My stat
Age: 20
Bodyweight: 52.1kg
Lean mass: 40.6kg
Fat mass: 11.5kg
Body fat: 22%

My target
Bodyweight: 52.5kg
Lean mass: 42.0kg
Fat mass: 10.5kg
Body fat: 20%
or
Bodyweight: 51.3kg
Lean mass: 41.0kg
Fat mass: 10.3kg
Body fat: 20%

How I get started
It took me about a year before I start lifting weights. I got over my fears and picked up the weights. I believe that if a woman want to look best, she need to train with weights. I trained with weight for a year, and the result is I look tight and fit instead of big and bulky. Joining a gym is the best investment in my life. Through exercising, I gained confident, I have more patient, and leads to cheerful life.

Workout
I used to workout in California Fitness but the it has expired this year March. Then I continue to workout at college gym, and sometimes I do home workout. I do free weight all the time, mostly compound exercises like squat, bench press, deadlift, pull-up, row, dip. Normally 2 or 3 workout days a week, upper body day and lower body day. Sets and reps are varied, sometime I do heavy weight with low reps, sometime light weight high reps. For home workout, I do bodyweight exercises like push-up, squat, lunges, dip, plank, crunches, row a hammer and overhead-press a baby…lol.

Diet
As for diet, I eat ice-cream, chocolate, pizza, cakes…… on my typical cheat day which is on weekend.
Monday to Friday I eat clean la,
Morning: 2 steamed eggs with tuna and tomato, milk+ 4 tablespoons oats
Pre-lunch: 1 apple
Lunch: Mixed rice (with tofu, chicken, vege) (boring lunch)
Tea time: yogurt or biscuits
Dinner: Home made dish (fish/chicken/prawn, vege, beans, egg/tofu)
Pre-bed: 1 glass of milk

My goals
1) To achieve 20% body fat or below by this year.
2) To be able to do a wide grip pull-up by myself (now I still need people to assist me)
3) To be able to do 3 chin-up by myself. (I did chin-up without assisted, so far I can do 1 or 2 reps only)
4) To have an hourglass shape body and a sexy back. (Got V shape upper body now, hehe)

Picture of me

Great Journal here . I will always motivate you ~ Gambateh !
Workout more and wish you achive your goals soon

23 June 08 Monday

Home workout

Lower body

Squat
3x50xbodyweight

1 leg squat
1x5xbw

lunges
3x10xbw

*i don't really do cardio like jogging/running/cycling.
*can my workout consider as cardio? or half cardio? I sweat like hell whenever I do squat.

This post has been edited by ~ ViViaN ~: Jun 24 2008, 10:05 PM

Good home workout . Any activities that can raise your heart beat for a duration is consider cardio . Explosive squat sure fire up your heart beat . Remember to rest between sets .
Burn the fat baby !

Ice cream, chocolate, pizza, cakes.

You and Xtina are so lucky

ada baju.....cannot see your "back"


Chow

dont worry about cardio unless you want to burn off alot of calories. You will burn calories by lifting too. Jus my 2 cents

BW lunges for your purpose should be done iwht high reps. around 15 reps will do fine. do walking lunges. 30 steps. means 15 reps each leg.

Diet seems ok. Be careful of the type of tofu though, find out if it's deep fried or not.

my daily diet

Thanks dear. *motivated*

She's luckier than me. I have cheat meal on weekend only, Xtina has it everyday!



Last time I did too much cardio, and the result.... I burned the muscle as well.

Alright. Thanks for your advice. Was trying to do more but my leg already exhaused after hundred reps of squats.

I never eat fried and oily food.

This post has been edited by ~ ViViaN ~: Jun 25 2008, 02:08 PM

same here, that is why i cut down alot on cardio. Only 5~15 mins to warm up, and that's it. besides, i split my cardio from my workout. eg: I will only do cardio+abs in the morning if i were to lift at night.

i saw the thread "i want sexy back" and saw female member
then hurry come in, saw a spoiler
then click

then

haiz

LULZ

No need like this always hunting for shirtless people.

That is already a very nice V shape back.

Walau, a girl who does weights but doesn't look like one of the Williams sisters!

I'm no expert, but I think your workout needs some cardio to spice up your routine.

Thanks Snecx. Somebody's comment is just nonsense and pointless. just ignore it.

your back has a very nice *cutting* already. maybe should focus more on your shoulders? they seem abit drooping la.

EDIT: left the word 'cutting'

This post has been edited by registryeditor: Jun 28 2008, 10:59 AM

Wow. You are doing 50 squats per set. I could only do a max of 30 before lactic asid hits me. Any secrets?

