Hello guys.


This is the continuation of my previous weight loss journal.


Start date : 27th December 2006
End date : 26th December 2007

Current Diet info & Stat & PRs

Current diet : Rotating Targeted Ketogenic Diet (TKD) & Cyclical Ketogenic Diet (CKD)

- 28.5% body fat (gym's machine - 38.3% ..hmm suspicious suspicious)
- Run 3.21km @ 25mins 15sec - average speed ~7.6km/h
- PR distance in 30 mins (+3 mins warmup beginning & +4 mins cooldown) & 0% incline : 3.77km (25th Dec 2006)
- 0 full pushup
- Squat - 5 x bar + 40kg @ Smith, 10 x bar + 20kg @ squat rack
- Deadlift - 12 x 30lbs ~ 13.63kg
- Bench Press - 5 x bar + 20kg @ Smith, 5 x bar @ bench rack


Ultimate 2007 Goals (26th December 2007)

US Army's Physical Fitness Standards :

- 20% body fat (General Health)
- Run 3.21km under 17 mins - average speed 10.7km/h (Stamina)
- 20 x full pushups (Strength)

Own goals :

- participate in a race (7km - 10km) (Stamina & Endurance) - COMPLETED
- handstand (Strength & Balance)
- crow pose (Strength & Balance)
- dancing siva (Flexibility & Balance)
- full forward bend (Flexibility)
- full split (Flexibility)
- unassisted chin-ups (Strength)
- unassisted pull-ups (Strength)
- unassisted chest dips (Strength)
- unassisted tricep dips (Strength)
- 125% bodyweight full squat @ the squat rack (Strength)
- 75% bodyweight deadlift (Strength) - COMPLETED
- 75% bodyweight bench press @ the bench rack (Strength)

This post has been edited by Syd G: Oct 7 2007, 02:46 PM

Wednesday, 27th December 2006 - It's my birthday!!!

Stats - measured 3 hrs after dinner @ Italiannies (following stat will be measured after I wake up from sleep)
Weight - 59.2kg
BF % - 28.5% (this makes more sense than the previous 38.3% dont you think so?)
Water % - 50%
Muscles - 40.2 kg


Workouts

Mandatory rest day


Meals

9:15am
- two whole eggs omelette (plain)

10:25am
- Multivitamin
- whey + no-sugar-added soy bean milk

Slept 12:30-2:00pm

2:30pm
- Fried instant noodle (+ chicken cutlets + red onion + garlic)

7:30pm (all-you-can-eat @ Italiannies )
- Fettuccine + Carbonara with beef bacon
- Linguine + Spicy Marinara with fried calamari
- 2 cans of Coke Light

Cant upload pics. Kept timing out cause international link down.

Things

- After a few minutes on the treadmill yesterday I started to smell pungent & I had funny taste in my mouth. Legs were killing me so I stopped. I remembered hving the same smell & taste last week when I first break my average 7.0km/h mark - a bit of googling and they say that it's either the smell of acetoacetic acid from ketosis or it could also be the smell of ammonia from amino acid breakdown (body was eating protein because I was going too fast and tak sempat want to burn fat dy, or something like that). Since I didnt pay attention which smell was it (pee smell or nail polish remover smell) they recommend peeing on a diabetes detection stick which measures my ketone level in urine. Stick so exp Rm7/pc

- I am feeling ravenous now. Looking forward to all-you-can-eat pasta deal @ Itallianies today.

- My shoes are deteriorating. I just bought them a couple of months ago and they look really really sad. Hang on there, shoes.

- There are still some left-over Glucophage in my drawer. Guess I'm not going to need ya anytime soon, buddy.

- Bought 2 more bottles of LS7 and a bottle of MX-LS7. And some Splenda. Will only arrive here next year, tho. Been checking out creatine & l-glutamine supplements. Might need them if I keep on losing muscle. I'm super broke already so I guess there will be no new handphone & gadget & clothes & shoes & fancy makeups & toiletries & travel for the whole of next year. F**k. Need to shamelessly ask bf for more $$

- I'll be getting my body-composition scale from dear Mai today, looking forward to hving some serious fun with it .

- Am buying a pair of sports bra and new workout tops for myself. Happy 24th me!

This post has been edited by Syd G: Dec 28 2006, 08:28 AM

Happy Birthday, Syd G. Hope you had a good year and a good one ahead

happy birthday, Syd G

Thanks guys

Had dinner with my best friend, bought things and crossed some things off my list.

