haih
rasanya kalau balik kuantan nih
confirm berat naik

esok bbq plak tuh kat rumah
damn!

2010 Health Resolution
1. Lose 5 kg in 12 weeks
perut dah buncit, seluar pun dah ketat
nak beli baju pun malas sbb mesti ketat
so need to lose that 5 kg
and i am giving myself 12 weeks
i will monitor closely
haih-my love-hate relationship with my own weight
bila laa nak abis

2. Eat more good food
2009 is chaos
i've neglecting my own self due to emotional eating
i know it is not over yet
but i need to start eating healthy again
just like before
it is hard without him by my side
lecturing me to take my fruits and veggie
but i need to change

3.Exercise,exercise, exercise
it is my personal morphine
i forgot how good a running session is until i registered myself in a gym month ago
how exhilirating it is to be able to see all the miles i ran, and all the calories i burnt
and i vow, the monthly RM60 will not go into the drain
for starter, to aid my 12 weeks weight challenge
need to spend 90 minutes per day 5 times a week
for cardio and weight training

at home
kalau dah kat bintulu
jangan haraplaa nak exercise

tambah2 plak tengah period

balik kuantan nanti kena carik running shoes
my nike finally gives up on me
last day kat gym before go home
tapak kasut terbukak atas treadmill
nasib baik masa tengah cool off
banyak woo kenangan ngan kasut tuh
masa kat us i never use winter boot
so time winter rempuh salji pakai sneaker jek

baru jek buat bargain dengan diri sendiri
hanya akan tukar kasut kalau dah lose 5kg
now tgh fikir
samada nak beli cheapo shoes dulu
or high end running shoes
tgklaa budget mcm mana nanti

15 min run
30 min on recumbent

nice workout today :)

270 calories
11.4 km on recumbent bike

forgot my shoes
so takleh nak lari

treadmill : 2.24 km, 124 kcal (25 min)

recumbent bike: 7.23km, 166 kcal, 20 min

malas nya nak gi gym semalam
good thing I did not succumb to my own self
drag myself to gym
and feel good for 300 calories that I burned yesterday

after work
straight to gym

spend 30 minutes on threadmill + 10 min cool down
manage to run + walk for 3.15km
i'm a bit heavy right now
so definitely put some strain on myself
but i am proud for finishing my 30 minutes

then do some strength training
main2 jek
buat kaki 3x10

i am not familiar with the equipment yet

so far senanglaa arrangement camnih
after drop off friend
straight to gym
sembahyang and tukar baju dekat sana

time nak maghrib orang dah tak ramai sangat

bought some meal replacement too
protein shake
then later I can replace my dinner with the shake
senang
takyah fikir
heavy breakfast + protein for lunch + shake for dinner
with fruit + snack in between

went for a gym this morning
start the morning with cereal + low fat milk

then off to the gym

Run on the treadmill for 20 minutes
then use the bike for another 10 minutes

do two chest exercise
should've done more

one mistake though
i did not do stretching before run
boleh rasa muscle tighten up

kena buat jadual untuk strength training exercise
senang sikit nak monitor

aim to do 30 minutes aerobic for 5 days
and 1 double workout

i'm aiming for 12 kg weight loss for 12 weeks

still at 70 kg
so decided to enroll myself at the gym

plan mcm nih
if i'm going to office
then i will be going to the gym after coming back from office

if not,
i will do the workout in the morning

i need proper plan
or i will get drifted away again

at 70kg now

need to clean up myself
emotional eating on tow

time to take care of myself
no one is looking out for me

metabolism screwed up already

will embark on coolrunning program
c25k

update later

damn it
i screwed up big time
i weight myself just now
and im at 67kg
gila hapa

am not letting that to happen
from now on i will not eat any carbo

finally
after three week resting due to lower back pain
im back!!!!

yesterday do few set of weight for biceps and tricep
plus squat

lower back still fragile
i should go easy on the lower back exercise

the food?
still messy
need to completely overhaul
my weight and body fat % is static
means im not progressing
tapi so far makan completely natural food
kira2 balik..rasanya high calories jugak
kena reduce neh

jap nak plan for tomorrow
breakfast - usually at mamak, so paper thosai and neslo (400 cal +-)
snack - granola bar (200 cal)
lunch - sushi 3 ketul (300 cal?)
snack- green apple
dinner - bread with omellete (300 cal) or yogurt with muesli (350 cal)

let see how it goes

cam demotivated jek lately
suma pasal lower back pain neh laaa
tensen tol
dah 2 minggu tak senam sbb sakit

kat mana laa silapnyaa
patutnyaa jumpa dr awal2
kan dah sihat skang??

