heh u eat a lot of oats leh. but for me oats couldn't even last for 1 hour in my stomach. i need rice. only rice can last for like 2-3 hours.

Thursday, 26th July 2007

Meals
10.00am
- Lipo 6 x 2 caps

10.30am
- Oats (8 spoons) + 150ml HL Banana

12.30pm
- half Dragon fruit
- 3 egg whites

2.00 - 2.35pm
- 2 slices wholemeal bread
- 1 slice LF Cheese
- 10 Almonds

4.00 -4.20pm
- Hard-boiled eggs (1 whole egg + 3 whites)
- 2 slices wholemeal bread

7.45pm
- Boiled veggies (1.5 cup Carrots + 2.5 cups Cabbage)
- 1/2 can Tuna
- 1/2 Dragon fruit

8.45pm
4 tbsp Homemade Muesli


Workout
- Warm up @ Treadmill 10 mins (Incline: 5.0 - 10.0%; 4.0km/h) [59 kcal]
- Stepper 15 mins (effort 6) [168kcal]
- Wave 10 mins (with 5lbs DBs) [107kcal]
- Treadmill 10 mins (Incline: 5.0 - 14.0%; 4.0 - 4.5 km/h) - Increase 1.0% every 1 min [72 kcal]

Things
- Calves still hurt.

- Caloric Deficit Day-

Total Carbs : 174g (44.4%)
Total Protein : 136g (34.9%)
Total Fat : 36g (20.7%)

TDEE (w/o exercise) : 1662 kcal
Total Cals Consumed :1543 kcal
Total Cals Burned :406 kcal
Daily Deficit : 525 kcal

This post has been edited by shadowjass: Aug 1 2007, 02:06 PM

had 3 weeks sem break. Went back to hometown. Diet was bad.

Izzit? How many spoons u take? 8 tbsp can last me for like 2 - 2.5 hours. I take rolled + quick oats.
Guess is either u r a small eater or I am a big eater.


This post has been edited by shadowjass: Jul 26 2007, 01:40 PM

Friday, 27th July 2007

Meals
8.45am
- Lipo 6 x 2 caps

11.10am - 12.10pm
- Oats (6 tbsp) + 150 ml HL Banana
- 10 Almonds

1.40pm
- 6 tbsp Homemade Muesli
- one Fuji apple

2.25pm
- Handful of Almonds (~35)

5.00pm
- 2 slices wholemeal bread
- 1/2 can Tuna

12.00am
- 200ml HL Plain + 0.5 scoop whey


Workout
Morning Cardio:-
- Warm up @ Treadmill 10 mins (Incline: 5.0 - 8.0%; 4.0-5.0km/h) [65 kcal]
- Cross Trainer 10 mins (effort: 5-7) [75 kcal]
- Stepper 5 mins (effort 6) [56kcal]
- Treadmill 5 mins (Incline: 8.0%; 4.5km/h) [30 kcal]
- Stepper 5 mins (effort 6) [56kcal]
- Wave 10 mins (effort 10) [108kcal]


Things


- Caloric Deficit Day-

Total Carbs : g (%)
Total Protein : g (%)
Total Fat : g (%)

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

Saturday, 28th July 2007

Meals
9.15am
- Oats (8 tbsp) + 100 ml HL Banana + 0.5 tbsp Honey

12.30pm
- 1 scoop whey + 200ml HL Plain

1.10pm@economic rice stall
- 2/3 pack Veggies (long bean + Brocolli)
- lean Pork
- some rice

5.10pm
- One Fuji Apple
- 2 slices wholemeal bread
- 1/2 can Tuna

6.30pm
- Handful of Almonds

12.00am
- 200ml HL Plain + 0.5 scoop whey


Workout
- Warm up @ Treadmill 5 mins (4.0-7.0km/h) [20 kcal]

Chest Press
- 5.0kg - 15 reps
- 10.0kg - 14 reps
- 12.5kg - 12 reps
- 15.0kg - 8 reps

Bench Press@Smith Machine
- Bar Only - 10 reps
- Bar + 5kg (each side)
--> 1 x 10 reps
--> 2 x 5 reps

Barbell Bicep Curls
- 20lbs - 3 x 15 reps

DB Tricep Kickback
- 7lbs - 2 x 15 reps

- Stepper 15 mins (effort 6) [164kcal]
- Wave 10 mins (effort 10) [108kcal]


Things
- I am soooooo lost!