Looking forward to another joyous day tomorrow

Thursday, 28th December 2006

Stats
10:19am - 12 hours of no sleep & 4 diuretic pills later..

Weight - 58.2kg
BF % - 29.3%
Water % - 49.3%
Muscles - 39.1 kg


Workouts

Havent been sleeping the whole night. Cant do legs & cardio. Tomorrow got 2 tests n 2 submissions

Legs & abs Saturday

Triceps & back Monday


Meals & Supplements

2:15am
- 2 x Hydroxycut (need caffeine )

8:20am
- 2 x Hydroxycut (need another dose of caffeine )
plsdontletmedieofcaffeineoverdose

9:30am
- two whole egg plain omelette
- Multivitamin

12:30pm
- one Granny Smith apple

2:30pm
- whey + no-sugar-added soy bean milk

Slept 3:00pm - 5:30pm

7:30pm
- whey + no-sugar-added soy bean milk

10:40pm
- Chicen salad (Spicy BBQ chicken fillets wrapped in Romaine lettuce, sliced tomatoes with a dallop of cottage cheese)

12:15am
- 250ml no-sugar-added soy bean milk
- Fish Oil + EPO


Things

- I love my job. I love my job. I love my job.

- Hydroxycut really influenced my appetite today. I didnt feel like eating much so I took some soy milk (with the very last scoop of whey) for early dinner. Will do salad later today

- I couldn't sleep long enough to replace yesterday's overnight sleep. Housemate told me I was snoring. Bad sign , no?

This post has been edited by Syd G: Dec 29 2006, 12:08 AM

u bought a body composition scale?? how much it costs?? where u got it?

happy bday syd g! many happy returns! may you prosper (but not on your body hahaha )

happy birthday....SydG.. Good luck on ur program..

This post has been edited by E|dan: Dec 28 2006, 01:08 PM

Yup. Around rm300+ from ebay (newer model n cheaper than the lauya ones @ fitness concept). Shipped it to my friend in Houston and she just came back to Msia Christmas day.

Thanks Looking forward to a healthier me in 2007

Thanks for your support E|dan

hope you can wear wish #5 in your wishlist xD

[attachmentid=172088]



Can fit. They're oh so pretty

haha.. syd g.. u one hardcore girl there.. u wanna squat 80kg minimum right? haha!! good luck! that'll scare half the guys away in LYN..

just a thought... i don't think u should waste money on glutamine and creatine.. they're a waste of money.. just eat right and make sure u get all the sufficient nutrients and just take in your normal vitamins and u're pretty good off..

happy B day..

oh your burfday ..

HAPPY BURFDAY

waaa...SydG hardcore..but no worries there..ive seen girls squat for 120kg..no problem..it can be done...train hard and smart. u have my fullest support SydG...im very impressed to see a girl so into workouts...respect respect

This post has been edited by E|dan: Dec 28 2006, 08:31 PM

Ya 80kg. 34kg/side (68kg + 12kg bar) Possible onot? I set it that way cause I can do 20kg/side with Smith albeit only 5 reps. Hv 363 more days to go! My dream is to be able to carry my future kids/husband around in times of emergency. Ok it may sound too corny but sometimes the mother hen hormone gives me funny ideas in my head

Will take your advice on glutamine n creatine. ON whey already contains a decent amount of glutamine and I'll only do creatine if I hit a plateau. Currently I'm often dehydrated due to the amount of diuretics I take and that effects muscle weight and made me believe that I'm losing precious muscles due to doing cardio after weights.

Thank you nezzy

Wah 120kg where? Here in Malaysia? Makes me feel like a sad wannabe only Anyway I decided to do this because I'm reaping lots of benefits - focus, discipline & makes me eat healthily. I also enjoy the attention sometimes especially when I'm doing leg presses and squats alone

Most guys I saw @ the gym are OBSESSED with bench press. Summore with orgasm sound

i'm a dude

i cant squat 120 kg

i died at 90 kg, sucks man

At least it's more than ur bodyweight

nezzy how heavy is the Olympic bar @ the squat & bench rack? 20kg or 12kg?

