Introduction

I've been battling with my weighing scale for as long as I can remember, and while I don't consider myself as obese, I know that I am definitely overweight. I've been on many diets over the past few years but eventually will regain the weight and a little more. I've been a member of fitness first for the past two years; however I am very irregular and instead of losing weight have managed to put on close to 6 KGs in the past 2 years.

I think there a many reasons why I have failed in the past and I would hope to address this with your help through this journal. I think I will need to work on several things:

1. I need to control my food intake. I am a very big eater.
2. Stop believing in short term solutions. No more impractical and drastic diets. I need to make changes slowly which are suited for the rest of my life.
3. Control alcohol intake.
4. Exercise on a regular basis, at least 3 times a week.

I don't have a very in depth knowledge of exercising and eating, so suggestions are more than welcomed. Let me know what I can do to be able to achieve my objective of losing weight and being fit for life.

The stats (April 16th)
Height: 158 cm
Current weight:62kg

My goal
Targeted weight: 54kg
Target date: 31 December 2007

we've got a VIP member here welcome to the club. another girl? seems like more and more girl here already

and u clowns, will be spammin their threads like mad...

Welcome Elise!
Hope you've enrolled into the fitness zone for life.. and not a 2 month fad.
Anyway, the very MOST important thing to weight loss is diet. why don't you post up your typical food intake in a day and we'll help to scrutinize from there.
Things to put up:
1)What you eat.
2)Around How much you eat
3)What time you ate those food.

After diet, we'll help out with the exercises.

Welcome elise_MOL

what does VIP mean in LYN?

Thanks everyone for the warm welcome!

Thanks for the heads up Neek. I've had a good look around and I guess i should copy the other journals by posting my food and exercise routine, hopefully on a daily basis. I guess this makes it a lot easier for other members to comment and provide guidance.

Frankly this is something I am not absolutely sure about. I guess it's a title they give to those who have previously contributed to the community but have retired from active participation. Honestly its just a tag, I don't have admin or moderator powers anymore.

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Added on April 16, 2007, 11:24 pmDay 1 (April 16th)

8.20AM: Omelet which consist of 2 eggs, chopped capsicums, mushrooms and grated cheddar cheese.
11.00AM: Low fat milk with bran
12.00PM: 2 Haigh's chocolates (about the size of 50sen coins)
2.20PM: McDonald's Chicken Fold Over Meal - Yes, I ate the dam fries...they tasted soooooo dam gooooooood
7.15PM: Cod fish fillet with broccoli, onions, garlic, mushrooms and capsicum
8.00PM: 1 calbury chocolate (i only had one sqaure )
8.45PM: 15 minutes exercise on the FF wave machine thingy
9.00PM: 1 hour Yoga session - This is my second class in the past two years. I hate Yoga; it makes me aware of how inflexible I really am.


Off topic:
*What is a good weighing scale with body fat analysis which I can get locally? My dam RM19.00 scale is as volatile as the Asian stock market.
*Almost everyone at the yoga class today had their own yoga mat. I looked like such a noob using the gym's mat.
*Two of my male colleagues' are taking part in the KENNY ROGERS ROASTERS HEALTH WATCH 2007. I took a full length photo of both of them which will be used for their entry forms...Although they are both kinda round, they both looked so cute!

Well, that's it for Day 1. I usually have more carbo in my diet but to some effort today to be a good girl . Let me know what you guys think!

This post has been edited by elise_MOL: Apr 16 2007, 11:34 PM

is chocolate ur favorite ?
Off topic:
any Health & Fitness members participate this contest?

Which yoga class did you go to and who's the instructor?

hebat... another girl

Thanks for stopping by King!

I love sweet stuff especially Leka Leka ice cream, chocolates and tiramisu cakes.


I attended the class in Fitness First, Menara Manulife which was taught by an elderly instructor called Edwin. I didn't really like the instructor - he seemed very disinterested in teaching and didn't really connect with the class. I felt he was talking to himself instead of talking to the class. Or maybe its just me because I am new

Does anyone know of a good weighing scale with bf analysis, or is the scale not that important?

I've seen Edwin in IOI Puchong doing warmups and stuff. I had the impression that he's a strict yogi whom worships the art of Yoga rather than a recreational instructor.

My fav instructor is Jazamine. She's teaching at Manulife @ 9:30am. Always give 'options' for beginners - "option 1, do this.. if you think that's too easy then do this.. and if you think you can, do this". And her classes are seldom boring.

