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

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

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

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

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

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

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

*danilo5753 don't jealous ok?

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...)

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

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%

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.

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.

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?

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.

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

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

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.

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.

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