..Heh... with plenty of cheerleaders around (of the same gender), may I say so?

hahahaha....yea in malaysia syd..120kg..as heavy as me..i went like WTF....im a sissy

EXACTLY. They look just like the MLM flers. Cheering each other

Friday, 29th December 2006

Stats
Weight - 58.4kg
BF % - 30.1%
Water % - 48.8%
Muscles - 38.8kg


Workouts

30 mins cardio (3.56 km, bleh) - average speed 7.2km/h
My calves were still killing me

Stretch

1 hour BodyJam class with Leonara. I. almost. died. in. that. class.

Meals

8:00am
- Leftover Chinese fried rice + a sunny side-up egg + anchovies + cili api

10:30pm
- a dallop of Cream Cheese

12:20pm
- 250ml no-sugar-added soy bean milk
- Multivitamin

2:00pm
- 2 x Hydroxycut (feeling like crap & very sleepy)

3:30pm
- string cheese

6:00pm
- 2 x Hydroxycut

7:30pm (pre-workout)
- 500ml no-sugar-added soy bean milk

9:45pm (post-workout)
- 300ml no-sugar-added soy bean milk
I WANT MY WHEYYYYYYYY!!!! ARGHHHHHHHHHHHHHH

1:30am
- 200ml no-sugar-added soy bean milk
- Fish oil + EPO


Things

- What the h**l is wrong with me? My diet sucks for 2 days in a row. Appetite suppressants maybe? Pfft. Life is tough without whey today. I'm out of salmon, green/yellow/red peppers, asparagus, butter lettuce and EGGS too .

- Hv 3 feast invitations tomorrow - one in California Pizza Kitchen, KLCC .. one in McDonalds (with family for our annual Prosperity Burger dinner outing ) and another one with my childhood friends (farewell party @ an undecided place). Must. Eat. Clean. Else, I'm going to force myself to run morning cardio for a week as punishment.

- Miss doing weights v much. Gah stupid irregular sleep cycle and neverending work. FF Maxis better hv good machines for legs & squats.

This post has been edited by Syd G: Dec 30 2006, 02:38 AM

olympic bars are a standard 20 kg

Sweet. That means I'm halfway done with my March 2007 goals already

Saturday, 30th December 2006

Stat

Weight - 58.0kg
BF % - 29.1%
Water % - 49.4%
Muscles - 39kg


Workouts

Bleh. Ended up resting.

Meals

10:00am
- two whole + one egg whites eggs omelette (eggs @ my parents hse very small lah )
- Multivitamin

1:00pm
- 2 x Hydroxycut

2:30pm (birthday treat @ Chili's - their plates are damn big )
- 2 pcs Chicken Crispers with honey mustard dressing - and some corn, no fries (Strips of hand-battered chicken fried to perfection. Served w/sweet corn on the cob, honey-mustard dressing & homestyle fries)
- 1 pc Fajita Quesadillas (Marinated fajita steak or chicken w/grilled onions and Jack cheese in buttery toasted tortillas. Served w/sour cream & pico de gallo)
- 1/2 serving of Boneless Buffalo Chicken salad with dressing (Crispy chicken breast tossed in spicy wing sauce, combined with bleu cheese crumbles, tortilla strips & pico de gallo.Served with Ranch dressing & drizzled w/chipotle-ranch)
- 3 glasses of Coke Light ()

4:30pm
- 1/3 slice of Secret Recipe's Marble Cheese, Chocolate Indulgence & Chocolate Cheese cakes (a lil bit of all)

6:30 - 8:30pm - Sleep (kill me, kill me now)

9:00pm (birthday treat @ McDonald's)
- 1 x Prosperity Burger
- 1 x Coke Light
- 3 tiny pieces of Curly fries


1:30am
- whey + low-fat milk
- Fish oil + EPO


Things

- Restocked whey

- I ate like a horse. I'm happy with the things I ate because I ate salad @ Chili's. That has NEVER happened before cause I'd usually go for steak / Mushroom Jack fajitas . Secret Recipe afterwards was a good move because I shared the cakes. Once-a-month dessert treat

- OK maybe I'll be running morning cardio for a week

- Carbs make me sleepy. Carbs -> Sugar -> Insulin -> Tryptophan -> Serotonin -> ZzZzZzz.....

This post has been edited by Syd G: Dec 31 2006, 01:24 AM

not enough food for breakfast.....more eggs more eggs..

...wah...2 whole + 1 egg white is not enuff ah?? i thought that we r not suppose to have more than 5 eggs in a week one??

egg yolks...egg whites are fine..not the yolks

update ur siggy?

Yes yes . What to do with the yolks?