But if you're new to Yoga I suggest taking a BodyBalance class first. It's not as daunting

I guess i come late to welcome you huh..
well, i could seen some fat food from your meal, try cut it down and avoid fastfood
do you drink plenty of water?
i'm a newbie tho

I'm a newbie too so won't comment on diet/exercise

About the scales? I think it's not worth it - I bought one but it kaput after a year and a half .. plus I doubted the validity of the reading. At the time it was very expensive .. RM 200 - 300 .. and they only had 2 models - the "Rozelle"? brand, bought from Fitness Concept. Now they have many different models and the price is better (i think). They probably have some of those Tanita ones which are supposedly better though they are pricier.

Has anyone here actually compared the readings from a BF scale vs. calipers? Accuracy?

infrared most accurate

I've been to sevral body balance classes and really like Nick for some reason.

Hello!

Must i cut down all forms of fat including cheese? Or just bad stuff like fast food and chocolates? I drink plenty of water, at least 8 glasses a day.


Any idea where i can get calipers? I tried loking for them in fitness concept and jonhson's but could not find them.

Ermmm I am not sure if u are being serious or sarcastic here... Is there really some sort of infrared device which can read you body fat?

where are the pictars????

I haven't seen them sold here before. Try eBay?

Think he's just kidding There's only three methods I know of - scales, calipers and hydrostatic testing. The final one is so not for us regular people, and i doubt they have such facilities here.

I myself looking for calipers too still can't find it around le... i've wento to curve and ikano. went to both johnson fitness and fitness concept.. both also dun have..

Here's my look at your diet. whatever bad fodd you can cut out, better cut out. But is your will power strong enough? when i say cut out, i don't mean cut out completely, you can still indulge in a cheat meal once a week. not too often or it'll negate the most of the effort.
Cheese like cottage cheese is fine. cheese in small amounts is also okay..
chocolates you have to cut down alot. apparently one pice of 20g chocolate is already over 150 calories. thats like... 10-20 mins worth of cardio
so 2 chocolates in 1 day is alot le.. if can, just keep it to one piece a week? (hope thats not too drastic change for you)

Mc Donalds chicken foldover, used to be my favourite. but the foldover itsself is above 1000 calories. around 1200 cals if i'm not mistaken. add the fries and softdrink in there, is enough for a day's total calories of around 2000 calories.
personally, anything from mc donalds would be out of MY diet. so i wouldn't recomend McD to dieters.

jsut wondering, for your breakfast omelette is it cooked with oil? butter?

In my opinion, if you really want to be fit you have to eat healthy food.
Before eat those fattening food like chocolate, ice-cream, etc... ask yourself, "is it I really need to eat? what will happen if I don't eat this chocolate?" wait for 2 minutes before you put it into your mouth, after that you will lose your interest to eat the chocolate. Or else, within the 2 minutes, talk to yourself that the after eat the chocolate you will be fat, etc....

eat more protein food, some cottage cheese is ok, just don't over the limit. Try not to starve yourself, eat those steam food is encourage.

most important is determination....

Well, this is my opinion

hello welcome abroad , i am new too

Day 2 (April 17th)
7.00AM Body pump + 10 minutes of cycling - I was very distracted while cycling and focused more on the news. My heart goes out to those involved in the Virginia Tech massacre
9.15AM 2 high fiber bread with one slice of cheese low fat + 2 Haigh Chocolates
11.00AM Omelet which consist of 2 eggs, chopped capsicums, chopped onions, mushrooms and grated cheddar cheese
2.00PM 1 chicken and mushroom pie with potatoes and garden salad on the side - I didn't eat most of the crust and avoided the Thousand Island dressing
4.30PM 1 fat free yogurt + 1 slice of papaya
7.30PM 4 slices of high fiber bread, 1 slice of low fat cheese, 2 eggs, small serving of corned beef, mushrooms and onions.

My thoughts on today:
. This is the first time I have every managed to get up in the morning to go to gym. I heard working out on an empty stomach in the morning is suppose to help your body burn more fat so I am gonna try and program myself to workout in the morning.
. My body feels quite sore especially my shoulders, and the left muscle/tendon between my thigh and pelvic bone.
. I am gonna give away all my chocolates tomorrow and cut down on cheese
. Had a very strong urge for ice cream after dinner. Am gonna hold it off.

What do you guys think of Bodypump? I have no idea how to do resistance training, so i am wondering if attending 2-3 sessions of Bodypump a week will be good enough...

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Added on April 17, 2007, 9:33 pmI took some pictures yesterday but they are for my eyes only. I will probably take a few more which are more suitable for the general public viewing over the weekend.



