Hi guys,

Diet Info, Goals & Stats

Current Diet
- Macro of 40/40/20

Edited: 1st May 2007
- Cycling calories
--> 2-3 days Caloric deficit - 1600-1800 kcal (40/40/20)
--> 1 day Caloric Maintenance/Surplus - 2000-2300 kcal (40/30/30 or 40/35/25)


Supplement(s)
1. Lipo 6

Current Goal
Date : 31st October 2007
Goal : 15.1 kg or 24% Body Fat
Fat To Lose : 3.7 kg

Ultimate 2007 Goal
Date : 31st December 2007
Goal : 12.7 kg or 21% Body Fat
Fat To Lose : 6.1 kg

Predicted weight: 60.4kg
Predicted Fat Mass: 12.7kg
Fat To Lose: 6.1kg Edit: Updated 28th June 2007.




Current Wishlist
1. Sony Sports S203F Mp3
2. Tanita Body Fat Scale
3. SE Z610i - DONE!
4. Nike Sports Bra & Pant

This post has been edited by shadowjass: Jul 5 2007, 03:23 PM

FF? Which one?

lets clear up some confusion here 1st. r u a she or a he?

buaya alert

FF menara summit

lol...forgot to put my gender...
SHE......a gurl...

Good, do update here more often so you we can keep up on you and so you don't give up easily.

u should also set ur weekly goal- "lose 1kg per week". it is more trackable.

btw, at the end, what matters most is ur body fat %, so don't be too concerned about how many kg u've lost.

Couldnt agree more!!! Cause you may be losing water & muscles and not fat. And if you're lucky you may be building muscles too - you'll fit in your pants better but the scale wont budge

mirror is your best measurement. dont give a shit about your weight.

yay...totally agree...from the very beginning, i've made this clear...
I dont really care whether I lose weight or not (as in kg) as long as i lose body fat and those inches then I am satisfied...

did ur 2 powerpacks dy?

hey guys,
izzit ok if i update my daily journal on my blog? or u guys prefer me to update it here??

I hv RSSed to ur blog. Either way also can. But I'll comment here cause it's easier hor.

Someone told me that in order to get physical strength (discipline & determination), you need to build ur mental strength first. I failed in my diet before, it took me a lot of emotional strength and a huge mental slap to the head to realign back with my goals.

Maybe you need some time to find strength. Losing weight without direction is VERY HARD. There are so many questions to be answered (what to eat? when to eat? what should i do at the gym today? what to order when i go out?, should i go for fat-free food all the way? my muscles hvnt recover from yesterday's workout - should i be 'determined' and go again today or not?). Worst case, you may lose a lil weight and regained even more fat (this happened to me 2 months ago) & feel really really depressed. Most ppl stop working out at this phase. Be prepared for that.

It's ok to indulge once a while (once every two days is fine - it depends on what you're indulging on).

Diet is not about torturing yourself, just eat better things. I proved that healthy food doesnt have to be boring and taste like shit.

Learn to read food label

Updates here, otherwise it would look like you're advertising your blog.

I rather read updates from here.

This post has been edited by iv'N: Dec 26 2006, 12:50 PM

u mean the 2 Free PT sessions?? yah..did dy...in fact i signed up for another 10 more sessions...hope i wont regret!!

ok then...i'll update everything here then...

So here are my body compositions as at 9th December 2006:

Current
Height: 163 cm
Weight: 76.0 kg (huh?!)
Body Fat: 38.1% (my GOD!! --> OBESE)
BMI: 28.6 (overweight)
Fat Mass: 29.0 kg
Fat Free Mass: 47.0 kg

Ideal (as according to FF)
Predicted Weight: 59.5kg (I am hoping for 55 or less)
Predicted Fat Mass: 12.5 kg
Fat to Lose: 16.5kg

Target
Date: 17th Feb 2007 (before Chinese New Year)
Weight: 66kg (is this realistic?? Or a bit too much?)

before this i was with a slimming centre...guess what...they said my ideal body weight is 49kg..huh?!
my fat free mass is alr 47 kg....meaning i only have 2kg body fats...


