Thursday, 4th January 2007

Stats
Weight - 58.9kg
BF % - 28.5%
Water % - 50%
Muscles - 40kg


Workouts
- Exam week : next workout day - 6th


Meals & Supplements

10:20am (breakfast)
- two whole eggs + one egg whites plain omelette
- sauteed chopped tomato + yellow pepper + white button mushroom + asparagus + 2 tbsp of olive oil

12:30pm
- whey + no-sugar-added soy bean milk
- one Granny Smith apple
- Multivitamin
- Ponstan 500mg

2:30 - 4:30pm - FINAL EXAM PAPER 1 (3 more to go)

5:00pm
- 2 x Hydroxycut

5:30pm
- Chicken Salad (Spicy BBQ chicken breast + sliced yellow pepper + Romano Salad packet (Romaine leaf + Radicchio + Wild Rocket + Frisse [comes with a dressing but 1 serving = 95.25kcal 17g carbs 17.5mg sodium so NO THANKS!]) + sliced tomato
+ a dallop cottage cheese

9:00pm
- cream of mushroom + sliced white button mushroom + a lot of chicken cutlets

10:30pm
- whey + low-fat milk
- EPO + Fish oil

Things
- oh I could SEE the effect of dirty loading. My abs are not as sexy anymore. Hrmph Burnnnnnnnnn!!! Bakar! Bakarr!! *emo mode*

This post has been edited by Syd G: Jan 4 2007, 09:53 PM

definately not boobs

I hv a decent size of boobs tqverymuch Maybe one day i'll take pic in a bikini

Reason to wear a bikini : Easier to track progress *cough* *cough*

Anyway I'll be on a 3 weeks holiday so I'm thinking of doing a 3-week intense workout plan. Will post about it tonight

Okay. I'll be having trimester holidays from 8th to 28th of January. So that's three weeks of endless possibilities. I hv fitness deadlines to meet in March so I'm going to make full use of the time to fast-track my way to being lean n mean

Eh. NOBODY told me that deadlifts are easier to perform than squats (weight-wise) Hrmph. *sulks like a lil girl*

Anyway, lo and behold,

Syd G's 3-weeks I-Wanna-be-Smexy Plan
(to help achieve my 3 months fitness goal)

Duration : 3 weeks (8th - 28th January 2007)

Goals (Fitness) :
- 27% body fat (decrease 1.5% from current %, 1% away from goal)
- maintain 9.0km/h cardio jog for 15 minutes (still faaaar away from goal)
- 10 x full pushups (goal)
- 15 x 50kg full squat @ rack (increase 10kg from current; 10kg away from goal)
- 5 x 30kg deadlifts (10 more reps to goal)
- 5 x 30kg bench (10 more reps to goal)

Workout Plans :
- Session 1 - Biceps + Chest
- Session 2 - Legs (Quad) + Abs
- Session 3 - Triceps + Back
- Session 4 - Legs (Hamstring, calves) + Shoulders
- Lots of cardio

Goals (Others) :
- Full blood n urine screen
- Donate blood
*hmm both involve giving away blood *


Reward :
- Chili's Flame-Grilled Ribeye steak medium-well


Cant wait!!

ppl belanja

this time I'll pay myself (if hv enough $ )

*ponders*

maybe i should change the reward to : reward LYNers by putting up a bikini pose

This post has been edited by Syd G: Jan 5 2007, 02:23 AM

Friday, 5th January 2007

Stats
Weight - 58.1kg
BF % - 29.5%
Water % - 49.2%
Muscles - 39kg


Workouts
- Exam week : next workout day - tomorrow


Meals & Supplements

9:10am
- 2 x Hydroxycut

10:00am
- 2 whole eggs + 1 egg whites cheese omelette
- Multivitamin

12:40pm
- whey + no-fat milk
- one Granny Smith apple

1:45pm
- string Cheese

3:00 - 5:00pm - FINAL EXAM PAPER 2 (2 more to go)

5:30pm
- 2 x Hydroxycut

7:30pm
-- Chicken Salad (Spicy BBQ chicken breast + Romano Salad packet (Romaine leaf + Radicchio + Wild Rocket + Frisse) + balsamic vinaigrette dressing
+ a dallop cottage cheese

8:30pm
- a quarter bowl of tomyam soup

12:12am
- whey + non-fat milk
- EPO + Fish oil


Things

- Am thinking of neutering my male cat. He's been peeing and fighting a lot. He has feline leukemia so he's not strong enough to stray n not get sick. Decisions decisions.

