Ignore my round face.
Makin bulat aku duduk jepun nih

mesti dah gemuk balik nanti
masa puasa tak turun langsung berat
hampeh

10/10 nih ada 5k race
my first ever
nak kena training nih

3 minggu je dari skarang
dapat 35 minutes pon jadi laa

tapi kena lose weight gak
kena serius this time

Longer run
Ive been running longer and longer each day

This is my escapade
The more i run
The more i am free from my thought

Notice the huge gap?
That because im sick and coughing
So no running for two weeks

But i am back now

Need to start my dieting again

Today im making chicken pot pie
But too salty
Good things is
It is full of veggie and meat

Been a while since im eating clean

Also have lompat tikam, kuih nyonya and half tiramisu for breakfast

2 glass of melon milk
3 glass of milo
Need to drink more plain water

Then i do 1 hr run today
8km
And i feel great

Ok
Challenge start tomorrow
Need to be in good shape before i went to japan

Wooot!!

Sent from my iPhone

My reward

I may be fat, but im sure know how to run, baby!!!

My first ever 10km
75 min

:D

This is mind game. And apparently i won it tonight!!

Sent from my iPhone

My first one hour run!!

Next goal : 10k

Testing

Sent from my iPhone

berat naik turun apa cita

kena increase running time
biasa buat 3km
now have to increase to 4-5 km each day
body dah resistance
so even i ran, still gained weight

silap
rupanya 72.1kg
bf 25

haih
bila laa abang wme 8667 ni nak tegur i

seminggu outstation
berat naik
73 kg
haih

tak tau laa sbb banyak sangat nasi kandar
atau sebab period

semalam lari 3 km
susah payah tu nak abiskan 5 km
start off pace laju
mana tak pancit
kena istiqamah pace
baru bleh pegi jauh
kalau tak jadilaa lari jalan lari jalan

buat dumbell gak
tapi takde rasa sakit pun
5kg sebelah

sekarang kena focus fat loss dulu
8kg jek
apsal susah sangat nak turun
padahal lari hari2
mkn pun sikit jek

nanti nak buat detox betul2
5 days
dah beli peppermint tea

silap sebab tamak arituh
nak buat strength, nak lose weight gak
focus focus focus
lose weight dulu!

73kg
bf: 28

lama tak blog pasal lari
sekarang dah clock in at 77km
not bad at all

cuma larian makin slow je skarang
before this i run and walk
tapi at slightly higher speed
skang boleh full run 2km at 8.5km/h
my running base laa tuh
tapi timing dah start turun

ntahlaa
kadang2 nak achieve mileage jek
tp at the same time nak improve time

skang kalau 3k, memang under 20min
not so good sebenarnya
sbb biasa orang 5k pun around 25 min

tp kena ingat jugak
even 3k pun still better than orang lain yg tak lari langsung
so kudos D

skarang pace around 7'
nak improve to 6' so that i can finished 5k in 30 min
these two days malas betul nak lari
esok nak try 5k

tapi rasanya dah strain lower back
sbb buat leg press at 60kg
boleh je buat
tapi skang dah rasa dah kesan dia

tp next time mmg kena focus more on strength laa

ikut lean body punya plam
buat ramp up program

-underhand pull down
-standing barbell curl
-ab crunches
-bench press
-seated barbell press
-lying barbell tricep extension
-squat
-leg curl
-standing calf raise

suma tak pernah try
my routing usually

machine press (shoulder and chest)
leg press
curl
tricep

mmg tak compherensive

esok nak lari 5km
xyah buat strength
arinih dah buat

MyFitnessPal - Free Calorie Counter

clocking 15.59 km this week
not too bad
actually my goal mileage is 20km per weeks
i will tried to achieve that this week
let see how it goes

in total i've clocked 72.77 km since 12/4/2010
thats good in my book
beats people that seating on their couch whole week without doing nothing

i am not trying to be pro or something
in fact the idea of running 5k is terrifying
as I never run outside
(been planning to do that, but never materialized)


now need to focus on strength training and cardio
kalau ikut bob greene

1. stretching and abs kena buat every day
2.strength body part kena buat every other day
including lunge, squat, chest press, should press etc

press laa malas nak buat
sbb kena baring dalam gym tuh
tak kuasa laa
dengan orang2 gatalnyaa
benci laa
dah laa suka hogging space
tension jek

tak selesa
i should find time do it in the morning
tapi nak gi kerja plak
hoh

anyway,
wanna get serious
sekarang dah control makan
below 1200 calories

kena start bawak bekal gi kerja
baru bleh fully control makan

anyhoo
my aim skang down 5 kg by July
please laaa dapat

will start my detox tomorrow

plan is like this:

