I realize people here are generous in giving advice and comments, so I decide to start my own workout journal since I'm new to this gym thing and there's no one around to guide me.

My goal would be to lose as much fat as I can, and stay healthy. Hope you guys can give me some guidance/comments

Current stats:

Current stats:
Weight: 74.2kg
Body fat %: 32.5%
BMI: 26.3


Previous stats:




This post has been edited by GreenNerdy: Oct 9 2008, 10:29 PM

i think you need to eat more protein, add up 1 or 2 meals.
for workouts, try to use free weights instead of machines. yes, you need to learn the correct form.
train ur large muscle first, like legs, chest, back. then only isolate small muscle like biceps and ads.

your diet failed miserably.

i knew you were gonna say that!

Green Nerdy,

Maybe this might help you in planning your exercises:

http://www.bodybuilding.com/fun/trans6.htm

There are lotsa examples of transformation in this website. Please feel free to browse through.

Cheers

ok i'll try..
eat more only on workout days or every day?

---

Added on March 9, 2008, 2:54 amtake more protein?

---

Added on March 9, 2008, 3:02 amThank you so much!

This post has been edited by GreenNerdy: Mar 9 2008, 03:02 AM

no time to read but wow, u're tall

tall + fat =

---

Added on March 9, 2008, 11:47 pm
Diet:

(woke up at 2pm )
2:15pm - low fat milk
3:00pm - old town curry noodle
8:00pm - yogurt
10:30pm - milk + 3 hard boiled egg white


Didn't work out today, went to the market to restock and spent the rest of the day doing house chores (plus gossip) (macam auntie)

Question: what can I do to stop my boobs from shrinking? shrink quite a lot since i started going to gym...

---

Added on March 10, 2008, 10:20 pm
10/3/2008

Gluteus machine - 20 x 3 (15, 17.5 and 20kg)
Vertical chest press - 20 x 2
Hip abduction & adduction - 20 x 3 ( 23kg)
Leg press - 20 x 4 (26, 34, 34 and 42kg)
Ab crunch - 30 x 5
Seated tricep extension - 20 x 3 (9kg)
Cross trainer - 65 minutes


Diet:

9:00am - Muesli with low fat milk
10:30am - work out
2:00pm - watermelon
2:30pm - lunch (vegies, tofu, chicken and a bit of rice)
7:30pm - low fat milk
8:30pm - dinner (vegies, tofu, egg, some rice, vitagen)

This post has been edited by GreenNerdy: Mar 12 2008, 11:40 AM

11/3/2008

No workout, sit in front of the computer whole day to do assignment


Diet:
1:00pm - Muesli with low fat milk
5:00pm - Yogurt
7:00pm - Dinner (Vegies, potato, chicken wing and some rice)
9:00pm - low fat milk

I would strongly suggest that you start doing cardio exercises. This would help you to reduce your fats.

No choice. Nothing you can do about it. It is fat. U reduce body fat....ur boob size oso will be reduced.

Sad but true.

Thanks..
hmm i'm trying to do cardio exercise at least 3 times 1 hour a week..
is it enough? or i should do it everyday?

---

Added on March 12, 2008, 9:39 pmErr nothing can do to minimize the reduction? lol ><

Then after losing certain amount of fats i might wanna start a new topic in girl's club

This post has been edited by GreenNerdy: Mar 12 2008, 09:39 PM

12/3/2008

Squat (without any weights) - 20 x 1, 10 x 2
Gluteus machine - 20 x 3 (15, 20, 20kg)
Hip abduction & adduction - 30 x 1 (16kg), 20 x 2 (23kg), 10 x 1 (30kg)
Leg press - 30 x 3 (60, 90, 90lbs)
Ab Crunch - 30 x 4, 20 x 1
Compound row - 20 x 2 (12.5, 20kg)
Cross trainer - 65minutes


Diet:
10:30am - Old town bread and milk tea
2:30pm - low fat milk
3:30pm - workout
7:00pm - Dinner (Sushi king - ate egg, tofu and 4pcs of sushi ><)
9:30pm - low fat milk

Exercise is good but dont over do it.