- Caloric Deficit Day-

Total Carbs : g (%)
Total Protein : g (%)
Total Fat : g (%)

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

Sunday, 29th July 2007

Meals
9.50am
- 1 scoop whey + 200ml HL Plain

12.00pm
- One Fuji Apple

12.45pm@economic rice stall
- 2/3 pack Veggies (long bean + cabbage)
- sweet & sour pork
- some rice

5.20 - 6.20pm
- Fish Head Bee Hoon Soup (2 med-sized fish & some rice vercemilli)
- one Fuji Apple

8.40pm
- Fruit Rojak
- Ice kacang


Workout
- Warm up @ Stepper 10 mins [110 kcal]
- Body Step 1 hour@10.30am


Things


- Caloric Deficit Day-

Total Carbs : g (%)
Total Protein : g (%)
Total Fat : g (%)

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

This post has been edited by shadowjass: Aug 1 2007, 02:53 PM

how are you doing ?
syd told me you're quite the hottie

Monday, 30th July 2007

Meals
11.00am
- Oats (6 tbsp) + 50ml HL pLain + 0.5 tbso Honey
- one Dragon fruit

2.45pm@Kim Gary
- Honey Roasted Spare Ribs Rice

3.30- 4-ish
- one scoop Ice-cream (Almond Pecan)

6.15pm
- One Fuji apple
- handful of Almonds

9.40pm
- Oats (6 tbsp) + 100 HL pLain + 1 tbsp Honey
- some Muesli & Almonds


Workout
- Body Step 1 hour@7.40pm


Things

- Caloric Deficit Day-

Total Carbs : g (%)
Total Protein : g (%)
Total Fat : g (%)

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

Tuesday, 31st July 2007

Meals
9.15am
- 1 scoop whey + 150 HL Plain + 4 tbsp Nestum

11.10am
- 1 slice wholemeal bread

1.00pm@economic rice stall
- 1/2 pack Veggies
- sardine + some rice

5.10pm
- Oats (8 spoons) + 200ml HL Banana

8.30pm
- Boiled Veggies & Chicken in Cantonese gravy
(1 cup Carrots + 3 cups Cabbage + 1 cup chicken cutlets + 1 whole egg + seasoning)

9.30pm
- one Dragon fruit
- Handful of Almonds


Workout
- Warm up @ Stepper 10 mins [112 kcal]
- Body Attack @6.35pm

Things
- Not feeling well - Mild fever & flu.
- Calves hurt after first few tracks of Body Attack.

- Caloric Deficit Day-

Total Carbs : g (%)
Total Protein : g (%)
Total Fat : g (%)

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

This post has been edited by shadowjass: Aug 1 2007, 03:08 PM

Wednesday, 1st August 2007

Meals
9.45am
- Lipo 6 x 2 caps

10.30am
- Kueh Teow Soup
(50g Jueh Teow + 0.5 cup Carrots + 1 cup Cabbage + ~ 2oz cup chicken cutlets + 1 whole egg + seasoning)

1.10pm
- Cheesy Omelette (1 whole egg + 3 whites + 1 slice LF Cheese)
- one Fuji Apple

4.45pm
- Oats (8 tbsp) +

7.45pm
- 1 scoop whey + water

8.30pm
- Oats (6 tbsp) + 100 HL Plain + 1 tbsp honey
- one Kiwi

10.50pm
- Cheesy Omelette (1 whole egg + 2 whites + 1 slice LF Cheese)
- 5 Almonds


Workout
- Body Pump 45 mins @5.45pm
- Body Step 1 hour @6.35pm


Things
- Missed 3 tracks of Body Step - felt a sharp pain along my shins after Track 4.

