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