Day 1 and 2
Only fruits and veggie soup
with lots of water

need to stock up on fruits

esok nak start detox balik laa
too much meat and carb

maybe want to buy that Juvanex
and go grocery shopping tonight

Juvanex 7-Day Eating Plan

Day 1-2 : Fruits

Choose from apple, watermelon, grapes, honeydew, mango, pear, papaya or pineapple. Avoid citrus fruits (acidic) & bananas (high potassium starch content).

Menu Suggestions:

Fruits	2 scoops of Juvanex 1 piece of fruit
Lunch	1 piece of fruit every 2 hours Some raw almonds or sunflower/pumpkin seeds
Dinner	2 scoops of Juvanex Steamed vegetables or vegetable soup with a small amount of brown rice

Day 3-4 : Add Vegetables
Have Veggies steamed, lightly stir-fried, baked or juiced. Avoid tomato & corn (common allergens).

Menu Suggestions:

Breakfast	2 scoops of Juvanex 1 piece of fruit with low-fat live yoghurt
Lunch	Large salad bowl of fresh vegetables with some raisins OR 2 pieces of baked sweet potatoes
Dinner	2 scoops of Juvanex Lightly stir-fried vegetables or plain tofu dish with a small amount of brown rice

Day 5-6 : Add fish & chicken
Gradually bring in small amounts of fish, chicken & eggs to your diet. The bulk of your diet should continue to be fruits & veggies.

Menu Suggestions:

Breakfast	2 scoops of Juvanex 1 piece of baked sweet potato OR 1 piece of fruit
Lunch	1 boiled egg with vegetable salad OR 2 pieces of vegetable popia, wrapped in a snug blanket of raw lettuce leaves.
Dinner	2 scoops of Juvanex a small serving of steamed fish & vegetables with a small amount of brown rice OR lean chicken salad

Day 7 : Add wheat & diary
Introduce wheat in the form of wholemeal bread & diary products but in moderation.

Menu Suggestions:

Breakfast	2 scoops of Juvanex 1 piece of wholemeal bread toast with light margarine topping
Lunch	Lean chicken salad with a piece of wholemeal bread toast
Dinner	2 scoops of Juvanex a small serving of steamed fish & vegetables with a small amount of brown rice

just want to update on my running
almost 60km since i started tracking last April
not too shabby for (still) overweight lady like me!

i've lose 5kg along the way
and need to lose another 5kg
or 10 depending on how i will look like at 65

but i realized one thing
that when i run
thats the only time i feel my minds empty
i didnt think about anything, anyone
just me looking at my reflections
and thought of nothing

need to improve my base
mine is still around 3k
i need to increase that to 5k
and also need to control my pace
im too hasty
making me tired easily

oh also need to do strength BEFORE running
so that i will burn more fat
instead of glucose

so thats it

I ran another 5k today
managed to finished in 34 min
same time like before
gosh it feels soo good
especially after I contemplating to stop after 3km
but I didn't
I finished it

I feel good
a month ago
it takes me 30 min to do 3k
now I can do it in 18 min

my goal now is to improve my time
to do 5k under 30 min

also I want to increase my running mileage
at least 20km per week
either 4x5k or 3x5k+ 2x3k


and I must to do strength before doing my run
I blame the gym
it started to get packed in the evening too
I am totally uncomfortable to do strength in front of those man

oh I think
I am addicted to running

when I run
it is the only time I feel nothing
it is just my empty mind
and my feet running

and that is why I like running

but even after my daily dose of endorphin
I still plagued by the grief
when I woke up to empty bed
or staring at lonely phone

and even running can't save me
from this horrible feeling

no matter how hard I shut I shut it off
it still there
eating me from the inside

I miss him

Im running 5k now.
my best time currently now at 34 min
Im trying to clock at least 20km per week in my effort to improve my running mileage.

