum !!

4.00pm - 4.55pm
- 2 slices wholemeal bread + 1 slice RF cheese
- Secret Recipe hi-fibre cheesecake (1 slice)

5.25pm
- Lipo 6 x 2 caps

8.50pm
- Boiled veggies & chicken cutlets with Pasta sauce
( 0.5 cup Carrots + 1 cup brocolli + 0.5 Green Onion + 1 cup tomatoes + 1 cup chicken + 4 tbsp Agnesi Pasta Sauce - Olive + 2/3 cup Tomatoes Puree + 1/2 tbsp sugar, salt & pepper )


Workout
- Warm Up @Treadmill 10 mins
- Cardio Wave 15 mins (effort 10)
- Body Step 1 hour @6.35pm
- Stepper 5 mins
- Cross Trainer 10 mins

*Wave, Stepper & Cross Trainer were done w/o putting much effort & low intensity. More like cooling down.


- Cheat Day 2 -

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


Things
- I ate every 1 - 1.5 hours !!!!!

- Today I cheated with less guilt.

- Performance was not up to par during Body Step. Gosh. <.< Soreness@ham & calves. Guess, I am not resting well lately - isomnia.

- Bought a pair of workout pant again. There are always so many excuses to spend money!

Yah...I'll TRY to move to Oly bar once I can squat 10kg/side. Guess, it takes me some time since I am still not strong enough to lift 20 kg.


No! Before the PT could say anything, I diverted the topic. And so happen my ex-PT suddenly appeared so I am safe.

Thursday, 31st May 2007

Meals
7.30am
- Oats (9 spoons) + 200ml HL Banana

11.00pm
- whey + water

11.20 - 11.45am
- one Fuji apple
- 2 slice wholemeal bread + 1 slice RF cheese

2.00pm
- one Fuji apple (big)

2.45pm
- Popiah ( 1 roll)
- Penang Fruit Rojak (few slices)
- Char Siew Rice (3-4 spoons)

6.00 - 7.30pm
- One Peanut bun
- 1 Bee Cheng Hiang BBQ Minced Pork

8.30pm
- Homemade dumplings (4 pcs) + 0.5 cup carrots + 3/4 cup brocolli + some tomatoes + chicken stock, salt & pepper


Workout
- Body Pump 1 hour @8.30pm
- Cardio Wave 20 mins - with 5 lbs DBs (effort 10)
- Stepper 15 mins (effort 6)


- Cheat Day 3 -

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


Things
- Bad news :
Am back in hometown. So, the coming days gonna be full of cheat meals! Mum bought some BCH's chicken floss too !! Nooooooo. My Fav. But I'll try to control and not lose track.

- Good news :
I can now fit into my mum's mini tees. (which my mum can't coz she gained weight!)

Friday, 1st June 2007

Meals
11.45am - 12.15pm
- One dragon fruit
- One slice wholemeal bread + Blueberry jam (1 tsp)
- some Pristine Pre-biotic Museli

12.45 - 1.45pm
- One pc BCH's Pastry with BBQ Sliced meat filling
- One slice wholemeal bread + 1/3 slice BBQ slice meat

6.30 - 7.00pm
- One slice Chinese kuih (sponge-mix like)
- some Pristine Pre-biotic Museli

9.00 - 10.00pm
- Steamboat - homemade Yong Tau Foo & frozen stuffs. (I ate a LOT!)


Workout
- Rest day


- Cheat Day 4 -

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


Things
- Non-stop eating. Itchy-b****y mouth!

This post has been edited by shadowjass: Jun 2 2007, 12:34 PM

That's cool. Relatives commented on your weight loss some more?

Saturday, 2nd June 2007

Meals
12.15pm
- One dragon fruit
- One whole Mango

1.30-4.00pm
- 3 slices wholemeal bread + chicken floss
- some Pristine Pre-biotic Museli
- Junk food - kerepek pisang

8.00pm
- Leftover Steamboat stuffs + rice noodle


Workout
- Rest day.

- Cheat Day 5 -

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


Things

This post has been edited by shadowjass: Jun 3 2007, 08:46 PM

Sort of la...but it's all different peoples which have not seen me for quite a while. So, it doesn't count.

Sunday, 3rd June 2007

Meals
12.15pm
- One dragon fruit
- One slice wholemeal bread + chicken floss

3.00pm
- One gong Pear (big)

4.15pm
- Asam Laksa

8.50pm
- One dragon fruit
- Homemade Museli (8 Roasted Almonds + 1 tbsp raisins + 2 tbsp Oats)


Workout
- Rest day.

- Cheat Day 6 -

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


Things

This post has been edited by shadowjass: Jun 3 2007, 09:46 PM

Monday, 4th June 2007

Meals
12.00 - 12.30pm
- One apple
- 3 slices wholemeal bread
- 1 tbsp PB & chicken floss

3.00pm
- One dragon fruit

5.10pm
- Oats (8 spoons) + 200ml HL milk + 1/2 tbsp honey
- 2 tbsp Homemade Muesli (Roasted Almonds, Raisins & Oats)

10.00pm@economic rice stall
- Half pack Veggie
- Chicken (~ 1 1/3 cup)


Workout
- Warm up @Cardio Wave (with 5 lbs DBs) 10 mins (effort 10)
- Cardio Wave 15 mins (effort 3) - not counted as workout, was chatting with PT
- Stepper 20 mins (effort 6)
- Interval @Treadmill 10 mins (spm: 5.5 & 9.2)
- Body Step 1 hour @7.40pm


- Cheat Day 7 -

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


Things

This post has been edited by shadowjass: Jun 5 2007, 10:53 PM