Sunday, 7th Jan 2007

Goal : Lose 1.5 kg <-- had a bet with the PT...Must NOT LOSE...*focus*
Date: 18th Jan 2007

Meals
9.45am
- one banana [140kcal] <--better stay away from banana next time
- cheese sandwich (2 slices wholemeal bread [128kcal] + lettuce + Low Fat Cal Cheese [41kcal])

2.15pm
- 2 pieces Tiger Susu biscuit [40.5kcal]
- 100ml Low Fat Milk [48kcal]

3.20pm
- 5 spoons of rice
- 1 palm size steamed fish + carrots
- braised spinach with anchovies
- leftover omelette from yesterday's dinner
- half banana [70 kcal]

5.15pm
- one small Fuji apple
- 2 spoons of Tuna

7.15pm
- one large bowl of veggie soup (tomatoes + onions + carrots + cabbage + brocolli + chicken cuts + brown oyster mushroom)
- one half palm size steamed fish

Workout@11.15am-2.15pm
- warm up 10 mins
- jog for 5 mins@7.0
- chess press (10 & 12.5kg-18 & 16 reps)
- upper back (15 & 17.5 kg-18 & 16 reps)
- Lat Machine- low pulley (5 & 6.25kg-18 & 16 reps)
- Lat Machine - high pulley (6.25 & 7.5kg-18 & 16 reps)
* all the weight training below is done with a PT (not my own PT)
- low row - (17.5 & 20kg-18 & 16 reps)
- shoulder press (5 & 7.5kg-2 sets-18 & 16 reps)
- easy power station (45kg-2 sets) <--Ouch! *in pain*...should do it with golves next time
- bent over row (20lbs- 2 sets)
- lunges - bodyweight (2 sets)
- bodyweight squat (2 sets)
- step squat (2 sets-10kg)
- abs exercise with Fitball (2 sets-5 reps)
- Bridging with Fitball (2 sets)
- Streching
- interval training@treadmin 20 mins (spm: 5.3 & 9.0)

*learnt new stuffs today....
* saw a lady doing yoga... she's so flexible and i'm so STIFF !! must join yoga classes to improve my flexibility...i can practice it on my own at home in Feb since i'll be freezing my account for the month of Feb-->exams + sem break

This post has been edited by shadowjass: Jan 22 2007, 01:38 PM

Monday, 8th Jan 2007

Goal : Lose 1.5 kg <-- had a bet with the PT...Must NOT LOSE...*focus*
Date: 18th Jan 2007
Countdown: 10 days to go....

Meals
6.15am <-- already in my dreamland@8.30pm yesterday !!
- half banana [70 kcal]
- one large bowl of veggie soup (tomatoes + onions + carrots + cabbage + brocolli + chicken cuts + brown oyster mushroom)

9.10am
- one cup of white coffee (1/2 packet of 3-in-1 Hoya white coffee + ard 80ml of low fat milk + hot water)
- 1 slice of wholemeal bread

12.00pm
- one egg white
- 3 spoons of White's Toasted Oats Wild Fruit Crunch

5.00pm
- 2 pieces Tiger Susu biscuit
- one Fuji apple
- some lettuce + tuna

6.30pm
- 4 spoons of rice
- vege + tofu <-- ta pau 1...was too tired to cook

9.40pm
- 100 ml of Low Fat Milk
- 1 slice of wholemeal bread
- one egg white


i ate A LOT today !! yay...6 meals...

Workout

went to FF today at 2.45pm...did nothing much...was wasting my time there...my butt + hamstring sore....gosh...*in pain*
- warm up 10 mins
- cross trainer 15 mins
- rowing 15 mins

PT forced me to go for Body Jam class today@7.40pm.. ....or else he'll torture me kaw kaw tmrw....

- walking@4.0 for 17 mins <-- while waiting for B.Jam class to start
- Body Jam
- interval training@treadmill for 15 mins (attempted at 9.6-->9.4-->9.0-->9.0-->last push 9.5)

*disappointed*....i was totally OUT for the Body Jam class...can't catch up the move and groove!! even aunty can do better than me!! plus i was too SHY to shake my butt...
i did not sweat much...others sweat like mad...
So after Body Jam class, I did interval training as a punishment...