I see some benefit already
although my weight doesn't budge much
but I feel kinda smaller already
managed to fit into some of my old clothes
hah!!

but I still believe in number
I still have around 5 kg to lose in 3 weeks.
can I make it?

let's work for it

it is such a tough run today
i am actually competing with myself

before i sleep
i make resolution to run 5k in the morning

i found my base actually
ease myself then start to increase the pace
then almost halfway there
i start to have war with myself
it is crazy

i am pushing myself
not by running faster
but by asking myself to keep running
and that is the hardest part

i know i am not fatigue
but the desire to stop is sooo great
it almost consume me

but i didnt stop
it was such an emotional feat
when i manage to finished with 34 min
3 min faster than my previous 5k

i am soooo proud of myself

and i know
i can keep winning
againts battle of negative me

and i will always prevail

managed to run for 20 min
at 2.42 km only
tak larat dah
after almost 4 days not running
feel really sluggish

tomorrow is free day
so I can spend time to do double workout in the morning and evening
maybe do some swimming too

i am more anxious about weight gain more than anything

have morning run today
nice one

i feel so much energy

bangun tidur
drink one cup of coffee
then straight ahead to the gym

and managed to run 4.1km within 30 minutes
not so bad

cuma now how to push myself to do 5km run
rasa cam susah sangat
padahal larat je
tp still, mcm nak stop jugak

why is that?

next time need to do weight training first
baru cardio
baru burn more fat

ntah rasa cam gain weight jek nih
3 more weeks
kalau naik jugak
detox diet laa nampaknyaaa

nice run today.
manage to do 4.16km in 31min according to my Nike+
average pace is a 7'16"
yeah im that slow

dalam runner forum suma pace around 4'
bila laa nak capai tuh
skarang aim to do as much km as I can in 30min
sbb mesin kat gum tu xleh setup more than 30min
bongok jek siap Ada limitation
padahal bukan Ada orang pakai tradmill tu.

then buat arm workout
rasanya kena increase load
8lb x rasa hapa dah

pastuh Im on bike for another 15 min

kesimpulannya
very nice workout today
sbb tuh suka pergi gym petang
more time for myself

anyway
berat skang still at 69.8kg
minggu ni xde turun pun :(
blame it on my period
demotivate sgt

I have 5 more week to reach my target
now mmg kena make sure 1kg weight loss per week.
travelling for LI visit sure add some stress
tp at least my hotel got gym and pool.
so bleh buat double workout on travelfree day

kena remind myself
choose right food
and make sure I am eating

baru bleh turun berat

tak pergi jogging pun semalam

hmmppfftt
2 hari x bersenam rasa mcm seminggu je tak gi gym
petang nih boleh pergi laa
kena buat double workout laaa camnih

30 min run nanti
plus bike and strength training

Friday
Run after a day break
Went lil bit late,
Lari dah cantik for 30 min
Sekali betul2 abis bleh plak gym blackout
Trus baliklaaa x smpt cooldown

Arinih x g gym
Sbb g fren wedding in Kota tinggi
Esok rasa nak g jogging outdoor
Bleh try my Nike+

Wooot finally 69.8kg!!!!!!

4 more kg to goal weight.

The deadline is in a month.I need to work harder to lose more.

Nasib baik budak dah abis kelas.more time for myself.

Kena buat double workout nanto

rupa-rupanya im suffering from hip flexor
kalau selalu sangat lari, akan sakit dekat side atau inner thigh
sebab utama = selalu sangat duduk esp kat office
so hip flexor muscle dalam keadaan stretch all the time

went to gym at 830 last nite
and guess what

jumpa en MRB ok!!!

