after the 26th week i sweat in civic center.

erm.. it had being a long long time i dint post about the progress since i last did on few month ago...

thus, as the 26th week (half year) had pass since i join in civic center gym n play sum little freaking light weight training... let revise a bit and hope this post might help motivate me to move on further ^^

let start:

back to about 4year ago, on dec 2007 whn i 1st started to lose sum weight, i look like tis, with 94.6kg.

after 3.5month of kinda hard time, on march 2008, i drop myself to this... with weight at 73kg...

maintaining this for bout 3year.... and on feb 2011, i m at 77kg, which is:

on june 2011, up a bit more to 79kg.. oh shit....

in ogos 2011, start to join in civic center gym with jeremy, and after 26th weeks... i gt bek to 72-73kg.. which look like this...

thus, at the end of this 6month plan.. nting big diff i think....

so, overall, it look sumting like this....

SO, ITS STILL NO GOOD YET... NEED TO DO A LOT MORE HARDER....

week 13.....

a short update for my week 13 result... on sunday (13sept 2011) nite after supper, was in the weight of 76.6kg... say bye bye to another 0.8 kg in a week...

bt, seriously, i dnt care much bout the kg actualy, since it is nt wat i aim fr, i aim to change n look diff a bit.... hopefuly if can, get a bit rresult by cny ^^ let wait n see.....

later 9am will fly to KL to take course liaw, never being thr b4, n alone this time, hahaha, hope eveting goes well thn... plz dnt fail in the test.........

17days more... will be the grading date... hope i dnt ambares myself...

week 12 de result...

last week was the 12 week in my 6month plan... is oso a milestone where i start to watch my food intake a bit... odo nt a strict low kcal diet, however, for the pas 1 week, it sumhow give an encouraging result.

in the pas 1 week, had being set that the daily kcal intake to be around 1800 kcal, hence with the range cover of 1700-1900kcal is alowed ^^

exercise level is slightly lowes the weeks b4 to alow the adaptation of body to the lower food intake trail week.

beside lowering the total kcal, had oso divided it into amount to be taken in more infrequence meal consumption, which each meal consist about 200-350kcal each n take in 6-7 separate meal.

as the result, from around 78.2kg on 30 oct, nw (6nov, after meal) weighted at 77.4kg. a drop of 0.8kg...

so far it is quite ok fr me la.... looking forward to the 13th week de outcum....

erm.... + 1st week of 3rd month

erm.. just nw gt sweat in civic centre gym....

in gym gt 2 kid seem like 2ndary sch (bout f2/f3 de look), do sum work out, thn they ask me...

Kid A: escuse me, uncle, cn teach us hw to use tis?

Me: sure, like tis like tat...

Kid B: i see, thk u uncle...

>oo<""

im thinking.... erm... i m oli 24 year old er.... uncle??? do i look like 1???? if look like, thn after talk, my voice oso uncle meh???

btw, this is the 1st week of my 3rd month, started in 78.2kg....

4th week of 2nd month

after the 2nd n 3rd week, i manage oli to gt to 78.6kg....

will change plan n gt thing more strict especially exercise n meal (snack n supper) in better control liaw... damn it...

the 2nd week plan of the 2nd month plan (aim to lose 2 - 3kg in the month)..

basically it is a fail fr the 1st week, i lose "-300g" which mean i gained 300g... make up my new weight on 18sept to be 79.3kg..

arggggggggggggggggggggggg....

the 1st week plan of the 2nd month plan (aim to lose 2 - 3kg in the month)..

as the conclusion for the 1st month (14ogos - 10sept 2011):

a) oly manage to drop 2.2kg, as i aim for 3kg, so is a clear FAILURE.....

b) most of the time dint goes by the plan, being too lasy...

for the 1st week of the 2nd month:

Week 5 : 11 - 17 sept 2011
Weight : 79.0kg (after lunch, 12.20pm, 11 sept, 2011)
Sunday	a) tkd 7-9pm
Monday	a) gym (chest ) b) light walk aprox 30 min.

Tuesday a) gym (back) b) light walk aprox 30min.

Wednesday	a) gym (arm + abs) b) tkd
Thursday	a) gym (chest) b) walk/jog
Friday	a) gym (back + leg)
Saturday	a) weight training (arm) b) walk/jog

note: a=mrng session, b=evening session... sum r interchangeable based on mood..