New Challenge: Body Jam

training with PT tmrw@9.30am....*pain pain*

This post has been edited by shadowjass: Jan 22 2007, 01:38 PM

Tuesday, 9th Jan 2007

Goal : Lose 1.5 kg
Date: 18th Jan 2007
Countdown: 9 days to go....
New Challenge: Body Jam

Meals
8.10am
- 5 spoons Oat + 50 ml Low Fat Milk + lil sugar
- one small Fuji apple

11.00am
- 2 pieces IKO Oat biscuit
- one small Fuji apple

1.15pm
- 3 spoons of White's Toasted Oats Wild Fruit Crunch

2.20pm@cafeteria
- 5 spoons of rice
- 1/2 piece of tofu with oyster sauce
- 1 piece of rendang chicken drumstick (removed all the kuah...only eat the meat. not other choices-->others are fried chicken or sambal chicken )

4.30pm (pre-workout)
- 1 slice wholemeal bread
- 1/4 steamed chicken breast meat
- one small Fuji apple
- one egg white

7.45pm (post-workout)
- one egg white
- 1 slice of wholemeal bread
- 3/4 of steamed chicken breast meat
- 2 pieces of IKO Oat biscuit


Workout

training with PT@6.00pm....

- warm up 10 mins
- interval training@stepper 15 mins <-- almost KO halfway
- leg extension (2 sets - 15 & 17.5 kg - 18 & 16 reps)
- chess press incline (2 sets - 15 & 17.5 kg - 18 & 16 reps )
- upper back (2 sets - 10 & 15 kg - 18 & 16 reps)
- shoulder press (2 sets - 5 & 7.5 kg - 18 & 16 reps)
- Lat machine - Low pulley (2 sets - 5 & 6.25 kg - 18 & 16 reps)
- Lat machine - High pulley (2 sets - 6.25 & 7.5 kg - 18 & 16 reps)
- abs exercise with leg hanging (2 sets - 18 & 16 reps)
- bridging (2 sets - 1 min)
- bridging with one leg (1 set-30 sec)
- streching

This post has been edited by shadowjass: Jan 22 2007, 01:38 PM

no la...less than 5 hrs....went there twice yest...the 1st round i did nothing...my muscle sore...ended up wasting my time there + chit-chating with PT....

i asked my PT abt the 18 reps too...he said wanna build up my strength 1st...
*nod* if 12 reps, definitely i can lift heavier weight...

i must push myself harder.....coz will slow down in Feb...Feb = exam + CNY + sem break...will be off for 1-month....back to hometown...my nightmare is haunting me soon....

back in hometown = bad stuffs > good ones...

i MUST NOT gain weight....
CNY --> pineapple tarts, peanuts, choc chips cookies, chicken floss <-- i HATE them...go away from me!!!
biggest challenge --> sickness (bulimic)

pics?? will think about it.. 36-24-36 <-- IMPOSSIBLE

quite nice........i have it all the time bcoz it comes in small packaging...convenience to bring around... ...no idea after eating the biscuit will become or not...but the Tiger Susu biscuit ad is conveying this msg to the audience...



This post has been edited by shadowjass: Jan 9 2007, 08:26 PM


Attached thumbnail(s)

1 piece = approx 20.5 cals...

ermm...17.3g of Fat per 100g...100g=20 biscuits

Wednesday, 10th Jan 2007

Goal : Lose 1.5 kg
Date: 18th Jan 2007
Countdown: 8 days to go....
New Challenge: Body Jam, Pilates

Meals
8.00am
- 5 spoons of Quaker Oats + 50ml ow fat milk + lil sugar
- 3 spoons of White's Toasted Oats Wild Fruit Crunch

12.30pm ..
- 1/2 steamed chicken breast
- steamed brocolli & carrots
- braised spinach
- 1 piece of wholemeal bread
- 5 spoons of White's Toasted Oats Wild Fruit Crunch

3.45pm
- one small Fuji apple

5.15pm (pre-workout)
- 5 spoons of rice
- 1/2 tofu with oyster sauce
- 1/2 steamed chicken breast
- 1 egg white

8.30pm (post-workout)
- 1 egg white
- 500ml of Soya Bean
- stir-fry vege (olive oil + 1 hot dog + cabbage + brown oyster mushroom)

Workouts
at 9.30am
- Pilates Class
- warm up 6 mins
- stepper 15 mins
- interval training@treadmill 15 mins (spm: 5.5 & 9.2 )
- Abench (2 sets- 50 reps)
- Body Step Class@6.30pm <-- sweat like mad

tmrw morning PT session@9.30am

This post has been edited by shadowjass: Jan 22 2007, 01:39 PM

shitz...nowadays getting hungry really fast....every 3 hrs stomach start "asking" for food....goshhhhhh...shakehead:

Body Step is fun....

This post has been edited by shadowjass: Jan 11 2007, 07:49 AM

Thursday, 11th Jan 2007

Goal : Lose 1.5 kg
Date: 18th Jan 2007
Countdown: 7 days to go....
New Challenge: Body Jam, Pilates, Body Step( )

Meals
8.00am
- 5 spoons of Quaker Oats + approx 30ml Low fat milk + lil sugar
- one small Fuji apple

11.30am
- 2 pieces of Tiger Susu biscuit
- one orange
- 5 spoons of White's Toasted Oats Wild Fruit Crunch

3.00pm
- 1 tofu + vege (ta pau)
- 5 spoons of rice (brown + white rice) <--2nd attempt. 1st attempt of cooking brown rice FAILED - too much water 2nd attempt wasn't a success either - still a bit too much water. gosh!

