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