As adviced from Noel and Jones, i've decided to start my diet n workout journal from today

Date : 07-10-07 Sunday

Warm up - 15 minutes slow jog

Squats
1 x 6 x bodyweight
1 x 5 x bar
1 x 5 x 50.0lbs
1 x 5 x 60.0lbs
1 x 5 x 65.0lbs

DL
1 x 5 x 65.0lbs
1 x 5 x 95.0lbs

Lats Pull Down
3 x 10 x 23

Leg Raise
10 x 5

HIIT
4 mins jog, 1 min run x 4
speed : jog = 7.5, run = 12.0

Cooldown
jog 30mins
speed : 7.0 to 7.5

Diet
Breakfast - Quaker Oats granola bar
No lunch
Tea - Sunkist Orange + some pringles + half packet of prawn crackers (edited : requested from noel)
Dinner - brown rice, duck, vege, fruits, a sip of whisky

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I dunno where i started off but this is my current stat taken on 31/12/2011


This post has been edited by ChrisGirl: Dec 31 2011, 06:40 PM

don't jog at the start of the workout.
That's not warmup... warm up is doing the specific exercises without weights.
Do some light stretching beforehand.

You wanna jog, do it after weights.
and never never never skip lunch.

kthxbai

pringles spotted

wao...pringles is a no no...very high sodium content le...

I cannot resist posting what i had for lunch just now nine pieces in total


but how many hours of cardio is there and not forgeting to mention that it'll be postponed till next week

hi there. may i know what is that ._.?

yong tau fu. nvr eat b4? its a very oily meal

Date : 20-10-2007 Saturday

Run 30 mins
Speed : 6.5 - 9.5

Squats
1 x 6 x bodyweight
1 x 5 x 45.0lbs (bar)
1 x 5 x 50.0lbs
1 x 5 x 60.0lbs
3 x 5 x 65.0lbs

DL
1 x 5 x 65.0lbs
1 x 5 x 70.0lbs
1 x 5 x 80.0lbs

Lats Pull Down
1 x 10 x 19
2 x 10 x 26

Leg Raise
10 x 3

HIIT
4 mins jog, 1 min run x 4
speed : jog = 7.0, run = 11.0

Notes :
Feeling real tired after running for 30mins...
My knee was kindda painful when i attempt squating... hurt even more after HIIT

the running speed time you still can breath like normal and can speak? if can up the speed more.

running the 1st 15mins at the 9.5 was still ok but towards 20mins i was breathing heavily dy... felt real tired after that... after weight training feel real tired to do HIIT...

but my concern is that my knee... its starting to hurt not really sure why...

WOI! cardio after weight lifting. wana use cardio as warm up slow job at 6-7 for 5-10 minutes only.

knees pain cuz u r squatting wrongly and u r doing it wrong

or maybe the way you run?

whoops too eager to run dy got over excited once i step on the cardio machine n start running like noobdy's business

it has been approximately more than a week my knee is giving me some problem... sometimes it can make some crackling sound, and squating seems painful really need to to check on my form dy... i did some bodyweight squat at home sometimes...

run... last time i used to run alot... but i dun seem to face this problem...

i think i injured my knee once many many years back, but it was nothing serious...

glucosamine comes to rescue. go find glucosamine!

huh... i need to start my pill popping ????

nooooo~

i tot u taking fish oil for supple joints ??

uhm fish oil is for joints i didnt know that... i am taking it for a healthy heart

1 after breakfast another 1 after dinner

Date : 25-10-2007 Thursday

Run 15 mins
Speed : 6.5 - 9.5

Squats
1 x 8 x bodyweight
1 x 5 x 45.0lbs (bar)
1 x 5 x 50.0lbs
1 x 5 x 60.0lbs
3 x 5 x 65.0lbs