This post has been edited by shadowjass: Dec 27 2006, 06:29 PM

25th of December 2006 (Monday)-X'Mas

Today's Meals
11.00am - drink approx 1 litre of water (woke up@10.50am)
11.15am - one orange
12.30 pm - bee hoon soup (1/4 bee hoon + 1 piece of yong tau foo + a little bit minced meat)
2.50pm - I binged and purged (I regretted...feel like beating myself now!)
3.20pm - have half of my leftover been hoon soup
7.00pm - Dinner - 5 spoons of rice + Grilled chicken (whole leg) + gravy + 4 slices of cucumber
10.00pm - One glass of home-made yoghurt drink (250ml)

Drank lots of water today. Keep my bottle by my side at all time!

Today's workout at 9pm

Since I am back in my hometown, I have to workout at home - can't do much weight training. Basically, this is what I did today:

Warm up (walk at fast pace around my living room like a mad girl. Maybe next time I should consider playing "chasing game" with my doggie)
Crunches
Reverse crunches
Butt-Ups
Stretching

All 2 set with 18 & 16 reps each. I must work hard for reverse crunches and butt-ups exercises. (I could not complete the sets) . For the butt-ups, PT wants me to stay 20 seconds or longer but I can only stay for 10 secs, max 15 secs. Arghh....

I'll be going for Body Jam class tomorrow with Sab. Usually if I am alone, I'll just do cardio. I think I should start planning ahead (in case Sab FFK me AGAIN tomorrow!)
- Warm up 10 mins (speeds:.5.5-6.0)
- Fitball
- Biceps
- Triceps
- Lat machine - low and high pullover
- Shoulder press
- Leg Curl machine
- Crunches
- Reverse crunches
- Butt-Ups
- Cardio 15 mins - Treadmill interval training (speeds:4.8 & 8.5)

That's my report today. =) Merry X'mas and a blessed new year ahead. Enjoy~!

Shadowjass
"I should not give up. Focus"

Self-note:
Central to the success: Changes must be made for a lifetime

Today's Update - 26th of December 2006

Today's Meals

11.00am - 1 slice Gardenia wholemeal bread with kaya & margarine (lil bit)
12.30am - few spoons of rice + taugeh + sweet n sour chicken + beancurd (ta pau one)
5.15pm - 3 pieces of Tiger Susu biscuit
8.30pm - one small Fuji apple
9.00pm - Pasta (3 hot dogs + lettuce + spaghetti (ard 10 sticks) + Dolmio pasta sauce)

Today's workout at 5.30

- Warm up 10 mins (speeds:.5.5-5.8)
- Cardio 20mins - Wave Machine (effort level-5-25 power:80-100)
- Cardio 1 hour - Wave Machine (was talking to a PT...didnt really concentrate)
- Chest Press (10 & 12.5 kg)
- Triceps (5.0 & 7.5kg)
- Lat machine - low (3.75 & 5 kg) and high pullover (5 & 6.25kg)
- Leg Curl machine (15 & 17.5 kg)

For Weight training - All 2 set with 18 & 16 reps each.
Wave machine alone i've burned 950 cals today (huh?? i doubt)

Tomorrow morning going for cardio again...

This post has been edited by shadowjass: Dec 27 2006, 06:33 PM

well.. i don't really know how to advice u on diet.. as i don't know how a girl should eat.. but i DO know that even if u eat alot(clean CALS only, no cheat meals.. maybe once in a while) u won't gain much fat.. in fact, u'll burn better like that.. just eat like a normal person and don't starve yourself.. just be super strict with what u eat.. choose your food wisely and you'll be rewarded..

good luck..

yaya...PT asked me to eat 6 meals a day....but I find it so difficult to eat 6 meals a day.....
ya...sometimes it's so difficult to resist temptation esp. if I am back in my hometown.... that's y i ended up binging and purging...
i have endomorph body type... easy to gain fats...

join the club.. u'll find your discipline after awhile..

yay...couldnt agree more...but it's not easy for one to have strong mental strength...needs a lot of hard work....

i doubt whether i am able to cope with it or not if i only lose a lil weight and regain more fat like u....how u overcome this??

i think i shud be more prepared for that...at least if this really happens to me i hope i am able to cope with it and won't give up half way....

i am with FF now...finally i took my 1st step joining a gym after so many years...thank god...

i start to worry now what is going to happen to me when i stop going gym for 1 month....coz for the month of Feb...i won't be free....having exams and going back for CNY + sem break...will only be around in March....

I must start planning now...can't afford to gain weight anymore....

This post has been edited by shadowjass: Dec 27 2006, 12:25 AM

How I overcame it?