Do it on alternate days.
Day 1:Exercise
Day 2: Rest
Day 3: Exercise
Day 4: Rest

more or less something like that...and also "listen to your body"

There is nothing u can do to minimize the reduction. we are in the same boat.
maybe you could do more chest exercises...

silicon is the way to big boobs. its safe, inexpensive and durable.

yep i'm doing that..
tried doing cardio 3 consecutive day..really cannot tahan

---

Added on March 14, 2008, 12:04 amsorry to hear that ><
anyway which gym do you go to?

---

Added on March 14, 2008, 12:06 amif i opt for silicon implant i might as well go for liposuction

This post has been edited by GreenNerdy: Mar 14 2008, 12:06 AM

13/3/2008

Rest day.
Squat - 10 x 4 (do at home without any weight)

Diet:
1:00pm - Muesli with low fat milk
3:00pm - 3 eggs
8:00pm - indo mee & low fat milk

keep it up!

why dont you post a picture of urself here... dont need 2 be shy... just 2 see progress then you can compare and we can push u 2 work harder ^^

thanks!
every reply you guys post became my motivation

---

Added on March 14, 2008, 1:12 amlol...shy
i'll think about it..thanks for the suggestion anyway..
maybe post my stats every week

This post has been edited by GreenNerdy: Mar 14 2008, 01:20 AM

I go to Fitness First IOI. Where do u go?
u might wanna tweak your diet. from what u have posted, u look like ur starving yourself.
U should eat more but spread them into a few small meals a day.
All the best!

I go to California Fitness mid valley. tot you go to the same club then can stalk you and learn some technique

I'm not starving myself on purpose..just that sometimes woke up late, or nothing to cook at home and lazy to go out makan...
i'll try to change..thanks

14/3/2008

Seated leg press - 4 x 20 (60, 90, 90, 90lbs)
Vertical chest press - 3 x 20 (~13kg)
Gluteus machine - 3 x 20 (15, 20, 20kg)
Hip abduction, adduction - 3 x 20 (23kg)
Ab crunch - 2 x 30, 2 x 20
Seated tricep extension - 3 x 10 (12.5kg)
Cardio - 65 minutes (~680 cal)


Diet:
10:00am - coleslaw, egg, curry tofu and a bit of mee-hoon (@cafeteria after class)
1:00pm - workout
3:30pm - small packet of HL milk
4:00pm - another small packet of HL milk
5:30pm - yogurt
7:00pm - Dinner


Today like no energy in gym..almost gave up halfway doing cardio..what might be the problem? not enough food/sleep?


This post has been edited by GreenNerdy: Mar 17 2008, 01:28 AM

15/3/2008

Rest day

Diet:
12:30pm - low fat milk
3:00pm - korean bi bim bap (1/2 serving), some BBQ pork
(super full till night time)

---

Added on March 17, 2008, 1:30 am

16/3/2008

(another) rest day -.-

Squat - 10 x 3 (without any weight)
Tricep exercise - 10 x 3 (using water bottle)


Diet:
1:00pm - low fat milk
2:00pm - Lunch (Vegie, tofu, meat, a bit of rice)
8:00pm - coleslaw
8:30pm - Dinner (Vegie, tofu, tempe and some rice)
1:00am - half glass of milk

This post has been edited by GreenNerdy: Mar 17 2008, 01:31 AM

17/3/2008

Gluteus machine - 3 x 30 (15, 20, 20kg)
Vertical chest press - 3 x 20 (14kg)
Seated leg press - 3 x 30 (34, 34, 42kg)
Seated calf - 2 x 30
Hip abduction - 3 x 30 (23kg)
Hip adduction - 3 x 30 (16kg)
Seated row - 3 x 20 (25kg)
Ab crunch - 2 x 30
Tricep extension - 3 x 30 (12.5kg)
Cardio, cross trainer - 65 minutes (700cal)


Diet:

5:00pm - HL milk (immediately after workout)
5:30pm - HL milk again (after shower)
6:30pm - Dinner (fish, tofu, egg, coleslaw)
9:30pm - one cheese tart
10:00pm - Milk (again)

too much milk. milk after workout and after shower is a very bad idea. drinking milk before sleep is even worst. u r gonna make ur self fat

Try to use the stepper as well for cardio as well.

From my experience, it's a lot more tiring doing the stepper than the cross trainer. I can do crosstrainer with the effort level = 17-20 for more than 30 minutes(max effort level = 25)

Whilst I have trouble just doing effort level =13-15 for stepper for anything more than 30 minutes.