DL
1 x 5 x 65.0lbs
1 x 5 x 70.0lbs
1 x 5 x 80.0lbs

Lats Pull Down
1 x 10 x 19
3 x 5 x 26

HIIT
4 mins jog, 1 min run x 4
speed : jog = 7.0, run = 11.0

Diet :
0800 - 1 glass of milk + 3 tbsp of oats and 1 cap of fish oil

1145 - 1 can of teriyaki tuna

my supply for the week perhaps

1300 - salad i added some thousand island (couldn't resist)


Salad i prepared for 3 - 4 days perhaps


1600 - 3tbsp of oats + instant mushroom soup

2000 - "lok lok" took some meatballs, fishballs, kangkung, century egg and cockles and 1 cap of fish oil

sip of milk approximately every 2 hours

Note :
1) Cut my finger real deep when preparing the salad
2) Squat was pretty hard today

This post has been edited by ChrisGirl: Oct 25 2007, 09:22 PM

so many greens @.@

chris. take out the 1x5x60lbs squat. after 50lbs squat do 3x5 of 65lbs already

Date : 26-10-2007 Friday

Run 15 mins
Speed : 6.5 - 8.5

HIIT
4 mins jog, 1 min run x 4
speed : jog = 7.0, run = 11.0

Diet :
0830 - 1 glass of milk + 3 tbsp of oats and 1 cap of fish oil

1030 - salad + some thousand island

1100 - 32g of raisins

1200 - 2 slices of bread + 1 slice of cheese + mayo tuna spread

1400 - finish up the can of tuna left for my sandwich earlier

1900 - salad + some thousand island

2100 - 3.5tbsp of oats + instant mushromm soup

2200 - some salted chicken from pasar malam

This post has been edited by ChrisGirl: Oct 28 2007, 09:22 AM

Date : 27-10-2007 Saturday

Squats
1 x 8 x bodyweight
1 x 5 x 45.0lbs (bar)
1 x 5 x 50.0lbs
3 x 5 x 65.0lbs

DL
1 x 5 x 65.0lbs
1 x 5 x 70.0lbs
1 x 5 x 80.0lbs

Lats Pull Down
1 x 10 x 19
3 x 8 x 26

HIIT
4 mins jog, 1 min run x 4
speed : jog = 7.0, run = 11.0

Swim a couple of laps on a 25m pool

Diet :
0830 - 1 glass of milk + 3 tbsp of oats and salad + some thousand island

1400 - yoshinoya : half rice + beef + salad + some miso soup

1530 - handful of cashew nuts

2100 - few pcs of uncle bob chicken, fruit rojak, taiwan sausages, fried mushroom, glutinous rice +black sesame + peanut in soya bean

Note :
I couln't control my diet on saturday dinner and sunday lunch


This post has been edited by ChrisGirl: Oct 30 2007, 10:20 PM

Date : 30-10-2007 Tuesday

Squats
1 x 8 x bodyweight
1 x 5 x 45.0lbs (bar)
1 x 5 x 50.0lbs
3 x 5 x 65.0lbs

DL
1 x 5 x 65.0lbs
1 x 5 x 70.0lbs
1 x 5 x 80.0lbs
1 x 5 x 90.0lbs

Low Row
3 x 10 x 19

HIIT
4 mins jog, 1 min run x 4
speed : jog = 7.0, run = 11.0

Diet :
0830 - 1 glass of milk + 3 tbsp of oats

1200 - 1 slice of bread + 1 can of mayo tuna

1300 - salad + some thousand island

1400 - 1 fuji apple

1600 - quaker granola bar

2100 - 1 whole coconut

1030 - low fat yogurt

Note :
no dinner yet coz fighting with bf

This post has been edited by ChrisGirl: Oct 30 2007, 10:40 PM

why fight with boyfriend until now? lol.

ur deadlift are looking good. hit 95 soon. do a 5lbs increment once it feels easy, put 2.5lbs plate extra on each side.

wait until we meet again i'll check your deadlift form

knowing that u do weight training, u bf still dare to fight with u

hehe actually 90lbs is still bearable will try to increase the weight after a week or something

haha he is never afraid of me... he is super confident that he can pin me down with just one hand... and he has been successfully doing that untill now