After my hiatus (lots of excuses - exams / fasting / raya / study yadayada) I went to see my PT and demanded to be measured on the BF machine. My heart broke after seeing the stats. I was thinking - "I spent 2k++ on gym membership and PT and barely-touched whey and supplements and this is what I get back in return? "

One week after that I went thru BB.com's women transformation section and that totally blew me away. I started planning my meals tailored to the condition that I hv and gave it a go. Surprise surprise after a week I lost almost 1kg and I never looked back ever since

Today's Update - 27th of December 2006

Today's Meals

9.40am - Oat with milk (full cream) --> will opt for low fat next time
1.50am - Same like yest's dinner...Pasta (3 hot dogs + lettuce + spaghetti (ard 10 sticks) + Dolmio pasta sauce)
4.30pm - one small Fuji apple
7.00pm - 8 spoons of rice + stir-fry cabbage & chicken cuts
9.30pm - 250 ml of home-made youghrt drink


Today's workout at 11.15

- Warm up 10 mins
- Treadmill- Interval Training 15mins (Profile 5 Level 4 speed -4.8 & 8.5)
- Wave Machine 15 mins (effort level 22 power:80-100)
- Shoulder Press (5 & 7.5kg)
- Crunches
- Reverse Crunches
- Bridging
- Butt-Ups
- Oblique

This post has been edited by shadowjass: Dec 27 2006, 10:49 PM

You like BodyJam right? There's one instructor named Leonara. She nowhere near 'skinny' but her stamina&endurance is truly amazing!
Try her class out, you'll love it

For women especially, binging and purging is especially bad coz of the tendency for the female body to retain water. When you purge, your body desires to replenish water fast to rehydrate and all the water goes in your soft tissue. This somatic (water in/out)action in your cells will cause problems in your skin tone, which is kinda important for females am I right? Plus of course the water retention will be prolonged/made worse

actually i supposed to go for Body Jam class with my fren last tue...but she FFK me...herg... ..so i ended up doing cardio n weight training alone...
i am so weak...when i do weight training...i only lift 5 kg (18 reps) & 7.5 kg (16 reps) ....all this is like hell for me !!

dun dare to go for classes alone....shy la.. ... maybe i shud try it out one day...

This post has been edited by shadowjass: Dec 28 2006, 10:42 AM

Eh wheres ur PT?

5kg for triceps? That's pretty good

i did not make an appointment with PT that day....r u still with a PT now?
erm...izzit? coz my gal fren can do like 20-30 kg...i was like
yupz...most of the machines i do only 5 & 7.5kg (i.e.chess press, shoulder press. lat machine-high pulley)

guess what...i asked a PT to weight me yest...he asked what's my target BF %...i cant really remember what target PT set for me...if not mistaken shud be 21%...
I lost weight BUT i my BF INCREASED.... shit....what's wrong with me?? feel like crying now...sad case

Still hv 4 sessions left. I'm going to miss my PT very much

Dont worry about heavy weights too much. Just do it according to your own strength hor. Later injured susah Btw you can cheat with machines, one, if do wrong technique sometimes can do double the weight but you'll be working the wrong muscles

Your PT nvr bring u to free weights area?

Btw BF fluctuates 1-2% daily so dun worry too much. I hv a BF machine at home so in the morning n afternoon the reading is quite cacat compared to later in the evening. Actually measure once in 2 weeks is fine dy

Funny story. Whenever I weigh @ gym's BF machine my BF usually 38%-39% which is OBESE lvl @_@ Somehow I think it was due to either dehydration/static due to wearing socks. When I weigh at home it's between 28-29% which is makes more sense.

Maybe we can work out together sometime. I hv passport

yah...bulimic patient tends to retain water...that's y my weight yo-yoing for the past 1 and a half year....

beside that, the effects of Bulimia includes continuous symptoms of sore throat and inflammation, heartburn, presence of teeth erosions, cavities, gum disease, irregular menstruation, bowel and kidney diseases, intestinal problems, bloating, stomach ulcer, and etc.
When i got to know the effects, this kinda freak me out.


i am doing fine this few days...i did not binge and purge...

i have problem with retaining correct postures and my breathing style is all wrong!!

erm..only once he brought me to the free weight area....i only had 4 sessions with him...(2 Free + 2)...still have 9 sessions left...

got so depressed when i knew why BF gone up.... ....kept asking myself where have gone wrong...

