injured leg

it just had to happen.

oh well. that means i really need to watch my food now.

darn.

95kg

Weight is hovering aruond 95-97kg, but my fitness and muscle strength are creeping back. FINALLY

96kg

Ok.... the weight is down, but the fitness is not back. not good....

99.25

OH NOS IT"S COMING AGAIN

95kg

Yeah, that's the weight right now, and most likely the weight that remains...


Got to get it down to 90kg, but depends on whether I start my cycling and exercise.

and it looks like I'm forfeiting my last PT session due to the shoulder... got to break the news....

96.4kg

It's a long time, but yes, it's getting closer!

I have to admit the cause of my slow weight loss could be due to inadequate diet control, and secondly, massive eating and no exercising on Sundays.

It's like, 2 months already?

Personal Training

They abbreviated it for a reason.

I think it's because it's called PT, physical torture.

A tortuous one hour.

We started out with some cable chest fly, followed by the inclined chest press.

By the time that happened, I think I was too fatigued to do any more. And we are only starting on two exercises!

next was the back rows, but my shoulders were to shagged to do anything. I didn't know I'll be so weak...

so it was concluded with leg raises and crunches until fatigue.

Today is the second training, and my upper body is still as sore as ever.

And I'm really considering cycling to work again.

100.9kg

After more than 2 weeks of negligence, I decide to try to make a comeback.

Besides, the recent body analyser showed that I lost 5 kg of muscle, and gained 4 kg of fat.

So I lost 1 or 2 kg since the last weigh-in, but it is definitely not going TOO well.

And I'm finally meeting my gym instructor today.

Anyways, I shouldn't have stopped cycling. Right now, it looks like weight training is the way to go now.

Will try re-recording the diet book. :)

98.3kg

Just before the weekend... of beer and a lot of food.

My varsity mates chanced upon my Fitness Sheet and found out my weight.

but it's no longer 103kg...

98.3kg liao. :D

Thu 19 Feb Exercise

Does standing around count? sucks.

Wed 18 Feb Exercise

1 1/2 hour of pickup games i guess.

Thu 19 Feb Diet

Breakfast:
Mayo Tuna
Slice of Bread

Lunch:
Soya Milk
4 Glutinous Riceballs with peanuts
Soya Beancurd
1 chocolate muffin

Dinner:
Fillet O Fish
Large Fries
Coke Light

OMG. Fast food... something I tried to avoid.

Tue 17 Feb Exercise

Does throwing disc count as exercise?

If not, then zilch.... Bleah....

Wed 18 Feb

Breakfast:
4 seaweed chicken
cereal w/ milk
bread, 1 slice

Lunch:
rice w/
3 veg
kueh tie pie x 6 (bite sized radish shat)

Dinner:

Tue 17 Feb Diet

Breakfast:
Cereal
Milk

Lunch:
Rice w/
2 veg
beef liver

Dinner:
a medium plate of bite-size sandwiches and apple rolls
Nasi lemak w/
otak otak
chicken wing
egg
seaweed chicken

ARGH

101.3kg

...

Mon 16 Feb Diet

Breakfast:
Tuna sandwich (hate the brine)
Soy Bean milk

Lunch:
Rice w/
3 vegs

Dinner:
Rice with chicken and cheese
Ice kachang w/ durian
ginko nut and longan

dinner was quite late, and I was too hungry. must... control.... or a light bite because of evening activity....

Overview of week 1

Yeah... it's really the case of a lack of diet control...

Peer pressure is really powerful.

Must resist...

Sun 15 Feb

Breakfast:
Bak Kut Teh (Pig's Bones Tea)
3 ribs
Rice

Lunch:
Vegetarian Beehoon (Vermicelli)
Mock Meat
Pickled Veg
Big Gulp

Dinner (SUPPOSED CHEAT MEAL):
Rice
Lean meat
Fish
Sausages

And I didn't exercise today. die..

Sat 14 Feb

Breakfast:
2 rolls of chee cheong fun (rice something)

Lunch:
2 rolls of chee cheong fun

Dinner:
Yang Tau Foo noodles
Ban mian
Red Bull

Fri 13 Feb

It's so damn bad....

I know that I would be binging... so before the dinner I went for a run.

And after binging... some pathetic 44 pushups...

Fri 13 Feb

Breakfast:
One slice of Bread
Mayonaise Tuna

Lunch:
Soy Bean Drink (bottled)
sambal fried rice with egg
stick of otak-otak (fried of course)
stick of seaweed chicken (fried again of course)
coffee iced

Dinner:
Curry chickens
3 layer pork (the ones with a lot of fat)
Bread
Servings: A LOT


Someone put a LOSER tag on me, or ask me to jog immediately after work again.

Thu 12 Feb

Breakfast:
Cereal w/...
200ml Milk

Lunch:
Sliced Fish Soup with Noodles
Coffee Iced
Soy Bean Milk (2 servings)

Dinner:
Soy Bean Curd
Soy Bean Milk
1/2 fried fritters
Masala Thosai
Egg Thosai
Lime Juice


I didn't expect myself to eat so much at night....

Exercise

Got to go to the gym today.... no exercise yesterday... I can feel the weight.

Funny thing is that my while body still feels sore...

Gym training

The excuse that I have given to my Personal Trainer is that I have a tournament coming up inEnd Feb, and therefore will be unable to commit to the trainings.

But I want to try out the facilities at the gym myself first! This is what happens when you pay 77 dollars for a PT session. Looks like it's the gym at my workplace for me now.

You scrimp. haha.