This post has been edited by Syd G: Jan 6 2007, 12:12 AM

Saturday, 6th January 2007

Stats
Weight - 58.1kg
BF % - 30.5% (whaaaaaaaaaaaaaaaaaaaa )
Water % - 48.5% (gosh. must. drink. more. water)
Muscles - 38.3kg

Workouts



Meals & Supplements

6:30am (I woke up so early today)
- 2 xHydroxycut

7:30am
- two whole eggs + one egg whites plain omelette

8:15am (exams make me hungry)
- whey + non-fat milk
- Multivitamin

9:00 - 11:00am - FINAL EXAM PAPER 3 (1 more to go)

12:00pm
- 2 x Hydroxycut

1:30pm
- one green apple (not Granny Smith)

2:00pm
- soto ayam! (with half meehoon n nasi himpit) - lots of kuah n chicken meat

4:15pm (date with bf)
- McDonalds Chicken Mcdeluxe (no bun)
- McDonalds Prosperity Burger (half bun)
- 1 can of Coke Light

6:00pm
- teh-o suam no sugar

9:00pm - 10:00pm Slept (Accidently)

10:30pm
- Grilled Salmon
- Sauteed white button mushroom + sliced green pepper + asparagus with 1 tbsp olive oil

12:30am
- whey + HL milk


Things

- Baaaaaaaaaaaaaaaaaaaaaaad mistake with the morning milk. I dozed off in the exam hall 30 minutes before the paper ends (was yawning all the way even with early dose of hydroxycut). Now that I understand my body better, taking carbs even if it's low GI (even as pre-workout) is a challenge since everything with hi to moderate carbs (brown rice / chocolate / milk) sends me straight to dreamland. S**t I hv to go back to drinking diluted milk with whey CURSE YOU Insulin Resistance & whatever that made me hv you!

Quoted from a website :

"Weight loss is the most important method of eliminating insulin resistance. So it's one of those chicken and egg situations. The less you weigh, the less insulin resistant you will be. But insulin resistance makes it difficult to lose weight."

%*$(%*($%#!!!!!

- I hv this to cheer me up : My strapless heart rate monitor watch has arrived!! *dances in joy*

- After a dem tulan day of exam n no gym (cause they close at 7pm . hrmph) n sleepiness (burger bun also make me sleepy ), I have officially broken my plateau. Yes, being obsessive and all I hopped onto the weighing mahine again at 10pm and I was 57.7kg with 29% BF. I didnt know how that happen but I've never been this light since 2003

Ai yem oh so hepi

This post has been edited by Syd G: Jan 7 2007, 12:52 AM

Sunday, 7th January 2007

Stats
Weight - 57.8kg
BF % - 30%
Water % - 48.8%
Muscles - 38.4kg


Workouts

5 mins warmup cardio wave

Dumbbell Triceps Extension
3 x 10 15lbs
3 x 5 20lbs (plateau alert!!)

Gosh. My triceps were like - "HAHA thats what u get for abandoning us for 2 weeks". Felt weak dy

Deadlift
3 x 10 30lbs
3 x 5 40lbs
3 x 5 50lbs (PR! )

Rope Triceps Extension
3 x 10 7.5kg
1 x 5 10kg
1 x 4 10kg (last attempt failed)

Pull Up (machine-assisted 25kg)
3 x 5

Lat Pulldown
3 x 10 25kg
3 x 5 30kg *sigh*

Bench Dip (bodystep board)
3 x 10

Tricep Dip (machine-assisted 25kg)
1 x 10

Set goals to maintain 8.5 15mins cardio today. Warmed up for 3 minutes and on minute 2:36 FF IOI Puchong blacked out. DEM TULAN!!!

Went to stretching area and did some flexibility work. I can do this and hold it for 30 seconds now :

Shoulder stand!







Meals & Supplements

8:10am
- 2 x Hydroxycut

9:00am - 11:00am - Slept (hm this has becoming a problem already)

11:15am
- two whole eggs + one egg whites plain omelette
- 1/2 plate of sardines fried rice (I'll always eat whatever housemate cooks )

1:30pm
- sliced tomato + chopped low fat cheddar cheese + whatever left of Romano Salad packet (Romaine leaf + Radicchio + Wild Rocket + Frisse) + a lil balsamic vinaigrette dressing
- Multivitamin
- whey + diluted (else I'd go zZzzZz) HL milk

2:30 - 4:30pm - FINAL EXAM PAPER 4 (I'm FINALLY free!!)