I am gonna get someone to see if Singapore has them....I heard they should cost around RM70-RM80. Gonna try ebay as well.

Thanks for your effort to comment on my food intake. Honestly my will power is dam weak, which is why I am here: I NEED ALL YOUR SUPPORT!!! But yeah, I am gonna minimize fast food to a maximum of once in 2 weeks and give out the dam chocolates. As for the cheese, I'll try to use the low fat version and will slowly try and cut down.

For my eggs I am using PAM cooking spray, which is basically olive oil.

I don't use butter for cooking, not even on my bread. I also try to stay away from sauces where possible. Most of my food is seasoned using salt, pepper, onion and garlic.


Thanks for comment. I really felt like ice cream after dinner today but asked myself if i really needed it. I drank some tea and am here in front of my computer reading all the nice stuff you guys wrote instead of stuffing myself.

Thanks for the warm welcome!

This post has been edited by elise_MOL: Apr 17 2007, 09:35 PM

Hi...welcome to H&F !!!

First , u hv to adapt the lifestyle of getting fit .

then everything will come naturally ...

2months and people around u will praise u eg . wow u looks slimmer !!!

then u get more motivated and strive for more always !!!

all da best ...

do weight training too ! join a gym is the best worth investment...trust me ^^

u doing promo for a gym ah?

Hi there,

Yeah, i think being fit is all about lifesytle and making the right choices in food intake and exercise.

I am a member of fitness first, but I am totally lost when it comes to weights training. I guess i need to read up and slowly ease into it.

This post has been edited by elise_MOL: Apr 17 2007, 11:02 PM

only for cardio but not weight training. You need to eat before you lift or else you won't have the energy to lift well.

OH MY GOD!

That's SO me in December!!! With PAM cooking spray and all (well, before I bought my Tefal )

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Added on April 17, 2007, 11:17 pmI love love love love love love love love love love love love garlic, mushroom and onions too.

This post has been edited by Syd G: Apr 17 2007, 11:18 PM

which fitness first? join syd for the workout. she's a pro

i happened to have elise's photo which dated 3 years back, shall i show it to the world?

Dont be an ass. We had enough stupidity going on with pictures in this section.

Far out! No wonder i nearly died at Bodypump yesterday morning. Today i went for brisk walk on my empty stomach instead.

Ermmm u mean u dont use oil anymore?

I am a passport member but i mainly visit Manulife and SPK... Syd, you work out in LM right?

Hmmm I am guessing these are the picture taken back at the LYN BBQ. I really hate those pictures and hope they remain buried forever. It was very very unflattering.

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Added on April 18, 2007, 11:25 amWord.

This post has been edited by elise_MOL: Apr 18 2007, 11:25 AM

I use *surprise* *surprise* - BUTTER!. 3 sticks of butter in 6 weeks - am losing bodyweight VERY SLOWLY but losing a lot of bodyfat. There's a science behind consuming more fat to burn fat but I'll leave that for another day

LM, IOI. Currently camping @ CF MV

Well, some tips i get from other article, besides all the tips you can get from this forum, i add those you "never" heard tips:
1) get enought sleep, sleep before 12am (myself is 11pm, last time I was 12am -1am)
2) drink more waterdrink 2 liter water (i force myself tooo, last time I was 200ml per day )
3) drink green tea or chinese tea, good for fat absorption (heard green tea is better)
4) "rendam" your leg in hot water + some salt ( heard good for blood circulation, not sure good or not, salt function heard is kill bacteria in your leg)
5) try eat your dinner before 7:30pm
6) no sweet stuff
7) chew your food slowly, seperate meat and rice when eat(means you only can put either rice or meat in the spoon you going to put into your mouth , maybe to encourage you chew slower)
8) some article say, you only will feel you are full after 20mins.So, you stop eatting if you think you should full for 20mins to see you really full or not
9) only eat white meat like chicken, etc..etc..
10) before eat, try to drink 1 cup of water. (heard will shrink your stomach and you will feel full faster)
11) drink water at morning after wake up
12) drink soup then only start eat
13) eat fruit better then drink fruit juice.
14)only eat chickent breast, no those drumstick...chicken wing..etc..etc
15)don't eat while doing anything (watch TV, do homework..etc..etc, you will over eat without notice)
16)brush your teeth after every meal (pervent to eat again)
17)don't think your stomach as "tong sampah" (don't eat whatever people left to you, or whenever you think full, don't eat anymore)
18)eat spicy food ( to make metabolism rate higher)
19) massage your tummy before sleep (they didn't stated time, maybe 5 mins, some say use a rod for massage is easier)
20)do not eat any skin (chicken skin..etc..etc)
21)everytime eat, only eat 80% full
22)drink cold water (heard your stomach need energy to burn up the cold water so use more energy, aka. calories)


hope the info can help you, some of the "rules" is good for health i know, but some are just myth.