There Ija goes again~ Go back to the gym lah you...

Ya know it's awesome being a girl. One picture, and hounds of fellas visit the thread.
Guys, you post 20 pics, you get 20 comments saying you look good, look fat, look like your tits are dropping like Pam.And's left tit

lol pizzaboy, why lah you ranting? did some one exchange ur bottle of vitamins for a bottle of estrogen lol.

Must've been the B12 jabs....

---

Added on June 28, 2008, 12:56 pmOH THERE'S THE PICTURE!! Its in teh spoiler is it......

cheh, was looking, wondering why everybody say "in that pic" I don't see any pic one....




This post has been edited by pizzaboy: Jun 28 2008, 12:56 PM

28 June 08 Saturday

Workout

1) Assisted Pull-up 3x5xbodyweight

2) Deadlift 3x5x30kg

3) Benchpress 1x5x20kg
1x5x15kg
1x5x20kg

4) Push-up 2x10xbw

5) Dip 1x10xbw

6) Sit-up 2x12

*Kinda exhausted after the intense workout.


Diet

Morning: Spaghetti(with chicken,tuna,egg,tomato),milk

Afternoon: Rice,chicken,egg,vege

Post-workout: whey

Dinner: Rice,curry chicken ,fish,vege. And Ribena.

Pre-bed: 1 glass of milk

wow. you can still do pushups after benchpress. not bad!

Great workout there dear Varying the workout is a good thing .
Remember , higher intensity lead to higher EPOC and you shall achive your goals by the end of the year Keep it up !

I'll work harder.. thanks.

I had donut, chocolate, ice-cream today! Woohoo.. Feel really great especially on weekend!



This post has been edited by ~ ViViaN ~: Jul 7 2008, 08:00 PM

7 July 08 Monday

Home workout

1 leg squat
right leg 1x10, left leg 1x10(failed)

*Right leg ok. Left leg failed. Very tough. Manage to do 6 reps only on left leg. Did the remains with assisted.

Lunge jump
1x15

Squat
3x50xbodyweight

Crunches
3x15

Leg raise
3x10

ei.. ini internet forum. jangan dear sini dear sana la.. not nice to read. lol

Dear jones... yea.. i know this is internet forum.

*danilo5753 don't jealous ok?

Dear Jones , I know this is internet forum too


*I wont jealous Vivian .. Jones is so adorable

Im cracked up. I should stop laughing now. My bosses are staring at me.
HAHAHAHA!~

9 July 08 Wed

Home workout

Today's special equipment: My guitar lol

1)Row 3x10x??kg (my guitar weight, i'm not sure how many kg)

2)Push up 3x10

3)Overhead press 3x10x ??kg (my guitar weight)

4)Tricep Dip 3x12

5)Plank
2 set, each set 2 minutes (great burning sensation on my abs...)

Ain't you afraid of getting too much muscles on arm ?

If you don't afraid, then I don't afraid as well.

where u buy that "door chin-up thingy in ur avatar" tu? izit good meh? how much?

you can get those thing in most of the Fitness product shop

If u love pull up

forgot how much it cost, under RM100

you can get it around rm47 kettler and rm55+ from fitness concept (comes with the sponge thingie)

i duno about others, mine keep slowly sliding down few cm after a while. perhaps i have slippery door walls

any suggestions?

Current stat updated.

Yesterday I measured my body fat, my body fat slightly dropped, haha . Btw, my body weight has increased 2kg compared to last month. I don't care how much I weight, as long as I can get 20% body fat. Need to add more muscles and cut some fat to achieve my goal. Yeah.

Last month:
Bodyweight: 50.0kg
Lean mass: 38.1kg
Fat mass: 11.9kg
Body fat: 23.7%

Current:
Bodyweight: 52.1kg
Lean mass: 40.6kg
Fat mass: 11.5kg
Body fat: 22.0%

wasai. increase in weight and decrease in body fat. optimal result. congrats

That is a good achivement So fast can increase 2kg of bodyweight , thats a great bulk.
You should give me a tuition on how to bulk already
Stay lean ~

19 July 08 Saturday

Workout
1) Assisted Pull-up
3x6xbodyweight

2) Squat
1x5x20kg, 1x5x30kg, 1x5x35kg

3) 1 leg squat
1x5

4) Bench press
1x8x15kg, 1x8x20kg, 1x8x25kg

4) Random push-ups

5) Plank
2x 2min15sec great!