Duh I forgot
Updated

Updated today's entry too.
*burp*

throw away the yolks..and take ur hydroxycut 30 mins before 1 meal...it will be better.

Sunday, 31st December 2006 - Hari Raya Aidiladha

Stat

Weight - 58.4kg
BF % - 29.2%
Water % - 49.4%
Muscles - 39.2kg


Workouts

No cardio. Huahuahuahuahauhahuah


Meals

9:30am
- 2 x Hydroxycut

10:00am (Gosh, raya food)
- 2 small pcs of fried chicken (no skin)
- 2 pcs of large-sized prawn with a bit of sambal
- a spoon of kuah lodeh (main ingredient : coconut milk )

- Multivitamin
I resisted ketupat, kuah kacang, serunding, and fried chicken's skin. Torture torture

2:00pm (Gosh, more raya food @_@)
- a senduk of kuey teow goreng with 2 pcs of prawn (+sambal) and some pieces of chicken liver (yes yes, hati ayam)
Must...stay...away...from...raya carbs....

4:00 - 7:10pm - Sleep
It's CONFIRMED that I'd sleep after carbs . Bleh

8:30pm - another birthday treat @ Johnny's (nothing beats the company of friends and good food )
- Tomyam soup (+ so many things @_@)

12:00am - watching fireworks
- 1/2 pack Super Ring
- 1 can of Pepsi Max


Things
- Sprayed muscle pain relief @ calves after Dad advised so. Panaaaaaaaasss!! The bottle will be permanently stored in my gym bag.

- Had massive diarrhea due to the amount of Coke Light (contains Aspartame as artificial sweetener, also being used pharmaceutically as laxative) I had yesterday.

- Wah people complimented me @ family gathering on how good I look. When asked for secrets, I told them the boring answer - "I run. Three times a week. "

This post has been edited by Syd G: Jan 1 2007, 10:42 AM

tell them u r a hardcore girl...u lift weight...not only run...
last week i was back in my hometown...then my mum's fren complimented me that i slimmed down n she asked for 'tips'...
guess what i answered....1 word " EXERCISE !! "

This post has been edited by shadowjass: Dec 31 2006, 06:26 PM

I wanted to but then my aunties will surely freak out One mind-boggling info at a time

Ohhh I could imagine the disappointed face when you mentioned the 'E' word

Monday, 1st January 2007 - Happy New Year!!

Stat

Weight - 58.7kg
BF % - 28.9%
Water % - 49.7%
Muscles - 39.6kg
1st Day


Workouts
- F**k I've been slacking. @_@


Meals

10:00am
- 2 x whole eggs + 1 x egg white plain omelette

11:45am
- whey + non-fat milk
- Multivitamin

Slept 3:00 - 5:00

5:30pm
- whey + non-fat milk

6:00pm (@ future parent-in-law's hse )
- 5 pcs of rambutan
- 2 pcs of butter cake
- a cup of coffee with creamer & sugar


9:00pm
- many pieces of fried chicken + a lil skin (leftovers from raya preparation yesterday) - skin so crispy & evenly battered
- a tall glass of very very diluted sirap bandung. didnt taste sweet at all. My dad made it so I added lots of ice to avoid drinking so much

Things
- I usually spend the 1st of January every single year reflecting & writing resolutions for the coming year. 2006 had been a year with tears and happiness, and I grew up the most in 2006 - making a lot of life-changing decisions and constantly reminded how strong I can be as a person.

2006 Resolutions

DONE
- Get treatment for Anemia (Health)
- Go for tooth-scaling treatment (Health)
- Start routine of blood n urine check 2x/year (Health)
- Join a gym (Fitness)
- Buy real estate rental property (Wealth)
- Raise CGPA above 3.00 (Studies)
- Learn to massage (Relationship)
- Learn to dance (BodyJam!!) (Self-Improvement)

FAILED
- Learn to play piano (Self-Improvement)
- Get Open Water diving license (Self-Improvement)
- 50kg before 2007 (Health)


2007 Resolutions

- Learn to play piano (Self-Improvement)
- Get Open Water & Advanced Open Water diving licenses (Self-Improvement)
- 50kg before 2008 (Health)
- climb Mount Santubong in July, Mount Kinabalu before end of the year (Self-Improvement)
- complete all fitness goals in my fitness journal (Fitness)
- Raise CGPA above 3.5 (Studies)
- Establish Internet business (Wealth)
- Hv at least additional RM6k in life-saving account (Wealth)
- Learn to remember birthdays (Relationship)
- Design & decorate BF's new house with kick-ass design (Relationship)
- Go for regular Pap Smear & Mamogram & endocrine check-up (Health)
- Donate blood at least one time (Self-Improvement)
- Get a six-pack (Fitness/Self-Improvement)
- Learn how to do proper make-up (Self-Improvement)


Wish me strength

This post has been edited by Syd G: Jan 1 2007, 09:58 PM

Happy New Year Syd, really amazed by the fact that you are so dedicate on this.