Cheers.

ok noted.

then what should i take after workout?
coz i usually go workout first thing after i wake up, with empty stomach, so most of the time after workout i'll be very hungry..

---

Added on March 18, 2008, 5:34 pmOK tomorrow i'll try..

This post has been edited by GreenNerdy: Mar 18 2008, 05:34 PM

u take supplements? if u do take whey. if u dont take 2-4 bananas then within 1 hour go eat a full meal consist of protein, fibre and some carbohydrate

i don't take supplements.
i'll try bananas and full meal method tomorrow.

as for the whey is it in liquid form? if yes i might get some, more convenient than bringing bananas everywhere

thanks ^^

18/3/2008

Rest day

Squat (without weights) - 3 x 10
was standing from 11am straight to 6pm, can consider exercise or not?


Diet:

1:00pm - watermelon
1:30pm - Fried mee hoon
8:00pm - Dinner (Fish, spring roll, potato, vegie)

yeah. whey protein. very convenient. mix it water and u r good to go. cold water is fine

19/3/2008

Leg press - 30 x 4 (60, 60, 90, 90lbs)
Vertical chest press - 20 x 4 (14kg)
Gluteal - 30 x 4 (20, 25, 25, 25kg)
Row - 20 x 3 (25kg)
Hip abduction - 4 x 30 (23, 23, 23, 30kg)
Hip adduction - 4 x 30 (16, 16, 16, 23kg)
Seated calf - 4 x 30 (18kg)
Ab crunch - 2 x 30
Bicep curl - 2 x 20 (using 7lbs dumbbell)
Stepper - 35minutes at level 3-4


Diet:

9:30am - Old town bread
1:00pm - workout
4:30pm - after workout - coleslaw, egg, fish and a bit of rice
8:30pm - Dinner - Fish, vegie, squid and some fried rice

---

Added on March 20, 2008, 3:43 pmyou were right, stepper is lot more tiring than cross trainer, I sweat like mad yesterday while doing the stepper.
And after that half an hour i don't feel like doing anything already..straight away balik

next time should do cross trainer first then only stepper

---

Added on March 20, 2008, 3:44 pmI'll try to get one. Can mix with skim milk?

This post has been edited by GreenNerdy: Mar 20 2008, 03:44 PM

You can mix whey protein with skim milk.

Taste better that way. DON'T ever mix whey protein with hot water.

I am actually using the vanilla flavour one from Optimum Nutrition (ON) seems pretty alright.

This post has been edited by kianweic: Mar 21 2008, 08:28 AM

whey mix with milk is best la..

20/3/2008

Diet:

4:00pm - curry mee hoon
8:00pm - grill sting ray


Going back hometown tomorrow..that mean 4 rest day

25/3/2008

Seated leg press
- 6 x 30 x 32kg
- 1 x 30 x 41kg

Vertical chest press
- 7 x 20 x 10kg

Hip abduction
- 7 x 30 x 16kg

Hip adduction
- 7 x 30 x 23kg

Shoulder press
- 7 x 15 x 5kg
(most difficult machine i've ever done -.-)

Row
- 7 x 30 x 25kg

Cross trainer
65 minutes, 680cal


Diet:
11:00am - skim milk, bread
8:30pm - fish, rice

28/3/2008

Squat
- 8 x 15 (without any weights)
(don't know am i doing the correct way or not..feel very tired -.-)

Dip
- 8 x 10

Gluteal
- 4 x 30 x 20kg
- 1 x 30 x 22.5kg

Leg extension
- 8 x 20 x 18kg

Hip abduction
- 4 x 30 x 16kg
- 1 x 30 x 23kg

Hip adduction
- 5 x 30 x 23kg

Ab crunch
- 1 x 30
- 4 x 20

Cardio
- Cross trainer - 65 minutes, 720cal
- Stepper - 30 minutes, 200cal
happy with cardio today, gonna work harder next week

Shoulder still sakit from shoulder press the other day...
Losing weight at very slow rate, still no proper diet....

Why cant you mix whey in hot water?

because protein can be denatured by high temperature.

