Thanks sis . Rest period is over. Am back pumping em irons

No scar yet. Just celullite . When I reach 50kg then will deal with it cause i believe that it will fade over time

Congrats on ur jeans I'm desperately hanging on my old jeans till I can afford to buy a new pair. Original Levi's very sayang

No!...DON'T wait...prevention is better than cure..better do something now before u get more stretch marks....try palmer's cocoa butter formula...
it's a massage cream for strectch marks...

Syd G: no! streatch marks would not fade...it will remain there forever....unless u apply some stretch marks cream..but not sure whether can 100% get rid of stretch marks or not

This post has been edited by shadowjass: Jan 22 2007, 12:28 AM

Monday, 22nd January 2007
Week 3, Day 1 : I-Wanna-Be-Smexy 3-weeks Plan

Stats

Weight -
BF % -
Water % -
Muscles -

Workouts

1 hour BodyBalance class

Bench Press
1 x 10 bar
1 x 7 22.5kg
1 x 5 25kg
1 x 4 27.5kg
1 x 2 27.5kg - failed cause triceps couldnt support. hm

Barbell Biceps Curl
3 x 10 20lbs

Seated Row (Straight Back)
3 x 15 15kg
3 x 7 20kg
1 x 5 25kg - one set only cause RPM was abt to start

1 hour RPM class


Meals & Supplements

11:00am
- one whole egg + two egg whites omelette

12:50am
- Chinese fried rice with lots of vege n prawn (self-cooked for family - used canola oil)

3:30pm
- whey + HL milk

4:40pm (pre-workout)
- Sugared doughnut

6:00pm (after BodyBalance class)
- Starbucks tall brew-of-the-day

9:00pm (post-workout)
- whey + HL milk

10:30pm
- Seafood tomyam

1:30am
- Fish oil
- 2 x Milk thistle capsules


Things
- YEEHAW

This post has been edited by Syd G: Jan 23 2007, 01:34 AM

that cocoa butter smells like putting delicious cake topping on my skin, sked of ants.

Tuesday, 23rd January 2007
Week 3, Day 2 : I-Wanna-Be-Smexy 3-weeks Plan

Stats

Weight - 57.7kg
BF % -
Water % -
Muscles -

Workouts

Did a lot of random things, but I dont care cause I ACCOMPLISHED ANOTHER GOAL!!!!

15 mins @ 9.0 yeehaw

Meals & Supplements

9:30am
- two whole eggs + two egg whites omelette
- Multivitamin

10:30am
- one Granny Smith apple

11:00am
- 2 x LS7

11:30am
- whey + diluted HL milk

2:30pm
- whey + diluted HL milk

5:30pm
- Kenny Rogers 1/4 chicken (no skin)
- 2 x Crisp Garden Salad no 1000 island
- Mac & Cheese
- 1 can Coke Light

8:30pm
- Tandoori chicken


Things
- o_O I didnt even lose 1kg in a month!

- Yoga + RPM tomorrow

This post has been edited by Syd G: Jan 23 2007, 09:07 PM

hey...just checked the timetable...kylie will be instructing Body Jam today...swap with Jeremy...

This post has been edited by shadowjass: Jan 23 2007, 02:10 PM

I knew it!!

Bleh. Maybe next week

This post has been edited by Syd G: Jan 23 2007, 06:39 PM

Syd G's 3-weeks I-Wanna-be-Smexy Plan

Week 3, Day 2 updates

Goals :
- 27% body fat - lowest 27.1%
- maintain 9.0km/h cardio jog for 15 minutes - COMPLETED Jan 23rd 2007
- 10 x full pushups - havent work on it yet
- 15 x 50kg full squat @ rack - 5 x 45kg
- 5 x 30kg deadlifts - COMPLETED Jan 16th 2007
- 5 x 30kg bench - 5 x 27.5kg

This post has been edited by Syd G: Jan 23 2007, 06:40 PM

Wednesday, 24th January 2007
Week 3, Day 3 : I-Wanna-Be-Smexy 3-weeks Plan

Stats

Weight -
BF % -
Water % -
Muscles -

Workouts
Forced rest after blood withdrawal - felt tired like hell too.

