It might also help if you hit a plateau.

KFC eh? don't worry i ate KFC today also... my cheat day... after not touching KFC for almost 8 months, i can't help it ald. i had 2 H&S (breast and ribs) chicken.

Saturday, 16th June 2007

Meals
9.45am
- Oats (8 spoons) + 200ml HL banana

11.40pm @economic rice stall
- 1 piece Tofu
- 2 pcs chicken (med)
- 1/3 pack Beansprouts
- ~ 4 tbsp rice

3.00 - 3.30pm
- One Dragon fruit
- 2 slices Wholemeal Bread + 1 slice LF Cheese

5.00pm
- some Homemade Muesli (Rolled oats, Roasted Almonds, Raisins)
- Almonds
- Oats (5 spoons) + LF milk + honey

7.20pm
- Tuna & Veggies with Pasta Sauce
(4oz Tuna + 2 cups Cabbage + 3/4 cup Carrots + 1 Yellow onion + 3/4 cup tomatoes + 4 tbsp Pasta sauce + sugar, salt & mixed herbs, lemon juice)


Workout
- Rest day.


- Cheat Day 19 -

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


Things
- Non-stop eating - was craving for something to munch. exam pressure!

This post has been edited by shadowjass: Jun 16 2007, 08:17 PM

KFC is not that bad as long as you don't eat the SKIN.

its not bad

the skin is not bad

everything is good

even the whipped potato

I LOVE KFC

Sunday, 17th June 2007

Meals
9.15am
- Oats (8 spoons) + 200ml HL milk + honey

12.00pm @economic rice stall
- 2 pcs chicken (med)
- 1 pc Tofu
- 2/3 pack veggies (Long bean + Spinach)
- ~ 4 tbsp rice

2.30pm
- Black Coffee + 2 tabs EQUAL

3.50pm
- 2 slices Wholemeal Bread
- 2 half-boiled eggs

7.00pm
- Tuna & Veggies with Pasta Sauce
(2oz Tuna + 2 cups Cabbage + 1/2 cup Carrots + 1 Yellow onion + 3/4 cup tomatoes + 4 tbsp Pasta sauce + sugar, salt & mixed herbs, lemon juice)

9.00pm
- One Fuji apple
- 5 Roasted Almonds

Workout
- Rest day.

Things

---

Added on June 25, 2007, 10:38 pmMonday, 18th June 2007

Meals
4.00am
- White Coffee (Old Town 3-in-1 - 1/2 sachet) + HL milk + water

6.30am
- Oats (8 spoons) + 100ml HL milk + honey

11.30pm @economic rice stall
- 2 pcs chicken (med)
- 1 pc Tofu
- 1/2 pack Spinach
- ~ 6 tbsp rice

2.00pm
- 10 Roasted Almonds

6.00 - 6.30pm
- One Fuji apple
- Paparik Beef rice (1/2 serving rice + beef slices - <10 ) - so kedekut !
- some Black Pepper chicken

Workout
- Rest day.

Things

---

Added on June 25, 2007, 10:44 pm
Tuesday, 19th June 2007

Meals
4.00am
- White Coffee (Old Town 3-in-1 - 1/2 sachet) + HL milk + water

9.45am
- Oats (10 spoons) + 100ml HL milk + honey

2.20 - 3.00pm
- One Fuji apple
- 2 wholemeal bread + cheese

4.30pm
- Oats (7 spoons) + 100ml HL milk + honey
- 5 Roasted Almonds

8.20pm
- Tuna & Veggies with Pasta Sauce
(2oz Tuna + 2 cups Cabbage + 1/2 cup Carrots + 1 Yellow onion + 3/4 cup tomatoes + 4 tbsp Pasta sauce + sugar, salt & mixed herbs, lemon juice)


Workout
- Warm up @Cardio Wave 10 mins (with 5lbs DBs)
- Stepper 15 mins (effort 6)
- Body Attack 1 hour @6.35pm

Things

---

Added on June 25, 2007, 10:52 pmWednesday, 20th June 2007

Meals

11.00pm @economic rice stall
- 2 pcs chicken (med)
- 1 pc Tofu
- 1/2 pack Spinach
- ~ 6 tbsp rice