- Was adviced by a PT to reduce high impact activities for a week or two.


- Caloric Deficit Day-

Total Carbs :188g (46.5%)
Total Protein : 133g (33.0%)
Total Fat : 37g (20.5%)

TDEE (w/o exercise) : 1662 kcal
Total Cals Consumed : 1655kcal
Total Cals Burned : kcal
Daily Deficit : kcal

This post has been edited by shadowjass: Aug 2 2007, 11:41 AM

doing fine here....trying my best to get back into track...still kinda lost at the moment...
............

Thursday, 2nd August 2007

Meals
8.45am
- Lipo 6 x 2 caps

9.15am
- Oats (7 tbsp) + 100 HL Plain + 1 tbsp honey

12.30pm
- Economic Rice (Long bean & Spinach + Sweet & Sour Pork)

3.00pm
- Penang Fruit Rojak

4.50pm
Cheesy Omelette (1 whole egg + 3 whites + LF Cheese)

9.30pm
- one Dragon fruit
- Veggies with Cantonese gravy (1c Chicken + 1/4c Carrots + 1/4c Cabbage + 1 whole egg)


Workout
- RPM 50 mins@7.40pm


Things

This post has been edited by shadowjass: Aug 13 2007, 03:06 PM

Fri - Sun , 3rd - 5th August 2007

- reserved -



This post has been edited by shadowjass: Aug 13 2007, 03:26 PM

Monday, 6th August 2007

Meals

12.30pm
- Vegetarian Tom Yam Bee Hoon

1.30pm
- Mango Smoothie (homemade)
- one Orange

6.25pm
- Oats (7 tbsp) + 100ml LF Milk + 1 tbsp Honey

9.40pm
- Chicken Salad (3.5c Lettuce+ 1/2 Fuji apple + 1 Kiwi + ~2oc Chicken stripes)

12.00am
- ~20 Almonds

Workout
- Body Step 1 hour @7.40pm


Things

Tuesday, 7th August 2007

Meals

10.15am
- IKO Hi-Fibre Biscuit (1 packet)
- one Fuji Apple

12.45pm
- Economic rice (~ 6 tbsp rice + 1/2 pack Long bean + chicken)

3.40 - 4.00pm
- Homemade Muesli ( A LOT !!)

8.30pm
- Chicken Salad (3c Lettuce+ 1/2 Fuji apple + 1 Kiwi + 1/2c Chicken stripes)

Workout
- Warm Up@ Stepper 10 mins (effort 6) [109kcal]
- Body Attack 1 hour @6.35pm


Things

Wednesday, 8th August 2007

Meals

11.30am
- Cheesy Omelette (1 whole egg + 3 whites + LF Cheese)
- half Fuji Apple
- Muesli

1.30pm
- half ear Sweet Corn

5.30pm
- Oats (7 spoons) + 150ml LF Milk + 0.5 scoop Whey + 1/2 tbsp Honey

9.30pm
- Chicken Salad (4c Lettuce+ 1/2 Fuji apple + 1 Kiwi + 1/2 ear Sweet Corn + 1/2c Chicken stripes)

10.30 - 11.00pm
- Whey + water
- Muesli


Workout
- Body Step 1 hour @6.35pm
- Body Balance 1 hour @7.40pm


Things

Thursday, 9th August 2007

Meals
10.40am
- Oats (6 spoons) + 100ml LF Milk + 0.5 scoop Whey + 3/4 tbsp Honey

12.45pm
- whey + water

1.30pm
- Oats (6 spoons) + 150ml LF Milk + 1/2 tbsp Honey

3.50pm
- one Fuji Apple
- 5 Almonds

5.45pm
- Hard-boiled eggs (1 whole + 2 whites)
- 1 slice LF Cheese

8.45pm
- Veggies with Cantonese gravy (3.5c Cabbage = 1c Carrots + 3/4c Chicklen + 1 egg white)