Meals & Supplements

11:00am
- Glucose water *BLUERGHK*

1:45pm
- Cantonese Beehoon
- Green tea

3:30pm
- Multivitamin
- 2 x LS7

4:00pm
- Vanilla muffin (from yesterday's Kenny Rodgers)

4:45pm
- one Granny Smith apple

8:10pm
- 2 x LS7

8:30pm
- Grilled salmon
- Sauteed shitake mushroom + sliced red pepper
- Steamed baby carrots

11:00pm
- whey + diluted HL milk
- Fish oil
- 2 x Milk thistle capsules


Things
- Had profile screen, ecg, thyroid functions, testosterone lvl n glucose tolerance test today. Was fed concentrated glucose water and glucose lvl being monitored after 1 n 2 hours. Got poked 4 times @_@. Had to pee in cup 4 times as well.

- Caution : RANT AHEAD. Ya know, I've been having severe mood swings after recovering fr fever. I couldnt bench as heavy as I thought I could, add pain on right triceps, right hip n both calves and wahla I feel like eating cheesecake @_@. Some more I barely lose 1 kg/a month despite doing cardio more than 3x/week (with rpm, yoga, n more classes!). WARGH Either am gaining muscle faster than losing weight or am hitting a plateau big time or I've been really lenient on my diet or LS7 was really a big factor that helped me lose the first few kgs. Either way I AM PISSEDDD!!!!!! - END RANT

This post has been edited by Syd G: Jan 24 2007, 11:25 PM

Thursday, 25th January 2007
Week 3, Day 4 : I-Wanna-Be-Smexy 3-weeks Plan

Stats

Weight -
BF % -
Water % -
Muscles -

Workouts

2 mins warmup cardio wave (no mood)

Deadlift - med reps
3 x 15 30lbs (warmup warmup)
1 x 10 18kg
1 x 10 23kg
1 x 10 28kg
3 x 10 33kg (so near to March goal dy )
1 x 5 38kg PR! - testing only

Hyperextension
3 x 10 bodyweight (*yawn*)
3 x 10 bodyweight + 5kg

Low Row (machine)
3 x 15/side 25kg
3 x 12/side 30kg
3 x 10/side 35kg
3 x 7/side 40kg

Seated Row - Straight Back (machine)
1 x 15 15kg
1 x 10 20kg
3 x 5 25kg

Rear Delt Row (machine)
3 x 10 15kg
3 x 10 20kg


Meals & Supplements

8:30am
- two whole eggs + two egg whites omelette
- one Granny Smith apple
- Multivitamin
- Cold meds (still sniffling)

10:15am
- String cheese

11:00am
- whey + diluted HL milk

11:45am
- 2 x LS7

3:00pm
- 1 1/2 scoops whey + water

4:00pm
- Lamb chop + black pepper sauce
- Steamed mixed vege
- Mashed potato (got sweet potato inside )

7:45pm
- Cantonese Yin Yong
- Green apple juice (no sugar)

11:30pm
- Fish oil
- 2 x Milk thistle capsules

Things

This post has been edited by Syd G: Jan 25 2007, 11:22 PM

weigh urself...then u'll know whether u r losing fat or not...am not doing fine too this few days...don't think i can lose 1.5kg after 10 days...

Meh I am losing fat but not as fast as I hoped. But am breaking PRs most of the time so there's always something to smile about

Friday, 26th January 2007
Week 3, Day 5 : I-Wanna-Be-Smexy 3-weeks Plan

Workouts
- None yet

Meals & Supplements

10:00am
- one whole egg + three egg whites omelette + low-fat Cheddar cheese
- Multivitamin

1:00pm
- whey + diluted HL banana milk + diluted HL milk

4:30pm
- Chicken salad (Spicy BBQ chicken fillet + Romaine lettuce + low-fat Cheddar cheese)

8:30pm
- Thai fried rice @ Secret Recipe
- one pot Jasmine Green tea

12:45am
- 2 x Fish oil
- 2 x Milk thistle


Things
- It's already one month since my 24th birthday and am still currently @ 58.5kg with 27.5% BF, same weight, 1% less BF than before. Hit a 57.5kg once but 30% BF so that was just losing water weight. Good news - am losing fat n gaining muscles, bad news - 1%/month? Am kidding myself already. I've been slacking on my carb restriction and looking @ my journal for solid one month, it's not a wonder I couldnt go on ketosis with all the vanilla muffins, chocolate, milk and mac n cheese. Milk makes most of my carb intake in a day and am not buying any after I've finished with my last carton of milk. Gosh this is getting harder already @_@.