1.00pm
- One Fuji apple

2.10pm
- 2 wholemeal bread
- Cheesy Omelette (2 whole eggs + 1 slice LF cheese)
- Black Coffee + 2 tabs EQUAL

4.00pm
- Oats (7 spoons) + 100ml HL milk + honey
- 5 Roasted Almonds

5.00pm
- Black Coffee + 2 tabs EQUAL

7.15pm
- Whey (1 scoop) + water

8.00pm
- Veggies & Chicken cutlets with Cantonese Gravy
(1.5 cups Cabbage + 1/2 cup Carrots + 1 cup Sawi + 1 cup Chicken + 1 whole egg + seasoning)

Workout
- Warm up @Cardio Wave 10 mins
- Body Pump 45 mins@5.45pm

Things

This post has been edited by shadowjass: Jun 25 2007, 11:06 PM

Thursday, 21st June 2007

Meals
8.20am
- Oats (8 spoons) + 100ml LF milk + sugar

11.20pm @economic rice stall
- 2 pcs chicken (med)
- 1 pc Tofu
- 1/2 pack Spinach
- ~ 6 tbsp rice

12.45pm
- Black Coffee + 2 tabs EQUAL

2.00pm
- One Fuji apple
- 5 Roasted Almonds

4.00 - 4.30pm
- 2 wholemeal bread
- 2 half-boiled eggs
- 6 tbsp Muesli

7.15pm
- 2 Tomatoes + 1 cup Cabbage + 1 Yellow Onion + 4oz Tuna

Workout
- Rest day.

Things

This post has been edited by shadowjass: Jun 25 2007, 11:05 PM

Friday, 22nd June 2007

Meals
6.15pm
- 1 sachet Nescafe 3-in-1 + 3 tbsp Nestum

8.30am
- Oats (7 spoons) + 100ml LF milk + sugar

11.30pm @economic rice stall
- 2 pcs chicken (med)
- 1 pc Tofu
- 1/2 pack Spinach

1.40 - 2.00pm
- Nescafe Ice
- 5 Roasted Almonds

5.40 - 6.30pm
- 2 wholemeal bread + 1 slice LF Cheese
- 8 Roasted Almonds

Workout
- Rest day.

Things

This post has been edited by shadowjass: Jun 25 2007, 11:05 PM

Saturday, 23rd June 2007

Meals
11.40pm @economic rice stall
- 2 pcs chicken (med)
- 1 pc Tofu
- 1/2 pack Spinach
- 1/2 pack long bean

3.30pm
- One Fuji apple

4.20 - 6.30pm
- 2 wholemeal bread
- Cheesy Omelette (2 whole eggs + 1 slice LF

8.00pm
- Veggies & Chicken cutlets with Cantonese Gravy
(3/4 cups Cabbage + 1/2 cup Carrots + 1 cup Sawi + 1 cup Chicken + 1 whole egg + seasoning)

Workout
- Rest day.

Things

This post has been edited by shadowjass: Jun 25 2007, 11:05 PM

Sunday, 24th June 2007

Meals
12.00pm @economic rice stall
- 3 pcs chicken (med)
- 1/2 pack Cabbage
- 1/2 pack long bean

6.30pm
- One Fuji apple

7.00pm
- Veggies with Cantonese Gravy(few Carrots + 1 cup Sawi + 1 whole egg + seasoning)
- 2oz Tuna (lemon juice + salt & pepper)
- 2 wholemeal bread

Workout
- Rest day.

Things
- Slept from 2.30 - 6.15pm.

Sunday, 24th June 2007

Meals
12.30pm @economic rice stall
- 2 pcs chicken (med)
- 3/4 pack veggies (Cabbage + long bean)
- ~ 6 tbsp rice

2.30pm
- 2 wholemeal bread + 2oz Tuna
- 6 tbsp Homemade Muesli

5.15pm
- Oats (8 spoons) + 100ml HL milk + sugar

9.30pm
- 3/4 pack leafy greens
- Stir-fry veggie with Tuna (4oz Tuna + 1 Tomato + 1 Yellow Onion + 0.5 tbsp EVO, lemon juice, salt & pepper)

Workout
- Warm Up @Cardio Wave 10 mins

Chest Press
- 5.0 kg - 12 reps
- 10.0 kg - 12 reps
- 12.5 kg - 12 reps
- 15.0 kg - 12 reps