Wed 11 Feb

Breakfast:
2 toasted Bread
Slice of tomato
tuna with mayonnaise
slice of cheese
cup of carrot juice (86 kcal)

Lunch:
White rice w/...
2 veg
beef liver
Coffee iced
Soy bean milk, less sugar

Dinner:
3 pratas, plain with curry

Tuesday 10 Feb

Breakfast:
Soy bean milk
Soy bean curd

Lunch:
Rice w/...
3 vegs

Dinner:
GOOD LUCK, most likely oily food
2 cups of soy bean milk
Actually, Thosai, Plain
Thosai Masala

Dessert:
Twix @2 am bar (aka lots of sugar, chocolate)

I predict I will be having 3 roti pratas (88kcal) this evening.... guess not.

Update:
haha.... I really hope my ultimate session cancels out my dessert at 2am bar. The dessert I had is great, but looks really sinful!

Monday 9 Feb

Breakfast:
Cereal w/...
Carrot Juice

Lunch:
Rice w/
3 servings of Vegs

Dinner:
LJS. 1 pc chicken
1 pc fish
Fries

Night:
2 servings of milk (400ml)

I got guilty with the dinner and went for a workout at the gym after ultimate and dinner.

No choice. Burnt out 600 kcals, hoping that it'll negate the dinner.

I think can add clause liao.

If I cheat more, 30 more minutes of aerobics/jogging/whatever it is.

I drank milk because I did pushups after the workout. protein, protein. haha.

99.1kg

FINALLY!

It is below 100kg!

It's two months overdue, as the projected deadline was 05 Dec 2008, but that's ok. :D

4 more kg to my weight when I entered SIM, and 9 more kg to my lowest weight during NS!

:))))))))

Vow for the week

Only one cheat meal. ONLY ONE.

soy-combo/cereal for breakfast.

3 vegs + rice for lunch.

soy combo for dinner.

And I forsee that this will be my diet for at least 10 weeks.

Time to get this blog going again.

Expenditure of calories per week

Looks like my calculations for the weekly deficit is wrong...

To lose about 0.5kg of weight per week, i need to have a weekly deficit of 3500calories per week. That means, 500calorie deficit per day.

2300 - 500= 1800 kcal.

That's the amount of food that I can eat per day. Ouch.

If I include exercise of 500 kcal. per day.

1300 + 500 = 2300kcal

Looks like I'll really die of hunger. haha.

Beacause a soybean milk + beancurd combo >= 500 kcals.

that means I only have 1000 kcal for lunch if this is the case.

I'm calculating rather pessimistically as I may eat something else during some time other than bf, lunch, and dinner.

NO WONDER... Looks like I cannot have "healthy snacks" for teabreaks already.

It's your diet

All this while, and I'm thinking whether why my weight is still hovering in the 100 - 102 kg range, like some kind of a plateau.

They say it's my diet, and I think back to the times I actually cycled almost everyday. That means my output is almost crazy, but the input wise...

Yeah. shit, all the healthy snacks. Looks like if i'm really hungry, having yogurts, soy beancurds and soy bean milk is out of the question during tea breaks, since I eat a normal meal during lunch and dinner.

soy breakfast + soy tea break + normal lunch + yogurt tea break + normal dinner = a lot of calories

and it kind of breaks even.

The last bullet I had to bite is the fact that I have fried rice for lunch on some days, with a standard staple of soy bean curd for breakfast and dinner.

The Personal Trainer that took my fitness test has this to say, "Fried rice? well, there's your answer to the plateau."


GAHHH

Lighter

My wallet feels really light now.

Because I just sank 1188 dollars into a 21 month membership. In addition, personal trainer fees are separate, at 77 per session, and I signed for 24 sessions... that's 1.8k. My most exhorbitant spending so far...

In total, 1271.16 + 1977.36 = 3248.52

By the way... this is the largest payment I have made so far in a single day. the last purchase was 2k for my bike. omg.

I wonder if i have enough $$$ to pay off my commitment for these 21 months... 659 per month for personal training fees, and 59 per month for gym fees.

In other news, I found out that my BMR is only 2300kcals. 200 short of 2500kcal, which is the normal output of a person.

And it seems that the main problem is my diet... which I am really stumped...

101.7kg

Uh oh....

Time to control my eating and start a little physical activity everyday and see how it goes.

My friend, a gym instructor invited me to go and tryout at his gym... This will eventually end up as way to sign me up for the gym, which comes at a potentially high 49 dollars /mth.

Will see how it goes this thursday... but I'm pretty apprehensive about it.

101.2kg

Bleah... the results of chinese new year.

just tried stair climbing yesterday for 20 minutes yesterday during lunch break.

it's torture now.... the soreness came after, and my quads are feeling like lead.

it's a little known fact as well but I'm starting to sleep late again... and wake up late again. that means no cycling (even though I have a motorbike now, the rate of using it in a week is 3/7) as I leave for work quite late.

tomorrow i might die literally; lack of sleep from celebrations tonight, ultimate@WCP on sat morning, ultimate@sentosa on sat afternoon.

orzzz man.

100.5kg

OMG.

I really think I'm slacking behind in my exercises.

The weight now sounds good, but I really attribute it to the lack of exercise nowadays.

Gah... and there is the Bangkok Hat this time, next month. really got to get my legs back in Shape.

I think I'll be cycling my life again.

In other news, I'm thinking of cycling only when I am not playing any pickup. This will mean Monday and Saturdays are the only days I will bike.

But laziness is always a big factor.

102.7kg

It's not going up.. .it's not going down.

yeah... i admit I didn't really exercise during the week, or keep a conscious look at my diet.

Shall I procrastinate and wait until next week to restart again?

102.7kg

Argh.... go down god damn it.

i think I shall only cycle every from now onwards... should i abandon weights?