Thanks, King83 and TightHead.

How do you make oats and work (5pm), TH?

Next week will try to make veggie wraps and bring them to work.

Tuesday, 3 April

See "Week One"

This post has been edited by kirakracus: Apr 6 2007, 01:25 PM

It's okay but guess it was a mistake to post the pictures. At least it does motivate me to lose the weight then because I do look worse than I think. But .. no more pictures EVER from now on.

Thank you SydG for the tips about the diet. It wasn't harsh at all. I was posting it up regularly per day because I know that I need to make changes to it but not sure how - hence my questions about how to prepare meals per day and all that. Will definitely improve on it.

If I wasn't fat then you know I wouldn't be doing this right? Not sure why it was so shocking .. that picture. I'm 76 kg so it's expected. I'm not so much offended .. but a little hurt (of course) .. but it's a good sort of hurt since you know .. it'll kick my butt into gear. Like the reality of the situation (or the monstrosity of my fatness).

It was a quickie picture - just three shots and that's it. Did not know the tripod was set up with one leg short. And no I didn't feel offended by what you said

Have looked back into most of it but there are no pics - your server/hosting is down?


Thank you, will try that. The oats what kind are they - brand/type etc?

Thanks jones007.

This post has been edited by kirakracus: Apr 4 2007, 09:19 AM

Sorry, King83. Totally misunderstood. I thought it was sarcasm - as in "You're not fat, you're big boned"

I didn't even know it was a fapping emote - seriously, didn't know that until a few days ago.

Okay .. enough with the drama already. Just forget I made the post with the pictures yesterday ok? Totally clean slate from now on.

I'll make major changes, as advised .. in the next few days.

This post has been edited by kirakracus: Apr 6 2007, 01:38 PM

Goals for 1 week (Wed, 4 Apr - Tue, 10 Apr)
1. Workout - cardio (4/7) ** 4x cardio
2. Workout - strength/toning (3/7) ** 1x only
3. a.m. workout x2


Tuesday, 10 April 2007
** Workout #5 [Cardio]


Monday, 9 April 2007
** Workout #4 [Cardio]


Sunday, 8 April 2007


Saturday, 7 April 2007


Friday, 6 April 2007
** Workout #3 [S&T]


Thursday, 5 April 2007
** Workout #2 [cardio]


Wednesday, 4 April 2007
** Workout #1 [cardio], Diet [x]


This post has been edited by kirakracus: Apr 11 2007, 08:55 AM

Hmm .. no. It's just 6-months to get to a reasonable weight. Then I'll continue with a maintenance or more weight loss. I already work out fairly regularly so no, won't like blow it all away after that time.

Also think it's better to put milestones in that manner, rather than just say 60 lbs. (whenever)? I don't expect to lose that much in 6 months but about 20 - 30 lbs would be good enough.

To not keep "bumping" the journal up with my daily food/workout logs, I've placed them all into 1-week segments. The links are in the first post.

My weight is stagnant which is bad but my clothing fits better - pants especially in the waist, thigh area.

Progress from last week .. is that .. hopefully I'm eating better (and less). Trying to make changes in what I eat daily especially when I'm at work. I don't think I can give up carbs - since i'm not trying to get ripped (that's much later) .. and since need to do loads of cardio, I can't cut it out. I do some strength/weight training but it's nothing compared to what the bbers do .. but not neglecting that part. [It's also a swimmers mentality where I feel like .. I need carbs for energy/workouts .. and it doesn't fit without carbs - but then that's another discussion]

I can jog-run which is cool .. am pretty fit despite being fat. Left my permanently 120lbs (exercise 2x a year) sister in the dust - she quit after the first run up the hill while i did the circuit 5 more times. Would like to reach the goal of jogging the full 50 - 60 minutes but perhaps doing it downhill is not good (the incline is quite steep).

Changes are slow. I'm still fat .. though at least I know I am super healthy (touch wood) .. but at least I'm moving in the right direction with this losing weight thing. I am 100% losing weight for aesthetic purposes - which sometimes saddens me .. but then this is what the world is like right?

This post has been edited by kirakracus: Apr 10 2007, 09:03 AM

Could someone suggest a simple weight/strength program that I can do in the mornings for about 20 - 25 minutes? Is it not worth it to do one that that's short?

I have a barbell (1.5kg and 2.5 kg plates - have to reconfirm the weights, but can get heavier ones if necessary -- the barbell itself is about 7 kg), dumbells (but old fairly light ones) and a step.

Sidenote - I may not like the lack of change in the scale/weight but people have started telling me that i look like I've lost weight - "are you on a diet?" or "are you trying to lose weight?" .. yippee!

This post has been edited by kirakracus: Apr 10 2007, 09:07 AM

Yeah was wondering about that too

Thanks will try that. Can I use the step instead i.e. step (up-down) quickly?

Alright will clean up diet more. Thought I was improving quite a bit last week already. Next week a little difficult as I'm kinda broke and don't have the cash to buy the groceries I need. I have to eat what mom prepares (my $ goes to the house/food etc)

Thanks. 2 sets x how many reps - to failure sort .. or lots of reps?

Thanks Joey-kun but not feasible for me to (re)join the gym yet. The timing is off and it takes me an hour (in the mornings) and 45 minutes (other times) to get to this side of town (KJ or PJ or BU where the gym is at). Plus my dad takes my car so I can't go where I want .. except on weekends. I only can do stuff at home .. so need a workable home solution.



