I actually saw the ads few days ago and went . Keto-ers shall boycott KFC now!

Monday, 2nd April 2007

Workouts

Warmup
- 10 mins 6.0

Squat
- 1 x 5 27.5kg
- 1 x 5 37.5kg
- 1 x 5 45.kg
- 3 x 5 50kg - PR!!! w00t!!!

45degrees Leg Press
- 2 x 8 50kg

Hyperextension
- 3 x 8 15kg

Meals & Supplements

10:30am
- 3 pcs beef bacon
- 2 whole eggs

1:00pm
- 1 1/2 scoops NO xplode

1:30pm
- 2 tbsp coconut oil

3:30pm
- dextrose + creatine

3:45pm
- whey

8:30pm
- 3 pcs of Salmon (yes, that many)
- Alfredo sauce (200ml cream, a handful of Parmesan, a handful of Mozarella, 50g butter)

Things
- My alfredo sauce is so sinful, I swear there are at least 1k kcals in there

This post has been edited by Syd G: Apr 3 2007, 11:55 PM

Tuesday, 3rd April 2007

Workouts

- Rest

Meals & Supplements

9:00am
- 250ml unsweetened soy bean milk
- whey

2:00pm
- coconut juice

2:30pm
- 2 pcs KFC (thigh) - Meals on Wheels!! Wheeeeeeee
- Leftover alfredo sauce from yesterday's dinner

4:00-6:00pm - Slept

8:00pm
- 1 pc KFC (thigh) - unfinished

Things
- Drank half bottle of Pepsi Max today. Pepsi FTW!

- Guys, I'll be doing something this Saturday. Nothing big, but it's important for me cause it's going to be a very big step in my fitness life. I promised myself that am going to run a 7km/10km race this year (am eyeing Putrajaya International Marathon in September) so I gotta start somewhere, right?


This post has been edited by Syd G: Apr 4 2007, 10:00 AM

Wednesday, 4th April 2007

Workouts

- Rest

Meals & Supplements

8:00am
- 3 pcs of beef bacon
- 1 tbsp fish oil
- sprinkled mozarella cheese

9:00am
- 3/4 scoop of NO-xplode

1:00pm
- coconut juice
- keropok lekor 5 pcs

6:00pm
- 3 x MX-LS7 (for caffeine)

7:00pm (I was hypoglycemic at this time)
- Nasi beriyani
- 1 pc of fried chicken, 1 pc of sambal chicken
- some pickled sayur
- a piece of chocolate cake
- watermelon cutlets + asamboi


8:00 - 10:00pm - EXAM!

Things
- Finished my Pepsi Max! Took morning NO-xplode for energy and focus.

- Am on 'maintenance'/'mini-bulking' (keto-style of course) for a month. I guess I've been calorie deprived for too long that my weight loss stalled. Aiming for 2300-3000kcals/day.

- I guess I'm in desperate need of new shoes. My current shoes makes my calf hurt so bad whenever I run that I wont be able to squat the next day. I'm aiming for new shoes in May (RM500 budget for shoes, socks, new top n pants) GIVEN that my bf% doesnt exceed 25%. Will have to spend less this month

This post has been edited by Syd G: Apr 7 2007, 02:25 AM

if you think catabolic means waking up in the morning feeling very very very hungry then that's not catabolic - thats just being hungry. google muscle catabolism.

some food stays in your stomach longer. like casein in milk. some slower. there's a misconception that if you eat more closer to your bedtime you'd still feel full in the morning - not really. if you're thinking of a mean to wake up not being hungry, try a glass of milk.

if you eat THAT much 1 hour before bedtime it will just make you fat

I assume that u woke up at 7?

That's 8 hours, man. Even casein only stays for 7 hrs or so

Waa? I just finished a jar of 'Peter Pan' PB. Got "partly hydrogenated" bits so I switched to Waitrose organic pb. It has palm oil tho for stabilizing.

I love PB but I dont know what to eat them with. Usually put a tbsp in keto pudding (cream + whey + pb + splenda = omg im in heaven) or occasionally when I'm hungry at night. I'm thinking of giving milk another go (strictly for bedtime only) but the problem with that is I could so finish a carton of milk in a day - I love milk too much (whole milk, mind you) and its hard to resist them when they're just sitting unopened in the fridge.
I guess self control plays a big part here eh

bought it a coup of months ago. no salmonella yet .

Bought mine at Guardian KLCC. Thirty something for 50 stix . Damn hard to find, actually.

okay lets put it this way

ketosis will happen when you're totally depleted of glycogen and had to rely on fat for energy. for new ketoers, that means 5-7 days of strict keto food. you had mashed potato yesterday didnt you.

why on earth dont people use Google anymore?

