---

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:

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.

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!

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.

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

tricep curls 3 x 10 x 7lb

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

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.