This post has been edited by kirakracus: Apr 11 2007, 09:06 AM

Goals for week (Wed, 11 Apr - Tue, 17 Apr)
1. Cardio - 5x a week - not totally cardio?
2. Strength - 3x a week (Wed, Sat, Mon)
3. Weight < 166 lbs
4. Less coffee - 1x a day only
5. Coke Light/Diet - 2x a week only (not every day!)

Tuesday, 17 April 2007
C (20 min) + Strength (U)


Monday, 16 April 2007
Bootcamp[35min]


Sunday, 15 April 2007
Just-do-it-workout [10 - 20 min]


Saturday, 14 April 2007
Cardio [35m]


Friday, 13 April 2007
Strength[upper]


Thursday, 12 April 2007
Cardio [35min]


Wednesday, 11 April 2007
Cardio [20m] + strength [L]


This post has been edited by kirakracus: Apr 18 2007, 09:04 AM

I'm working on it believe me. My dad does not let me drive to work - and I have a flawless record and have driven since I was 17. So he drops me every day then picks me up to go home. We've fought on this many many many times. I'm just waiting when we move back into this area again - [can't tell you where i live because I have a stalker ex-bf] - then I will rejoin the gym.

So .. if I'd like to build my own gym (for myself at home) .. what kind of other equipment do I need?

Planning on getting those adjustable dumbells. Can I just get the bar - it's like RM 20 - 30 or so .. then add the plates? Or do I need to get the all-in-one box like from Kettler or fitness store?

What are the different weight plates to get i.e. exact weights? I only have 1.5 and 2.5 (x2 each).

Bench .. no problem. Flat bench (like one bar) or those sit up bench (sitting leaning a bit back) .. not sure how to call it.

Edit to add --

This site is fairly informative about building your home gym or getting the right equipment (for women?)

Going through the list, i have most of the equipment

- collars (on barbell)
- wrist weights
+ hand weights (for kickboxing)
- weight plates x2ea (1.5, 2.5)
- jump rope
- timer (a few, watch or stopwatch)
- barbell (curved)
- step (6" aerobic step)
+ stability ball
+ cardio equipment - treadmill, bike

What I don't have
- dumbell handles x2
- weight plates (5, 10)
- 8lb sledgehammer
- pull-up bar

I'll get the first two this weekend. So don't see why I can't get it done at home. Now I just need a good solid program.

This post has been edited by kirakracus: Apr 11 2007, 09:52 AM

How's this program?

Workout 2 - Beginner Upper/Lower

"This routine can be done on a Monday-Wednesday-Friday schedule, with the next workout being "floated" into the next week (so that one week Monday would be lower body, the next Monday would be upper body), OR on alternating days (1 day of workout, 1 day of rest, 1 day of workout, and so forth), OR 4 days a week on a Monday-Tuesday-Thursday-Friday schedule. Don't do this workout more than two days in a row. Rest 1 to 2 minutes between sets (you might want a little longer between squat sets)."

day 1 - lower body
1. Squat or Leg press 2 x 12-15
2. Stiff-legged deadlift 2 x 12-15
3. Calf raise 2 x 12-15
4. Back extensions 2 x 12-15

day 2 - upper body
1. Lat pulldown 2 x 12-15
2. Standing overhead shoulder press 2 x 12-15
3. One-arm dumbbell row 2 x 12-15
4. Bench press 2 x 12-15
5. Ab crunches 2 x 12-15

Thanks musclemass and jones.

I checked out pendlays yesterday - information and videos .. and tried them out. My weights were very light though - 15kg total .. and I used the same weights for the whole lower body program. Right? Wrong?

day 2 - upper body
1. Lat pulldown 2 x 12-15
2. Standing overhead shoulder press 2 x 12-15
3. Bent-over barbell row 2 x 12-15
4. Bench press 2 x 12-15
5. Ab crunches 2 x 12-15

Another question - what do I substitute for a lat pulldown? Think one needs to use a machine for that.

I don't have a pull/chin up bar and putting one in at the house is out of the question at the moment - moving again soon .. plus it's just in my room and not a dedicated workout room.

I'll go check out the park for those ... bar crossing thingies which may work ... but think they have a huge sign there that says only kids below 12 can play in the park .. ha ha. Who says adults can't play on the swing or the see-saw ..

Can't wait for the weekend .. time to go shopping for fitness equipment (weight plates especially so I do heavier stuff)

Doorway chin up bar sounds good .. can it actually hold me? Never mind, it can hold up to 300 lbs. Will go check out Kettler this Sunday.

This post has been edited by kirakracus: Apr 13 2007, 01:29 PM

Wow, jones .. your father is so cool


This post has been edited by kirakracus: Apr 14 2007, 12:40 AM

I have another stupid question. A hypothetical question .. you might say.

If you saw someone doing a workout in the stairwell of your office building (in full workout gear), would you think she/he was weird?

End of hypothesis.

Answer that first .. keep it in mind, then proceed [yeah so many directions .. ] If you'd like to reply then you know .. give the answer to that question first - weird or not

Onto the next part.

I regularly do a walk up the 9 - 10 floors of my office during my breaks when I remember. My office block has one main stairs (wider) and two smaller ones at the sides .. so sometimes I do a big loop through all of them - recovery as I walk the full length of the floors etc. So I thought .. you know .. instead of this 10 - 15 minute thing .. why not make a full workout out of it? I have the time during lunchbreak .. why should I sit at my desk or go out someplace to read?

Good idea? Bad idea? What do you think?