ya...maybe we can workout together one day.. ...i am a home-based member...but since u r a passport member u can come over to menara summit...

for body fat estimation, u can try skinfold measurement
http://www.accumeasurefitness.com/descript.html

ppl's body fat will vary from time in day, such as early morning / night, before/after meals.

so dun to be upset over 1-2% increase in BF

i think u r right
http://xfile007.blogspot.com/2005/09/measu...a-scan-and.html

28th December 2006

Today's Meals
11.30am - Oat with milk (full cream)
1.30pm - 5 spoons of rice + stir-fry cabbage with fish cake + steam egg
5.0pm - one small Fuji apple
630pm - stir-fry cabbage & 2 hot dogs
8.30pm - 250 ml home-made youghrt drink


Workout
rest day...coz rushing for assignment which is due tomorrow...
will do some abs exercise if i have time later...

This post has been edited by shadowjass: Dec 28 2006, 09:33 PM

i don't think u're eating enough.. get more protein in.. don't worry.. u won't turn into arnold.. eat more balanced meal.. less carbs during the night... eat as much carbs as u want pre workout, and have a good burn during.. if u under eat, u'll overreach very fast and u'll be weak all the time.. jsut eat like a normal person but be very strict with your food selection..

Oh My God. I'm sensing a pattern. My OLD DIET!! Nooooooooooooooooooooo!!! The diet that doomed me to months of yoyo-ness, depression and no results. Run run run for your life

Realize that your veges are often stir-fried? And it's always cabbage? Swap that to steamed broccoli / baby carrots / tomato / veges with colour or fresh green leafy veges like lettuce (so many type of lettuce - Romaine is my favourite . Fresh food FTW! Please please stay away from stir-fried veges & processed food.

Please

Fish cake != fish. Fish cake = processed food.
Sausage != chicken. Sausage = processed food.
Dolmio pasta sauce != tomato. Dolmio pasta sauce = processed food.

When eating out eat real fish and real chicken. You can wash away the oil with soup but you cant do anything about processed food. They're full of starch and God knows whatever other things they put inside.

Are you a pear-shaped or apple-shaped person? Pear-shaped = big butt & thigh. Apple-shaped = big tummy & breasts

shadow...can i give my suggestions to ur diet? i better ask before i get flame...i think its good but with a lil tweak it can be better..

carlsuen - not eating enough? wow...i thought i each too much..haha

normally for pre workout..i'll have 5 spoons of rice + more vege + less protein...is that ok?? yah...my PT said I m not eating right coz during weight training...towards the end i'm out of energy...can't complete my sets most of the time even with the lightest weight of 5kg!!
plus...i feel so cold during warm up n after cool down...if i stop for 10 mins...my hands will be very cold...

u eat too little carbs pre workout

screw the veggies, save them for rest days

eat more rice

...i better run for my life before it's too late...i'm a lousy cook so i've got not much selection..in fact i cant really cook!

paling pandai pun steam only...steam egg, fish, taufu, chicken breast meat..
and i have limited cooking utensils plus i rarely shop for groceries...

actually vege is a NO-NO for me when i was a kid..i DONT LIKE vege...now better d..at least i eat more veges now...BUT some vege like sawi..really cannot tahan the bitter taste..and i can't eat raw carrots and tomatoes.. ....steam carrot would be fine...

actually i have brocolli in my fridge...jes wanna finish off the cabbage 1st...
sausage is my all-time fav...coz easy to cook...just boil then kau tim...
hmmm...yah..i should start to re-plan my meals now...and learn how to cook

pear-shaped or apple-shaped? erm...i think mine would be pear-shaped...but not really tat 'pear' though...slightly bigger only...if possible (or if i have the courage) i'll try to post my pix...


This post has been edited by shadowjass: Dec 28 2006, 09:58 PM

y not?? in fact, i woul dbe glad and happy..dun worry..i'm not a tigress..i m not tat fierce...
feel free to give any comments...

okay....im not nutritionist...but u might wanna change abit of ur meals.

milk u might wanna replace it with low fat rather then full cream. also eat egg whites for breakfast...
pasta is cool but make sure its monitored and try to have more meat (chicken or fish)
try to cut of rice for dinner..replace it with can of tuna instead
and if possible, try to have a protien shake in betweens to fill in ur meals..

