one word. WTF?
that's an increase in 2 kg in my weight.
i think it's the curry buffet on sunday, and the overnighter at E.'s house, and all the ensuing soft drinks, chicken wings, and the sinful nasi lemak for breakfast.
Well, I just can't imagine a breakfast to revitalise myself other than the above. I mean, the CHILLI man! the chilli!
Two weeks to go.... gg man for short term, but long term goal is still there.
This was last updated in 2005. No kidding.
Goals
My Metabolic-Info
Xtra Food This week:
Exercise Regime
- Short Term:
- To lose 0.5 kg a week
- To increase load by 5 lb per week
- Long Term (Week 26):
- To lose 26 pounds
My Metabolic-Info
Daily BMR: 2745 kcal
- Daily Jogging: 437 kcal
- Daily Food Intake: 2500 kcal
- Daily Calorie Defcit: 682 kcal
- Weekly Calorie Defcit: 4778 kcal ~= 1.3 pound of fat
Try This!
- 1)Increase Load for 10-12 reps every workout
- 2)Get a Logbook...
- 3)Get a Better/Centralized Weighing Machine
- 4)Make sure reps in a set are fluid/ no pauses...
- 5)No Momentum! Control Ur Movement of Weights!...
Xtra Food This week:
- Not yet...
Meal Plan
- 3 meals, less refined carbo, more veg
- Less rice, more veg, extra fruits
- Drink 1 litre of water for every meal
Exercise Regime
- Daily Constant Jogging of 30minutes
- Establish Heart Rate of 100-150 per min
- Tuesday Strength Building:
- Crunches (Abs)
- Upright Row (Traps)
- Wrist Curls (Forearms)
- Lunges (Legs)
- Thursday Strength Building:
- Dead Lift (Lower Back)
- Dumbell Press (Shoulders)
- Biceps Curls (Biceps)
- Heel Raises (Calves)
- Saturday Strength Building:
- Lats Pulldown (Upper Back)
- Dumbbell Row (Middle Back)
- Chest Presses (Chest)
- Squats (Upper Leg)
- Duration: 3 sets of 8-12 reps, rest time: 30-60 secs
Hot Links
- Calorie Burner Calculator
- BodyBuilding.Com
- Gym Exercises
- Managing Food Portions
- Managing Weight
- Got Qs? Ask Alice!
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