1. JSF is shutting down on February 12, 2020. Please see this page for details.
    Dismiss Notice

oohchild things gonna get easier...

Discussion in 'Fitness Journals' started by oohchild, Mar 7, 2006.

  1. oohchild

    oohchild Well-Known Member

    Joined:
    Feb 17, 2006
    Messages:
    102
    Likes Received:
    0
    Ideal diet: 1800-2200 calories

    For 1,800 calories meal :
    Ideal ratio: 170g proteins (37.8%), 40g fats (20%), 189.9g carbs (42.2%)

    For 2,000 calories meal:
    Ideal ratio: 170g proteins (34%), 44.4g fats (20%), 230g carbs (46%)

    For 2,200 calories meal:
    Ideal ratio: 170g proteins (30.9%), 48.9g fats (20%), 270g carbs (49.1%)



    Breakfast:
    ...................................Calories....Fat ......Carbo....Protein
    Quaker Oats..................160.........2g.........33g.......4g
    Wheat Biscuit * 3...........133.........4.7........20........2.8g
    Oatbars (Morn Snack).....53...........0.2g......9.9g......1.85g

    Lunch:
    Ban Mian.......................476.........22g .....48g.......21.8g
    Pulut Hitam....................290.........1g........67g ......3g

    PM Snack:
    Whey Powder (1.5).........180.........1.5g......4.5g......36g

    Dinner:
    Egg Whites * 2...............34...........0.2g......0.4g......7.2g
    Tomato.........................22...........0.2g......4.8g......1.1g
    Mixed Veg (1/2 cup)........59...........0.1g......11.9g....2.6g
    Tofu (1/2 block)..............124.........7.2g......4.8g......13g

    Nite Snack:
    Whey Powder (1)...........120.........1.0g......3g..........24g
    Full Cream Milk (1/4).......159.........8.5g......12.3g......8.4g


    Total so far:..................1810.......48.6g...219.6g.....125.75g
    % so far.....................................24.0%...48.3%.......27.7%

    Yesterday's diet was atrocious, gain 0.3Kg on the scale. Today slightly better, but fats and carbo could be further reduce,, but protein increases.

    Exercise:

    Chest: 4 sets of 15
    Back: Deadlifts 4 sets of 15
    Calves: Leg Press (Tip Toe) 3 sets of 15
    Thighs: Leg Press 3 sets of 15
    Abs: Crunches 4 sets of 30
    Cardio: 35 mins HIIT
     
    #21 oohchild, Mar 21, 2006
    Last edited: Mar 24, 2006
  2. oohchild

    oohchild Well-Known Member

    Joined:
    Feb 17, 2006
    Messages:
    102
    Likes Received:
    0
    Breakfast:
    ...................................Calories....Fat ......Carbo....Protein
    Whey Powder (1 Scoop)...120.........1g........3g........24g
    Skim Milk (300ml)............150.........1.2g......24.6g....17.4g
    Pandan Cake..................97...........7g........6g........3.1g

    Lunch:
    Chicken Rice..................589.........20g .....76g.......25.7g
    Green Bean Soup............317.........1g........65.3g ...11.6g

    PM Snack:
    Oatbars ........................53...........0.2g......9.9g......1.85g

    Dinner:
    Egg Whites * 2...............34...........0.2g......0.4g......7 .2g
    Mixed Veg (1/2 cup)........59...........0.1g......11.9g....2.6g
    Tofu (1/2 block)..............124.........7.2g......4.8g.... ..13g
    Brown Rice.....................218.........1.6g......45.8g.....4.5g
    Star Fruit.......................45...........0.0g......11g.......1g

    Nite Snack:
    Whey Powder (1 Scoop)...120.........1g........3g........24g
    Skim Milk (200ml)............100.........0.6g......12.3g....8.7g

    Total so far:..................2044.......41.1g....274g......144.65g
    % so far.....................................18.1%...53.6%.....28.3%

    Still not having enough proteins today, maybe I'm gonna cut down on the rice and have more proteins.
     
