Good day to all,

I will attending my convocation day around august. So i am trying to reduce my body fat so i can have a lean body. This will motivate me to have a nice lean body. I am serious and put 100% effort into it.

Here is my start progress (26/7/2007):

Height : 170cm
Weight : 83kg (aiming lower to 78kg around middle of August)

Workout : Monday ( chest ,shoulder & Abs)
Tuesday (30mins Cardio)
Wednesday ( Leg & Abs)
Thursday ( 30mins Cardio)
Friday (Back ,Biceps & Abs)
Saturday (30mins Cardio)
Sunday ( 30mins Cardio)


Target heart rate: 75% (150bpm)

Supplement: Whey Protein, Multivitamins, Vitamin C, Herbs Fat Burners

Diet plan: Breakfast ( Tuna Sandwich (Gardinia breakthrough bread) ) or 2 half boiled eggs with no yolks and milk
Lunch ( 3 boiled potatoes)
Dinner ( 1 fruit and a glass of milk)


Hope i can achieve my goal. Wish me luck! Please do advice me from time to time.

This post has been edited by otherwise: Jul 27 2007, 03:23 PM

You need protein. Swap some potatoes for chicken or meat

Forget to add, i will drink a scoop whey protein before and after workout

Eh,you have no rest day. Rest one day per week lah , if not easily demotivated ! Allow urself have one cheat meal per week also , especially on the rest day.

Cheers.

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Added on July 27, 2007, 3:39 amYour protein intake still not enough , and u taking too little food lah , maybe just make your diet food become smaller portion. It works

This post has been edited by Canopies: Jul 27 2007, 03:39 AM

I will try to adjust it later. For now i want to try to lower down my bodyfat faster thats why my food intake less. Later i will adjust it back to healthy diet after 3 weeks. Anyway thanks for you advice.

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Added on July 27, 2007, 8:43 pmToday schedule:

Breakfast around 10am = 2 slice tuna baked sandwich & a glass of low fat milk
Lunch = Nasi Tomato
Post workout = Whey protein
Dinner = 10 satay and a glass of milk

Drink whey protein at 5pm and I workout today at 6pm

6.00pm -slow jog for warm up about 15 minutes

Barbell Rear Delt Row 12 X 3
Barbell Shoulder Press 12 X 3
Clean And Press 12 X 3
Side Lateral Raise 12 X 3
Decline Reverse Crunch 12 X 3
Knee / Hip Raise On Parallel Bars 12 X 3
Barbell Shrug 12 X 3
Bench Dips 12 X 3
Cable One Arm Triceps Extension 12 X 3
Triceps Pushdown 12 X 3
Triceps Dumbbell Kickback 12 X 3

Calorie burned = 1000kcal (timed with my polar heart rate watch)

Today i saw a pretty girl with nice body shape.Just can see her from far because no chance to meet her. I think she will become my motivator to have a lean body shape.

Thats all for today

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Added on July 29, 2007, 9:34 pm28 /7 / 2007

9.00 - slow jogging for 30 minutes
10.00 - departure to kuala lumpur to attend my auntie's convocation day.

Diet plan

Lunch - Honey BBQ noodles at Chicken Rice Shop
Dinner - Laksa and 6 pieces Satay

29/7/2007

I am not work out today because i'm still in KL and i eat a lot. Ruin my diet plan hehe

Diet plan

Breakfast - 5 pieces of roti jala and a glass of sirap cincau
Lunch - Nasi minyak with chicken masak merah eat at my friend's wedding ceremony
Snack (6pm) - Koey teow soup at Penang Village Hartamas
Dinner - No dinner because feel full until now

I want to burn more calorie tomorrow

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Added on July 30, 2007, 9:48 pmToday's workout (30.7.2007)

Diet plan

Breakfast - 2 half boiled eggs without yolk and a glass of milk

Lunch - 3 boiled sweet potatoes

Dinner - A pear and a glass of milk

Workout- 30mins slow jogging (502kcal burned)

I cant workout today because i have work to do today. Tomorrow plan to workout around 4.30pm. Today the 'nice girl' smile at me . Hope tomorrow can ask her name.

This post has been edited by otherwise: Jul 30 2007, 09:48 PM