hi,

let me start out with the stats.

age:24
sex:f
weight:48kg
height:157cm
bf:using circumference tape wise was 26%

goal:43kg
height:to not shrink at this attempt
bf :18%
time frame:3-4months

used to be athletic, had body fat around 19-20% but well,let's just say i didn't take care of myself.i'm still able to clock in 10 minute mile but with alot of effort.currently using the body sculpting bibble as a reference although having dificulty fine tuning it to cater for malaysian food selects.

i will update on diet and routine.but will just give you the gist of it.5 meals per day,if i could sneak it in.2 cardio workout for 5 days and pilates and weight workout in interval.

started up up a few months ago but had to stop due to some unforeseen circumstances which had set me back for a month.started up again for about 2 weeks ago before got sick and had to lay off working out for 4 days.so early to fall off the bandwagon:(.

i'm ready to get up and brush myself off and hopefully stick with it till i reach my target.


p/s-for a girl my biceps are coming along nicely and excited to be able to do 15 man pushup at a time without exerting myself too much.excited to see more progress as my body changes.

ultimate goal:16% bf


thanks for reading and your support.

Hey blueq,

I think you are well on the right track here. Your goals are definitely reachable if u continue with your current routine.

Good Luck ~@!

good luck, but 43 kg for 157cm kinda underweight?


Chow

There's no such thing as 'underweight' for Msian girls

18% bf is very very impressive for a girl.

thanks all for support.


allright.only had 3 1/2 meals...couldn't sneak in more.

interesting fact i learnt from the bible as in the body sculpting bible.takes about 20 minutes of working out before you start burning fat,that's why it's recommended that you workout in the morning with an empty stomach or right after doing weights,when the glycogen rate is depleted. if not you gotta workout out 40 minutes to burn 20 minutes worth of fat.

routine today
weights.
10 minutes of jump rope.15 minutes of running.
2 set of push ups of 15 and 150reps of various ab excercises.



will elaborate on routine later.

couldn't workout as long as i wanted since i gotta catch rambo.

dissapointed in john rambo def.

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Added on January 29, 2008, 7:42 pmday 2,


the routine done today:

morning:with an empty stomach

crunches 2 sets 25
lying leg raise 2 sets of 25
bicycle crunch 2 sets of 25

skip rope for 10 minutes
interval speed running for 20 minutes

evening:
pilates for 20 minutes
interval speed running for 20 minutes.


my normal weight routine:
break in routine for 6 weeks

routine for mondays
db one arm row 2x15
push up 2x15
db shoulder press 2x15
standing calf raise 2x15
db curl 2x15
overhead db extension 2x15
db squat 2x15
stiff legged deadlift 2x15

will put up food log soon.


happy working out!

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Added on January 30, 2008, 11:38 pmallright day 3.


woke up to 20 minutes of interval speed running.10 minutes of skip rope.

meals.

120g of protein
40g ofcarbs(low carb day)
24g of fat

how to determine your sources intake.

protein=lean body mass(lbm)x1.5
carbs=low day, lbmx0.5
med day, lbmx0.88
high day, lbmx1.5
good fats=lbmx0.3

evening

weight workout consisted of
db squat 2x15
db lunge 2x15
ballet squat 2x15
stiff legged deadlifts 2x15
one leg standing calf raise 2x15
upright row 2x15
standing calf raise(2 legs)2x15
tricep kickback 2x15

hiit for 20 minutes.

fuh,i'm tired already.


hope that was helpful .

till tomorrow.

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Added on January 31, 2008, 7:05 pmok,

apparently i've made a mistake with my body fat test calculation.so apparently i have 22% bf,but i don't feel like 22%,so will workout on asumption of 25% bf instead,because tape measurement usually have like a 2-3% off accuracy.

if you're wondering how to calc. your bf,here goes.

you need measurements(with tape offcourse):(for women)

wrist,hips,waist,forearm
weight

weightx0.732=a
a+8.987=b
wrist divide by 3.14=c
waistx0.157=d
hipx0.249=e
forearmx0.434=f
c+b=g
g-d=h
h-e=i
f+i=lean body mass

bfpercentage=(weight-lbm)x100=answer divide by 125=your body fat percentage.

workout for the day

morning= interval speed running 20 minutes
crunches 100

evening=pilates 20 mins
hiit 15mins
skip rope 10mins
bicycle crunch 50
lying leg raise 50

diet consist 0f=

protein shake
cottage cheese
tuna in a can
white fish
boiled egg
flaxseed oil


med carb day

hope to get that hard rock ab soon!


enjoy your holidays!

will post before pic ,maybe.

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Added on February 19, 2008, 4:30 pmback,


so with the chinese new year stint,well and with some muscle injury i guess my progress is not sabotaged..which is good.

had a recent injury from ezbar,i think i kind of pushed my self too far with a ~15kg weight lunges,and curls.so back on 4kg dumbells as my muscles are still slightly sore.

was doing weights everyday for specific muscle group everyday and lowered the repititions to 12 and heavier weights ,but had to stop completely for the past 4 days because of the injury.so, working back on 3 days a week weights for a whole body working out.had to lower down to 2kg dumbells for tricep workout since it's where the main injury was,but have been stretching the muscles everyday so,kinda helped with the healing process.



i'm still at 47 kg but my bodyfat level is at 21%.kinda frustrating to see the abs are coming together oh so slowly.noticed breasts are getting smaller,hate that women's body are engineered that way.


improvements:20 pushups in one go
9.5 minute mile
weights with 5 kg dumbells from 4kg
fast jump rope for 2.5minutes straight


plans for the week
get back on the full body 3 day week weight training,with 4kg weights at 12 repitions for 3 sets and incorporate some circuit training.trying slide in back morning cardio since i've been slacking on that for the past 2 weeks and incorporate some knee strengthening workout.

have a good week!

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Added on February 19, 2008, 4:33 pmoh and increase duration of cardio to 30 minutes a session.

This post has been edited by blueq: Feb 19 2008, 04:33 PM