    #22 oohchild, Mar 22, 2006
    Last edited: Mar 22, 2006
  3. oohchild

    oohchild Well-Known Member

    Joined:
    Feb 17, 2006
    Messages:
    102
    Likes Received:
    0
    Breakfast:
    .................................Calories....Fat ......Carbo....Protein
    Whey Powder (1 Scoop)...120.........1g........3g........24g
    Skim Milk (300ml)............150.........1.2g......24.6g.... 17.4g
    Sweet Potato.................103.........0g........24g........2g
    Oatbars (Morn Snack)......53...........0.2g.....9.9g......1.9g

    Lunch:
    White Rice.....................242.........0g .......53g.......4g
    Long Beans ...................118.........0g........21g ......8g
    Omelette.......................101.........7g.........1g........7g
    Fish..............................146.........6.7g.....10.5g.....11.2g
    Cabbage.......................218........14.2g.....11.6g.....12.8g
    Pineapple Slice...............30...........0g........16g........1g

    PM Snack:
    Red Bean Dessert...........408.........0g.........87g.......15.4g

    Dinner:
    Fish Soup......................212........14g..........0g........22.6g
    White Rice (1/2).............140........0.5g.......31g.........2.8g
    Soya Milk (Unsweet)........76.........3.7g.......3.1g........7.6g

    Nite Snack:
    Whey Powder (1 Scoop)...120.........1g........3g........24g
    Skim Milk (200ml)............100.........0.6g......12.3g.... 8.7g


    Total so far:..................2376.......50.1g....311g.....170.4g
    % so far.....................................19%.....52.3%.....28.7%

    Exercise:

    Cardio: Latino Jam Dance Class (1 hr)
    Bicep Curls: 4 * 15
    Deltoids: 4 * 15
    Chest: 3 * 15
    Lower Back: 3 * 12
    Abs: 4 * 15
     
    #23 oohchild, Mar 23, 2006
    Last edited: Mar 23, 2006
  4. oohchild

    oohchild Well-Known Member

    Joined:
    Feb 17, 2006
    Messages:
    102
    Likes Received:
    0
    Today's Diet

    Breakfast:
    ...................................Calories....Fat ......Carbo....Protein
    Quaker Oats..................160.........2g.........33g.. .....4g
    Wheat Biscuit * 3...........133.........4.7........20........2.8g
    Whey Powder (1.5).........180.........1.5g......4.5g......36g

    Lunch:
    White Rice.....................242.........0g .......53g.......4g
    Fish in Black Sauce.........146.........6.7g .....10.5g.....11.2g
    Long Beans ...................118.........0g........21g ......8g
    Stir Fried Veg.................93..........5g........10g........3g

    PM Snack:
    Peanuts (40g)................222........18.8g.....8.2g.......9g

    Dinner:
    Indian Chicken Mutabak...696.........28g......60g.........51g
    Teh Halia......................58..........2g........10g.........0.7g

    Nite Snack:
    Omelette.......................101.........7g..... ....1g........7g
    Fish..............................146.........6.7g .....10.5g.....11.2g

    Total so far:..................2300.......82.4g....241.7g....147.9g
    % so far.....................................32.2%...42%.......25.7%

    Played badminton today and dislocated my shoulder :(...wonder how to keep up with the regimen. Feel so discourage right now.
     
    #24 oohchild, Mar 24, 2006
    Last edited: Mar 24, 2006
  5. oohchild

    oohchild Well-Known Member

    Joined:
    Feb 17, 2006
    Messages:
    102
    Likes Received:
    0
    My Injury Days...

    Neither expect to hit an exercise related injury so soon. :( Ignorance is not bliss. Took warm up for granted which causes the injury. Worst, over the head swing and delts exercise are a big no no as it put unnecessary stress to your shoulder joints. Now then i realised.

    Now i have problem lifting my right hand and even wearing shirt. Will probably rest for 2-3 mths. But i be back after successful physiotherapy, will instead focus on my diet and possibly add a low impact cardio like cycling on and off.