1 tip...about those cold hands after training...its due to lack of sugar in ur blood stream..try a banana 20-30 mins before workout...

try it..and i hope it helps...

this is a sample diet at 1500 calories which i think will suit ur situation best, u can tweak it to suit ur caloric intake, it's one of the CUT DIET used by CHUCK rudolph, u gotta be a very strict and have a carbed up meal if u feel depleted, but this is the general idea.The primary factor that determines whether you gain or lose weight is your caloric intake (how many calories you eat). If you eat more calories than you burn (hypercaloric diet) you will gain weight and if you burn more calories than you eat (hypocaloric diet) you will lose weight. When you eat exactly the same amount of calories as you burn it is called a maintenance caloric diet.A simple calculation to determine your maintenance caloric intake is to take your body weight and multiply it by 15;
Meal 1 6 egg whites
1 whole egg
1 oz grilled chicken
6 almonds
35g protein, 10g fat


Meal 2 5 oz Chicken
1 cup steamed green beans
2 oz Avacado or 12 Almonds
35g protein, 10g fat, 10g carbs


Meal 3 5 oz Chicken
½ cup steamed green beans
2 oz Avacado or 12 Almonds
35g protein, 10g fat, 5g carbs


Meal 4 5 oz Chicken
½ cup steamed Broccoli or asparagus or green beans
2 oz Avacado or 12 Almonds
35g protein, 10g fat, 5g carbs


Meal 5 5 oz Chicken
½ cup steamed Broccoli or asparagus or green beans
1 oz Avacado or 6 Almonds
35g protein, 5g fat, 5g carbs


Meal 6 5 oz Chicken
1 oz avocado or 6 almonds
35g protein, 5g fat


Protein - 232g = 928 Cals, Carbs (not including Carb night) - 35g = 140 Cals, Fat - 50g = 450 Cals

Total Cals - 1518 Cals NON-carb night
Total Cals - 1973 - Carb nights

Every 18th meal is carb meal. LAST MEAL and it replaces Meal 6. MUST BE eaten in this order
1. 1 cup fresh cut green beans in water = 10g carbs

2. 14-16 oz grapefruit = 30g carbs

2. ¾ cup oatmeal (measured dry then add water and microwave) 45g carbs
4-6 packets splenda for sweetening
12 Almonds = 10g fat

3. 4.5 oz yam or sweet potato = 30g carbs
4 tsp Almond butter or 12 almonds = 10g fat
4-6 packets splenda for sweetening

Carbs = 115g = 460 Cals

feel free to tweak it , and grapefruit can be replaced with oranges, and prefer veges sources are asparagus, brocolli, green beans. Looks difficult but i think it's way better that BINGING AND PURGING

key points :-
Limit total carbohydrate consumption
Limit Carbs to post workout
small frequent meals to control your caloric intake
the intake of fat is a source of alkaline based food to lower the acidity of the meal dramatically.
use only good fats

Try those baby carrots and cherry tomatoes instead. These can be eaten raw and tastes better. I hate to eat regular carrots and tomatoes raw too...

wah dahling, I think you better give her a more practical menu hor? That menu is full of things that we dont normally eat - avocadoes / 'green beans' / grapefruit / splenda and 6x a day chicken

But yea shadowjass you're not eating enough. But then we dont now how big is your food portion - say, oat and milk (how much oat and how much milk?).

I used to not to eat certain veges at all too (only cabbage and maybe sawi and kangkung) but then I vowed to change my eating habit because 10 years ago I didnt even like soy milk, unflavoured milk, mushrooms and cheese and I'm eating them almost everyday now - so I knew that I'm adaptable enough to force myself to like certain things

This post has been edited by Syd G: Dec 29 2006, 10:52 AM

tell me about it...im from penang and i love my food..but due to up keeping my body..i got used to eating grilled beef,stim chicken with no salt or wat so ever...having yuckie tasting suppliments n to stay away from good tasting food..but its totaly worth it...