This post has been edited by Kelvinz: Apr 18 2007, 10:43 PM

Day 3 (April 18th)
7.30: Treadmill for 35 minutes (5.0 average speed, 6.8 average elevation)
9.30: 2 slices of high fiber bread with 1 slice of low fat cheese
11.30: Omelet which consist of 2 eggs, chopped capsicums, chopped onions, mushrooms and corn beef
1.30: Caesar Salad
5.00: 1 cup fat free yougurt and papaya
7.30: salmon with broccoli, onions, garlic, mushrooms, tomatoes and capsicum
9.00: Bodypump

My thoughts on today
I woke up early for gym for the second day in the row, yeah me!
My biceps cramped today while doing Bodypump...it was embarrassing, I was only lifting 2.5kg plates on each side.
No chocolates today!!! Yeah, me!

I would like to thank everyone for their kind words, tips and comments. It has made the past 3 days a lot easier.

Morning cardio! Nice! Congratulations.

3rd day and your diet is impressive. I'd swap fat free yogurt to full fat plain yogurt tho

but chocolate is so delicious

It's another day already

Thanks so much so the tips, you guys keep me going!

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Added on April 19, 2007, 12:34 amSpawn of satan......

This post has been edited by elise_MOL: Apr 19 2007, 12:34 AM

congrats elise , it's all about determination and consistency .


you're one bad ass kid

But why? Dieting is such a science and such a msytery at the same time. Enligthen me pls!!!

Thanks! I hope i can keep this up! No, I will keep this up - the power of positive tots...hehehhe

I really like the quote at the back of my FF card "Motivation is what gets you started, habit is what keeps you going". Excellent stuff!

Good night everyone, i better get to bed before i start getting hungry...muaks!!!

This post has been edited by elise_MOL: Apr 19 2007, 12:41 AM

Hehehe. I think I forgot to tell to new dieters this : Learn to read labels. It's a fun activity. They take away the fat and refill it with sugar. In my book that's really evil. It makes you eat more than needed since it potrays the "its okay, it's low fat and I can eat more cause it doesnt make me fat" image.

If it's full fat I bet that you're going to eat it real slow. Fat fills you up - carbs doesnt.

This only applies to plain yogurt. Full fat flavoured yogurt is even eviler.

What!!!??? More calories in fat free yogurt??? /faints. When I do my weekly grocery shopping on Sunday, I'll be scrutinizing the labels carefully!

Er no. Less calories but more sugar.

The fact that sugar is eviler than fat outweighs the caloric difference. Think of it this way - we are consuming lesser and lesser fat but we're getting sicker and sicker. We need fat for A, D, E, K vitamins. Here's my little observation - girls who are VERY SKINNY (less than 15% bf) tend to be either long or short-sighted . Take a look around. Most of them are wearing specs or contacts.

This may not be so helpful but it's a "lesser of two evils" thing.

If you can't go without chocolate every week .. then switch to dark chocolate. If you get those over 75% ones (though they are very bitter and may not be to your taste) .. they have next to no sugar. Bittersweet choc also has little sugar in comparison to milk choc (or other chocs) .. and is just a notch above unsweetened choc. Chocolate is actually not bad for you but it's just bad in mass quantities

Another alternative is to only permit yourself to good quality chocolates only. None of the supermarket or over the counter @ Guardian stuff. Gourmet chocs as a treat every fortnight or per month. Well worth it and each (very satisfying) serving is small in comparison to a whole bar of low-quality choc.

Chocolate is good for you. It's the additional sugar, milk, fat, palm oil solids (horror!) that are bad for you.

Kira, you have done your homework. Am proud of you

Thanks .. but I'm just a chocolate lover .. thankfully I'm just obsessed with dark choc .. umm .. most of the time. Unless I can find my favorites like .. Rolo which isn't too bad .. or the most tasty but calorifically damaging things in the world .. Reese's Peanut Butter Cups.

Lol, chocolate lovers galore! I'm a chocolate lover too! my fav choc dish is the CHocolate Molten cake at Chilli's

anyway, Elise, if you wanna calculate which has more calories, is usually on the label. but if its not, its kinda like this:
Carbohydrate - 4 calories per gram
Protein - 4 calories per gram
Fat - 9 calories per gram

Keep up the diet! good work!

