Hi, I am starting my journal to track my progress and get's comments. Please comment as you wish to. Thanks.

Stat:
Age : 25
Height : 178 cm

Previous condition (15-6-2008):
Weight : 97 kg
Running : 6.3 km in 34mins.

Current condition (10-9-2008):
Weight : 92 kg
Running : 10.2 km in 52mins.

GOALS:
1. To be 85kg by December 2008, reducing body fat.
2. Able to perform half marathon by October 08.
3. Able to perform full marathon by 2009.
4. Better Body Shape

Training Plan (Just start these since May 08):
Mon, Wed, Fri : Noon do Gym, Evening do jogging.
Tue, Thu : Evening Hiking.
Sat : Morning Badminton, Evening Hiking.
Sun : Morning Badminton, Evening Swiming.

Current Supplement:
1. Whey Protein (ON 100% Whey)
2. Solaray Multi-vitamin.
3. Solaray Fish Oil.
4. 1L of HL milk daily.
5. Glucosamine or Chondroitin Sulphate

Will update my training progress starting tomorrow!

This post has been edited by toto4d: Sep 10 2008, 08:38 PM

no gambar?

Oh.... a bit paiseh to put gambar le.....

nothing paiseh one, so many gemuk lyn(no offense) post their photo, even skinny twig like me and specx also post our ribcage fugly photoes

u know, when u post photo will be more motivated to workout, and u will see progress!

hmm... u r rite oso... let's me take some pic la.

Jun 08:



This post has been edited by toto4d: Jun 15 2008, 05:03 PM

lol, 97kg? u dont look that bad for that weight. actually quite good.
i seen 97kg worst than you, those pure fat.


i se defination of chest muscle, and your arm dont look flabby, just some cardio, ur arm will look great.

ur chest also same, very easy to make it rock hard.

more effort on the love handles, u will be as good as darklight79 ( ok maybe not darklight79, but stil sure better than me)

i bet u berapa bulan sure tougher and nicer body than me

Haha, thanks for your encouragement! (But I think it's still long way for me...)

In fact, I was 110kg during June 07, just achieved 97kg very recently. Not much cut on food, more by exercise.
Now I am trying to take Low Carb High Protein nutrition, and increase the training rate. Hopefully can get better result soon.

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Added on June 16, 2008, 8:36 am15-6-08

Breakfast :
1 glass of HL milk + 2 scoops of whey
1 capsule of fish oil, 1 tablet of multivitamin
1 wantan mee

10am-12pm : Badminton

Lunch : Rice + pork + apple juice

Dinner : Salad + Fish

7pm-8pm : Swimming

Supper (9pm) : Muesli + HL milk

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Added on June 16, 2008, 2:37 pm16-6-08

6.50am : Muesli with HL milk + 2 scoops of Whey, 1 x fish oil, 1 x multi-vitamin

8.30am : Coffee
11.00am : 2 pcs of Jacob Craker

11.50am - 12.40pm : Gym

3 minutes x Bicycle
30 x Bicyle Crunch

Drumbell Bench Press
10 x 20lbs
10 x 20lbs
3 x 10 x 25 lbs

Drumbell Military Press
3 x 10 x 20 lbs

Drumbell Fly
3 x 10 x 20 lbs

20 x Sit-up

Drumbell Decline Bench Press
2 x 10 x 25lbs
2 x 8 x 40lbs

Barbell Incline Bench Press
3 x 10 x 90lbs


Lunch : 1 glass carrot milk, 2 fried eggs, 1 Pattaya Fried Rice (Carbo!)

Teabreak (3.30pm) : Teh Tarik + Wholemeal Sandwich

5.50pm: Jogging at Stadium
Run 15 x lane 4
Distance : 6.3km
Time : 34.67 mins.