- Read a BB.com thread on keto (0-10g carbs) and am going to strictly follow it for 8 weeks (till March). Watch this space


This post has been edited by Syd G: Jan 27 2007, 03:30 PM

Saturday, 27th January 2007
Week 3, Day 6 : I-Wanna-Be-Smexy 3-weeks Plan

Workouts

10 mins warmup cardio jog

5 mins rowing

Leg Press
- 1 x 15 empty weight
- 1 x 15 50kg
- 1 x 12 70kg
- 2 x 10 100kg
- 1 x 10 120kg

Seated Leg Curl (Cable)
Left
- 1 x 15 7.5kg
- 2 x 15 10kg

Right
- 1 x 15 7.5kg
- 2 x 15 10kg

Calf Press (using Leg Press machine)
3 x 15 50kg (calves burning! )

Half Squat
- 1 x 15 bar
- 3 x 7 20kg + bar
- 1 x 2 25kg + bar (pfft)

Meals & Supplements

11:00am
- McDonalds Sausage McMuffin with Eggs (no bun)
- Black coffee with Splenda

11:30am (pre-workout)
- whey + water
- Multivitamin
- 2 x LS7

1:45pm (post-workout)
- whey + water

2:30pm
- String cheese

6:30pm
- 2 egg yolks omelette

10:00pm
- grilled lamb + beef (no gravy)
- fried chicken breast (skinless, breadless)

1:15am
- 2 x Fish oil
- 2 x Milk thistle capsules

Things
- Gosh I miss doing legs so much! The other day I told my PT that I could do 120kg presses. He didnt believe me at first, so he asked me to prove to him . Yeehaw. Aiming for 3 plates soon

This post has been edited by Syd G: Jan 28 2007, 10:32 AM

Sunday, 28th January 2007
Week 3, Day 7 : I-Wanna-Be-Smexy 3-weeks Plan

Workouts

Meals & Supplements

10:00am - 627 kcal, 55 5 27
- 4 whole eggs (scrambled)
- 1 tbsp of butter
- 1 tbsp canola + sunflower oil
- little salt
- Multivitamin

2:00pm - 416 kcal 23 23 28
- 1/2 cup chicken rice + soup
- Chicken breast (with bones + skin) + Soy sauce + Chilli
- Chinese tea

10:00pm
- leftover from bf's Mushroom Fried Rice
- diluted mango juice (real mango)

1:15am
- whey
- 2x Fish oil
- 2x Milk thistle capsules

Things
- Keto day 2! Okay maybe a lil too much fat for breakfast. Toning down to 3 eggs n no canola + sunflower oil tomorrow.

- Bf forced me to eat rice. Had huge craving towards ice cream afterwards. Damnit. Am so not going out with him when on keto.

This post has been edited by Syd G: Jan 29 2007, 10:05 AM

Monday, 29th January 2007 - Keto Day 1

Workouts
20 mins cardio @ 8.5
10 mins interval @ 6.0 & 10.0 (w00t I could last 4 minutes on 10km/h )

Meals & Supplements

10:00am - 419kcals 33 5 24
- 3 whole eggs (scrambled)
- 1 tbsp of butter
- a slice of Cheesedale cheese
- Multivitamin

12:00pm - 420kcals 31.5 3 24
- whey
- 6tbsp of heavy cream
- a packet of Splenda
** Recipe fom bb.com

2:00pm - 664kcals 61 5 26
- 100g of grounded beef
- chopped garlic + spring onion
- steamed broccoli
- 3 tbsp of olive oil