omg! ingatkan dia pergi petang
rerupanya dia datang malam jugak
jodoh sangat

and the sweetest thing is
he helped me with my machine :)

adoi...fitness journal aku nih dah jadi MRB journal plak

anyhooo,
went for a run for 2 km
serious tak larat semalam
balik pun awal
haih, memang serious tak larat

maybe sebab petang tuh makan nasik
so jadi penat

arinih taknak laa makan berat for dinner
rasa lethargic sangat sbb dah lama tak having heavy dinner
tapi kalau tak lapar sangat, laju je lari
usually can finish all 30 minutes on the threadmill

hmmm
harap2 malam nih bleh jumpa en MRB lagi

edited:
dah tau dah kenapa tak larat lari
i have big dinner yesterday
takdelaa big pon, half nasi goreng with ayam
and i ran 2 hrs after dinner

salah tuh
running take away blood from digestion system
so jadi cepat penat sbb takleh nak process glucose(?)
no wonder laaa

usually kalau lari petang,
aku makan buah or just drink choc milk
and i can sustain my running without any lethargic feeling

anyhoo
dah tau pasal nih
no more mistake

dah dua hari tak workout
its okay, hari jumaat dah double workout
rasanyaa kot

esok dah start kerja pekan balik
damn!
kalau balik kerja lambat
takleh laa nak workout petang

skarang rasa selesa kalau workout petang dari malam
1. petang ada En MRB (kadang2 laa..minggu nih dari rabu dia takde..outstation kot)
2.kalau exercise petang, mesti berat turun konsisten every day..even for 100g
3.less people, easier to move around except for some horny makcik yg tak abis2 nak bergesel dalam gym (yuckss)
4. ada En MRB hehs

am hoping boleh turun another kg this weeks
nak period nih susah sket nak turun
harap2 konsisten turun until i reach 65kg

btw
aku baru sedar yang kasut aku beli dari akmal for 150
rerupanya nike+ compatible
waaaahhh ruginya tak tau dari awal2

kalau tau, harus aku dah beli dah nike+ sport kit dari dulu

now i have reason to get the iphone 3gs
baru bleh track running data accurately

weight myself this morning

and I am at 70.0 KG!!!!

OMG!

at the rate im going
im losing 1kg every three days

i dunno what happen
tapi maybe, i increased my consumption lil bit
so...

1 more kg to sony walkman!

bought new tracksuit yesterday
nike fit dry bottom
costs me a bomb

but i rationalized
i havent bought proper tracksuit since i joined the gym
so parted laa with my money

tapi
memang worth the money seluar itu
sedaaaappp seeehh

mcm berlari tak pakai seluar
it is that comfy
it is not too tight sampai kacau flow
tapi tak labuh jugak
yg penting
sangat ringan sampai tak rasa apa2

mmg berbaloi

lamanyaa tak nampak my running buddy (MRB)
lalu depan rumah pun tak nampak keta
outstation kaah??

hey mr MRB
come home quick
my workout seems sooo dull without you !

1.3 kg for sony walkman
weekend nih nak detox laaaa

70.7 kg!!!

come on 69!
show urself quickly

three weeks ago

weight 72.9
waist 31.5
bust 31
hip 43
thigh 23
arm 12

today

weight 70.7
waist 30
bust 29
hip 41
thigh 21.5
arm 12

am proud
and gonna work harder

gonna get back my 28 inch waist
and fit into my old jeans

5 more kg till target
and I have 6 more weeks to go

boleh boleh!!!

i am officially smitten by my running buddy
oh his smile!

btw i finished my 3km run consistently below 22 minutes
am trying to make that under 20

found my running "buddy" in the gym yesterday
turn out he working out in the evening instead of nite as we usually do

sigh
and he is soooo damn cute
and he drives a civic too :)

haih,
dah jadi mission nak ngorat my running buddy dah nih
oh please God, harap2 dia bukan laki orang

just like my current fav somg


Say what's your name, what you drinkin,
I think I know what you're thinking.
Baby what’s your sign?
Tell me yours, I’ll tell you mine.
Say what’s somebody like you, doing in a place like this?
(1, 2, 3, come on!)