    My calories intake have to revise down to 2100 for maintenance due to inactivity. I will try to eat at 1,600 - 1,800 instead. Hopefully, I be smaller size and be able to start bulking after 3 mths.
     
  6. oohchild

    oohchild Well-Known Member

    Joined:
    Feb 17, 2006
    Messages:
    102
    Likes Received:
    0
    My Injury Days

    Revised strategy:

    Since I can't do lifting for 2 months or so.. I resolve I can't sit around and get fat. I can see fats starting to accumulate at the belly region.

    Exercise Strategy:
    Cardio : 6 * a week
    Mon: Cycling (LISS), Quads
    Tues: Cycling (HIIT), Lower Abs
    Wed: Threadmill (LISS), Hamstrings
    Thurs: Threadmill (HIIT), Upper Abs
    Fri: Cycling (LISS), Calves
    Sat: Cycling (HIIT), Obliques
    Sun: Rest

    Diet: average 1800 calories
    Ideal ratio: 170g proteins (37.8%), 40g fats (20%), 189.9g carbs (42.2%)

    Today's Diet:

    Breakfast:
    .................................Calories....Fat ......Carbo....Protein
    Whey Powder (1 Scoop)...120.........1g........3g........24g
    Skim Milk (300ml)............150.........1.2g......24.6g.... 17.4g
    Wholemeal Bread.............92..........1.1g......17.2g....5.1g

    Lunch:
    Egg Whites * 2...............34...........0.2g......0.4g......7 .2g
    Tomato.........................22...........0.2g.. ....4.8g......1.1g
    Mixed Veg (1/2 cup)........59...........0.1g......11.9g....2.6g
    Tofu (1/2 block)..............124.........7.2g......4.8g.... ..13g

    Dessert:
    Yam..............................158.........0.2g......37.5g....2.0g
    Sugar (2 tsp)..................48......................12.0g.........
    1 tbsp coconut milk..........35.........3.6g........0.8g.....0.3g

    Dinner:
    Lunch:
    White Rice.....................242.........0g .......53g.......4g
    Fish in Tomato Sauce......146.........6.7g .....10.5g.....11.2g
    Stir Fried Veg.................93..........5g........10g..... ...3g
    Seaweed Soup...............13...........1g....................1.1g
    Bean Curd.....................435..........28.5g....9g........47.5g

    Total so far:..................1860........56g (27.1%)......199.5g (42.9%)...139.5 (30%)
     
    #26 oohchild, Mar 26, 2006
    Last edited: Mar 26, 2006
  7. Seltzer

    Seltzer Elite Member

    Joined:
    Apr 29, 2005
    Messages:
    28,300
    Media:
    1
    Albums:
    1
    Likes Received:
    212
    I empathize with your situation because I also am recovering from a shoulder injury. I have to admit that your attitude is better than mine was as I was thrown into a complete funk by not being able to do any exercise. Do what exercises you can and keep a close tab on your diet and you should be in fine shape to resume your old routine once your shoulder heals.

    Getting hurt really sucks, there's no question about it, but don't let it let you lose sight of the goals that you have.
     
  8. oohchild

    oohchild Well-Known Member

    Joined:
    Feb 17, 2006
    Messages:
    102
    Likes Received:
    0
    Same to you, don't give up despite the obstacles. Maybe it will take longer to reach the goals, but at least you won't derail so much. :D

    I gather my lower body are okay, a little apprehensive about abs training though as might jerk my shoulder when performing the crunches, think I will substitute with leg raise and leg air cycling.

    Squats and lunges without barbells should be achievable. May try to do body isometric exercise when my shoulder gets slightly better. :nod:
     
  9. Seltzer

    Seltzer Elite Member

    Joined:
    Apr 29, 2005
    Messages:
    28,300
    Media:
    1
    Albums:
    1
    Likes Received:
    212
    We're on the same track in how we're approaching our mutual rehabs. This week I'm going to start introducing some lower body work to shoulder rehab routine as well as some ab work. Now that I have some mobility and the okay from my rehab doctor there's no reason to neglect the parts of my body that I can concentrate on.
     