pastuh hal makan pon satu
apsal laa asik craving ntahpapa
nak makan yg goreng2 laaa
sakit jiwa je nak nahan nafsu

walking for 1 hr
makan still tak clean
susahnyaa nak makan clean neh

bought new digital scale yesterday complete with body fat %

weight : 62.8kg
body fat : 25%

aim to reduce down to 20%
maybe will try to lose few kgs too

will try to write down my food intake no matter what

banyak benda nak tulis
suma regarding fitness laaa

green tea
just bought myself osk green tea
much much better than jasmine/china green tea
esp when you have it chilled
setaaaap laa jugak with bitterness kat ujung2
am gonna drink these every single day

on exercise
my back hurt
dont think it's the muscle
kenapa baca symptom cam ala2 slipped disk jek
takutnyaaa

please dont!
esok nak gi jumpa doktor
can't take this anymore

i miss my workout session already

on food
still can't control my food intake
well, i'm good with the portion and all that
tapi self control tuh cam kurang laa
cam tadi baru je minum kopi and ate the granola bar
padahal bleh je tahan and just minum plain water
plus, it's already 12 am godammnit

on budget
nak get fit neh abis duit sebenarnyaa
nak beli itu, nak beli ini
it's a hobby
kadang2 rasa cam liat nak kuar duit
tapi pk gak, why not
it's for my own body and for my own satisfaction
ntahlaaa..bila tak berduit sangat
mmg berkira benda camtuh

tak masuk quality of food lagik

kira body fat dekat website
http://www.scientificpsychic.com/fitness/diet.html

Body Mass Index:	22.3 kg/m2
Waist-to-Height ratio:	0.42
Percent Body Fat:	26.5%
Lean Body Mass:	98.6 Lb

Your weight is in the normal range.
You do not need to lose weight.
Minimum caloric requirements: 1821 Calories per day
Your diet should contain at least 74 grams of protein per day.

	Women	Men
Essential fat	10-12%	2-4%
Athletes	14-20%	6-13%
Fitness	21-24%	14-17%
Acceptable	25-31%	18-25%
Obese	32% or more	26% or more

oklaaa
tak lari jauh dari kalau timbang
arituh timbang after makan, then pakai baju lagik
mmg effect laaa

now nak try achieve 24% body fat
maksudnyaa kena lose up hips and waist
maknanyaa lose weight laa

updated measurement


before (29/12)
waist 27.5
arm 9.8
hips 38.6
thigh 22

after (12/1)
waist 27
arm 11
hips 36.6
thigh 21.2

oklaaa
in about two week dah lose around 3-4 inches
esp around my hips and thigh

i need to properly contructed my fitness schedule
caca marba
let see
upper body 3x a week (every other day laa maksudnyaa)
lower body 3x a week
cardio every day at least 20 minutes
after feb need to increase to 30 minutes

lately seem sooo looking out to do work out
addicted eh

so it's true about all that feel good hormones and such

makan plak
portion wise mmg jaga
tapi itulaa sbb makan luar
quality still takleh nak fully low fat


b/fast : tosei w/ neslo
lunch : 1/4 cup nasi, tempe sesenduk. ulam

semalam makan still tak berapa clean
kurang fiber, greasy sket

let see

pagi: tosei with neslo
snack: none
lunch: nasik 2-3 sudu, then ayam black pepper seketul
snack: fries + nugget,
pre-workout: pisang sebijik
after workout : telur rebus sebijik
dinner: nasik ayam penyet (3/4 dada + nasi 1/3)

workout:
5 minute BC
10 minutes tae bo
15 minutes sculpting
weight training the rest (lower body)

total 1 hrs

weight : 61 kg

cardio kena buat hari2
patutnyaa
5 minutes cardio (warm up)
then weight training (40 minutes)

• pilate 20 minutes
• tammy workout 20 minutes

then buat cardio balik 20-30 minutes

let see if i can do this

Pilate

bought myself a new pilate mat and pair of dumbell
need those for pilate sculpting
susahlaa nak berpilate guna dumbell bar hubby
asik berlaga jek

well terus check body composition kat fitness concept

Weight 63.7 (lepas makan and at night...currently at home my weight is around 60-61 kg)
Body fat %: 30.5
quite high since desired fat % for woman range from 19-24%

so fat
workout mmg jalan
every day buat weight training + around 20 min of cardio
need to increase cardio plak kalau nak fat loss

read somewhere
buat cardio 5 minutes
then weight training..biar badan depletekan abis suma sugar2
then buat cardio again for 20-30 minutes
this time when body will dip into fat loss mode

cuma skarang nih makan tak clean sangat
today nak increasekan sayur and protein
and hold off those carb and oily food
lunch mmg trouble,
dinner okay sket sbb biasa after workout tak rasa lapar pun
just makan utk alas perut