Okay i am looking at the label of my fat free yogurt but it doesn;t indicate how much sugar is in there, though it does have sugar as one of its ingredients.

Anyway i'll take your advise and restock on plain full fat yogurt over the weekend.

I have perfect eyesight! Despite all the gaming i do...huahhahahaha

For as long as i can bear it, I am gonna stay of the chocolates..Its an implusive thing i guess. I do love the taste and usually just reach for it without much thought, but by having a journal...it kinda reminds me not to stuff rubbish in my body....

Oh and something is wrong with my scales...cause it seems i am down to 60.5kgsss



Must be a reduction of water from the lack of carbo, or some shit like that.

Dear god please let it be true and permanent, i wish to be lighter than Neek, even if its only by .5 kgs!!


Chocolate MOLTEN CAKE!!! such orgasmic words....

MUST NOT EAT!!!

Elise, if no sugar content is listed, just compare how much carbs it has

Day 4 (April 19th)

Today was not a good day...my alarm clock died, I ran out of gas and I HAD SUPPER!!!

7.30: Alarm did not go off, and I bloody slept through my planned cardio session. I need a new mobile phone!!!
9.30: 2 slices of high fiber bread with 1 slice of low fat cheese + cafe21 artificially sweeten
11.30 & 12.30: I spread this over two mini meals as I wasn't feeling very hungry. Omelet which consist of 3 eggs, chopped capsicums, chopped onions, mushrooms and corn beef
3.00: 1 cup fat free yogurt and papaya
4.30: Café Latte with skimmed milk and equal + coke light
8.00: Gas stove died which means no home cook dinner and omelet tomorrow morning. Instead I had some meal replacement drink with 1 spoon of fiber.
9.00: 30 minutes on the wave machine. I alternated the difficulty between 4 and 9 every 30 seconds. Supposedly it helps to burn more fat. According to the machine I burnt a measly 250 calories so I am dam thankful I did not reach for chocolate today...Its so easy to input...so dam hard to output. I also tried using the machines in the gym, without really knowing what I was doing. I did something for the shoulders, something for the back, ermmm bicep curls, and lunges. Shit, I really don't know where to start when it comes to weights and machines. And plus its so intimidating being surrounded by very fit chicks and huffing and puffing man in the free weights area.
11.00 I felt dam hungry...and went to the mamak!!! I had tandoori chicken (breast) with mineral water.

My thoughts
Need to get gas
I wish I had a bigger dinner and skipped supper instead.
Need to read up of resistance training.
Another day without chocolates!

This post has been edited by elise_MOL: Apr 20 2007, 12:19 AM

no problem with eating supper man. as long as u workout la. i eat supper everyday between 11pm and 2 am.

Must applaud your attitude and motivation. Keep it up!

I think your supper is fine, it was after your workout and before that you only had a meal replacement shake.

Eating tandoori chicken is not as bad as eating fried chicken. so it should be ok. and yeah, all you had from 4:30 to 11pm was only one leal replacement with fiber. thats not alot. so it should be ok.
Dun worry bout other people in the gym. everyone's gotta start somewhere. maybe can ask syd/kira/shadow on what programme they on and follow

eh wait, tandoori chicken is fine isn't it?
the only oil you get outta tandoori chicken is the oil off the chicken itself and nothing else. They bake the thing in that pot, and i don't see any oil being used.

I feel so sleepy today ....

Syd, shadow, kira - could any of u recomend a resistance training program for me plsssssss....

This post has been edited by elise_MOL: Apr 20 2007, 12:15 PM

Day 5 (April 20th)

7.30: 5 minutes cycling + 30 minutes brisk walk (5.0 average speed, 6.8 average elevation)
9.00: 2 slices of gardenia breakthrough bread + 1 low fat cheese + half a can of tuna
11.00: 2 slices of gardenia breakthrough bread + 1 low fat cheese + half a can of tuna + coffee with equal
1.30: Chicken fingers sandwich at Starbucks
4.00: Pepsi max + one slice of watermelon
6.00: fat free yogurt
8.30: salmon with mushroom and lettuce and tomatoes salad dressed with balsamic vinegar.

My thoughts
Resisting chocolates and sweet stuff is still an uphill battle but I think I got it under control now.
Starbucks gave us some free samples of their new banana caramel ice blended drink...I didn't feel like it, so my friend had it instead.
I found a fat free yogurt without sugar in its list of ingredients. It tastes kinda sour but I am swithing to it, though it does have a handful more calories than my current brand.
I am about to head out to a pub for a friend's birthday...I am really dreading it.....Alcohol is one of my biggest weaknesses, and when I drink I tend to snack as well. I am probably gonna steer clear from the beer and stout and have a gin tonic instead....
I am going to be away for 5 days next week. And another 4 more days in May...I hate traveling it really screws up my dieting and exercise routine.