  10. oohchild

    oohchild Well-Known Member

    Joined:
    Feb 17, 2006
    Messages:
    102
    Likes Received:
    0
    That's right.. train whatever you can first, the difficulty for me is changing to gym gear, i took a long time to change due to pain when lifting up hands.

    Nevertheless for the past two days, forced myself to hit the gym, managed to do cardio through cycling. Yesterday 40 mins of cycling HIIT, today 30 mins of cycling HIIT. Feels better despite some aching shoulder pain. Things will get better as the days passed. :D
     
  11. oohchild

    oohchild Well-Known Member

    Joined:
    Feb 17, 2006
    Messages:
    102
    Likes Received:
    0
    Yesterday's Diet:

    Breakfast:
    .................................Calories....Fat ......Carbo....Protein
    Whey Powder (1 Scoop)...120.........1g........3g........24g
    Skim Milk (300ml)............150.........1.2g......24.6g....17.4g
    Wholemeal Bread............184..........2.2g......34.4g....10.2g
    Cottage Cheese.............

    Lunch:
    White Rice.....................242.........0g .......53g.......4g
    Fish in Black Bean Sauce..146.........6.7g .....10.5g.....11.2g
    Stir Fried Veg 1...............93..........5g........10g..... ...3g
    Stir Fried Veg 2...............93..........5g........10g..... ...3g

    Dessert:
    Red Bean Bun.................267.........7.5g......43g........7g


    Dinner:
    White Rice.....................242.........0g .......53g.......4g
    Fish .............................146.........6.7g .....10.5g.....11.2g
    Stir Fried Veg.................93..........5g........10g..... ...3g

    Nite Snack
    Tuna in Olive Oil..............82..........2g....................16g


    Today's Diet

    Breakfast:
    .................................Calories....Fat ......Carbo....Protein
    Whey Powder (1 Scoop)...120.........1g........3g........24g
    Skim Milk (300ml)............150.........1.2g......24.6g....17.4g
    Wholemeal Bread............184..........2.2g......34.4g....10.2g
    Tuna in Olive Oil..............82..........2g....................16g

    Lunch:
    White Rice.....................242.........0g .......53g.......4g
    Tofu (1/2 block)..............124.........7.2g......4.8g.... ..13g
    Stir Fried Veg 1...............93..........5g........10g..... ...3g
    Stir Fried Veg 2..............93..........5g........10g..... ...3g
    Soya Milk (Unsweet)........76.........3.7g.......3.1g....... .7.6g
    Tomato.........................22...........0.2g.. ....4.8g......1.1g


    Dessert:
    Tau Suan......................267.........1g.......65g........6.5g


    Dinner:
    Brown Rice.....................218.........1.6g......45. 8g.....4.5g
    Fish in Tomato Sauce......146.........6.7g .....10.5g.....11.2g
    Stir Fried Veg.................93..........5g........10g..... ...3g
    Veg Soup.....................??
     
  12. oohchild

    oohchild Well-Known Member

    Joined:
    Feb 17, 2006
    Messages:
    102
    Likes Received:
    0
    Rested yesterday but performed LISS cycling at the gym for 50 mins today. My arm is still having some nerve pains from the muscles. Hopefully it will heal soon. I decided to stop counting macronutrient ratio till I can get back to weight training routine again.

    Yesterday's calories:
    Break Fast: Tuna Sandwich (250), Protein Shake (250)
    Lunch: Vegetarian Food (450), Soya Milk (100)
    Snack: Protein Shake (250), Tuna (50)
    Dinner: Rice, Beef & Egg & Soup (550)
    ~ 1800 calories (Seems good, felt a little cut today)

    Today's Calories:
    Breakfast: Tuna Tomato Sandwich (300)
    Lunch: Fish, Veg, Rice (500), Tau Suan (300)
    Snack: Protein Shake (250)
    Dinner: Curry Puff (240) & Squid Balls (160)
    Nite Snack: Oatmeal (200)
    ~ 1950 Calories
     
  13. oohchild

    oohchild Well-Known Member

    Joined:
    Feb 17, 2006
    Messages:
    102
    Likes Received:
    0
    Week 4 Results

    Weight: 75.5Kg (Down 0.2 Kg)
    Bf%: No idea.. (shoulder injured unable to measure myself)

    Comparison of Week 0, Week 2 and Week 4:

    Not bad for a cardio only training... :D arms getting smaller :( due to missing weight training, but waist also get more cut..which is the good news.
     