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

High Pulley
- 6.25 kg - 12 reps
- 7.50 kg - 12 reps

Low Pulley
- 5.00 kg - 12 reps
- 6.25 kg - 12 reps

DB Side Lateral Raise - 7lbs x 12 reps
DB Front Lateral Raise - 7lbs x 12 reps
DB Shoulder Press - 7lbs x 12 reps

- Stepper 15 mins (effort 6)
- Cardio Wave 15 mins
- Body Step 1 hour@7.40pm

Things

This post has been edited by shadowjass: Jul 24 2007, 12:34 PM

Tuesday, 26th June 2007

Meals
12.15pm @economic rice stall
- 5-6 pcs chicken (med)
- 3/4 pack veggies (Cabbage + leafy green)

2.30pm
- 4 tbsp Homemade Muesli
- One Fuji Apple

4.40 - 5.20pm
- Oats (8 spoons) + 100ml HL milk + sugar
- 10 Roasted Almonds

10.30pm
- Stir-fry Carrots with Chicken cutlets (1 cup chicken + 1 cup carrots + 0.5 tbsp EVO, 2 tbsp Heinz BBQ Sauce, salt)

1.10am
- 8 Roasted Almonds


Workout
- Warm Up @Cardio Wave 10 mins (effort 10 - with 5lbs DBs)
- Cardio Wave 8 mins (effort 8) (done with little effort)
- Body Attack 1 hour@6.35pm
- Body Step 1 hour@8.45pm

Things

This post has been edited by shadowjass: Jun 27 2007, 01:16 AM

Wednesday, 27th June 2007

Meals
11.45pm @economic rice stall
- sweet & sour chicken
- 1 pc Tofu
- 1/2 pack Cabbage
- ~ 6 tbsp rice

2.35pm
- Cheesy Omelette
- 2 slice wholemeal bread

4.00pm
- 2 pcs Malay Kuih (Kuih Sagu Kelapa + ?)

4.30 - 5.00pm
- 1 pc fried chicken part (small - bone > meat )
- 1 slice wholemeal bread
- Whey (0.5 scoop) + 200 HL Banana

8.15 - 8.45pm
- 1/2 pack leafy greens
- Sweet & Sour pork
- Oats (5 tbsp) + 100ml HL Banana


Workout
- Warm Up @Cardio Wave 10 mins
- Body Pump 45 mins@5.45pm
- Body Step 1 hour@6.35pm

Things


This post has been edited by shadowjass: Jul 4 2007, 06:23 PM

A quick update :

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

Stat as at 28th June 2007
Weight : 66.5kg
FAT % : 28.2%
Fat Mass : 18.8kg
Fat Free Mass : 47.7kg

Date : 30th June 2007
Goal : 21% Body Fat

Total Fat Loss : 10.2 kg
Fat Loss (%) : 10.0%

Notes:
- Will not update journal on daily basis anymore as I've no access to internet.
- Diet was bad for the past week. (I'm back at HOME ! urghh..F.A.T)
- Having semester break now. So, no workouts.
- Am still far away from 21% BF goal. I have another 6.1kg to go!!! Gotta renew my goal - Be Realistic!

Current Goal
Date : 31st October 2007
Goal : 24 % Body Fat
Fat To Lose : 3.7 kg

Ultimate 2007 Goal
Date : 31st December 2007
Goal : 21% Body Fat
Fat To Lose : 6.1 kg

Hello sexy, how are you ?

wah!! i'd say damn good progress leh!! keep on going!! and turn into one uber hot chicka!

Hi guys,

Went to the gym yesterday after a long break. Bad news - I gained weight (and good amount of FAT, of course. I've gotten so fat!!!) after weeks of bad diet & lack of exercise.

"Is OK...everything will be fine", I told myself repeatedly (Noooooo!! I am NOT OK). At the moment, I dare not step on the weighing scale. Not until I feel comfortable with my body.