Date : 03-11-2007 Saturday

Squats
1 x 8 x bodyweight
1 x 5 x 45.0lbs (bar)
1 x 5 x 50.0lbs
3 x 5 x 65.0lbs

DL
1 x 5 x 65.0lbs
1 x 5 x 70.0lbs
1 x 5 x 80.0lbs
1 x 5 x 90.0lbs

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

back extension
3 x 20 x bodyweight

sit up
3 x 20 x bodyweight

HIIT
4 mins jog, 1 min run x 4
speed : jog = 7.0, run = 11.0

Diet :
0830 - 1 glass of milk + 3 tbsp of oats

1500 - sakae sushi

2030 - soul out
had 1 glass of long island, 1 sakae san pizza and down 1 mug of beer before leaving (penalty for leaving early)

now... how much cardio must i do to burn down all the excess carbs and liquors i have taken

Note :
I forgot to include this earlier... i think its time for me to increase mt speed for HIIT... coz me n noel has been talking inbetween our HIIT LOL not intense enough

This post has been edited by ChrisGirl: Nov 4 2007, 09:48 PM

Oi starving ah you

u mean my lunch and dinner or... the break between my breakfast n lunch... was working out from 1100 till around 1400 i think... suppose to go lunch... but instead went walking around MV with noel and mei li, wanted to go hideki for lunch in one bangsar but not open and the name changed to fukuya LOL... went to bangsar village instead


This post has been edited by ChrisGirl: Nov 4 2007, 09:56 PM

Date : 04-11-2007

Diet :

1200 - buffet lunch at Noble House ate plenty of stuff

2000 - lunch at my dad's frens place
had some rice, vege, squid, tofu and 4 glass of red wine

Note :
Planing to workout next morning... hopefully i can wake up

dont hope. must wake up and train!

Date : 05-11-2007 Monday

Squats
1 x 8 x bodyweight
1 x 5 x 45.0lbs (bar)
1 x 5 x 50.0lbs
3 x 5 x 65.0lbs

DL
1 x 5 x 65.0lbs
1 x 5 x 70.0lbs
1 x 5 x 80.0lbs
1 x 5 x 90.0lbs

Lats Pull Down
3 x 8 x 26

Cable Pull Down
3 x 10 x 10

Leg Raise
3 x 10 x bodyweight

incline sit up
3 x 15 x bodyweight

HIIT
4 mins jog, 1 min run x 4
speed : jog = 8.0, run = 11.0

Diet :
0700 - 1 glass of milk + 3 tbsp of oats

1030 - quaker granola bar

1230 - 2 slices of bread + 1 slice of cheese + 1 can of mayo tuna

1600 - lays potato chips

1630 - capsicum + tomatoes

2130 - fish paste noodle

2200 - half cup of yogurt (nestle extra creamy)

This post has been edited by ChrisGirl: Nov 5 2007, 11:17 PM

wat is the roll eyes about... all my hardwork!!!

i think tis about the potato chips LOL WUT

haha... maybe part of the potato chips... but i think part of it is some other stuff

what its gonna be anyway nice fore arm picture lol

wat forearm pic??? the link i sent to you yesterday??? or???

Chris has a lot of testosterone

testosterone is GOOD

testosterone is no good for a girl!!! testosterone is for man...

Well apparently too much testosterone in a girl's system will make her miss her periods, have hair at weird places, emerging bald spots, acne.... i dont know how that's a good thing

haha... i got plenty of hair on my arms

but hten u'll grow muscle man lol

can i haz some of it kthx

i think i am gonna have plenty of them... its only approx. 3 mths training now...

---

Added on November 6, 2007, 1:26 pm should be doing more cardio instead of weights now

This post has been edited by ChrisGirl: Nov 6 2007, 01:26 PM

It's a fact that when a couple is in love, The man's testosterone level will decrease and he will start to do all those lovey dovey stuffs. Where as the woman's testosterone will increase and make her wanna do things that should not be mentioned here.