Today's Update - 29th of December 2006

what a bad day...woke up in the morning....alr late for class.....when i was to open my car's door...suddenly i found out that something's wrong with my car's mirror...

my mind was thinking..."don't tell me the car's mirror got smashed AGAIN!! "...
last month, the left one was smashed by a gang of malay guys.. what drives me mad was...they took away my coins which is less than RM2 + a stack of pirated CDs..and made me pay RM100 for the mirror!!

and today the same thing happened...probably a lorry passed by and the stone accidentally kena my window or something like that.. paid RM110 for the window... ...sial

Workout
will do my workout later...maybe in the evening or at nite...wanted to do it after class but i was so sleepy...only slept for 3 hours last nite..so decided have a good sleep before workout or else no energy...

did my workout@7pm with PT
- warm up 10 mins
- interval training@treadmill (speed from 8.5 increase to 9.2) 15 mins
- rowing machine 15 mins (PT not feeling well so we stopped half way)

so i did weight training alone...
- chess press (5 & 7.5 kg) - 2 sets 18 & 16 reps
- upper back (7.5kg) 2 sets 18 & 16 reps
- lat machine - low pulley (3.75 & 5 kg)
- lat machine - high pulley (5 & 6.25 kg)
- leg curl (12.5 & 15 kg) - 2 sets 18 & 16 reps
- leg extension (12.5 & 15kg) - 3 sets - 15 reps
- abench - 1 set (50 reps) 2 sets (30 reps)
- cross training 15 mins
- walking for 10 mins
- interval training@treadmill AGAIN (to test whether i can do it at higher speed or not..set it at 5.5 & 9.2)

the last 3 cardio i just do it out of fun..

Meals

9.30am - 1 sip of full cream milk + 4 pieces of Susu Tiger biscuits. (was late for class so only manage to take a sip)
10.30am - one small Fuji apple
12.30 - 2 pieces of Tiger Susu biscuit (was waiting my car to be fixed at the accessories shop. my stomach started to 'make noise')
1.30 - green leafy veges + ard 8 small pieces of chicken (ta pau 1)
4.00 - one small Fuji apple
5.00 - (pre workout meal) 9 spoons of rice + steamed egg + 1 hot dog
10.30 - (post workout meal) - boiled cabbage + 1 hot dog

finally my FIRST 6 meals a day....

So this is how my vege portion normally looks like..

This post has been edited by shadowjass: Dec 30 2006, 10:48 AM


Attached thumbnail(s)

E|dan - thanks for ur suggestion.. really salute u people who has such a high determination and discipline....

having to bear the yuckie foods and to stay mouth watering stuffs will drive me crazy...can't stay too long....probably because i do not have self-discpline..

need time to adapt...maybe i'll use to it later....hope so...

ken86- wow...6 meals a day from meal 1 to 6?? wow...looks tough...and it looks like a bit too much for me to consume per day.... will go through it again after i get my assignment done...

erm...oat abt 4-5 tablespoon (dry) + approx 20-30ml of milk + a bit of sugar....actually i take it with milk just to make the oat taste better...
last time used to take oat without adding fresh milk but i use sweetened condensed milk...
now i substitute the condensed milk with low fat milk + sugar...

Your breakfast is really really bad! You need to eat more for breakfast!

Wahhh that's reaaaaaally tiny 20-30ml of milk are you sure? Not 200-300ml? For sugar i'd suggest Splenda but since it's not sold in Msia (I hv to buy mine fr US supplement store ) substitute it with low-cal sweetener or honey. Or you can take oat with HL milk. HL milk is very sweet and vanilla-ish already so you may not need the extra sugar

Good job on not taking it with condensed milk!

Condensed milk = sugar + milk solids + PALM OIL .

Dont believe it? Check the label

...yah...my breakfast for today is really bad...coz was late for class...no time to eat...cant wake up early...only slept for 3 hours yest...

yah...it's 20-30 ml of milk...coz i add hot water also..the fresh milk is to make the oat taste better only...
last time my slimming centre used to ask me to take PLAIN oat...only oat with hot water....yucks...i cant swallow it...feel like vomitting...
my dad doesnt allow me to take low-cal sweetener...it's bad for health (published in da newspaper b4)...there was once i bought EQUAL...he asked me to throw it away..
maybe i shud try out with honey or HL milk next round...

ea...anything but full cream milk...oats are good..i got recipe for u

oats + water + sprinkle of cinammon + fruits = yummy..try it..its not that bad..

need a lil get use to..but its good..good energy and low in calories.

its breakfast ...

pile on the carbs or u feel like crap for the rest of the day

i clearly indicate her that grapefruit can be replaced with oranges, and prefer veges sources are asparagus, brocolli, green beans. and SPLENDA IS OPTIONAL green beans are everywhere in the market here , and all the portions are clearly stated like 5oz, how many almonds, 6x of chicken sounds extreme, but it can replaced with the same amount by whey, tuna, i dun have time to post that now, will do later. This is just an outline and it shows that she is not eating enough.