All the best...we wish you strengh.....and hapiness

wow great job!
By looking at your before and after pics , let me guess ...
Are you the one that i saw cycling to mmu ? bringing laptop to class? hehe

This post has been edited by hbh60: Jan 2 2007, 12:10 PM

Tuesday, 2nd January 2007 - Carb Loading, sort of

Stats
Weight - 58.7kg
BF % - 30.1%
Water % - 48.8%
Muscles - 39kg
2nd Day

Workouts
-


Meals

11:00am
- a cup of low-fat milk
- some Koko Krunch crumbs left in the fridge

12:00pm
- Tomyam maggi (half the maggi)

2:00pm
- 2 small pcs of Belgian chocolate

4:00pm - 6:30pm - Sleep

7:00pm
- whey + non-fat milk

9:30pm (mom cooked dinner)
- 1/2 cup of white rice
- 1/2 Cencaru bakar (I wanted to take one whole fish and forgo the rich but there were 5 of us..) + sweet soy-sauce & lime
- Prawn sambal (non-sweet, lots of belacan tho)
- Lots of fresh lettuce


Things
- Chronic fatigue today. Lazy. SleepSleepSleep. My brain is not working well. Tomorrow I'll be back to my monotonous food n workout schedule. Hopefully that could sort things out.

- A conversation I had yesterday
Me : Wanna listen to my 2007 resolutions?
Him : Okay
Me : I wanna climb mountains, get my diving license, hv more savings, run like the wind, lose another 8kg, CGPA 3.5, do pushups yada yada yada yada
Him : Nice. Wanna listen to mine?
Me : Okay
Him : Marry you
Me : OH F**K! *cover up quickly*
Him : Auw ur blushing
Me :

This post has been edited by Syd G: Jan 3 2007, 01:14 AM

Once or twice cycled, didnt bother afterwards cause I prefer walking. Lappie - once in 2 weeks if I hv things to do. Heavy lah

I always carry a purple FF bottle around. And if you see me sitting @ the staircase munching green apple, yeah that's me

Wednesday, 3rd January 2007


Stats
Weight - 58.8kg
BF % - 29.8%
Water % - 49%
Muscles - 39.2kg
3rd Day - I'm going bananers


Workouts

Alternate Standing Biceps Curl
3 x 10 10lbs
3 x 5 15lbs (still stuck here @_@)

Bench Press
2 x 10 bar
1 x 8 bar (pancit )

Underhand Pulldown
3 x 15 25kg
3 x 10 30kg

Full-Pushup? (need to verify with PT)
2 x 5 bodyweight
1 x 3 bodyweight

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

Inclined Chest Press (machine)
1 x 15 10kg
3 x 5 15kg

Seated Preachers Curl
3 x 15 10lbs (barbell)
3 x 10 8lb (alternate, dumbbell)
2 x 7 20lbs (barbell)
0 x 7 20lbs (suddenly couldnt lift )

Chest Press (machine)
3 x 8 20kg (it felt so berat, maybe I overworked @ bench press?)

Stretch

40 minutes endurance cardio jog - 4.8km (3.83km in 30 minutes PR!!!!! ~ 7.66km/h ), stopped cause afraid of calves sprain

Stretch


Meals & Supplements

12:00am
- 2 x Hydroxycut

1:50am
- Ponstan 500mg (menstrual headache)
- string Cheese

5:30am
- whey + no-sugar-added soy bean milk
- EPO + fish oil

11:30am (breakfast)
- 2 whole eggs + one egg whites omelette (+ chopped tomato & 1/2 can of tuna + Weight Watchers mayonnaise + grinded black pepper)
- Multivitamin
- Ponstan 500mg

1:40pm
- whey + no-sugar-added soy bean milk

4:00pm (waiting for turn to renew license, mamak shop nearby n i was starving) - pre-workout
- 1/2 cup white rice
- fried chicken cutlets (no skin)
- stir-fried long beans
- a bit of sambal (non-sweet)