If that's the case, then we shouldn't boil our eggs? WTH!! The reason whey should not be mixed with hot water is because it will get clumpy. Whey mixes better with cold liquids.

oh..sorry my mistake. I always tot cannot mix whey with hot water because it will denature the protein

But i learned in biochemistry hard boiled egg whites contain a lot of denatured protein, that is why the structure is rigid and white in colour. As for whey many manufacturing company cold process them also, that is what make me tot they scared the protein will be denatured :/

sorry

OK then, good luck in gulping down your eggs raw...haha

eggs should be taken cooked because the human body cannot process the proteins in raw eggs

no way =.='''

---

Added on April 1, 2008, 9:53 pm1/4/2008

Cross trainer
- 60 minutes, 700cal
Stepper
- 30 minutes, 250cal


Diet:
10:30am - Cereal with skim milk
2:00pm - watermelon
2:30pm - fried mee hoon, soya bean milk
4:30pm - cardio
8:00pm - dinner - egg, tofu, chicken, few mouthful of rice
9:00pm - 1 egg tart
Later - Orange


Did cardio only for today, didn't have enough time..
might go again tomorrow if manage to finish lab early.

This post has been edited by GreenNerdy: Apr 1 2008, 09:53 PM

2/4/2008

Cross trainer
- 65minutes, 730cal
Stepper
- 14minutes, 100cal


Diet
8:15am - skim milk, egg tart
11:30am - some cashew nuts
1:00pm - soya bean milk
3:00pm - cardio
5:30pm - watermelon
7:00pm - honey dew, HL milk, one bun
9:00pm - grill fish, few piece of tofu, some chee cheong fun, orange juice
10:30pm - 19 floor of stairs, lift at my place not working again


Again, only manage to do cardio for today,
Lab and guitar lesson in the morning, and was rushing back to coll after cardio, rain so heavily so I just grab whatever i can get and eat.

This post has been edited by GreenNerdy: Apr 3 2008, 01:26 AM

just go for swimming ... best workout

wow...you can really cardio huh....respect.. i probably cant do 65minutes man...its too tiring lol..
730 calories in 65minuets thats some hard work...why not try joining those classes like bodypump or cycling?...i think it will be less boring lol...just a suggestion

yea agree with that.
I used to swim 5days a week with my housemates at condo's swimming pool.
but have to stop since the negros here love to kacau ppl

i listen to music and watch national geographic channel while doing cardio. without those i won't be able to push myself to 65minutes
thanks for the suggestion, will definitely try out those classes..so far i've been to step class for few times only

3/4/2008

19 floor of stairs again today, with a lot of groceries from giant

12:30pm - fat free yogurt
2:00pm - 1 bread, 2 piece of oreo biscuit
7:30pm - dinner - steam fish, tofu, vegetable, soya milk
10:00pm - few bits of kit kat while gossiping


Going to gym 10/11am tomorrow morning, happy

4/4/2008

Gluteal machine
- 2 x 30 x 20kg

Leg press
- 1 x 30 x 23kg
- 7 x 30 x 32kg
- 1 x 10 x 41kg

Leg extension
- 8 x 20 x 14kg

Row
- 8 x 20 x 25kg

Chest press
- 4 x 20 x 12.5kg

Tricep extension
- 4 x 30 x 9kg

Treadmill
- 10minutes @ 6.5kph

Cross trainer
- 45minutes, 520cal

Stepper
- 30minutes, 220cal


Diet:
10:30am - workout
2:30pm - watermelon
3:00pm - grill dory fish, 1/2 rice
5:00pm - skim milk
7:30pm - yogurt
8:00pm - 1/2 portion of old town curry mee hoon


Forgot to bring the key for shoe locker today, somemore shampoo and shower gel also in the shoe locker..end up wearing sneaker to workout and use the shampoo provided by CF

hopefully monday can go again..having exam on wednesday

---

Added on April 11, 2008, 3:37 pm
Fell sick on exam day. This 2 days all I've been doing is eat/sleep only.
Hopefully tomorrow or latest by monday can start going to gym again..
1 whole week of rest + food

edit: updated stats on page 1

This post has been edited by GreenNerdy: Apr 11 2008, 03:50 PM

14/4/2008

Leg press
- 7 x 30 x 32kg

Leg extension
- 7 x 30 x 15kg

Hip abduction
- 5 x 30 x 16kg

Hip adduction
- 5 x 30 x 23kg

Row
- 4 x 30 x 25kg

Cross trainer
- 30 minutes, 340cal

Stepper
- 15 minutes, ?cal


Still not feeling well. Very tired while doing cardio and had pressure problem in the ear -.-
Going again tomorrow, must sleep well tonight.