This post has been edited by ken86: Dec 29 2006, 06:21 PM

To have a healthy lifestyle you must:
1) eat well;
2) rest well;
3) exercise well.

Not having a regular sleeping schedule disturbs your 'internal clock' and makes you feeling wretched the following day, similar to having a jetlag I would say. As you've already known, it causes havoc to your meals and other activities too. Thus stop cramming every revision/assignment/etc into those ungodly hours and get proper sleep.

really taste good ah??
oats + water = HOT
fruits = COLD
doesnt tat taste weird??

might give it a shot next time...who knows maybe i'll like it...normally what kind of fruit(s) u add??

Saturday, 30th December 2006

Meals

10.00am
- Oat (5 tbsp) with low fat milk + lil sugar

10.40am
- one small Fuji apple

1.00pm
- 1 egg white

2.30pm
-8 spoons of rice + lil leafy green vege + 2/3 steamed chicken breast meat

5.00pm
-leftover 1/3 steamed chicken breast from lunch
-250ml home-made youghrt drink

8.00pm
-pasta (little spaghetti+lots of lettuce+2 hot dogs+Dolmio Pasta Sauce)

Workout
warm up 10 mins
interval training 15 mins (speed-5.1 & 8.8)
cross training 3 mins (was working on the cross trainer suddenly heard an announcement that FF going to close in 30 mins time! then only i realised tat they r closing at 7pm today coz it's SATURDAY ! )

Tomorrow will be my CHEAT DAY.. coz parents coming down to KL ....will follow them back to hometown....
but still i'll look after my meal + portion...wont let myself go too far...will do my workout in the morning @10pm...

Note to self:
1. No more binging and purging this time when i am back in hometown..
2. Must eat clean + 6 meals a day.
3. Eat REAL meat
4. Must do abs exercise everyday



This post has been edited by shadowjass: Dec 30 2006, 09:04 PM

Why must add sugar to your oats? Can't just eat oats with milk or you're just having a sweet tooth?

coz i can't make myself take plain oat...i mean without sweet taste...plain oat is so yucky...i tried once..feel like vomitting...

Hmm okay. What oats are you taking? You might wanna try out Post Cereals, one of my favorites. Got nuts and honey clusters and some others.

lol...i take normal oat..Quaker...without nuts, clusters and so on...the Post Cereals u mentioned is consider as muesli rite not oats?? correct me if i m wrong...

Post Cereals FTW!!!!!! I love honey bunches of oats.



So sad I cant take simple carbs yet. I miss my cereals

Edit : added piccie

This post has been edited by Syd G: Dec 30 2006, 11:58 AM

shadow...try barries..they r nice

honey + oats = uber delicious

w00t w00t, Syd G loves Post cereal too. give me a high 5!

honestly..theres many ways for a full and good breakfast..and theres many types of healthy and good food...

if i get lazy...what i usually do is i eat about 8 eggs + banana...enough protien and carbs to last till the next intake of food...sometimes just eggs..but i am able to workout and do everything as normal...and when i get tired..i just pop in some milk chocs to keep the sugar level..depends on how u eat i guess...but thats how i do it...

works for me...

...8 EGGS ?! it can last me for 2 weeks.. now i know how bodybuilder eats...

i sedom take bananas...let's say 1 bunch got 8-10 bananas...means i can only finish the whole bunch after 8-10 days...normally the bananas will turn black after 2-3 days..

chocs?? ...yummy.. too bad i CANNOT take chocs at the moment...

Whites Toasted Oats Wild Fruit Crunch...Yummy Yummy...
the sugar content is very high....24.2g of sugar per 100g serving...
tat's y i jes keep it aside....

Oats + a dash of kaya works for me, but I usually take just plain oats with hot water (instant type). Just have to get used to it...heck I don't even add anything else to Milo other than hot water.

milo is different thing ler...alr have sugar inside...i can take plain milo also...
my dad always complains that milo is too sweet...he does not like sweet stuffs...i should learn from him...