After Jogging : 1 glass of HL milk + 2 scoops of Whey

Dinner : 1 glass of HL milk + Chicken Salad, 1x fish oil

Salad Ingredients:
4 leaf of lettuce
200g of boiled chicken breast
50g of boiled Broccoli
4 pcs of cherry tomato
1 batang taiwan cucumber
half biji onion
1 slices of Anchor's cheese
2 tablespoon of italian dressing



This post has been edited by toto4d: Jun 16 2008, 10:30 PM

get a NIKE+!!!!!
lol

i want a nike+. damn nice!

here's a video of it


I WANT ONE OF THSOE!

LOL! I was tempted by Nike+ also, my current Nike Airmax 180 is Nike+ ready. But I was set back by the ipod because I sweat damn much. Dunno where to put the ipod when i run cos my whole body just sweat unstoptable...
I been to US last 2 months, I wont sweat when i jogged there, due to the cold weather and dry air. If go there then worth to buy. The kit only 19usd in US.

LOL< there is a strape la. can strap the ipod around ur bicep arm area, so dont need put pocket.

dont need worry, if the strap kena sweat, can wash ma, plastic only!( oh wait, plastic cant absorb sweat )

nike+ worth the money if u love jogging or want motivation.

Music+ hot chick voice tell u how much u run

nike+ motivates you to run, isnt that enough reason to use it?

17-06-08

6.40am : 1 glass of HL Milk + 2 scoops of whey + Muesli + 1 apple + 1 multi-vitamin + 1 fish oil

9.45am : Teh Tarik + 1 Chicken Pie

12.00pm : Pan Mee + Air Tebu

4.00pm : Coffee + 1 Sandwich + 2 Cucur Udang

5.30pm - 7.30pm : Tennis *Replace hiking

7.30pm: 1 100plus + 1 glass of Pineapple Juice + 1 Diet Coke + 1 Pattaya Fried Rice + 1 Mushroom Soup (seems like eating too much....)

9.00pm: 1 glass of HL Milk

Today seems like eat more than workout... tomorrow have to work harder...

+ 1 Diet Coke + 1 Pattaya Fried Rice + 1 Mushroom Soup
Abang how to lose weight like this

4.00pm : Coffee + 1 Sandwich + 2 Cucur Udang<<<<<<<<<< why got this extra meal, tambah calory saja

Indeed.... paiseh betul.

Oh, the cucur udang and sandwich appear because today got free refreshment after attending a workshop, so makan more a bit lo.....

aiyo, me also restrict myself from taking junk food eventhou i can(skinny ma)
I wil keep my stomoch for proper meal

damn wish to eat those burger, leko, kelapa water, coke, 7up after school
but then i would take nonsense food and spoil my diet

learn it the hardway, short term enjoyment(which u wil forget after enjoying for like 1min) cannot replace hard earn disiplin

so any plans of nike+?
i cant get it off my mind

Raindrops,

LOL... i think i wont go for the Nike+ currently la, I enjoy day dream while jogging, so the music is not crutial for. May be will get the Nike+ sportband later, that looks good.


18-06-08

6.45am : 1 glass of HL Milk + 2 Scoops of Whey + Muesli + 1 Apple + 1 Multi-vitamin + 1 Fish Oil

8.00am : Teh C Kosong

11.00am :Hio Pia

11.50am - 12.40pm : Gym

2 minutes Bicycle for warm up
30 x Bicycle Crunch

Bent Over Barbell Row
1 x 10 x 50lbs
3 x 10 x 70lbs

Squat
4 x 10 x 90lbs

Lateral Pulldown (Back)
1 x 10 x 80lbs
2 x 8 x 100lbs

Lateral Pulldown (Front)
2 x 8 x 100lbs

30 x Bicycle Crunch

Barbell Biceps Curl
2 x 10 x 30lbs

Lunch : 1 glass of carrot milk + 1 Balacan Fried Rice + 2 Telur Mata Lembu

4.00pm : 1 cup of coffee

5.45pm : Jogging
Laps : Run 17 x lane 4
Distance : 7.142km
Time : 40.93 minutes
Today slower... but did additional 2 laps..
Post Jogging intake : 1 glass of HL milk + 2 scoops of Whey

