I'm a tad too competitive so been pushing myself too much - to run more, run better/faster .. when really to lose weight one should just be focused on running longer (duration).

Re-starting strength this evening.

Really loving the changes in my bod [say that a lot, no?]. Everyone noticed it during a company lunch yesterday .. asking me about diet tips and of course, mocking how little I had on my plate. My mom has also been very generous with the compliments [when usually she is not].

Finally started eating oatmeal @ work instead of starving myself on crackers or slices of bread. How do you "dress up" the oatmeal? I've so far eaten it plain.

Still have not cracked 160 lbs - verrry close. Though lately am not so bothered by the #s. Can feel the way I'm "shaping up" everywhere .. and that's all that seems to matter now.

This post has been edited by kirakracus: May 17 2007, 03:12 PM

Actually plain isn't so bad but i guess if I'm going to eat this a few times a week have to have some variation.

Still haven't gotten some whey yet. Oops. The prices are astronomical sometimes - and i'm a shopaholic so i spend it on other stuff [yeah very bad i know .. no need to lecture lah]

Realized that I am S-L-O-W. Tried for a best 1-mile and i jogged about 80%, but walked as well .. and got 14'14". People can walk faster than that. Today am going to attempt a 5K though will be a walk. Focusing on duration on some days, and speed on others .. so will get a nice balance.

Did not strength train. Was pretty wiped out yesterday. I'm trying not to turn into a cardio junkie .. so have to start back up soon.

Last week

Cardio
5 days
3 hours 55 minutes
21.58 km

Strength Training
0 times!!!

Next week goal
1. Cardio - 3k (am) + 5k (pm) -- 4x a week
2. Cardio - 3k (am/pm) -- 3x a week
3. Strength -- 3x a week

This post has been edited by kirakracus: May 20 2007, 08:37 PM

Yes will do more cardio this week - a.m and p.m (aim of 8K per day = 1 hour + 30 min per day).

I did cardio then strength - although the gap in between was maybe 45 min - an hour

Strength, then only cardio .. got it. Will give it a shot tomorrow.

Also managed to start with the full squats (barbell only, no weights) during strength training yesterday. Weights will be added during next session. Thanks for the recommendation.

This post has been edited by kirakracus: May 21 2007, 09:18 AM

About form, basically don't have to hold the barbell (no hands - just wanted to test) .. and can squat with it centered/balanced on my back/shoulders (not the neck). Think that's correct form? No mirrors to check. Correct me if that's wrong. Thanks.

Thanks carlsuen.

Have to change things up. Loads of cardio last week (well I thought it was) did not do anything much to change the weight. Still cannot break 160. Still 40 lbs away from goal.

Currently doing this 10-week running program. This week is the first week @ 20 minutes -- (2 min run + 2 min walk) x 5. Though since there's the Nike+ challenge .. and have to get the km in .. do for about 1.5 hours total.

Also starting to work out in the morning (cardio) as of this week. 20 minutes so far but trying to aim for 30 - 45 minutes. 3 times.

Will start tracking food intake and workouts from now on - since more work and effort needs to be put in.

Tuesday - 22 May 2007

Breakfast 8:30 to 9-ish
1. Goreng pisang - 4 halves (homemade, non-crusty and small-ish sort i.e. length of fingers, not so oily)
2. Coffee [instant - 1pkt]

Snack
1. Multi-grain bread (1 slice, plain)

Lunch
1. Multi-grain bread (1 slice) + 1/2 pat jam (from single pack serving so .. 1/4 teasp) + raisins (few)

Dinner
1. Asparagus soup (non-cream based)
2. Pita bread (1/2) w/ cheese (1/2 slice)
3. Papaya (1 slice)

Snack
1. Seaweed
2. Dark choc (2 squares)
3. Coke Light (1 can)
4. Low-fat Vanilla ice-cream, NZ (two flat teasp)

Workouts
a.m. - NONE
p.m. - Full-body Strength

This post has been edited by kirakracus: May 23 2007, 12:10 AM

Heh .. it's okay, Neek Just wanted to put it up earlier so I'd remember.