Diet:
4:00pm, 6:00pm - fruits
6:30pm - one bun
8:00pm - Dinner - egg omelette, some fried rice

15/4/2008

Chest press
- 5 x 20 x 12.5kg

Ab crunch
- 1 x 30
- 3 x 20

Tricep extension
- 5 x 30 x 9kg

Cross trainer
- 45 minutes, around 500cal

18/4/2008

Gluteal machine
- 7 x 30 x 20kg for each leg

Leg curl
- 5 x 30 x 18kg

Leg press
- 7 x 30 x 32kg

Leg extension
- 7 x 20 x 14kg

Hip abduction
- 7 x 30 x 23kg

Hip adduction
- 7 x 30 x 16kg

Row
- 1 x 30 x 25kg
- 4 x 20 x 25kg

Cross trainer
- 65minutes, 740cal


Diet

8:30am - cereal with skim milk
2:00pm - curry mee hoon
3:00pm - yogurt

21/4/2008


Did cardio only for today. Going again tomorrow for weight and cardio.

Cross trainer
- 65minutes, 764cal

Stepper
- 30 minutes, 230cal


Diet:
3:00pm - egg, tofu, beef, 1/4 rice
4:30pm - gelato's melon ice cream
7:00pm - nando's 1/4 chicken, coleslaw, some chips
9:00pm - yogurt


went to the Kenko's fish spa at mid valley today
make me feel wanna keep those fish at home

22/4/2008

Gluteal machine
- 5 x 30 x 17.5kg

Leg curl
- 5 x 30 x 18kg

Leg press
- 5 x 30 x 32kg

Row
- 5 x 20 x 25kg

Back extension
- 5 x 30 x ?kg (forgot)

Tricep press
- 5 x 30 x 32/37.5

Cross trainer
- 45minutes, 530cal


Diet:
3:00pm - egg, tofu, beef
5:00pm - lemon meringue pie
8:20pm - fish fillet, rice


Might go to gym again tomorrow if i can wake up around 7am.

25/4/2008

Cardio only.
Cross trainer, 65minutes+, 800cal


Diet
3:00pm - egg, chicken, tofu and some rice
7:30pm - soy bean milk, high fibre biscuit
Later - 3 hard boiled egg white



This post has been edited by GreenNerdy: Apr 28 2008, 11:54 PM

28/4/2008

Chest press
- 5 x 20 x 14kg

Peg fly (dunno what is it called actually)
- 3 x 12 x 9kg

Tricep press
- 5 x 30 x 24kg

Hip abduction & adduction
- 5 x 30 x 23kg each

Cardio
- Cross trainer, 65minutes, 800cal
- Arc trainer, ?min, 80cal



Diet:
1:30pm - egg, tofu, beef, 1/4rice
3:30pm - honeydew, soya bean
6:30pm - Friday's sizzling sauteed chicken (chicken breast, 1/4 brown rice)
11:00pm - whey protein (hungry )

2/5/2008

Row
- 5 x 20 x 25kg

Leg press
- 7 x 30 x 32kg

Gluteal machine
- 5 x 30 x 17.5kg

Lat pull down
- 5 x 20 x 18kg

Prone leg curl
- 4 x 20 x 18kg

Leg extension
- 7 x 20 x 14kg

Back extension
- 4 x 30 x 37.5kg

Cardio
- Cross trainer, 50minutes, 630cal


Diet:
10:30am - 1/2 glass skim milk, 3 pieces high fibre biscuit
12:00pm - workout
3:00pm - whey protein (mix with water, taste awful , gonna bring some milk next time)
4:00pm - egg, tofu, beef, a bit of rice
6:30pm - old town curry mee hoon
8:30pm - yogurt
10:00pm - whey protein, 2 high fibre biscuit


Feel dizzy while doing cardio today, that's why stop at 45minutes and cool down for 5 minutes..