4th week dy...

as the conclusion for the 3rd week (raya week):

a) being lazy and dint push much and misout sum of the training whc supose to follow..
b) dint manage to drop any weight in the week....

Week 4 : 4 - 10 sept 2011
Weight : 79.4kg (after lunch, 12.22pm, 4 sept, 2011)
Sunday	a) tkd 7-9pm
Monday	a) gym (chest ) b) walk/jog 1hour
Tuesday	a) gym (back) b)see ppl play bad..
Wednesday	a) gym (arm + leg) b) tkd
Thursday	a) gym (chest) b) walk/jog
Friday	a) gym (back + leg)
Saturday	a) weight training (arm) b) walk/jog

note: a=mrng session, b=evening session... sum r interchangeable based on mood..

so, after 1st 3week, 1.8kg off dy.... is time to push harder...

the 3rd week plan of the 1st month plan (aim to lose 3kg in the month).. start 2day..

as the conclusion for the 2nd week:

a) i fail to keep up motivated to do the 2nd session of the day which is a walk/jog part, skiped few time....
b) need sum change n plan on heavy n light part...

Week 3 : 28 – 3 sept 2011 (raya week)
Weight : 79.4kg (after lunch, 12.43pm, 28 aug 2011)
Sunday	a) walk/jog 1hour b) tkd 7-9pm
Monday	a) light gym (chest & light arm) b) walk/jog 1hour
Tuesday	a) self training in tkd gym... b) walk/jog 1 hour
Wednesday	a) light weight training, (arm) b) self training in tkd gym
Thursday	a) walk/jog 1hour / tkd 7-9pm
Friday	a) light gym (chest) + light walk b) walk/jog 1 hour
Saturday	a) walk/jog 1 hour (might void n turn as 2h in evening) b) walk/jog 1 hour

note: a=mrng session, b=evening session... sum r interchangeable based on mood..

for the 3rd week, due to raya holiday, so may edit again base on whether gym did open o nt...


so, after 1st 2week, 1.8kg off dy....

the 2nd week plan of the 1st month plan (aim to lose 3kg in the month).. start 2day..

as the conclusion for the 1st week (trial week):

a) i m nt fit enuf to meet the plan yet in sum of the tym, need to push harder.
b) generally the plan is acceptable as a beginning session.
c) i FAIL on my saturday routine cos lasy after exam...
d) will give more comitment on 2nd week.

Week 2 : 21 – 27 aug 2011 (try to adapt de week..)
Weight : 79.6kg (after lunch, 12.05pm, 21 aug 2011)
Sunday	a) walk/jog 1hour b) tkd 7-9pm
Monday	a) light gym (chest & arm day) + light cardio b) walk/jog 1hour
Tuesday	a) light gym (back & leg day) + light cardio b) walk/jog 1 hour
Wednesday	a) light cardio (static bike & trekmil) b) tkd 7-830pm
Thursday	a) light gym (chest & arm day) + light cardio b) walk/jog 1hour / tkd 7-9pm
Friday	a) light gym (back & leg day) + light cardio b) walk/jog 1 hour
Saturday	a) walk/jog 1 hour (might void n turn as 2h in evening) b) walk/jog 1 hour

note: a=mrng session, b=evening session... sum r interchangeable based on mood..

for the second week, basically is the same thing go on, just will push more to enable adaptation to the intesity.. this might go on to 3rd week as well...


so, after 1st week, 1.6kg off dy....

the 1st week plan of the 1st month plan.. start 2mr..

Week 1 : 14 – 20 aug 2011 (trial’s week..)
Weight : 81.2kg (after lunch, 12.25pm, 14aug 2011)
Sunday	a) walk/jog 1hour b) tkd 7-9pm
Monday	a) light gym (chest & arm day) + light cardio b) walk/jog 1hour
Tuesday	a) light gym (back & leg day) + light cardio b) walk/jog 1 hour
Wednesday	a) light cardio (static bike & trekmil) b) tkd 7-830pm
Thursday	a) light gym (chest & arm day) + light cardio b) walk/jog 1hour / tkd 7-9pm
Friday	a) light gym (back & leg day) + light cardio b) walk/jog 1 hour
Saturday	a) walk/jog 1 hour (might void n turn as 2h in evening) b) walk/jog 1 hour

note: a=mrng session, b=evening session... sum r interchangeable based on mood..