5.00pm
- one orange

6.50pm
- one big bowl of veggie soup (carrots + brocolli + onion + tomatoes + brown oyster mushroom + 1 piece of fish)

8.30pm
- one and a half orange

Workout@9.30am
having PT session today....*pain* shoulder still aching

- warm up 10 mins
- interval training@stepper 15 mins

- Squats@smith machine
--> 15 x Bodyweight (last rep stayed for 10 secs)
--> 15 x Bodyweight + 1.25 kg each side (last rep stayed for 10 secs <-- )
--> 15 x Bodyweight + 2.50 kg

Benches@smith machine -->chess press
--> 18 X 2.50 kg
--> 15 X 3.75 kg
--> 12 X 5 kg

- Barbell Curl - 20lbs (18 reps)
- Pectoral Machine (10 & 12.5 kg - 18 & 16 reps)
- Upper back - (15 & 17.5 kg - 18 & 16 reps)
- Shoulder press (5 & 7.5 kg - 18 & 16 reps) )
- Lat machine - low pulley (5 & 6.25 kg- 18 & 16 reps)
- Lat machine - high pulley (6.25 & 7.5 kg - 18 & 16 reps)
- Crunches with the leg hanging & hand 90 deg (2 sets - 18 & 16 reps)
- Crunches with the leg hanging & hand touching the shoe (2 sets - 18 & 16 reps)

*thinking* should i go for Yoga/cardio dance later??

This post has been edited by shadowjass: Feb 3 2007, 02:20 AM

at the side... should be smith machine then...don't really know the names...simply tembak only...

now i know the chess press i did is known as benches...TQ TQ...

Biceps - Free Weight@20lbs --> what is this known as then??
PT said is for biceps. done with a bar(??the metal thingy).

This post has been edited by shadowjass: Jan 11 2007, 06:30 PM

thanks...i hope i'll get there (dream physique) real soon...posting my journal here is one of the right move i've ever made...getting all the support and advice from LYNers...i am able to push myself harder and stay motivated.

Friday, 12th Jan 2007

Goal : Lose 1.5 kg
Date: 18th Jan 2007
Countdown: 6 days to go....
New Challenge: Body Jam, Pilates, Body Step, Yoga( )

Meals
7.00am
- 2 slices of wholemeal bread + Low Fat Cheese
- one small bowl of leftover veggie soup

12.00pm
- tuna sandwich (2 slices wholemeal bread + tuna)
- one small Fuji apple
- 4 small spoons of tau foo fah

2.30pm
- half bowl tau foo fah

3.50pm
- one small Fuji apple
- few small spoons of cucumber + carrot + sambal + rice + egg <--mum's fault

6.20pm
- 1 wholemeal bread + tuna

7.00pm (F***....i Pur*** again )
- rice + sambal + acar (carrot + cucumber) + fried egg + anchovies

*depressed* I screwed my body AGAIN with my OWN HAND !!

Workout
- Yoga@8.30am

- Leg extension (2 sets - 15 & 17.5 kg - 18 & 16 reps)
- Chess press (2 sets - 10 & 12.5 kg - 18 & 16 reps)
- Chess Incline (2 sets - 10 kg - 18 & 16 reps)
- Lunges (18 reps)
- Abench (2 sets - 50 reps)
- crunches with the leg hanging (2 sets - 18 & 16 reps)
- Bridging
- Reverse crunches (2 sets - 18 & 16 reps)

- Body Jam@10.30 (only 1/2 hour -->something was wrong with instructor's iPOD)

- interval training@treadmill 15 mins (spm: 5.1 & 8.8)
- Low row (2 sets- 20 kg - 15 reps)
- Upper back - (2 sets - 17.5 & 20 kg - 18 & 16 reps)

This post has been edited by shadowjass: Jan 22 2007, 01:39 PM

that's bcoz u r not overweight n ur BF % is at acceptable level (mine falls under OBESE )

how come? ur objective was to gain weight? bulk up 1st then reduce ur BF % later on...

I dont know what's wrong with my mind...weak mentality...