Chris.. no worries... hahahahahahaha

oiks noel... wat is that suppose to mean eh???

my bf's testosterone definitely has not gone down... i lost in last nite's wrestling with him... lolz

wrestling?

yaya wrestling he pinned me down again... no chance to kickback before the count of 3...

did he row u? LOL

wrestling wrestling or bed wrestling ?

I said testosterone~! Not strength what...

and the fact that u said u wrestled with your bf last night proved my statement..

jones,

how is he gonna row me???

he complained that i am very heavy... the fact is, yeah i am very heavy looking at my size...


noel,

how am i suppose to prove to u? i didnt video cam wat happened yesterday...

Chris didnt get the row joke

LOL WUT gotta row mate. gotta row more.

uhm... i really dun get the row joke and wat so bout row eh ?

did i teach u bent over row?

uhm once...

the one bend down to row ???

and then???

???

---

Added on November 6, 2007, 1:41 pmhaha... know also pretend dunno

This post has been edited by ChrisGirl: Nov 6 2007, 01:41 PM

oh man u dont get it yet? lol

hard to explain it here

lolz... dun bother explaning to me

u guys r perverts

lol i didn't start it...

did i? lol

Date : 06-11-2007 (Tuesday)

Diet :

0900 - 1 glass of milk + 3 tbsp of oats

1230 - 2 slices of bread + 1 can of tuna in mayo

1430 - low fat yogurt

1830 - low fat yogurt + 1 apple + 3pcs of almond biscuit

2030 - KFC garden salad + 1/2 mashed potato + some pepsi

2230 - 4 big strawberries

went to buy some groceries from supermarket, but i am not posting them in the groceries thread coz my bf added some junk in it... but i just wanna post the yummy strawberries in here



This post has been edited by ChrisGirl: Nov 7 2007, 12:28 PM

holy god why there is no protein in 830 and 1030?? ditch the pepsi plox

by now haven't you learnt that xtina doesn't want it as bad as us?
It's either pepsi, or yogurt or chocolates.

I don't know whether it's bcos she doesn't want it....
or she's just mocking us.
"hey, i can have chocolates and still look lean"

hmm, milk has protein rite ? btw do i need protein so frequently? i had some of it only... coz it comes with my bf's dinner plate

i am still a newbie in here... and i have been realy controlling my junk food intake during this study leave dy... previous study leaves, i only stuff myself with junk foods and nothing else... so this is a progress dy (for me atleast).

i know u r jealous there, moreover u lost ur bet and u owe me $$$

WTF? bodacious is King?

chris, protein in everymeal. everysingle meal. a meal with protein is not a meal, not even a snack. a meal with protein only, no carb, is not a meal, is a snack. u should be taking 3 meals, and 2-3 snack

oops.... busted

ur ass got banned?

i thought i told u that already?
didn't wanna be batman..... so....

whaoh, protein in everymeal... breakfast, lunch and dinner... eating out is possible... but when i am home abit tough, i am not cooking

that'll make my breakfast wrong, lunch is fine dinner varies...

i should add an egg in my breakfast? but my breakfast has carbs (oats) + protein (milk-minimal protein) but its still alright rite? if i were to take eggs daily, i really need to skip the yolks... cholestrol level increased from last year despite all the fish oil

my lunch has crabs (bread) + protein (tuna)

snacks are protein (yogurt) / fiber (vege/fruits)

dinner (eating out, depends)

amazingly my cholesterol level dropped drastically after ditching carbs. I have weird genes I tell ya

blame my dad for my cholestrol level been working out over the 3 mths still no effect (blame any other things but not my diet)

did the yolk. take the whites.