I’ll never be the same (if we ever meet again)
Won’t let you get away (say if we ever meet again)
This freefall (ahh), got me so (ohh), kiss me all night
Don't ever let me go.
I’ll never be the same (if we ever meet again)

Oohh, oohh say if we ever meet again

Do you come here much? I swear I’ve seen your face before. (beforeee, yeah)
Hope you don’t see me blush, but I can’t help but want you more, more.
Baby tell me what’s your story, I ain’t shy and don’t you worry.
I’m flirting with my eyes, wanna leave with you tonight.
Do you come here much? I gotta see your face some more.
Some more cause baby I,

no gym
cheat day..i ate dinner

woaaah
another milestone

manage to do 3 km in just 22 min
1 minutes under from yesterday

then continue running until i reach 4.01km in 30 minutes
i am proud of myself

then i add up 10 minutes of walking
and that's conclude that im doing 5km in 40 min

i think in 2 weeks i can do 5k in 30 minutes
let see how it goes

yeah!!

i am soo proud of myself

strength training
-bicep curl
-leg

need to reward myself

if i reach 69kg
i'll buy myself the sony walkman

if i past 65kg
i'll buy myself that nokia e72

if i manage to go down under 60kg
i'll go for a shopping spree

i know i can do this

to do:
-eat more often
i tend to feel not hungry at all
but im afraid that will turn my body into starvation mode
and maybe that's why my weight doesnt budge
i need to eat more often
right now my diet looks like this

breakfast - 8am, free food
lunch-1.30 pm, free food
dinner- 7pm, cereal and milk mostly

and that's it

i need to add the fruit at 10 am and oat krunch at 4pm

-strength training

running is said to make body "eating" their own muscle for energy
especially if on diet
so i need to increase my strength training
to increase my muscle mass
thus making my body "eat" fat instead of muscle

need to do this properly
but when the gym is full, i dont feel like doing weight at all
kena change my mindset
also need to do weight before running
so that the weight will took up whatever glucose in body
and running will burn pure fat instead of glucose

another milestone
hurray

3km in 23 min (including warm up)
finished 3.8km in 30 min
not bad at all

too bad my "running buddy" haven't show up for a week now
i wonder where he is
he's not officially my running buddy
but he always run next to me
and we always start and finished almost at the same time
i find his pace helping me with my pace
i always struggle with my pace
not in tune with my song etc etc
he's kinda cute too
but i never have the opportunity to say hello to him
should do that the next time i see him

i start to love running now
no longer feel tortured by the treadmill
i'm getting better at controlling my pace and breathing
and it helps

im doing the Push muscle tonite
shoulder and triceps
nice workout

RJ laughed at my track suit
he said my ass is shrinking
thus my pant is getting bigger

it is good news, rite?

whatever it is
i need the number on the scale to keep declining too

managed to run 3km in 25 minutes
big achievement kot
usually it tooks me around 29 min to finish 3km

skang dah boleh lari continuous for 10 minutes (around 1.25km)
which is not bad at all
in fact im proud of myself

fastest i can go is around 9km/hr
and i didnt feel tired after each run

i'm aiming for 5k in 30 minutes
harap2 in 2 month bleh tercapai

i've been running every nite for 6 days last week
ahad cuti sbb gym tutup

this week, aiming for the same thing
cuma nak add up strength training every other day

i'm at 72kg now
down 2 kg from 74 kg
10 more kg to go
and im giving myself 2 month to achieve that

baca dari mana2 source pun
dia akan suggest buat strength training along with running

amazed at my fitness level

havent skip gym at all for this week
running + biking at 50 min each day
alternately doing some strength training
or more cardio

tapi tak kurus2 jugak
what to expect
gotta to continue this for another 2 month to see the result


i believe i can do this

still static

induksi - only eat twice a day
no more minum petang and minum pagi
good for my diet

cardio every day for at least 30 min
or 200 cal (usually more)
but now trying to include weight training more regularly
at least three times a week

circuit training

tak suka bila lari tgk cermin
pastuh see myself soooo big on the reflection

still working out
cardio most of it

next week nak start strength training
but i am intimidated by the those people that hogging the equipment
berat still fluctuate nih
why laaa tak turun2 lagik nih

bosan

72.6 kg

malam plan gym lagik
+ squat

need to lose fat
and kecikkan lower body

73.6 kg this morning

aiming to lose 2 kg per week

bfast: shake, karipap 1x, nescafe
snack: oat?
lunch: protein
snack:
dinner: shake

lupa bawak buah plak arinih
tadi dah nampak dah buah dekat ubai
tapi tak terfikir nak beli plak

anyway
hunger pang is still there
forcing me to learn to refocus to another stuff apart from my stomach
and good thing it works

this week goals:
1. pergi gym, jog for 20 min,bike 10 min, then strength training
2.lose another kg, and logged my progress hari2
3.beli measuring tape, to track inches lose