Edit
I went to the pub but didnt have alcohol. I had peppermint tea instead. I chuck down 3 small prawn crackers but stopped myself from going overboard.



This post has been edited by elise_MOL: Apr 21 2007, 10:07 PM

Day 6 (April 21st)

10.15: Body Step Class
12.00: Quarter BBQ chicken (breast) + lettuce + 2 high-fiber bread
1.30: Body Pump Class
2.30: 100 Plus
3.00: Fat free mango yogurt
5.00: 3 spoons oat + water
8.30: Fish (tenggiri) + broccoli, mushrooms, garlic, and tomatoes with a bit of organic soya sauce

My thoughts
I took more pictures of myself in an old pair of pants which I can't fit into properly anymore. I didn't realize I gained so much weight in the past few months. Dam sad lar looking at my body in it's current state. I am really round in the middle and look almost pregnant.

Edit:
Sigh, i had 5 mouthfuls of tomatoes based chicken pasta... I NEED MORE CONTROL!

This post has been edited by elise_MOL: Apr 21 2007, 11:58 PM

try to avoid carbonate drink, it contain a lot of sugar even it's isotonic drink. your meal look ok for me anyway.

no workout for today?

This post has been edited by Kelvinz: Apr 21 2007, 10:30 PM

Yeah, i felt guilty about the 100 plus.

Workout - I went for two classes today...Bodystep and pump.

My cousin gave me a box of Lifepak, which i am gonna start taking tommorow.

This post has been edited by elise_MOL: Apr 21 2007, 11:15 PM

Looking good there (ur diet)...good work

Dont worry...u'll look much better in no time with the efforts u put in...

u take plain oats? without sugar or honey? I can't stand plain oats... Try to add in some milk...taste much better.

dont worry too much about the 100 plus. Next time, try to dilute it with water. Sometimes I take 1/4 cup of diluted 100 plus too after workout.

What's that?

Thanks, though...I just had a midnight binge - CHICKEN PASTA - arhhhhhhggg!!! Dammit - i think it's because i didn't have breakfast... leason learnt.

Its the first time i am having oats, and i didn't have milk in the frigde. It tasted bad, maybe i didn't cook it long enough...hahaha...gonna have to stock up on some HL milk.

According to my cousin LifePak is one of the best multi-vits in the market and prevents aging among many things. I honestly dont know how much of this is true. But there's a free box in my house, so i might as well take it. If you want to know more about it, visit this link: http://www.pharmanex.com/corp/library/pdf/pip/lifepak.pdf

Day 7 (April 22nd)
10.00: Omelet which consist of 3 eggs, chopped capsicums, mushrooms and corn beef
11.30: RMP
12.30: Yoga
2.00: 2 high fiber bread with low fat cheese and left over omelet from breakfast
5.30: mixed economy rice: pork, tofu and vegetables
8.30: watermelon

My thoughts
I am going to start on a weight training routine I downloaded off the internet tomorrow.
My first RPM class ever, it was very intense and my bloody ass hurts like mad. It's probably the impact of my fat ass against the bicycle seat. Does anyone else go through this?
I am dam confused about my morning cardio workouts- should I, or shouldn't I eat? So many conflicting sources everywhere!

http://www.t-nation.com/readTopic.do?id=835725 - posted by musclemass in other thread.(A long and so much scientific talk, but i manage to understand it cuz i'm science stram student )

Well, personally I think we should eat a little bit food that contain protein to prevent muscle loss at morning cardio. I always eat a little bit of Oat ( I don't eat too much cuz i don't like the Oat "jumping" in my stomach)

Day 8 (April 23rd)

7.30: 10 minutes brisk walk + 20 minutes wave machine
9:30: 2 high fiber bread + 1 low fat cheese
10.30: diet coke
11.30: Omelet which consist of 2 eggs, chopped capsicums, mushrooms and corn beef
2.00: soft shell crab temaki
4.30: Nescafe with regular sugar
6.00: plain fat free yogurt
9.00:
Warm up:
15 minutes on the no-impact jogging machine (no idea what it's called)
Resistance program:
Wide Grip Pull-Ups to front: 4 x 6 (40lbs assisted)
Reverse Close Grip Pull-downs: 3 x 10 (15lbs)
Low Pulley Rows: 3 x 10 (5lbs)
Dumbbells Bench Press 4 x 10 (10lbs each hand)
Chest Dips 3 x 10 (40lbs assisted)
Dumdbell flyes: 3 x 10 (5lbs each side)
Bent Over Laterals: 3 x 10 (5lbs each side)
Upright Rows: 3 x 10 (Bar and 5 lbs)
10:30: 1 medium size mango
12.30: 2 spoonful of spagetti and mushrooms (curi from my bf's supper)