Date : 10-11-2007 Saturday

Squats
1 x 8 x bodyweight
1 x 5 x 45.0lbs (bar)
1 x 5 x 50.0lbs
3 x 5 x 65.0lbs

DL
1 x 5 x 60.0lbs
1 x 5 x 70.0lbs
1 x 5 x 95.0lbs

MP
1 x 5 x 25
3 x 5 x 30

Lats Pull Down
3 x 8 x 26

Leg Raise
3 x 10 x bodyweight

HIIT
4 mins jog, 1 min run x 4
speed : jog = 8.0, run = 11.0

Diet :
0700 - 1 glass of milk + 3 tbsp of oats

1400 - below is my lunch

Serving for 4


this is my portion


guys this is flower according to noel


2000 - steamboat

2200 - 2pcs tiramisu cake (my grandma's birthday)

This post has been edited by ChrisGirl: Nov 11 2007, 12:38 PM

one hell of a meal. must go again lol

thumb up for the vietnamese food

next saturday again la lol

haha... anything will be fine with me... i am a glutton

OH SHI-

Date : 17-11-2007 Saturday

Squats
1 x 8 x bodyweight
1 x 5 x 45.0lbs (bar)
1 x 5 x 55.0lbs
3 x 5 x 65.0lbs

DL
1 x 5 x 55.0lbs
1 x 5 x 95.0lbs

MP
3 x 10 x 30lbs

BP
3 x 10 x 40lbs

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Lever Seated Crunch
3 x 10 x 36kgs

Leg Raise
3 x 10 x bodyweight

HIIT
4 mins jog, 1 min run x 4
speed : jog = 8.0, run = 11.0

Diet :
0900 - 1 glass of milk + 3 tbsp of oats

1400 - beef noodles

1530 - "guai lin gou"

2100 - few pcs uncle bob chicken + some kuih + fruit rojak + ginger soup glutinous rice ball + few sip of carlsberg special brew

This post has been edited by ChrisGirl: Nov 18 2007, 09:11 PM

w00t , chris gettin hardcore !!!

"guai lin gou" is it good for health? I had it everyday man.

Wow , your workout for so much and your diet is so small though... Really salute you

haha like this also consider hardcore meh ?

sorry, my diet on saturday and sunday are abbit twisted one normal days will consist of almost 5-6 meals

smiling and deadlifting sure is hardcore! hHAHAHAHAHA sorry ah saturday i'm not going didn't tell u lol

jones kept on remembering last saturdays workout...

i think i should be the one saying sorry call u so early in the morning... i woke u up rite

o.O smilling and dead lifting?

oh, sorry to Chrisgirl and the internet(S) hero sitting below me

This post has been edited by Gundam Wing: Nov 19 2007, 06:45 PM

wtf is ur problem? giving out other ppl's picture?

Date : 24-11-2007 Saturday

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Shoulder Press
3 x 10 x 15lbs each

Bench Press
3 x 5 x 40.0lbs

Decline Sit Up
3 x 12 x bodyweight

Low Row
3 x 10 x 19

Barbell Ab rollout
3 x 12 x bodyweight

Leg Raise
3 x 12 x bodyweight

HIIT
1 mins jog, 1 min run x 7
speed : jog = 8.0, run = 11.0

Diet :
0900 - 1 glass of milk + 3 tbsp of oats

1300 - miso soup ramen + chicken

1900 - Below is a gluttons meal





this is hell a lot of cardio to be done

This post has been edited by ChrisGirl: Nov 25 2007, 09:09 PM

Date : 25-11-2007 Sunday

Workout :-

Swimmming
but sad to say that i only manage a couple of 25m laps... i was babysitting my younger brother

Diet :-

1200 - Yong tau foo : chili + bittergourd + fish paste + fried tau foo pok + fu pei and kopi o' ice

1630 - 2 slices of cakes (butter cream)

2000 - little rice + 1 serving of fish + lots of vege and lots of fruits

This post has been edited by ChrisGirl: Nov 25 2007, 09:10 PM

I'm seriously baffled how you could still maintain your current self with all those delicious food u r consuming.

It's a gift that u have. Use it wisely~!

I'm seriously envious of you ~!