Diet
Morning: 1 steamed egg with tomato, milk+oats, 2 oat biscuits
Pre-lunch: yogurt
Lunch: Beef noodle+chinese tea
Dinner: Small rice, chicken, prawn, vege, tofu.
9pm: Blended cappucino
10.30pm: Steamed egg, oat biscuits, peanut snacks, ice-cream, milk.

cheat meal again
hardly see you update your status

My recent diet plan
Cheat meal FTW!
I eat 5 small meals a day X 7 days in 1 week = 35 meals.
Make the 90% about 31 or 32 of those meals on strict diet. The other 3 or 4 are for me to enjoy and reward myself on weekend.
In fact, I always schedule my cheat meals right after my heavy workout.
The best time to eat cheat meal when the EPOC is highest.

My recent workout plan
3 workout days a week.
2 days for home workout, upper and lower body split workout, mostly bodyweight workout, medium intensity.
1 day gym workout, full body, compound, high intensity.

cheat meals is nice to reward...if not once you beh tahan then eat more than usual then die...lol

EPOC stand for?

my workout program is eat, sleep,eat, sleep....


hope to see your sexy back result

actually your back is kinda sexy now

Yea.. Should have to eat cheat meals and change the workout routine once in a while to shock your metabolism and your body. This is very important.

EPOC= Excess Post-exercise Oxygen Consumption
It's the afterburn, the concept that the body keeps burning extra calories after your workout.
That means you burn calories just by sitting on the couch after workout.
Ok. Let say you lift weight, you burn 300 calories in the gym, now your EPOC is increased.
By increasing EPOC, you will burn about an extra 40 or 50 calories over the next two hours(how long the hours is depending on your workout intensity). Therefore, the total calories u burn will be adding up to 400 or 500. Sounds good?

From ur pic i can hardly c that u have 20% BF :S, i have my test last time, my bf was 17% and my waist is like a bear.

that's because girls' tend to have higher BF% compared to guys (u know, the boobs.. )
But i would say, 20% is quite skinny/slim dy for girls.

Male and female is different u know.
Male who has 15 to 18% body fat is considered normal,
10-15% to look lean.

While the average female is between 22 to 25%,
female who has 17-22% bodyfat look lean already.

true true, and still wish u hit ur goal soon

wow.....
i'd like to sit and chill with you alright
one lady that knows her stuff. not being sexist mind you, very refreshing.

then come tomolo, ur family can wait.

vivian knows about EPOC, i thought i'm one of the few meat heads who know about it. lulz

it is better explained in t-nation

The Hierarchy of Fat Loss
by Alwyn Cosgrove

Workout

2 Aug 08 Saturday

1) Assisted Pull-up 3x6xbw

2) Deadlift 1x5x30kg, 2x5x35

3) Bench Press 1x8x15kg, 1x8x20kg, 1x6x25kg

*Short and intense workout

Additional workout: Wash car

Diet

Breakfast: Spaghetti with egg, chicken, tomato. 1 glass of milk.

Pre-lunch: Yogurt

Lunch: Beef noodle

Post workout: chocolate cookies , oat biscuits

Dinner: Small rice, eggs, meats, prawns, Ribena

Supper: Chicken, morning leftover spaghetti

vivian, you may try mix yogurt with oat, it taste nice..
but it will looks like yak pek ye after you mixed it

How come theres always someone to assist you for pull up haha

Chocolate cookies Good workout there !
PS: I want to eat beef noodle

The someone will always there to assist her

The beef noodle is really good. The meat is very soft and tender. Yum yum.. The shop is near petaling street kota raya.

This post has been edited by ~ ViViaN ~: Sep 30 2008, 12:33 AM

sounds like i tried that before a few years back there. and yes, it's nice

beef is a very good source of protein, it also has small amount of creatine which helps in recovering and giving you extra pump in gym.

I thought to rest for a week. i feel stress and I got dizziness these few days. Yesterday night is the worst. Even now still light-headed.

You will get recover from it soon . Take more rest dear .

To Vivian:

Causes of dizziness can range from not getting enough sleep, to lying down for too long and getting up, to being on a diet and famished, exertion, dehydrated, or something completely different, like you period, circulatory, endocrine (hormones), diabetes, iron deficiency, brain tumor, embolism, mild heart attack or stroke or pulled or strained neck muscle or the flu that is going around or medications you maybe taking or needing glasses.

Thanks for your concern. I feel better today. No more diziness.

