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

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

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

[attachmentid=172088]



Can fit. They're oh so pretty

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

At least it's more than ur bodyweight

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

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

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

Yes yes . What to do with the yolks?


Duh I forgot
Updated

Updated today's entry too.
*burp*

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

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

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

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