8.00pm : Dinner, Salad + 2 x fish oil + 1 Green Apple + 1 x Diet Coke

Salad Ingredient:
200g Boiled Chicken Breast
1 slice of Anchor Cheese
1/4 Red Pepper
4 leaf of lettuce
1 Crystal Tomato
2 Cherry Tomata
1/2 Taiwan Cucumber
1/2 Onion
2 spoons of Italian Dressing




This post has been edited by toto4d: Jun 18 2008, 08:30 PM

lol raindrops and toto damn good friends eh? lol.

hey dude. i recommend u one thing. dont just run for long distance alone. train properly. do sprints. if u run everyday, do long distance jogging on your weight lifting days. non weight lifting days do HIIT sprints. google for HIIT. its a lot better. make sure to watch your diet. i see u have been skipping breakfast. breakfast is the most important meal. eat good oats and good eggs. make sure to set a full rest day once a week.

waht good firends, just reply comment la.

but can counted good friend jor lol

LOL, haha, good LYN friends!

Jones007 : Thanks for your suggestion, will increase the breakfast intake and try to do the HIIT.

HIIT is good shit. and it works

Oh, HIIT is High-intensity interval training (HIIT), "A HIIT session involves a warmup period, several short, maximum-intensity efforts separated by moderate recovery intervals, and a cooldown period. The period of alternating effort and recovery intervals typically lasts a total of 15 minutes." ~ Wikepedia

Hmm... I used to do hiking during not weight lifting day, the hiking will be going up (high intensity) and down (rest) around 8 times, hehe, dunno can consider as HIIT or not...

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Added on June 18, 2008, 8:41 pmOh.. the 8:12 seems like a recommended timing... will try it soon. But may be need to get a timer for that.

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Added on June 19, 2008, 7:53 pm19-06-08

6.45am : 1 glass of HL Milk + 2 scoops of whey + 1 multi-vitamin + 1 fish oil

7.30am : 1 teh tarik + 1 fried bi hun + 1 fried egg + ikan bilis

10.00am : Teh

1.00pm : Big Lunch, Department Lunch (Shark Fin, Chicken, Abalon, Fish, Chicken, Prawn..... )

3.00pm : Coffee

5.20pm : Hiking ( ) Today good speed, too much mosquito is chasing behind, have to keep on moving.....
After hike : 1can of 100plus, 1 glass of HL milk + 2 scoops of whey

7.30pm : Salad (same ingredient as yesterday) + ligh coke + 2 fish oil

Tomorrow going to have company lunch again.... seafood!

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Added on June 20, 2008, 8:55 am20-06-08

6.05am : 1 glass of HL Milk + 2 scoops of whey + Dark Seed Bread

6.45 am : Gym *later got company lunch and field trip, so move to morning.

3 mins Bicycle

Barbell Bench Press
10 x empty Bar
10 x 70lbs
3 x 8 x 90lbs

40 x Bicycle Crunch

Incline Barbell Bench Press
10 x 70lbs
3 x 10 x 90lbs

Barbell Military Press
3 x 10 x 40lbs weak...

Drumbell Bent Over Flying
3 x 10 x 20lbs

Post Workout : 300ml HL Milk + 2 scoops of whey

7.45am Breakfast : 1 orange juice, 1 peanut butter bread, 2 half boiled eggs

8.40am : Teh C kosong

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Added on June 20, 2008, 7:20 pm12.00 pm : Big Seafood Lunch

5.30pm : Jogging
15 laps x Lane 4
Distance : 6.3km
Time : 32.75mins!

Post Jogging : 1 glass of HL + 2 Scoops of Whey + 2 fish oil + 1 multi-vitamin

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Added on June 21, 2008, 2:15 pm21-06-08

7.10am : 1 glass of HL + 2 Scoops of Whey + 2 fish oil + 1 Multivitamin

7.40am : 1 Teh C + 1 Wantan Mee

9.00am -12.00pm : Badminton

12.30pm (Lunch) : Fried Koew Tiao + 2cans of 100plus + 1 can of Soya Bean

4:00pm : Hiking

7.00pm : BBQ... eat a lot

This post has been edited by toto4d: Jun 22 2008, 10:07 AM