8:30pm (post-workout)
- whey + no-sugar-added soy bean milk

11:30pm
- cream of mushroom (very diluted) + cream of celery (very diluted) + 1/2 can of salmon (tastes like s**t, must stick to fresh salmon next time)
- steamed broccoli


Things
- screw legs, triceps n back. hv to restart with biceps + chest this week. legs 6th january, triceps + back 8th

- there's a blood donation drive @ UM from 7th-10th Jan. a good time to cross out one mission on my 2007 resolution list


Groceries

Bought :
- 1 x 1l Fernleaf low-fat milk
- 1 x Salmon (in water) in a can
- Eggs, lots of eggs
- Chicken breasts
- 3 x tuna (in water) in a can
- Red / yellow / green pepper
- Momotaro tomato
- Fresh salmon
- Butter lettuce
- Asparagus

Shopping List :
- 1 x electric starter (kitchen's light went disco)
- 4 x Soyrich no-sugar-added soy bean milk
- Japanese cucumber (zucchini if available)
- Baby carrots
- Multivitamin
- Fish oil + EPO

This post has been edited by Syd G: Jan 4 2007, 10:50 AM

i think it's better for u to avoid egg yolks....u r having lots of egg yolks in ur meals...if i m not mistaken, we r not suppose to have more than 5 egg yolks per week...
egg yolk is very high in cholestrol...better be more careful...my 2 cents opinion...

Which is why people get eggs which are high in omega3 over the "normal" eggs.

Am taking 2 types of eggs : low-cholestrol & omega3 eggs. 2 different eggs so I just mixed em up in my fridge

I take yolk due to keto reasons. My body sucks at processing carbo (I'll get sleepy instead of energetic ) so my diet is high in protein n good fat

BUT

I've been eating white rice two days in a row and that's not good at all. My main source of carbo is whey + milk (~15g x 3 times = 45g), eggs and fibrous veges. So it's fluctuating around 40g - 70g / day. Once I add rice/oat/pasta/sugar to the equation, it will ballooned up to 150g-200g/day, which is not what I'm aiming for lah

Time to realign and focus.

This post has been edited by Syd G: Jan 3 2007, 11:43 PM

good luck girl.....

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

Syd, I read your pm. I have no idea unless you post some pics then i can tell you. It could be you're genetically shaped that way.

which part

definately not boobs

awwwww thats sad



just jk

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

whoa syd g is good at teasing

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

Syd G... U go girl...i support u to wear bikini..cant wait to c it......give u my gut + courage as well...

i have big problem with my calves...i have 'BIG' calves and it's not flabby...when i squeeze it...is like so hard (muscular)...really gives me headache...
i think even after i slim down...the calves will still remain that big....maybe just a bit toner... i have 'PIG' calves....

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!!

wah syd g always oso go chili's to eat.. so rich

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

wow....great to hear that... congratz....

oh yah..saw ur salmon meal pic...i shopped for groceries today@Giant and CS Summit...was looking for salmon...but the one CS/Giant selling are smaller and thicker...not like urs...maybe half the size + it's with skin..

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

U using keto diet?..

more on fats rite?

can take animal fats?

LOL...great improve on mine.=p

dude u've been away for long time! how your workout routine going? u didnt update your journal for some time leh

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

hmmmm... I can do 16kg bicep curls no problem but I struggle a bit on 12kg preachers, but your preachers is heavier than normal curls...

You went to Sushi King and didn't get Sushi or Sashimi?
those are my favorites and much healthier IMO

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

I always go for the Salmon Sushi or Salmon Sashimi, those are very delicious to me.
You can try those 99cents Salmon Sushi at Jusco or Giant, I take 5 of them for lunch eveytime I go there.

Do girls that do all this end up looking like Rambo?

are u sure they will be like Rambo?

nope, gals lack the hormone for growing muscle.

i ask a question, it wasn't a statement.

then look like bruce lee?

they'll still look like women. nothing else

become big like chyna?

thats using steroids. its almost impossible for girls to become big naturally

It's possible with alot of hardwork and very very well planned and controlled diet.

All the girls are under the impression that if they lift some light ass weights, they'll grow big.

As i was in the gym yesterday evening, i overheard this woman telling the malay dude that DB curls are difficult for her and said "nanti jadi besar."

Sheesh, wouldn't they do some intense research first before blabbering out nonsense?