From wikipedia :

Ketostix is Bayer's brand name for test strips which measure the level of ketones in the urine. They are used by type 1 and type 2 diabetics to detect ketoacidosis (a dangerous condition) and by low-carb dieters to measure benign dietary ketosis or lipolysis, the burning of fat.

no. you're looking for ketone, not protein. there are 3 types of strips available in the market - glucose, protein, ketone. you're looking for ketone strips.

edit : DOHH typo there. but at least u get what I meant

This post has been edited by Syd G: Apr 5 2007, 05:43 PM

yup. once a week or fortnightly depending on how my workouts go.

no lift, no carbs.

15-20g glucolin + creatine, followed by whey + water 15 mins after that

Thursday, 5th April 2007

Workouts

- Rest

Meals & Supplements

10:00am
- 300g of prawn
- 1/2 tbsp butter
- 2 tbsp coconut oil
- 1 x Multivitamin, 1 x CoQ-10

1:00pm
- Half of large Domino's BBQ pizza (4 slices?)
- Rootbeer float (2 scoops of ice cream)


4:30pm - Donated blood, w00t!!

5:00pm - after blood donation, feeling
- milo
- half red beans bun

8:00pm
- 2 pcs of 'Stereo' (Oreo knock-off)
- half red beans bun
- unsweetened soy bean milk

Things
- Donated blood today! Hopefully it wont affect my lift

- Midterms week = food binge. Yaaayyyy

This post has been edited by Syd G: Apr 7 2007, 03:29 AM

Friday, 6th April 2007

Workouts
Rippetoe Set A :: I so have to recheck what session @_@


@ IOI

Warmup
- 3 mins 6.0
- 2 mins 9.3
- 2 mins 11!!!!

Squat
- 1 x 5 27.5kg
- 1 x 5 37.5kg
- 1 x 5 47.5kg
- 3 x 5 52.5kg - PR!!!

*runs to LM for Yoga class*

@ LM

1 hour Yoga. I'm officially able to perform these poses :

a) Half-Lotus Toe Balance (but still cant keep straight for too long) :
http://www.bikramyogaseattle.com/images/po...2_toe_stand.jpg

b) Ustrasana (Camel Pose) :


c) Supta Virasana :




*back to Rippetoe*

Bench Press
- 1 x 5 bar
- 1 x 5 22.5kg
- 1 x 5 25kg
- 1 x 5 27.5kg (hm, this is easy peasy, why not go for 30kg?)
- 1 x 5 30kg - WHEEEE ARE TEH CHAMPIYUNSSSS MAH FRENNN!!
- 1 x 4 30kg (last rep failed, had to drop to body and roll off to abs -> thigh -> ground)
- 1 x 5 30kg (spotted)

Deadlift
- 1 x 5 35kg
- 1 x 5 57.5kg - PR! I DLed BW y'all!!

Stupid dip machine rosak, went to do armworks instead

Barbell Preachers Curl
- 1 x 8 13kg
- 1 x 8 15.5kg
- 1 x 3 17kg (berat lah )

Tricep Rope Extension
- 2 x 8 10kg
- 1 x 4 10kg (tak larat dy)

Hyperextension
- 2 x 8 + 15kg

STREEETTTTCHHHH!!


Meals & Supplements

10:00am - slept early yesterday but still tired from blood donation
- whey
- 250ml unsweetened soy milk
- 1 x Multivitamin, 1 x CoQ-10, 1 x iron pill, 1 x folic acid pill

1:00pm - CARB LOAD, BABY!
- 1 cup of brown rice
- 4 cups of lettuce
- 2 full tbsp of cottage cheese
- half plate of fried anchovies (+4 tbsp olive oil, + onion, + cili padi )
- 2 whole eggs (sunny side up)
- 200g minced beef, cooked in olive oil + soy sauce + 2 x Splenda

I finished eating at 2pm!!

4:30pm
- 2 scoops of NO-xplode

10:00pm
- dextrose + creatine

10:30pm
- whey + water

11:15pm
- Ramly double chicken patties + 2 eggs + 1/2 buns

3:00am
- 300ml Goodday milk
- whey

Things
- OMG MEGA LUNCH!!

- I did something right today - either by getting enough rest (didnt do weights for 4 days, slept well yesterday), eating well (carb-load), extra pre-workout punch (2 scoops, usually I take less) OR by having the right mentality (pizzaboy, your advices echoed in my head @ every reps!! ). I just proved that you wont lose your strength by donating blood so what are you waiting for?

- Overall, today was a happy day. I'm chuffed!