6:30pm (post-workout)
- whey + water

8:30pm
- Kenny Rodgers 1/4 roasters, white meat
- Side dishes : Mac & cheese, Crisp Garden Salad, Pasta thingy
- 2 Vanilla muffin
- a can of Coke Light

1:00am
- EPO + Fish oil

Things

- Phowar! My resting heart rate is 60!!! Will get it down to 50-ish

- Made a friend today. A PT named Jess @ IOI Puchong. Nice person, even ajak-ed me to work out with her together


This post has been edited by Syd G: Jan 8 2007, 01:07 AM

Monday, 8th January 2007
Week 1, Day 1 : I-Wanna-Be-Smexy 3-weeks Plan

Stats
Weight - 57.7kg
BF % - 29.2%
Water % - 49.3
Muscles - 38.7kg


Workouts
-


Meals & Supplements

11:15am
- two whole eggs + one egg whites plain omelette
- string Cheese
- Multivitamin

1:00pm - I caught myself snacking cream cheese - WITH finger . Guess I hv to up white eggs intake in my breakfast routine next time. Haihs.

1:30pm
- 2 x Hydroxycut

2:30pm
- whey + HL milk
- one Granny Smith apple

** Was out with bf here. His eating habit is not metabolically-friendly at all! Had to take my backup whey to fill tummy.

7:30pm
- whey + HL milk

8:30
- fried CKT
- Cantonese Yin-Yong (didnt eat most of the kuey teow - just gravy n veges)

1:00am
- EPO + Fish oil


Things

- I think my deadlift went Romanian yesterday (no sore @ quads - sore @ hamstrings + calves instead AND upper back .. romanian = lower back right?) - I dont know the difference yet so will wait for PT

- Gosh if I hv no PT then I'm going to video tape my workouts and upload on YouTube - dem paiseh

- Day 1 AND I DID NOTHING!! I even pigged out @ Uptown. Hrmph.

This post has been edited by Syd G: Jan 9 2007, 01:02 AM

Tuesday, 9th January 2007
Week 1, Day 2 : I-Wanna-Be-Smexy 3-weeks Plan


Stats
Weight - 58.5kg (see how much a plate of CKT can influence ur weight )
BF % - 29.5%
Water % - 49.2%
Muscles - 39.1kg


Workouts

5 mins warmup cardio wave

Squats
- 1 x 10 bar (20kg)
- 3 x 5 bar + 10kg
- 3 x 5 bar + 20kg
- 1 x 5 bar + 25kg
- 1 x 4 bar + 25kg (Back gave up n I chickened out)

I realized that my upper back was not strong enough to handle the bar. Hm must do more leg works

Stretch

- 1 minute plank
- 30 seconds side plank with hip abduction (each sides)
- 30 seconds gluteal bridge
- 20 seconds full bridge
- 30 seconds half shoulder stand
- 30 seconds full shoulder stand
(repeat all once)

Leg Press
1 x 10 50kg (warmup)
3 x 5 70kg
3 x 5 100kg
1 x 1 120kg (tak larat dy )

Stretch legs

30 minutes cardio jog (3.73km ~7.5km/h)
- successfully maintained 8.5km/h for MORE than 15 minutes. Yeehaw

Stretch legs


Meals & Supplements

8:20am
- 2 x Hydroxycut

9:10am
- two whole eggs & two egg whites plain omelette
- Multivitamin

12:00pm
- whey + slightly diluted HL milk
(200ml milk + 50ml water - cant stand the sweetness - my hsemate raised an eyebrow when I complained of it - "where got sweet?" )
- string Cheese

4:30pm
- whey + slightly diluted HL milk

8:30pm
- whey + slightly diluted HL milk

10:50pm
- Grilled salmon
- Sauteed Swiss brown mushroom + yellow pepper + asparagus + olive oil
- Steamed broccoli


Things
- Am having DOMS on my triceps, hamstrings (most neglected major muscles on my body) n upper back (got some pain but not as bad as hamstring's). Wah after 2 days only they appear nia @_@

- Induced ketosis successfully during cardio. I was positively smelling like nail polish remover. Yeehaw ;

This post has been edited by Syd G: Jan 9 2007, 10:57 PM

Animal (saturated) fat only in milk / cheese / eggs.