Am looking forward to shed a pound per week (hopefully). Will be doing more morning cardio whenever possible starting this week. I am back with my food & workout journal to keep me motivated and disciplined. Will update my journal once every 2 days or so.

where have u been ? u've been gone for 20 days lol

Monday, 23rd July 2007

Meals
12.45pm
- Oats (6 spoons) + 150ml HL Banana
- one Dragon fruit

3.20pm
- 6 Almonds
- 4 tbsp Homemade Muesli (Raisins, Almonds, & Rolled Oats)

5.20pm
- Kueh Teow Soup with dumplings (homemade)
(50g Kueh Teow, 3 dumplings, ~ 1 cup lettuce & some shredded chicken)

9.15pm
- Chicken Salad
(4 cups lettuce, shredded chicken (steam), 1 dragon fruit, dressing - lemon juice & 1.5 tbsp honey)

10.40pm
- 15 Almonds


Workout
- Warm Up @Stepper 10 mins (effort 6 & 7)
- Stepper 15 mins (effort 6 & 7)
- Cardio Wave 9 mins (effort 5 & 7)
- Body Step 1 hour@7.40pm

Things
- Stamina dropped. Phewwwwwww.

- Caloric Deficit Day-

Total Cals Consumed : 1450 kcal (* exclude salad dressing)
Total Carbs : 163.3g (44.4%)
Total Protein : 120.0g (32.6%)
Total Fat : 37.5g (22.9%)

Tuesday, 24th July 2007

Meals
8.00am
- Lipo 6 x 2 caps

8.30am
- Oats (6 spoons) + 150ml HL Banana

10.30 - 10.45am
- 5 Almonds
- 4 tbsp Homemade Muesli (Raisins, Almonds, & Rolled Oats)

2.10 - 2.30pm
- Kueh Teow Soup (50g Kueh Teow + 1 whole egg)
- 3 tbsp Homemade Muesli (Raisins, Almonds, & Rolled Oats)

4.30pm
- Lipo 6 x 2 caps

5.00pm
- 3 slices Wholemeal bread + 4oz Tuna
- 3 tbsp Homemade Muesli (Raisins, Almonds, & Rolled Oats)

10.00pm
- one cup steamed Chicken
- one Dragon fruit

12.00am - so hungry !!
- 0.5 scoop whey + 150ml HL Banana
- 5 Almonds


Workout
- Body Attack@ 6.35pm [400 kcal]*
- Body Step@ 8.45pm [400 kcal]*

Things


- Caloric Deficit Day-

Total Carbs : 192g (45.1%)
Total Protein : 137g (32.2%)
Total Fat : 43g (22.7%)

TDEE (w/o exercise) : 1662 kcal
Total Cals Consumed : 1710 kcal
Total Cals Burned : 800 kcal
Daily Deficit : 753 kcal

This post has been edited by shadowjass: Jul 26 2007, 01:02 PM

Wednesday, 25th July 2007

Meals
9.20am
- Lipo 6 x 2 caps

9.50am
- Oats (6 spoons) + 150ml HL Banana
- one Dragon fruit

1.15pm
- Hard-boiled eggs (1 whole + 3 whites)
- 0.5 can Tuna

3.20 - 3.45pm - hungry !!
- 10 Almonds
- 15 tbsp Homemade Muesli (Raisins, Almonds, & Rolled Oats)

4.45pm
- Oats (5 spoons) + 150ml HL Banana

5.15pm
- Lipo 6 x 2 caps

7.40pm
- 1 scoop Whey + water

8.30pm
- Boiled veggies (1 cup Carrots + 4 cups Cabbage)
- 1 cup steamed Chicken

9.30pm - Am still hungry!
- Oats (5 spoons) + 100ml HL Banana


Workout
- Warm Up @ Treamill 5 min [18 kcal] + Wave 5 mins [55 kcal]
- Body Pump 45 mins@ 5.45pm [250 kcal]*
- Body Step@ 6.35pm [300 kcal]*


Things
- Had mild cramp@calves during Body Step's Track 6. Skipped Track 7 & 8 and done half of Track 9 & 10.

- Felt depleted. Had oats@9.30pm. Whoa! Energy are all back!


- Caloric Deficit Day-

Total Carbs : 224g (42.9%)
Total Protein : 171g (32.8%)
Total Fat : 56g (24.3%)

TDEE (w/o exercise) : 1662 kcal
Total Cals Consumed : 2045 kcal
Total Cals Burned : 623 kcal
Daily Deficit : 240 kcal