3/5/2008

Cardio only
- Cross trainer, 66minutes, 819cal


Diet:
8:00am - Cereal with skim milk
10:00am - cardio
12:00pm - whey protein with skim milk
1:30pm - 1/2 serving of fried rice, milk tea
5:30pm - chocolate pave, earl grey tea
8:00pm - yogurt, 3 piece of high fibre biscuit

5/5/2008

Again cardio only. Having headache when i reached the gym, tried my best to do 45 minutes of cardio then back home.

- Cross trainer, 45minutes, 560cal


Diet:
1:00pm - 1/2 serving of fried rice, beef, potato
4:00pm - cardio
6:00pm - soy bean milk
6:30pm - 1/2 serving of rice, fish fillet, some cuttlefish



edit: date

This post has been edited by GreenNerdy: May 6 2008, 11:41 PM

Admire your consistency and wil, going for cardio even though headache.
Normally, if i headache and then go cardio, my head will feel like it will be split open by the pain.

Your diet still is a bit iffy for me, but you might not have access to clean food in your area.

Keep it up!

edit: typo

This post has been edited by kiddc: May 6 2008, 09:03 AM

Thanks.
But last night my head was split open when i was sleeping

I seriously don't have access to clean food in my area.
In college most of the food are deep fried, or very spicy and oily (curry, sambal etc.). I've been trying to avoid those.
Tried to cook at home but lazy to go to wet market nowadays

Anyway thanks for the encouragement..will try to watch if not adjust my diet

6/5/2008

Gluteal
- 5 x 20 x 17.5kg (each leg)

Leg curl
- 5 x 20 x 18kg

Chest press
- 5 x 20 x 14kg

Leg extension
- 5 x 20 x 18kg

Pec fly
- 5 x 10 x 9kg

Tricep press
- 3 x 30 x 27kg
- 2 x 20 x 27kg

Cardio
- Cross trainer, 65minutes, 814cal



Diet:
8:30am - cereal with skim milk
11:45am - 2 high fibre biscuit
1:15pm - McD - filet-o-fish, regular fries, mineral water (1st McD since CNY )
2:40pm - workout
5:15pm - whey protein with skim milk
7:00pm - Oldtown kaya butter toast, milk tea
8:30pm - 2 dark chocolate


ON double rich choc + nestle omega 3 milk, taste like HL chocolate flavour

8/5/2008

Cardio only.
- Cross trainer, 65minutes, 824cal


Diet:
10:00am - cardio
1:00pm - lunch (egg, pork, ikan bilis, 1/2 rice)
4:00pm - 2 high fibre biscuit
7:00pm - dinner (old town polo bun -.-)

14/5/2008

Leg press
- 2 x 20 x 32kg

Hip abduction
- 5 x 20 x 30kg

Hip adduction
- 5 x 20 x 23kg

Row
- 1 x 20 x 25kg
- 4 x 15 x 25kg

Lat pull down
- 5 x 20 x 18kg

Back extension
- 5 x 20 x 37.5kg

Tricep extension
- 2 x 20 x 9kg

Tricep press
- 2 x 20 x 32kg
- 3 x 20 x 26kg

Cardio
- Cross trainer, 65minutes, 839cal



Diet:
11:00am - workout
2:00pm - whey protein with skim milk
3:00pm - lunch - chicken, tofu, egg, 1/4 rice, honeydew juice
4:40pm - soy bean milk
7:00pm - 1 huge orange
7:45pm - indo mee soup, 2 hard boiled egg white


This post has been edited by GreenNerdy: May 15 2008, 05:30 PM

17/5/08

Cardio only.
- Cross trainer, 65minutes, 842cal
- shopping (walk) for the whole evening



Diet:
11:15am - cardio
2:30pm - old town egg toast
7:00pm - curry katsu don
10:00pm (later) - orange

omg, the way u eat, icannot tahan lol like that.
Good luck, any pics ??

---

Added on May 19, 2008, 4:00 pmomg, when did shopping become cardio exercise

and just egg toast for lunch?
DAMN, i need to show my sis ur journal and hope she wake up and start following ur footsteps

This post has been edited by icypetals: May 19 2008, 04:00 PM

Cannot tahan means too little/all rubbish or both?
Don't follow my footsteps coz i'm eating rubbish lol.
Hopefully can start cooking at home again soon so i can eat better food...

Don't have pic yet, still very shy to post my own pic here.