---

fitness update
30 min jog, 3.29 km, 213 calories

10 min bike,3.86km, 83 calsquat 3 set

Friday:

Breakfast: Protein Shake
Snack: peanut
lunch: kenduri hani (chicken, beef and potato, lil bit rice)
snack:milo ais
dinner: bubur ayam mcd

no workout, still demam

----

weigh myself up this morning
dah turun sekilo
Alhamdulillah

now its 73.8kg
maybe water weight sbb dah abis period
tp tak kisah laaa
nak lose 10 kg in 3 months

today:
breakfast: protein shake
snack: buah (p)
lunch: broccoli and tomato salad, 2 piece of wholemeal bread
snack: buah (p)
dinner: shake (p)

---

one year ago
i'm at 62.8kg with 25% body fat
what has happened to me??
i gain 10kg over the year

i'm an emotional eater
when i'm lonely, i eat (i discover this in US)
when i'm sad, I eat
eating give me comfort
to the point that i dont care how much i weight anymore

but i dont want to go back to my obese state anymore
i'm actually afraid of being fat

i'm taking action now
need to be firm about it
no more heavy lunch and dinner
no more snacking on junk food
more healthy cooking now

just like the fish that i cooked yesterday


i'm trying to eliminate all the bad carb and bad fat
no more white rice
no more junk food

makin naik je berat nih
tension
skang 74kg ( combine with period..rasa bloating gila)

so today is my day 1 of dieting
with help of protein shake
the deal is

morning : 1 usana shake
mid-morning: 1 pack of guava, 1 pack of honeydew
lunch: plan: grill fish + tomato
snack: plan: fruit again
dinner: plan:1 usana shake, or light meal

dalam 1000 calories

workout : cardio at least 250 calories
strength training

in between 1.5 l of water each day

will update more


---

edited:

morning : 1 usana shake
mid-morning: 1 pack of guava, 1 pack of honeydew
lunch: grill fish + tomato
snack: peanut
dinner: kfc snack plate (damn!!!)

no workout

dah kena diet balik nih
muka dah bulat
baju dah tak muat
camne nih

18th nih start balik with RESET usana
dah beli lama
tapi tak pernah try lagik

nanti update

went for morning workout on Saturday
only manage to run for 2km before hit the wall
and continue with 3.47 km on bike

demam still tak baik lagi
still coughing and have runny nose

however the run manage to make me feel bit better
i think it is the sweat

5.27 km (my first 5km run) in 50 min
318 calories burnt
kena buat separately sbb apparently I can't set the machine time more than 30 minutes

pastaqueen's best time for 5k is 31:17

that is my sub-2010 resolution too
to be able to run in 5k race in 30 min

berat tak tau
can't find my scale

but when i'm on treadmill yesterday
it hits me
besarnyaaa aku
i used to be tiny okaay like 2 years ago
and why is that changing

i need to keep my consistency

6 Jan















recumbent bike
20 min



















treadmill, 3.2 km 30 min
stamina cam menten jek

dah 3 hari x gi gym
bila nak istiqamah nih
tp penat pindah arituh

have a good run yesterday

40 min, 4.1 km, cal:250

pastuh buat chest training jek
tak larat dah lepas tuh

but i can feel my stamina improved
dah bleh lari straight for more than 5 min at 8km/hr (ke 8mph)
dulu hampeh


body fat:29% -acceptable range nak masuk overweight
range BMI pon masuk overweight dah
damn it! hahaha

nak aim for 25% dulu

Description	Women	Men
Essential fat	10–12%	2-4%
Athletes	14–20%	6–13%
Fitness	21–24%	14–17%
Acceptable	25–31%	18–26%
Overweight	32-41%	27-37%
Obese	42%+	38%+