My PREVIOUS statistics => Round 1

Measurement type: First Reading before workout (7 Oct 2007) | Previous reading (6 Dec 2007) | Current reading (7 Jan 2008)
Weight (kgs) : 86.1 | 75.9 | 73.8 (lost 12.3kgs)
Fat % : 54.++% | 38.4 % | 38.8 %


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Just started my work out 3 days ago. Increasing the intense slowly.
Today burned 245kcal, ~3km running, with varying speed, for 30 mins + 30kcal cycle + 3 sets of benchpress.
On moderately strict diet.
This journal is to keep myself motivated + monitor my progress.
Comments are welcome.

This post has been edited by ryansxs: Aug 4 2009, 08:56 AM

hebat.... but u need a better intro than that.
your current stats?

Ok sorry about that.
I am 86kgs (167cm) right now, with almost 50% of it is fats (pretty sad).
My long term goal is to get a good body shape, with nicely build muscle.
Short term goal is to reduce 10kgs soon (maybe in 3 months or less, i am not sure about this).
My plan now is to reduce 5kgs 1st.
Currently forcing myself to get up, and go to gym, trying my level best to achieve 6 days per week of cardio (hope i can make it).
Maybe any of you can help me, with the calories calculations, and how it is related with the fats in my body. Is the amount that im burning now (considering i do cardio everyday) can i lose 5kgs soon?
My diet, i cut down a lot on my rice, very less portions. Can say 1/4 of what i use to eat, more vege and still got meat at times.

don't worry... by opting to exercise and control ur diet, you will lose that extra weight soon.
But only until certain extent, you will reach a plateau, then you gotta adjust ur diet again if you wanna lose somemore.

Ok, thanx for the advice. i hope i can keep motivated. will put in my progress here, so that i can monitor and so that you guys can shout at me, when i dont update (means im sleeping at home)
wanted to ask, do i need to run more and more? or i keep it the same? and do other cardio, such as cycle more? any comment?

This post has been edited by ryansxs: Oct 10 2007, 02:06 PM

losing weight = calories in vs calories out.

You burn calories even if you sleep the whole day.
How much calories u burn is dependant on a lot of factors (ur metabolism, age, gender, mass, daily activity etc etc)
So if you're eating less than what your body requires a day, you'd still lose weight even without exercising.

Losing weight is like 70% diet & 30% exercise.

Exercising helps to burn more calories, so of cos the more you do it, the easier it is for you to meet the calories out > calories in requirement.

But if you're thinking of exercising like a madman and at the same time eat like a pig, it won't work.
Putting on calories is way easier than burning them off.

You didn't put on the weight in few weeks' time, so don't expect to lose it in a few weeks too.

of course u increase your intensity always. doing the same thing aint gonna help. its common sense

Jones is right... your body will always try to find ways to save more energy so that you can survive longer.
It's just how we're created. You will burn less calories after getting used to a certain pace, so it is advisable to increase intensity to shock ur body. Your body is smart but you gotta outsmart it man

Had a night session just now. 200kcal running and 50kcal cycle.
Schedule tomoro is for evening session.

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Added on October 12, 2007, 2:35 am11Oct2007
270kcal of running ~3.5km and 80kcal of cycling.

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Added on October 12, 2007, 8:17 pm12 Oct 2007
280kcal running and 90kcal steps. total of 370kcal.
dinner ate vege +egg+sardin+little rice. cant help it on the vege and sardin, felt really hungry.
will try to be more careful tomoro.
tomoro will be afternoon schedule.

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Added on October 13, 2007, 1:09 pm13 Oct 2007
Today is my rest day. Body kinda tired.
Will try go to gym tomoro.

This post has been edited by ryansxs: Oct 13 2007, 01:09 PM

for a beginner to run 3km is very good..keep up a good work!!

Thanx Bro.

14Oct2007
300kcal of running (~3.5km) in 25mins (new record for me), 100kcal on steps.

looking good. only running?

and also, to keep your journal up

http://forum.lowyat.net/index.php?showtopi...8&hl=merge+post

Thanx.
Well, i do weights little after my running and steps(more for my chest). At times i do cycle. Yeah, my prime is running.
I plan to alternate cycle, steps and running, so that my body wont just get use the same routine.



This post has been edited by ryansxs: Oct 15 2007, 12:16 AM

do weight trainng before cardio

Ok. Noted, will do that.

15Oct2007
Did not go to gym today. I went for futsal game with my friend and had a very good game. Seems i can run more and feel lighter.
Tomorrow definitely the day i have go to gym, not sure on the time yet.
Yesterday was week 1 for me.

16Oct2007
Went to gym in the morning today, did weights before i do my cardio. I was feeling tired still, maybe due to yesterdays game. I had to vary my speed a lot today, to cope my target of 310kcal. I feel like i cheated a bit, as i at times reduced the speed to walking speed. Cant help it though, it was tough day today. Hope i can do better tomoro.

Bro, if u had an intense Game the day before, dont do weight, do it the next day. if not u gonna suffer putting too much stress on the CNS. schedule your weightlifting days nicely to avoid over trainng and to maximize efforct and result

Ok bro, noted.
Usually i try to do weights in alternate time. one day upper body, one day lower body. I did not know about over stressing. Thanx for the info, i will try to be careful nxt time.

what u do for weights? since u r doing lots of cardio, do heavy compound exercise to save your muscle mass. u wont like it when u have your six pack and a weak body together