Rest olive oil / fish oil (not saturated) / epo = evening primrose oil

Keto is nice if you're doing cardio works. But no energy at all when doing weights.

Weight fluctuates 500g - 1kg a day depending on how much I drink n how much carb I take.

Wednesday, 10th January 2007
Week 1, Day 3 : I-Wanna-Be-Smexy 3-weeks Plan


Stats
Weight - 57.9kg
BF % - 28.8%
Water % - 49.6%
Muscles - 39.1kg


Workouts

5 mins warmup cardio wave

Dumbbell Biceps Curl
- 3 x 10 10lbs
- 3 x 5 15lbs

Inclined Bench Press - 1st TIME!!
- 3 x 5 bar (20kg) - waa so heavy

Seated Row (Straight back)
- 3 x 15 15kg
- 3 x 7 20kg
- 1 x 3 25kg (failed)

Bench Press
- 3 x 10 bar (20kg)
- 1 x 4 bar + 5kg (failed)
- 1 x 5 bar + 2.5kg (tak larat dy)

Barbell Preachers Curl
3 x 7 20lbs

Cardio, yoga & pilates tomorrow


Meals & Supplements

10:30am
- two whole eggs & two egg whites plain omelette
- Multivitamin
- Ponstan 500mg

12:30pm
- 1/3 can of Heinz Mushroom soup + lots of chicken cutlets + swiss brown mushroom
- Steamed broccoli

1:00pm - 3:00pm - Sleep

4:30pm (pre-workout)
- whey + diluted HL milk
- one Granny Smith apple

7:30pm (post-workout)
- whey + diluted HL milk

8:45pm (@ Sushi King, Mines)
- deep-fried sotong head (tempura)
- grilled sotong with a dash of lemon juice
- deep-fried Salmon with Teriyaki sauce
- lots of green tea

11:00pm (@ TGV Mines, watching Sinking of Japan)
- 1/2 medium popcorn
- Regular 100 Plus

1:50am
- EPO + fish oil


Things
- Gosh, my 25kg bench press was a nightmare. OK I was stubborn to do it till the bar touched my chest & with 5kg increment so during the 4th rep I was not able to lift em up AT ALL. Paiseh paiseh . So I slowly lowered the bar to my chest, let it roll till abs then I got up put the bar on the floor. Then cabut the weights, put the bar back to where it belongs n ganti their weights with 1.25kgs n try again.

This post has been edited by Syd G: Jan 11 2007, 09:40 AM

Thursday, 11th January 2007
Week 1, Day 4 : I-Wanna-Be-Smexy 3-weeks Plan

Stats
Weight - 58.1kg
BF % - 27.8%
Water % - 50.4%
Muscles - 39.8kg


Workouts

1 hour Funk Line Dancing with Bernard

Stretch works. The usual (plank / side plank with hips abduction / shoulder stand yada yada)

Shoulder works

Barbell Upright row -> Military Press
- 3 x 10 20lbs

Dumbbell Lateral Raise
- 3 x 15 2.5kg/side barbell weight
- 3 x 8 8lbs/side dumbbell

Barbell Shrug
- 3 x 15 bar (5' Olympic bar. 13kg rite?)
- 3 x 5 bar + 20kg (berat )

** Wanted to do ham works but am already late for Yoga **

Stretch works.

1 hour Yoga class. Whoever said Yoga is easy will get a real good walloping from me.

Stretch works.

30 minutes cardio jog (3.63km) - maintained 9.0km/h for 6 minutes before running out of breath. Did intervals with 5.5/8.5 afterwards.

Stretch works.