Older people usually don't like sweet stuff, that's from my point of view. There might be some of them that love sweet stuff even though they're in their 40-50's.

theres lots of good suggestions here shadow...try 1 by 1..but not all at a time...hope to hear improvments from u ^^ keep pumping

ya..guys thanks a lot for all the suggestions..
PT say will weight me after 1 month...
1st PT session was on the 18th Dec 2006...so after 1 month will post my lastest body compositon..another 18days more to go... hope i can c GOOD results...

but i set my finish line on 17th Feb 2007 (a day before CNY)
target = lose 10 kgs or more (a bit too high...should set a lower or more realistic one next time)

This post has been edited by shadowjass: Dec 30 2006, 09:12 PM

Kinda nice diet.......
Try replacing processed food like the hot dogs and change white rice to brown rice too.

You really sound like me when I first started my journal. But dont fret if you dont lose anything. They're just numbers. You WILL look good in a year's time and keep the weight off if you maintain the momentum 10kg in 2 months is pretty tough to achieve if you ask me, but if you manage to lose 5kg also you'd notice the difference in the mirror.

The best decision you've ever made (besides bidding goodbye to slimming centres and joining a gym instead) was to post ur journal in a public forum. You're getting all the support and advice u need and that's pretty great right

Just dont look back. Or fall off the wagon (guilty here )

u r not alone, i got the same experiences twice.

usually, how long is ur each training session?

This post has been edited by T+1: Dec 30 2006, 11:41 PM

Lol...most girls are like me...wanna lose weight FAST.. ...if not losing anything isnt that a bit TOO dissapointing... ...this is when most people fall out...give up and demotivated unless one have very strong mentality and alwaz think of the bringht side...i think i better be more prepared for the worst outcome...don't hope so high so that i won't fall badly...

ya...agree...having a journal here is definately a great idea...have greater motivation... hope i have the strength and determination to carry on and stay long...lack of self-discipline + confidence....

i m the only girl in my family (beside my mum)...and unfortunately i m the FAT one...furious: ...all my brothers are like stick thin...eat also wont grow fat one...even my mum n dad are slim...(what could be worse than this?! haha).... sad case

lol...both of us so bad luck....
erm..with PT or without PT??
if with PT...normally 1+ hour...can't finish everything in 1 hour..maybe bcoz i m slow and weak in weight training...

if i do it alone...normally would take me ard 2 hours or more...

get syd g to train u

screw PT's save u a whole lot of cash

This post has been edited by nezzy: Dec 31 2006, 12:59 AM

shadow..1 tip..just keep pushing..dun think about the reps or sets..just keep doing..i train until i puke before..5-6 exercises in 45mins..the best workout ive done before..i agree that with PT is better...but cash limited..learn from ur PT and workout urself..and constantly update urself and must have a open mind in constant improvement and learning..

Keep going? You trained till you puked? Do you know what kind of catabolic state you put the body through when you make it throw up, not to mention the electrolytes lost? Throwing up during workouts is not a sign of intensity but actually negatively impacting progress.

You need to plan out workouts, not go just by instinctive training imo.

In a sense, you are after progress and a very specific adaptation. Think of your target as a golf hole. At first you can just hack away and go in the gym doing anything because as long as the ball moves forward, you get something and are closer. The problem is that eventually higher and higher degrees of percision are required (call that specificity). You want a very specific adaptation, you best apply a specific stimulus, keep it as constant as possible and not confuse the body with mixed signals. So while hacking around may be all you need and you are happy with that, you will leave a lot on the table because it will only carry you so far (but it might be far enough depending on what you want).

Let's face it, going in, doing some stuff at random, and hoping to be rewarded for it in a specific way is kind of a pipe dream. Sort of like doing chores at random around the house and getting that new wing built. Probably need some measure of prioritization and planning if it's an important job.

My 0.02

This post has been edited by darklight79: Dec 31 2006, 04:25 AM

Whaaaaaaaaat I'm still 'hacking' my way to the hole. Still a gym newbie

Anyway I had my PT too, but he's a bodybuilder and knew next to nothing about weight-losing diet for female. I did my own research on the best diet for me (still tweaking). But that didnt mean that he was a waste of $$. He's a free-weights believer too so I was taught to say farewell to the machines quite early

I arranged myself the structure of my last few sessions with him. So he followed MY schedule and corrected me on my posture. I printed my journal (with all the rant) and update him every 2 weeks. So far so good He's happy with my determination & progress and I'm happy with his availability to teman me @ the gym. Working out alone can be so boring sometimes .