6:30pm - 242kcals 7 5 40
- 100g chicken breast (skinless, boneless)
- 7 strips of Romaine lettuce
- 1/2 cup of cottage cheese
- 1 tbsp spicy BBQ sauce

10:30pm - 120kcals 1 3 24
- whey

11:30pm - 78kcals 1 1 14
- Tomyam seafood

12:55am
- 2 x Fish oil
- 2 x Milk thistle capsules

Total 1943kcal, 134.5g fat, 22g carbs (3g fibre), 152g protein

Things
- Restarting keto today after all the mango juice n rice. Meh.

- OH MY GOD. 57.6kg @ 27.2% yesterday. Yeehaw

- Ah crap I messed up my fat & protein intake. Too much protein and if I upped the fat it'll be more than my daily cal requirement. Try again tomorrow

This post has been edited by Syd G: Jan 30 2007, 01:00 AM

Tuesday, 30th January 2007 - Keto Day 2

Workouts

Inclined Bench Press
1 x 15 bar
1 x 12 5kg + bar (assisted)
1 x 8 7.5kg + bar (assisted)

Standing Bicep Curl (assisted)
1 x 12 20lbs (cable)
1 x 12 20lbs (barbell)
1 x 12 25lbs (cable)
1 x 12 20lbs (barbell)

Bench Press
1 x 15 bar
1 x 10 5kg + bar (assisted)
1 x 6 10kg + bar (assisted)

1 hour RPM

Meals & Supplements

8:45am - 419kcals 33 5 24
- 3 whole eggs (scrambled)
- 1 tbsp of butter + garlic
- a slice of Cheesedale cheese
- Multivitamin

11:30pm - 550kcals 47 5 (2g fibre) 23
- 100g of ground beef
- 1/4 can of tomato puree
- spring onion + garlic
- 2 tbsp olive oil

3:30pm - 550kcals 47 5 (2g fibre) 23
- 100g of ground beef
- 1/4 can of tomato puree
- spring onion + garlic
- 2 tbsp olive oil

5:00pm
- 2 x LS7

8:00pm (post-workout) - 120kcals 1 3 24
- whey
- 8g dextrose (will up to 15g once keto kicks in)

8:30pm - 418kcal 35 10 (2g fibre) 16
- Ramly Chicken Patty
- 1/2 tbsp butter
- 1 tbsp mayonnaise
- a slice of Cheesedale cheese
- Steamed broccoli

12:00am
- 2 x Fish oil
- 2 x Milk thistle capsules

Total : 2057kcal 163g fat, 22g carbs, 110g protein

Things
- SPOT ON macros today!!

- Okay maybe wayyy too much calories there. Aiming for 150g fat, 20g carbs, 100g protein tomorrow (1839kcal).


This post has been edited by Syd G: Jan 31 2007, 08:44 AM

Wednesday, 31st January 2007 - Keto Day 3

Workouts
-Rest

Meals & Supplements

8:00am - 406kcal 34 4 20
- 3 whole eggs (scrambled)
- 1 tbsp of butter
- Multivitamin

Mid-Morning (11:00am) & Afternoon (4pm) Snack - 420kcals 31.5 3 24
- whey + water
- 6 tbsp cream
- 1 packet of Splenda

1:30pm - 418kcal 35 10 (2g fibre) 16
- Ramly Chicken Patty
- 1/2 tbsp butter
- 1 tbsp mayonnaise
- a slice of Cheesedale cheese
- Steamed broccoli

7:00pm - Didnt even bother to count cals
- Chili's wings over buffalo
- Ranch dressing
- 4 x celery sticks

Things
- Currently @ 26.6%, 56.7kg and OVER THE MOON!!! Gosh It was hard to break the 27% barrier.

This post has been edited by Syd G: Feb 1 2007, 12:09 AM

eheh..how u count the calories in da food ah???...

something like if

I take 2 bread ...inside got tuna ...tuna bread - ???KCalories?

lunch-normal rice ...-???

dinner-normal also...got vege,meat,but no oily stuffs inside -....