9.30pm
- one whole Guava
- one Kiwi

10.30 -10.50pm
- Muesli


Workout
Warm Up@Stepper 5 mins [54 kcal]

Squat@Smith Machine
- bar + 5.0kg (each side) - 12 reps
- bar + 7.5kg (each side) - 12 reps
- bar + 10.0kg (each side) - 10 reps x 2 sets

Leg Press
- 60kg - 12 reps
- 70kg - 12 reps
- 80kg - 12 reps

Leg Curl
- 17.5kg - 12 reps
- 20.0kg - 12 reps

Cross Trainer (effort 6) 10 mins [84 kcal]
Wave Machine (effort 10) 10 mins [108 kcal]
Stepper (effort 6) 5 mins [54 kcal]

Things

Friday, 10th August 2007

Meals
8.30am
- Cheesy Omelette (1 whole egg + 2 whites + LF Cheese)
- half Dragon fruit

11.30pm
- IKO Hi-Fibre Biscuit (1 packet)
- 10 Almonds

1.15pm
- Kueh Teow with Cantonese gravy (50g Kueh Teow + 3c Cabbage + 1/3c Carrots + 3/4c Chicken + 1 egg white)

3.45pm
- Muesli (5 tbsp)

5.15pm
- Whey (1 scoop) + water

7.45pm
- IKO Hi-Fibre Biscuit (1 packet)

8.25pm
- Veggies with Cantonese gravy (3c Cabbage + 1/2c Carrots + 3/4c Chicklen + 1/2 whole egg)

10.00pm
- half Dragon fruit


Workout
- Warm Up@Stepper 5 mins [53 kcal]
- Body Step 45 mins@5.45pm
- Wave 10 mins (effort 10) [108 kcal]


Things

Saturday, 11th August 2007

Meals
10.30pm
- IKO Hi-Fibre Biscuit (2 packets)

12.00pm
- Economic Rice [~6 tbsp rice + 1/2 pack long bean + 1 Tofu + 1 pc Chicken (small)]

4.00pm
- one Pear
- Economic Rice [~3 tbsp rice + 1/3 pack long bean + 1 Tofu + 1 pc Chicken (small)]

7.00pm
- half Dragon fruit

8.25pm
- Veggies with Cantonese gravy (2.5c Cabbage + 1/2c Carrots + 3/4c Chicklen + 1/2 whole egg)

9.30pm
- some honeydew


Workout
- RPM 50 mins @2.00pm
- Stepper 10 mins (effort 6) [109 kcal]


Things

Sunday, 12th August 2007

Meals
12.00pm
- Economic Rice [~6 tbsp rice + 1/2 pack long bean + 1 Tofu + 1 pc Chicken (small)]

1.40pm
- some Star Muruku

5.00pm
- Economic Rice [~6 tbsp rice + 1/2 Cabbage + 1 Tofu + 2 pc Chicken (small)]

6.50pm
- half Fuji apple

8.30 - 9.30pm
- Fruit Salad (3c Lettuce + 1/3 Dragon fruit + 1/2c Honeydew + 1/2 Fuji apple + 1 Kiwi + 1/2 ear Sweet Corn)
- Oats (6tbsp) + 00ml HL Banana

Workout
- Warm Up@Stepper 10 mins (effort 6) [107kcal]

Upper Back
- 15.0kg - 12 reps
- 17.5kg - 12 reps
- 20.0kg - 10 reps

Pulldown
- 20.0kg - 12 reps
- 22.5kg - 12 reps
- 25.0kg - 10 reps

Lower Back
- 15.0kg - 12 reps
- 17.5kg - 12 reps
- 20.0kg - 10 reps

DB Bicep Curls
- 8lbs - 12 reps
- 10lbs - 12 reps

BB Bicep Curls
- 20lbs - 12 reps x 2 sets

Stationary Bike 5 mins [31kcal]
Treadmill 10 mins (Avg. Grad:12.6% @5.0spm) [96kcal]
Stepper 9effort 6) 10 mins [109kcal]


Things