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....

my 17th time....

sleep a bit late last nite (actualy is a lot late), bout 5.20am just kun... 10am wake n go bulevard for blood donation....

waiting..... waiting... n keep waiting...

after waited fr 2hour plus, finally is my turn, gt it done bout 5-6minute....

as in the 2nd pic, a 1st time donor, may be too excited, she dint boder to folo advice frm the MA to rest n hav a drink 1st, after donate, she syok syok like bo su go help her sis/fren (nt sure) take video, half way, she fun tet... XDDD

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..

sarawak WTF tkd senior belt grading...

had being witnessing the 1st (if nt mistaken) TM/PTNS senior belt upgrading.. general info and syllabus are as folo:

Event: TM/PTNS senior belt (Dan and above) grading.
Date: 11-09-2011
Time: 12.00pm - aprox 3.00pm
Vanue: Satok PTNS main gym.

Grading syllabus:

1st Dan upgrade to 2nd Dan:
a) part of poomsae: 4, 7, 8.

b) poomsae: 4, 6, 8, koryo.

c) combination kick: turning-chop-backtrust & turning-spining turning-backswing.

d) target kicking: slide back turning, chop, backtrust, & backswing.
e) 1 step spar.
f) free spar (aprox 1min per set), 2set
>.<

>.<'''

2nd Dan upgrade to 3rd Dan:

a) same as above, + a poomsae geumgang

>.<''

>.<'''''

3rd Dan upgrade to 4th Dan:

a) same as above, + poomsae geumgang & taeback.

b) self defense (aprox 1 minute).

c) 3 direction breaking (1 hand & 2 leg techniques), 1 piece 1/2 inch board each.

>.<''''

>.<'''''''

4th Dan upgrade to 5th Dan:

a) same as above, + poomsae geumgang, taeback, & pyongwon.

b) self defense (aprox 1 minute).

c) 4 direction breaking (1 hand & 2 leg techniques + 1 jumping front kick shoulder height), 1 piece 1/2 inch board each.

>.<''''''

>.<'''''''''

NGAITI, so easy meh?????????????????????????? duh... bt it conducted on a bit rush sequence so seem tiring...

after the grading, the examiner comment that: this time i can see many of u dint prepare well, as u knw, sum of u r nw senior instructor, this time i can be lenient, bt next time i hope u come after u had prepare well...