Wednesday, 23 May 2007

Breakfast @ 8:30 - 9
1. Multi-grain (high 5?) bread w/ cheese (1 slice) = 1/2
2. Coffee
3. Tic Tacs

Snack @ 11 - 12
1. #1 above [the other half]

Snack @ 1 - 2
1. Oatmeal (1.5 - 2 tbsp. dry) + jam (1/2 pat from single serv.) + raisins (1 teasp)
2. Raisins

Pre-workout @ 6 to 6:30
1. Rojak (homemade - only sengkuang, cucumbers, 1 piece of chucuk udang, tauhu w/ kuah) -- small serving (3/4 fist)

Dinner @ 8:30 - 9
1. Rojak -- smaller serving (1/2 fist total)
2. Fruit Juice, 100 Plus
3. Seaweed (3 - 4 pcs/strips)

Workout
1. Walk - 20 minutes (and as warmup)
2. Couch-to-5k (Week 2, Day 2) - 20 minutes [run 1.5 min, walk 2 min]
-- 4K & 45 min total

Notes
- Since last month (stats) .. have only lost 2 - 3 lbs.
- Weight still fluctuates about 2 lbs. [161 to 163!] according to what I eat the day before.
- Relatives visited yesterday and were so shocked at how "tiny" I was [me thinking wtf? only 10 lbs. down, so much to go]. How "cute" I am now [before? was an ugly monster, eh?]

This post has been edited by kirakracus: May 24 2007, 09:01 AM

Told you my diet was off

More protein and more cals? Just don't feel like eating lately - and IMO thought that Wednesday diet (before & after workout) was a lot.



This post has been edited by kirakracus: May 24 2007, 04:57 PM

Thursday, 24 May 2007

Breakfast@ 8:30 - 9
1. Multi-grain w/ kaya (1 slice + 1/2 teasp)
2. Coke Light (1 can)
3. Tic Tacs

Lunch@ 12 - 1?
1. Oats (1.5 tbsp dry) + raisins + jam (1/2 pat)
2. Coffee (instant)

Snack @ 4:30ish
1. Multi-grain w/kaya (1 slice)

Dinner @ 8 - 8:30
1. White rice (1/4 cup)
2. Beef (2 slices)
3. Fried taugey + tofu
4. Cashew nuts (a few, 1 tbsp flat?)
5. Dark choc (1 cube)

Workout @ 6:30 - 7:30
1. QF Kick #1 [10 min] as warmup
2. Strength [full-bod]
3. QF Total Mix - Abs #3 [10 min]

This post has been edited by kirakracus: May 24 2007, 08:30 PM

Friday, 25 May 2007

Breakfast @8:30 - 9
1. Sandwich (no crust, white) + s/wich meat, pickles, cheese etc. (2 halves)
2. Coffee (inst - no sugar) - 1/2 cup

Snack @10:30 - 11
1. Like #1 above (2 halves)
2. Raisins (few pieces)

Snack @ 2-2:30
1. Coke Light (1 can)

Dinner @ 6:30 to 7
1. Instant noodles (1 serv - no kuah i.e. thrown away after; added some veg]

Snack @ 11ish
1. Seaweed (4 strips)
2. Dark choc (Meiji, 65% dark - 2 squares)
3. Spritzer Pop


Workout
1. 20 min warmup walk-jog
2. 20 min C25K (Week 2, Day 3)
3. QF Total Mix (Abs #2)

Notes
- Not hungry but of course eating crap
- Taking a look at my chart have not taken a rest day since the 14th [last Mon] so today turns into a rest day. Was busy though it's now 12:45am and actually contemplating doing a 60 min kickboxing workout.

This post has been edited by kirakracus: May 26 2007, 12:41 AM

If I take protein shakes as my only source of protein [on most days] is this okay?

Also a query about fish oil and fat loss/muscle building - is it like all that "cod liver oil" stuff that mom used to make us eat? Or is it pills and something different?

Saturday, 26 May 2007
* multi-vitamin daily in mornings

Lunch @ 12 - 1
1. Cajun Chicken [wrap/Middle Eastern bread w/chutney, french fries]
2. Mocha [hot, regular]
3. Mushroom soup (1 tbsp), garlic bread (1 pinch)

Pre-workout @ 6:30 to 7
1. Pasta spirals, wholewheat (1/2 - 3/4 cup)

Post-workout @ 8:30
1. 100 Plus
2. Pizza, homemade (1/4)

Dinner @ 9:30 - 10
1. Whopper Jr. (1/2)
2. Coke Light (1 can)
3. Pizza, homemade (1/2 of 1/4)
4. Cashews (1 teasp)
5. Macadamia (2 pcs)
6. Seaweed (2 strips)

Workout
@ 7ish to 8:30
1. 20 min walk-jog
2. 20 min C25K (Week 2, Day 3)

@9ish
1. Strength (full-body)

@11ish
1. QF Total Mix: Abs (10 min)

This post has been edited by kirakracus: May 28 2007, 05:16 AM

Sunday, 27 May 2007

Snack @ 12ish
1. Salmon Wrap/Rolls [fajita bread + salmon + veg - sliced to 2/3rd length fingers, cold] -- 3 to 4 rolls
2. Coffee (hazelnut latte - hot) -- regular coffee cup size

Lunch @ 2ish
1. White rice (1 cup)
2. Thai food - misc dishes, nothing major in particular (1 pc chicken, veg mostly, soup 1/2 etc)
3. Chinese Tea

Snack @ in between
1. Dr Pepper (1/2 can) *40gm sugar in each can!! but had to drink since it cost me like 2 bucks.