This post has been edited by Syd G: Apr 7 2007, 07:18 PM

Saturday, 7th April 2007

Workouts
- Rest

Meals & Supplements

1:30pm (yes, I didnt take breakfast. shame on me ) - dinner at Seri Melaka, 1 Utama
- 1 cup of cooked white rice
- some kailan
- some senangin fish + asam pedas (yum!)
- 2 small pcs of honey BBQ chicken @_@
- chinese tea

2:30pm
- small caramel popcorn
- 1 can of Coke Light

9:00pm
- beef soup - sedap!
- 1 pc of fried chicken
- 1 pc of percik chicken

Things
- was out with bf n his boss - cant refuse rice

Sunday, 8th April 2007 - Meet the Fatsos Gathering

Workouts

@ CF, MV

Rippetoe Set B :: Session dono what

Warmup (cardio)
- 3 mins 6.0
- 1 min 9.3
- 2 min 11
- 3 mins cooldown

Squat
- 1 x 5 27.3kg
- 1 x 5 36.4kg
- 1 x 5 42.2kg
- 3 x 5 52.3kg - wanted to attempt 54.45kg but chickened out - pace still slow, lots of pauses in-between reps

Standing Military Press
- 1 x 5 30lbs
- 3 x 5 40lbs

Pendlay Row
- 1 x 5 40lbs
- 3 x 5 50lbs

Assisted Chins
- 1 x 4 (15kg counter-weight - hammer grip)
- 1 x 3 (17kg counter-weight - hammer grip)
- 1 x 5 (17kg counter-weight - wide underhand grip)

Hyperextension
- 3 x 8 + 15.9kg

Hanging Leg Raises
- 3 x 5

STRETTCHHHHHHHHH

Meals & Supplements

2:30pm (lunch at Shokudo, Mid Valley) Mixed Grill!
- 1/4 cob of corn
- 50g of beef
- some shredded cabbage with vinegar
- one huge-ass tiger prawn
- a small bowl of mushroom soup (Knorr soup made from serbuk, ceh)
- green tea

3:15pm - Auntie Anne's!
- regular lemonade
- Caramel Almond pretzel

3:30pm - 4:00pm - I was with CF's consultant.. zZz.ZZzz....

4:10pm
- 2 scoops of NO-xplode

6:15pm
- dextrose + creatine

6:30pm
- whey

8:15pm
- McDonald's bunless beef burger

Things
- Met jones007 n King83 (Joey-Kun doesnt count ). They were nice, friendly people but jones was too quiet to be true

- Poundages a lil crazy cause of lbs->kg conversion

This post has been edited by Syd G: Apr 9 2007, 01:54 AM

Strictly since March. Play play since Dec. But then I'm very inconsistent lately. I've made progress faster than I expected so am going to lose weight very slowly to let my skin shrink with me. Right now lots of stretch marks lah The target below (50kg) is by the end of 2007 so I have a lot of time to play around with my diet

Thursday, 12h April 2007 - this is just a temp update so I wont forget my poundages

Workouts

@ CF, MV

Rippetoe Set A :: Session Unknown

Warmup (cardio)
- 3 mins 5.5
- 2 mins 6.0
- 3 min 9.3
- 1 min 11
- 3 mins cooldown

Squat
- 1 x 5 27.3kg
- 1 x 5 36.4kg
- 1 x 5 50kg
- 2 x 5 54.5kg -
- 1 x 2 54.5kg (there were people waiting and I was shaking like mad. But hey am still happeh )


Barbell Bench Press
- 1 x 5 bar
- 1 x 5 22.73kg
- 1 x 5 25kg
- 1 x 5 27.27kg
- 3 x 5 29.5kg - no spotter, w00t!

Deadlift
- 1 x 5 52.27kg (okay. pizzaboy asked me 'was ur workout intense?'. no intensity here, decided to shoot above teh moon)
- 1 x 5 68.18kg -

Assisted Dip
- 1 x 8 (22kg counter-weight)
- 1 x 5 (22kg counter-weight)

Hyperextension
- No hypers. DL was killing my back.

Hanging Leg Raises
- 3 x 5

STRETTCHHHHHHHHH

Meals & Supplements

8:30pm
- Tuna sandwich (2 x white bread)
- 250ml Dutch Lady fresh milk

9:30-12:00pm - Slept

12:30pm
- 5 triangles of Toblerone - binge binge binge

4:00pm
- breaded fried chicken (breast)
- coconut juice (less sugar)

4:30pm
- Auntie Anne's caramel almond pretzel
- Regular lemonade

6:00pm
- 2 scoops of NO-xplode

9:30pm
- dextrose + creatine

9:45pm
- whey

12:30am
- 250ml Dutch Lady fresh milk + whey
- 1 x Multivitamin
- 4 x Fish oil
- 1 x Glucosamine
- 4 x Chromium Picolinate (glucose disposal agent)

Things
- Bought new Nike+ jogging shoes that cost me a bomb. No excuses for cardio

This post has been edited by Syd G: Apr 13 2007, 12:53 AM