19/5/08


Leg press
- 1 x 20 x 32kg
- 6 x 30 x 32kg

Leg curl
- 7 x 20 x 18kg

Leg extension
- 7 x 20 x 16kg

Pec fly
- 1 x 15 x 9kg
- 4 x 10 x 9 kg

Tricep press
- 5 x 20 x 27kg

Chest press
- 5 x 20 x 14kg

Cardio
- Cross trainer, 55minutes, 720cal
- Treadmill, 15minutes @ speed 3.5 (slow walk to cool down)



Diet:
10:45am - workout
1:20pm - whey protein with skim milk
3:45pm - indo mee soup, 2 hard boiled egg with 1 yolk
7:00pm - 1 orange
8:00pm - chicken rice - chicken breast with 1/2 rice



Hopefully can go again on wednesday morning, have lunch appointment at 1pm don't know can make it to the gym or not...

This post has been edited by GreenNerdy: May 19 2008, 11:19 PM

22/5/2008

Leg press
- 3 x 20 x 32kg

Lat pull down
- 7 x 20 x 18kg

Torso rotation
- 2 x 20 x 30kg (both sides)

Back extension
- 5 x 20 x 37kg

Tricep press
- 5 x 20 x 27kg

Tricep extension
- 3 x 20 x 9kg

Cardio
- Cross trainer, 65minutes, 847Cal
- Treadmill, 15minutes (to cool down), 48Cal
- Climb 19 floor of stairs after dinner


Diet:
11:15am - Workout
1:50pm - Whey protein with skim milk
4:00pm - indo mee soup with 2 full eggs
6:30pm - some prunes
7:30pm - yogurt
8:45pm - Dinner - fish fillet, pork, tofu, a lot of kangkung, 1/2 rice

why u don't take breakfast?
Breakfast is the most important meal of the day.

because i woke up quite late, and go to gym straight away..
and i realize that i have more energy and determination with empty stomach, whenever i go to gym late afternoon or evening (taken breakfast/lunch for the day), i feel less energetic and don't feel like doing anything...

24/5/2008 (Saturday)

Cardio only
- Cross trainer, 65minutes, 845Cal
- Treadmill (to cool down), 15minutes, 48Cal



Diet:
11:20am - Cardio
1:00pm - whey protein with skim milk
3:00pm - honey dew
3:15pm - Lunch - chicken cubes, tofu, egg, 1/4 rice
6:00pm - 5 piece of sushi
9:00pm - Dinner - a lot of vege, tofu, chicken, prawns, yam, 1/2 rice

26/5/2008 (Monday)


Glute
- 3 x 20 x 15kg (for each leg)
- 3 x 20 x 17.5kg (for each leg)

Leg curl
- 5 x 20 x 18kg

Chest press
- 5 x 20 x 15kg

Bench press (machine)
- 1 x 10 x 9kg

Pec fly
- 5 x 10 x 9kg

Hip abduction
- 5 x 20 x 30kg

Hip adduction
- 5 x 20 x 26kg

Tricep extension
- 5 x 20 x 9kg

Tricep press
- 2 x 20 x 27kg
- 3 x 20 x 23kg

Cardio
- Cross trainer, 65minutes, 843Cal
- Treadmill (to cool down), 15minutes, 48Cal



Diet:
11:30am - workout
2:30pm - whey protein with skim milk
3:30pm - lunch - beef, egg, tofu, 1/4 rice
6:00pm - soy bean milk
8:00pm - dinner - grill fish, carrot cake, 2 class of sour plum juice

This post has been edited by GreenNerdy: May 26 2008, 11:45 PM

Wrong post.... Sweat....

This post has been edited by Itori: May 26 2008, 11:50 PM

Okay honey, here's what I have to say;

Your diet, check. Nice for a person trying to lose weight
Your exercises...why and where did you choose them from? I see you put hip adductions and whatnot for 20 reps of five sets. If you're hoping you'll lose fat doing that, here's one article you should read.

http://www.exrx.net/WeightTraining/Myths.html#anchor7319578

Another thing is, you're doing way too many isolation workouts.



I'd strongly suggest the idiotic squats as usual. It eliminates a lot of the need to go with all those hip this, hip that, curl that this. Another plus, is your metabolism is spiked for the next 4-5 hours as well. You don't get that with all those machines.