** A locker room drama happened here. To cut story short, I had to dig my rusty memory for first aid knowledge . Am proud of myself **


Meals & Supplements

8:15am
- 2 x Hydroxycut

9:00am (pre-workout)
- whey + diluted HL milk

10:30am (mid-gym)
- 1/4 shaker whey + diluted HL milk
- 1/2 (2 whole eggs + 2 egg whites plain omelette)

2:30pm (still at the gym )
- 1/4 shaker whey + diluted HL milk
- 1/2 (2 whole eggs + 2 egg whites plain omelette)

4:00pm (ok ok I balik dy - post-workout)
- 1/2 shaker whey + diluted HL milk

6:30pm
- Chicken salad (Spicy BBQ chicken fillet + melted light Cheddar cheese + Butter lettuce + sliced yellow pepper + sliced tomato)

8:10pm
- 2 x Hydroxycut

9:10pm
- Grilled salmon
- Sauteed asparagus + swiss brown mushroom + sliced green pepper + EVO

12:10am
- whey + diluted milk
- Multivitamin


Things
- I woke up feeling 'tight'. Quad, biceps. Hamstring pain gone so today am going to torture me shoulder n hams after a good 30 mins cardio

- Whoa the longest time I've ever spent in the gym ever. Mostly light works but I get to see PTs get trained by more senior PTs One of them was learning how to half-squat with a 20lbs barbell. I had a tough time trying not to let my ego runs loose

This post has been edited by Syd G: Jan 12 2007, 12:07 AM

15lbs dumbbell curls, 20lbs barbell preachers so basically my preachers are 10lbs each

Yesterday's sushi looked iffy. Am not used to Sashimi yet, it's my 2nd visit so I just eat anything that I think is palatable . Will try it next time. Thanks for pointing that out

Oh ya, after Sushi King I went to watch Sinking of Japan

This post has been edited by Syd G: Jan 11 2007, 09:46 AM

No Cyna, just toned body.

Like Monica Brant's Damn I want a killer six pack

Got 8 packs meh?

Neway updated today's entry

I'm actually pretty depressed right now. The weights n bf are dropping but i look even "wider" in the mirror compared to last week. I dont trust the scale as much as I do the mirror so am pretty pissed. Ah well, still hv 17 more days for my 3-weeks plan It's only Day 4 .. pffft.

Ah yes, I'm a very neurotic person. Need to take chill pill .

Maybe a 8:30am Pilates class tomorrow will do me good

This post has been edited by Syd G: Jan 12 2007, 12:23 AM

Friday, 12th January 2007 - Carb Loading Day
Week 1, Day 5 : I-Wanna-Be-Smexy 3-weeks Plan


Stats
Weight - 58.5kg
BF % - 28.8%
Water % - 49.7%
Muscles - 39.5kg

Workouts

30 mins Pilates class

Stretch works



Meals & Supplements

6:15am
- 2 x Hydroxycut

7:50am (pre-workout)
- 1/2 whey + diluted HL milk
- 1/2 (2 whole eggs + 2 egg whites plain omelette)
- Multivitamin

10:30am
- 1/2 bowl Mee hoon soup
- Iced milo

2:30pm
- Chicken rice (+ extra chicken - stole from bf's chicken rice )
- Chinese tea

4:00pm - 6:30pm - Sleep

9:00pm
- 2 x Hydroxycut

9:45pm
- Brown rice
- Sauteeed anchovies + spring onion + chopped cili padi
- Loads of butter lettuce + tomato + a slice of light Cheddar cheese

12:30am
- whey + diluted HL milk
- EPO + Fish oil


Things

- I woke up @ 3.00am - drank water. Then went to sleep n woke up again at 6.00am (alarm) to make sure I'll get to Pilates class @ LM. Gosh am feeling fresh!! Early to rise, makes a (wo)man healthy, wealthy and wise

- Gee. Pilates class actually started @ 8.00am (website n booklet stated @ 8.30am). I came in 30 mins late. So I didnt do the warmup and felt like s**t after the class was over.

- Major pain - lower back (didnt warmup for Pilates), traps, shoulders, CALVES (had to apply cartloads of analgesic)

- Minor pain - quads, forearms, hams

- All the sores made me feel scared n depressed. In one hand I want to achieve my goals (read : hot, smokin body) AS FAST AS POSSIBLE but I dont want to overwork till I wont be able to do so. Both Pilates and Yoga classes made me feel like a loser (cause there's always aunties who are more flexible n hv stronger core muscle strength) so I'll make a point to attend at least one class each every single week from now onwards. Gosh I'm so neurotic!

- I'll be attending one class tomorrow - "Intro to.. " @ 12.30pm if my calves permit. Planning to do endurance (1 hr/8.0) cardio on Sunday after PT session.

This post has been edited by Syd G: Jan 13 2007, 12:31 AM

Erh.

Something like hers - http://bodyspace.bodybuilding.com/slyng

and ya Jaime Pressly in DOA



In short, not ur typical stick thin Malaysian female