Thoughts:
I swear people were laughing behind my back when I first stepped on the assisted chest dips machine thingy. I have never used it before and followed the instructions by choosing my body weight as the assisted weight. I nervously stepped on the machine...and it didn't bulge. I had to get off the machine several times to find a weight I was comfortable with. It was quite embarrassing.
This is the first time I am doing a weights training program, so I selected quite light weights to make sure I don't hurt myself. Expect for the Dumbbell Bench Press and Upright Rows, which is done during body pump, I am not really familiar with most of the exercises. But I kept my back and neck straight and felt quite comfortable with most of the moves except the bent over laterals. Need to watch more video to make sure everything is in good form.

I was really intimidated doing weights as I didn't know what I was doing and everyone around me looked like pros. I am proud of myself for even trying...the old me would have walked away.

This post has been edited by elise_MOL: Apr 24 2007, 12:36 AM

You are doing so great!!! Don't care what people may/may not think at the gym - it's probably not as bad as you've made out in your head. Keep it up!

everyone needs to start somewhere, let them laugh all they want, they were once zero just like you and me. in the end of the day, hard work pays off, dont give up, success is sweet

no dinner?

isn't the soft shell crab in soft shell crab temaki fried? but taken in moderation (ie once a while in a week) should be ok la... can't cut everything out completely in one shot.. can go crazy...

bout the weight liftings, it helps to get an idea of the movement from videos, but maybe you wanna read up on the form as well so you can know what to actually look out for when watching the videos. Congratulations on starting your weight training programme Keep up the good work!

Day 9 (April 24th)

7.30: 10 minutes brisk walk + 20 minutes wave machine
10.30: coffee with artificial sugar
1.00: rice + many oily Chinese dishes (Taiwanese lunch with client)
9.00: loh si fun at murni's

My thoughts:
I completely fell of my whole program.

Day 10 (April 25th)
8.00: 10 minutes on the rowing machine before completely losing mood to workout. I hardly broke sweat.
9.30: omelet- the usual but with a little cheese
12.20: low fat plain yogurt
12.45: BodyAttack - the class started with 6 people but ended with 2, I was one of the 2. It is so strenuous and most people walked out on it.
2.00: Roasted chicken breast with 1 slice of cheese
7.30: Cod with asparagus, mushrooms and garlic
9.20:
Warm up:
10 minutes on the jogging
Resistance program:
Wide Grip Pull-Ups to front: 4 x 6 (40kgs assisted)
Reverse Close Grip Pull-downs: 3 x 10 (15kgs)
Low Pulley Rows: 3 x 12 (10kgs)
Dumbbells Bench Press 4 x 10 (20lbs bars)
Chest Dips 3 x 10 (45kgs assisted)
Dumdbell flyes: 3 x 10 (7lbs each side)
Upright Rows: 3 x 10 (10lbs bar)
Lateral Raise 3 X 10(7lb free weights)

12.20: medium mango

My thoughts:
Back on the program!
I decided to go for bodyattack for lunch...i felt guilty for my half past 6 morning cardio.
I am repeating routine from 2 days ago to try and get a hang of it. I think i need to lift heavier...I dont feel sore...maybe tommorow i'll feel it. I intend on doing this routine before movin on to legs and other muscle group so that i wont confuse myself.
I met Syd, she is nice.

This post has been edited by elise_MOL: Apr 26 2007, 12:36 AM

Thanks for the support guys. There are days when i really need it.

Yeah, for some reason i didnt feel like eating.

It didnt occur to me that its friend until you mentioned it. Mental note to self: more softshell temaki!

Yeah i watched and read up on the moved. Trying to get the hang of it. The bent down laterals felt really weird, so i changed them to lateral raises.

bent down laterals works on rear shoulder while side lateral raise work on side shoulder.
why weird? try with the lightest weight to get the "feel" of bent down laterals.

i prefer to perform in this way, it is much easier



src: http://www.bodybuilding.com/fun/exercises....h+Head+On+Bench

Thanks Wait till I train with you

Day 11 (26th April)

10.30: 2 skinless KFC breast + garden salad
4.30: corn in a cup + high fiber bread with left over spagetti sauce
8.30: small piece of pork ribs, cod, tofu and veg
10.30: 2 small dark chocolate with nuts

My thoughts
No access to the gym to the next few days. Bummer!