Squat.

I like the fact that you have rows, but why are your rows five sets of 20's? IF you're strong enough to rep 20 reps for five, with 25KG's, why not just increase the weights to about 35KG and rep up to 10-12 only? More work, less time. Your tonnage may reduce, but since you're after losing fat, I say increase your intensity, drop the rest time.

You know why Crossfit melts fat like a blowtorch? Because it's short, precise and intense like a monster.

Just tweak that a bit, increase weights, do squats, do about 3-4 sets of 8-10 reps of a compound movement, and you'll probably move much faster in squeezing the fat out.

Do PM me if you have anything else that you think I may be able to guide you with. Btw, continue cardio. It's a must for females

Thank you very much for your opinion!

About my exercise, I read somewhere (forgot where) low weight, high reps to lose fats. And I have a friend who workout with a lot of weights, and she became very bulky, very huge shoulder, chest, etc. I am afraid of becoming like her if i do too much weight (lol) Will I? -.-
I wanna lose weight and fats, but I don't wanna

For those leg exercises, I did that much because butt and thighs are my main problem areas. I know squat is the most effective workout for those area, but I don't know the correct way of doing it. And i'm reluctant to ask those trainers because they'll crap PT with me.

Please teach me how to squat the correct way if you will

Anyway I'll try to increase the weights as you suggest. Rest time, i'm resting about 1minute in between sets, would that be ok?

I'll read the article tomorrow, very tired today brain not functioning

Thanks again~

dun have to worry about getting bulky if u increase your weights. maybe your definition of the word bulky could be different from others.
maybe wat u see as bulky is not to others or even your fren. women are very lucky as we don't have as much testosterones as men to grow huge. so dont worry. maybe your fren did not watch what she was eating, maybe thats wat caused her to look big...cos hor...with all the fat covering your muscles, u'll may end up looking huge aka fat.

as for the squats, you could probably just google some vids on how to squat. u'll be able to find some very good vid clips around.
what u could do to start squatting is to try it with you own body weight before trying to add on some weights. try to get the feel of it first.
start off by trying to make sure that your knees does not go over you toes and remember to keep you back arched at all times otherwise u'll be risking of hurting your knees and your back. well...thats at least how i started off ler. pizzaboy can explain and guide u further.

good luck~!

Squat form..hope it helps...I used this video previously.

No she became VERY bulky after started going to gym...everyone tot she put on weight and the shoulder become like 2x larger.
But anyway, as you said, it might be due to her diet also.

I'll try to do squat at home tomorrow, I tried before without any weights actually, but don't know whether correct or not.

Anyway, thanks

---

Added on May 29, 2008, 4:12 pmTerima kasih~

This post has been edited by GreenNerdy: May 29 2008, 04:12 PM

29/5/2008 (Thursday)

Leg press
- 1 x 20 x 32kg
- 4 x 20 x 41kg
- 1 x 10 x 50kg

Lat pull down
- 1 x 20 x 18kg
- 1 x 15 x 23kg
- 3 x 10 x 23kg

Row
- 1 x 20 x 25kg
- 1 x 10 x 27.5kg
- 3 x 15 x 25kg + 1 plate (don't know how much it weigh)

Back extension
- 1 x 20 x 37.5kg
- 2 x 20 x 50kg
- 1 x 20 x 50kg

Torso rotation (each side)
- 1 x 20 x 30kg
- 3 x 10 x 50kg

Cardio
- Cross trainer, 65minutes, 851Cal
- Treadmill (to cool down), 10minutes, 30Cal



Diet:
10:30am - Workout
3:00pm - Lunch - beef, egg, tofu, 1/4 rice, honeydew with milk
5:30pm - 3 piece high fibre biscuit
7:45pm - Dinner - fish, roast chicken, tofu, egg, vege, 1/2 rice
9:30pm - some prunes


No whey protein after workout today coz i got no thermo bottle to bring milk to gym..
forgot to wash mine and kept it overnight......and the smell.....

First day trying with more weights than I usually do, it saves a lot of time, but i need some time to get use to it
And I'm not sure how much is enough, do I max it until i can only do like 10 reps? or more? or less? blur



This post has been edited by GreenNerdy: May 30 2008, 12:49 AM