Maybe it's because not enough blood flowing to my head. I got dizzy after having a heavy lunch, thus the blood pressure became low, plus i got little flu symptoms and not getting enough sleep for few days.

walau weh u very keng ar daniel

hi all, i'm thinking to go back to yoga that i used to practice last time. I picked up yoga since last year i joined CF. I gotta say that yoga is good for me. I feel that yoga is a great way to relax, improving my health and relieving my stress. I believe yoga got the healing effects. Sometime i feel stress and i easily got headache. After I do yoga, i feel better. I didn't rest for quite a while, mentally and physically. After the 2 weeks break, i'm ok now.

A man got to have some rest. Working hard is good, but don't too over. Work hard, play hard, and don't forget to....relax.



This post has been edited by ~ ViViaN ~: Aug 25 2008, 09:49 AM

23 Aug 08 Saturday @ Top Fitness Gym Wangsa Maju

Workout
My 1st workout after my 3 weeks rest. I've recovered and I felt energetic.

1) Assisted Pull-up 3x5

2) Squat 1x5xbar, 1x5x30kg, 2x5x35kg

3) Machine Row 1x8x10kg, 2x8x20

4) Leg raise 2x10

5) Dumbell Press 3x5x5kg each hand

24 Aug 08 Sunday

Morning:
Steps up to Batu Caves! Made my way up 272 rock stairs in 5 minutes

Afternoon:
Walking whole day in 1U and Leisure Mall. My legs are sore.

whoa, nice squat!

wow squat more than me i only squat with my body weight
vivian top fitness gym wangsa maju
ermm i stay near wangsa maju but don't know weather is the one you meation

Thats right. Good workout there and should sufficient to boost up your metabolisme for some period of time.
Stepping up Batu Caves is a piece of cake for energetic people like us (Although I got a bit exhausted..)

Walking in shopping complex do burn calorie too ! Yeah , you will lose the precious fats



This post has been edited by danilo5753: Aug 25 2008, 11:57 AM

I stayed at KL for so long and I haven't been to Batu Caves. I should ask my roomates to go with me if we have the time. For people like me, stepping up to Batu Caves is not a piece of cake.

nice squat poundage for girl. you're pretty strong


wangsa maju got 3 gym? where is Top fitness located?

from what i know

1. Alpha gym
2. Iron fitness gym

It's actually located behind of Iron Fitness. You wanna try it? It's much bigger, spacious and the equipments are a lot better.

I love squat! I aim for 40kg squat next time. Wanna squat my own body weight if possible. I wanna build a strong body to achieve a perfect yoga posture.
I'll go back to yoga practise on next month. I focus on yoga practice from now on. Will be attending 2 yoga session a week, 1 gym session every saturday.

Top fitness in wangsa maju, just beside the bangi kopitiam. The place is not bad, comfortable, not so ghetto as alpha gym, RM4(student price) pay per entry.

nice squat numbers!! all the girls in my gym dont dare pick up or go near weights.all of them are found on the cycles and threadmill.

really Rm4 sound reasonable
maybe will bum into you but ofcoz i dont know who you are
ok i better work harder hope can squat more than my body weight soon

This post has been edited by lexan: Aug 25 2008, 03:42 PM

sounds good... may try it on wednesday, will turn a round there later to have a look.

for sure you have a very nice butt instead of sexy back
how much for old man like me? no more student, can i show him alumni card to get student price..;p

as they scared build up muscle...they think that is easy to get muscle

I think maybe girls don't use them because they're afraid they'll bulk up like guys? That's the only thing I can think of that would keep them from using weight. Girls may feel annoying and intimidated when guys grunting while lifting, and banging heavy weight. But I just go and do my workout. I barely notice who is around.

I'm not sure whether next week i'm going to top fitness again. I might go back to college gym or other gym. Well, since there's not many girls in the gym, i think you can easily spot me when you see a girl lifting weight.

today i turn a round behind of Bangi cafe..finally found the Top Fitness gym at 3rd floor..it is so hard to notice there is a gym...will give it a try on wednesday
thanks for the info

Good one, respect gal who squat. if all the ladies (who owas showing of their dancing move) they will know who the real bom. keep it up

It has been one month since my last gym workout. Been doing yoga all this while. Practicing the postures, breathing exercises and meditation. It makes healthier in body, mind and spirit. And it makes me feel really good.

27 Sep 08 Saturday @ Top Fitness Gym Wangsa Maju

Workout

1) Assisted Pull-up 4x5

2) Squat 1x5xbar, 1x5x30kg, 3x5x35kg (I should add the weight to 40kg next time)

3) Tricep pulldown 2x8x35lbs

4) Leg raise 2x10xbw

5) Push-up 2x10

6) HIIT Cardio 15 min on treadmill (I can't recall when was the last time i do cardio, it's been quite a while)