Sunday, 21st January 2007
Week 2, Day 7 : I-Wanna-Be-Smexy 3-weeks Plan

Stats

Weight -
BF % -
Water % -
Muscles -

Workouts
Flu + Fever Mandatory Rest Day 4

Meals & Supplements

9:30am
- one whole egg + two egg whites omelette

10:30am
- meds

3:30pm
- keropok lekor

8:30pm - brother's birthday dinner @ Pizza Hut
- sugarless, creamless tea
- cream of mushroom
- pizzaaaaaaaaaa

11:30pm
- 2 x whey + HL milk (not even diluted )
- Fish oil

Things
- Back @ gym tomorrow baby! Going for bicep + chest + BodyBalance + RPM

This post has been edited by Syd G: Jan 21 2007, 11:55 PM

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

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

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

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

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

I use fitday.com . Free registration. Good stuff

erm protein + vege very hard to meet daily calorie requirement ler. see how much fat i eat in a day ? i cant recommend cyclical ketogenic diet (ckd) to you yet cause it takes a lot of calculations and readjustment to ur diet. you may even balloon up if you're not careful. it's a scary diet too with all the butter and mayo and full-fat cheese.

maybe after cny?

Yup, very full. Am still tweaking the macros (fat / protein /carbs ratio) so dont take my diet as THE ultimate ckd yet.

I actually go to toilet less with CKD. Once a day to make cake . On regular diet I'd go two times a day or more. And eh I still maintain the same number of vege servings . It's about taking more fat, less carbs and not more protein and less fibre. I try to eat 1g of protein per bodyweight in pound (approx 125g/day) everyday.

The basics of CKD are inducing ketosis & carbs cycling - less than 30g carbs on normal days (5-9 days depending on glucose tolerance lvl) and tonnes of carbs on carb-up day.

Basically just like my December diet minus the milk. It feels natural cause I've always known that my body can process fat better than glucose. And I've never fancy whey with HL milk anyway (too sweet for my liking, had to dilute it everytime).

And again, its not for everyone

Thursday, 1st February 2007 - Keto Day 4

Workouts
-Rest

Meals & Supplements

10:30am - 190kcal 13 1 17
- McDonald's cheeseburger (no bun)
(beef patty, 1/2 tbsp tomato sauce)

3:00pm - 520kcal 47 0 (2g fibre) 23
- 100g of ground beef
- spring onion + garlic
- Romaine lettuce
- 2 tbsp olive oil

5:00pm - 420kcal 31.5 3 24
- whey
- 6tbsp of heavy cream
- a packet of Splenda

8:30pm - 163kcal 7 0 23
- Grilled salmon (with bones)

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

Total : 1293kcal, 98.5g fat, 4g carbs, 87g protein

This post has been edited by Syd G: Feb 2 2007, 10:11 AM

Friday, 2nd February 2007 - Keto Day 4

Workouts
- Triceps, back, shoulders

Meals & Supplements

9:30am - 337kcal 37 4 19
- 2 whole eggs (scrambled)
- 3 pcs beef bacon
- 1 tbsp butter
- Multivitamin

1:30pm - 397 kcal 37 3 12
- Ramly Chicken Patty
- 1 tbsp butter
- 1 tbsp mayonnaise

4:30pm - 120kcal 1 3 24
- whey

8:00pm - 259kcal 10 10 33
- Maggi curry soup
- 100g of lean chicken cutlets
- 1 whole egg
- 2 cups of steamed broccoli

12:00am - 95kcal 8.5 3 3.5
- 1tbsp peanut butter

1:00am
- 2 x Fish oil
- 2 x Milk thistle capsules

Total : 1208kcal, 93.5g fat, 24g carbs, 91.5g protein


This post has been edited by Syd G: Feb 3 2007, 01:15 AM