---

Added on April 26, 2007, 10:58 pmThanks for the alternative. Will try this out the next time i do this routine. Do you rest your head on bench when you do this?

This post has been edited by elise_MOL: Apr 26 2007, 10:58 PM

sometimes. but i found that my form is better when i rest my head on bench. it helps overcome the tendency to move my back up & down when raising the dumbbells.

Day 12 (April 27th)
9.00: Omelet
1.00: Salad + Siu Yok
7.30: fish, chicken, vegetables, eggs, beef

Day 13 (April 28th)
1.00: Italian BBQ Steak Salad (shared) + 3 ultimate nachos + coke light at TGIF
7.00: chicken, beef, tofu, vege and fruits

Day 14 (April 29th)
9.00: Wantan Mee
1.00: lamb, tofu, veg, chicken, and oni
7.30: Rid Eye + Assorted salad at Maraedo's

My thoughts:
I feel fat from all the fatty Chinese food from my parents restraurant. I didn't get much exercise in the past few days. All i did was some house cleaning and spent 5 hours shopping on day 13th. I am gonna try and get back into my routine for the next two days, before heading of to US for a couple of days.

I will not be on a diet in the US and I am prepared to pack on some weight

This post has been edited by elise_MOL: Apr 29 2007, 10:06 PM

hm..
in the us, ur gona have access to lotsa good supplements and meat.
ur definitely gonna pack on some good mass. have fun in US
btw wat u doin there?

Kirim Casein!!! T_T

Why is day 13 only 2 meals?

going US... thats so cool man... i wanna go also.. damn. which part you going to anyway? can help to tapau supplements for everyone here?

Can't. My friend tried it before. All capsule form of supplements were confiscated by custom

Confisacated when hand carried in luggage or courriered back?

my mother helped me bring back some lipo-6 bottles last time...

guess have to tapau powder form products

Hand carried. Even if it's sent back via courier, custom department will scan the package and if they find capsule form supplement, the will confiscate it.

Day 15 (May 01 2007)
10.00: Artificially sweeten coffee
12.00 3 haigh's chocolates
4.00: Mixed fruits
7.30: Subway sandwhich + Diet Coke
9.00: 6 minutes on the wave machine
leg press 3 x 10 x 40kg
adductor 3 x 10 x 25kg
abductor 3 x 10 x 25kg
tricep curls 3 x 10 x 7lb
tricep extensions 3 x 10 x bar 10lbs
bicep curls 3 x 10 x bar (10lbs)
chest press 3 x 10 x bar (20lbs 1 set, 30lbs 2 sets)
lateral raise 3 x 10 x 7lbs
upright row 3 x 10 x bar (10lbs 2 set, 20lbs 1 set)

1.00 am several mouthfuls of pasta

My thoughts
I know my diet is completely off. I should be eating at the right times and should not have pop the chocolates

---

Added on May 1, 2007, 2:36 amI am going for work.

I am too lazy to google this...what is it actually?

I am going to Sunnyvale, San Franciso, which is in the Silicon Valley.

With regards to supplements, i doubt i will have the time to do much shopping but if there is something you really want which you can't get in malaysia, drop me a PM and i will try my best to accomadate. I would prefer not to bring back anything which may be restricted by customs.

This post has been edited by elise_MOL: May 1 2007, 02:36 AM

welcome aboard.. i'm new as well..

Dun worry bout the supplements, i was just pullin yer leg. don't need to get me anything.

Good to see you're still working out. btw, whats tricep curls? i think its the first time i heard of this...

Its ok to fall off the "bike" once in a while. it happens. most important is you get back on it.!! Keep it up!

This post has been edited by Neek: May 7 2007, 09:41 PM

casein protein.
kirim=send over
haha

it IS cheaper there to get a 10LBS whey pack.Abt RM274 including taxes to m'sia.

elise .. still in the US? Any updates? Hope you're still hanging in there and doing okay.

Right, so I went to the US and came back for a couple of days before shooting of to Penang for work. I gained a cool 3kgs in the process but have managed to lose 2kgs in the past week, thankfully! But still a net gain of 1KG than before i started this journal.

The past week has been a good week, diet and exercise wise, and I did a fair share of cardio and weights to help me get back in shape.

I feel pretty good and fit, so i am not gonna be too hard on myself.

Yeah so anyway I am back and am gonna start updating again on Monday.

This post has been edited by elise_MOL: May 26 2007, 02:55 AM