Snack @ visit [6ish]
1. Goreng pisang [pisang tanduk, slices sideways, homemade, "old style" i.e. no crusty stuff] - 5+ pcs
2. Mangoes
3. Choc (truffle) - 1 pcs

Dinner @ 7 - 8
1. Japanese - baby octopus (100ish gm - about 6 - 7)
2. Japanese - inari, plain (3 pcs)
3. Japanese - "hamburger" (patty - 1)

Workout
- None
* out shopping/out from 9:30 to 7:30, loads of walking in heels

This post has been edited by kirakracus: May 28 2007, 05:15 AM

Hmm on Discovery Home & Health there are workouts from 4:30 - 5:00 and 5:00 to 6:00. Today there's step and I've seen one where they used the stability ball, it's quite fun from what I've tried so far. Too bad it starts at 5! That means must sleep at 9 pm each evening?

Weight .. so pissed about it. This morning (Monday @ 3ish am) hit 165 after eating over the weekend. Where in all honesty I just ate less than all the "regular" people - who don't have to work out ever, eat anything & everything they want but stay skinny forever. Completely pissed.

Plus I cannot SEE where/how I've lost any weight. Think I still look like complete &!@# - mirror in changing room for example. Or seeing people fit into Size 4s. Or going out in public and not seeing anyone bigger than a stick. Feeling a tad demoralized.

This post has been edited by kirakracus: May 28 2007, 05:22 AM

Monday, 28 May 2007
* multi-vit @ waking [3ish]

Breakfast @ 8:30 - 8:45
1. Bakery -- "pizza"-type (sausages, tomato based sauce, cheese) shaped like a cheese stick
2. Sandwich (multi-grain loaf, two slices) + salmon + veg
3. Coffee
4. Tic Tacs

Lunch @ 12 - 1ish
1. Wholemeal bread, Gardenia (2 slices) + kaya/Apricot jam

Dinner @ 6:30 - 7
1. Satay (chicken - 7 skewers, beef - 3 skewers)
2. Peanut sauce
3. Onions, cucumbers
4. Orange jello/jelly (plain w/laici) - 1/2 sm. bowl
** XENICAL (fat-blocker, 30% fat off for this meal)

Post-workout @ 8ish
1. Dark choc (M&S, 70% dark) - 1 piece/cube
2. Coke Light (1 can)


Workout
@6 - 6:30
- Gilad Tone & Sculpt [30 min, but w/commercials - was not pushing myself, was easy toning type workout i.e. *does not count*]

@ after work (7ish - 8)
- C25K W3D1 [3.01km, 30 min]


This post has been edited by kirakracus: May 29 2007, 08:39 AM

Thank you, carlsuen .. that was very sage advice. It helped.

And yes I am doing this for all the wrong reasons i.e. to look good .. time to shift the focus to something else .. although at the moment can't pinpoint what exactly it would be. Will figure it out.

This part is just right - we all want to look good but there is a part of me (a huge part) that feels that once I lose weight, it'll change things in my life.

Surprisingly I don't have any such perceptions about what the perfect body is i.e. if I'm shaped like this, I can't possibly look like a model or have that "ruler" shape. That's okay. I'd like to be me but smaller

About losing weight, the motivation .. 99% of the reason WHY I'm doing this is to look good so my life can change. [or so people can *see* me as a person or I won't be the "fat sister/daughter/woman" any longer]

Found Body Sculpting Bible for Women @ Kino - revised ed. w/ DVD that shows some moves. Think I'll shift to the 14-day sculpting program - which runs for 6 weeks, then you move on to an advanced program (6 weeks too).

Have not read through it 100% but what stands out is that it mentions that you must do cardio at least 30 min per day, plus 30 min of moderate activity i.e. a stroll in the evening, hiking, biking, what-not. Both 6x a week. Maybe that's why my routine has not worked at all.

Weekend-yesterday eating was pretty horrible now that I looked at it. Got too carried away when hanging out with people/family.

On Sunday found the best sports bra - from M&S, high-impact (for running etc) @ RM 99. Tried it out yesterday and super perfect. They have the moderate impact one @ RM 79 as well. Headed to the FJ Benjamin warehouse sale and got 2 x La Senza standard "uni-boob" type - from RM 129 to RM 30 each. A good sports bra makes all the difference.

This post has been edited by kirakracus: May 29 2007, 10:43 AM