Saturday, 13th Jan 2007

Goal : Lose 1.5 kg
Date: 18th Jan 2007
Countdown: 5 days to go....
New Challenge: Body Jam, Pilates, Body Step, Yoga

Meals <-- I'll eat whateva I feel like eating today !!
9.30am
- 2 slices of wholemeal bread + 1/2 slice Chesdale Cheese + tuna

1.15pm
- one small Fuji apple
- 7 spoons of rice + acar (cucumber + carrot) + sambal + egg (microwave) + groundnuts
- 1 choc-Witor's Bianco Cuore Con Cereali (50 cents size)

* the sambal is not oily and it's not spicy at all.
* acar - cucumber + carrot + vinegar + cili padi (not those traditional acar)

4.45pm
- one orange

7.15pm
- one small Fuji apple
- one bowl Fried Bee Hoon + a bit of sambal

Workout
- back in hometown again..will try to do some light exercise if I'm not lazy..

- Crunches - 2 sets - 18 reps
- Reverse crunches - 2 sets - 18 reps
- Lunges - 2 sets- 20 reps
- Butt ups (bridge)

weather was cold & windy...too lazy to sweat !!

Things
- my mind went wild . Guess what ?! I was thinking that a health/gym freak as bf would be an awesome idea...so whenever I'm lazy/giving up..he'll drag me to workout no matter what... ..See I spent time thinking nonesense but not working on my assignment which is due on Mon.. serious attitude problem ...bleh...enuff nonesense..chow.

This post has been edited by shadowjass: Jan 22 2007, 01:34 PM

awww...Baskin Robbins & Haagen Dazs ...u made me think of 31st Jan...31% off for BR's 1-Pint Ice Cream...

Fat + Cals =

Syd G: Do u have stretch mark on ur arm/thighs due to weight loss? I have it and this is bothering me! I'm using Palmer's Cocoa Butter Formula now...Hope will help to reduce the stretch marks.

Sunday, 14th Jan 2007

Goal : Lose 1.5 kg
Date: 18th Jan 2007
Countdown: 4 days to go....
New Challenge: Body Jam, Pilates, Body Step, Yoga

Note: My instinct tells me that I would not lose the 1.5kg.

Meals
11.00am
- 2 slices of wholemeal bread + 1 slice Chesdale Cheese

12.30pm
- one small Fuji apple

1.50pm
- economic rice (rice + stir-fry cabbage + sayur masin + 1 piece steamed stuffed tofu )

5.40pm
- 2 egg whites

8.10pm
- tuna sandwich (1 slice wholemeal bread + tuna + lettuce)
- boiled cabbage + 1 small piece steamed chicken

9.50pm <-- need to stay up late tonite
- 1 cup coffee (1/2 packet Hoya White Coffee + 1 tbsp Milo + 20ml Low Fat Milk + hot water)

Workout
- I've been slacking...looks like today gonna be rest day too...Gosh.

Things
- stomach was not well yesterday....kept doing "big business"...probably ate too much sambal...

This post has been edited by shadowjass: Jan 22 2007, 01:40 PM

Monday, 15th Jan 2007

Goal : Lose 1.5 kg
Date: 18th Jan 2007
Countdown: 3 days to go....
New Challenge: Body Jam, Pilates, Body Step, Yoga

Meals
6.00am
- Tuna sandwich (2 slices wholemeal bread + tuna + lettuce)

12.00pm
- one orange

12.30pm
- 5 spoons of rice (white + brown rice)
- boiled cabbage + brocolli
- 1 steamed chicken breast meat

3.15pm
- one orange
- 4 spoons White's Toasted Oats Wild Fruit Crunch

5.00pm (pre-workout)
- 7 spoons rice (white + brown rice)
- steamed fish + carrots + brocolli

9.40pm (post workout)
- tuna sandwich (1 wholemeal bread + lettuce + tuna)
- some tuna salad (lettuce + tuna)
- one small Fuji apple

Workout@6.45pm
- warm up 10 mins - walk 5 mins + jog 5 mins
- leg extension (2 sets-18 & 16 reps-17.5 & 20 kg)
- leg curl (2 sets-18 & 16 reps-17.5 & 20 kg)
- chess press (2 sets-18 & 16 reps-10 & 12.5 kg)
- upper back (2 sets-18 & 16 reps-17.5 & 20 kg)
- chess incline (2 sets-18 & 16 reps-10 & 12.5 kg)
- lat machine - high pulley (2 sets-18 & 16 reps-6.25 & 7.5 kg)
- lat machine - low pulley (2 sets-18 & 16 reps-5 & 6.25 kg)
- shoulder press (18 reps-7.5 kg)

- Body Step@7.40pm

- walk & jog for 7 mins
- Interval Training@treadmill 15 mins(spm: 5.6 & 9.3 - last push at 6.0 & 9.7 )

Things
- a total mess day....feeling lethargic...was awake whole nite rushing for assignment... ..went to bed at 9am....WTF...when i was about to have my sweet dream...suddenly someone was doing drilling works next door...
Gosh.

This post has been edited by shadowjass: Jan 22 2007, 01:41 PM