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 menara summit

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

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...

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

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

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...

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

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

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

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

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...

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

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...

...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