    #33 oohchild, Apr 1, 2006
    Last edited: Jul 9, 2007
  14. oohchild

    oohchild Well-Known Member

    Joined:
    Feb 17, 2006
    Messages:
    102
    Likes Received:
    0
    Yesterday's Diet:

    Meal 1: Tuna Tomato Sandwich (300)
    Meal 2: Milo (174)
    Meal 3: White Rice (242), Fried Fish (250), Veg (50), Omelette (128), Soup (50)
    Meal 4: Sweet Potato (1/2) (65)
    Meal 5: Steak with Asparagus (650), Light Dessert (150)
    Meal 6: Peanut Soup (343)

    Total: 2402 (Cheat Day)

    Today's Diet:

    Meal 1: Protein Milk Shake (300)
    Meal 2: Iced Tea (160) - Oops Empty Calories
    Meal 3: Jap Food (Saba Set) - (1100) *oOps!*
    Meal 4: Light Chinese Food - a little rice, steam fish, lean chicken and brocoli with water melon slice (500)

    Total: 2060

    Leg Workout
    Squats: 5 sets of 15
    Lunges: 3 sets of 15
     
    #34 oohchild, Apr 2, 2006
    Last edited: Apr 2, 2006
  15. oohchild

    oohchild Well-Known Member

    Joined:
    Feb 17, 2006
    Messages:
    102
    Likes Received:
    0
    Think my journal is getting rather too mechnical, I need to get a life, I ain't fitness robots. Guess it is all good still, at least now I am able to know the rough calories intake of my food, what kind of macronutrient ratio it possesses. Beside writing fitness journal, i do not want to miss out on other aspect of my life, spiritual, relationship, work, finance, recreation etc.

    Preparing to move house in a couple of weeks time, it costs me a bomb for the renovation of my new house and the furnishing. Thank God I am able to still find help from my family and friends. My gf has been extremely patient with me for putting up with my whines about so much things yet undone and accompanying me to source for the furnitures. My brother and sis help out in the renovation and hence drive the cost down significantly. My dad called me today and tell me he has found a mover for me. So I am more or less set, next 2 weeks, I gotta start packing up my stuffs into boxes, and throwing away the junks. It gonna be an exciting month ahead, looking forward to the new place :D
     
    #35 oohchild, Apr 3, 2006
    Last edited: Apr 4, 2006
  16. oohchild

    oohchild Well-Known Member

    Joined:
    Feb 17, 2006
    Messages:
    102
    Likes Received:
    0
    Didn't have a good diet today, as everything was catered, the menu is full of oily carbo, the worst combi, though it taste pretty good. Nevertheless, felt guilty eating it and hit the gym for cardio.

    Perform 45mins HIIT consisting of
    5 mins warm up
    1 min 60%
    1 min 65%
    ... 1 min 85%
    1min 80%...
    1 min 60%
    (for 2 cycles)
    Last 10 mins @ 65%

    Felt very good after that. I also tried to do 3 sets of crunches, minimising shoulder movement (due to injury). Surprisingly, it is still manageable. So I am more adventurous and try rehab shoulder exercise for the 1st time, using 2.2lbs dumb-bell, after the 4th set can start to feel the shoulder strain coming, so stopped the workout. But pretty proud of myself for attempting, will do better the next time :p

    I also got the "Burn the Fat, Feed The Muscles" E-Book by Tom Venuto, pretty interesting read actually, think I'm gonna follow the programme fully after my shoulder is fully recovered. Working on the diet portion now.
     
    #36 oohchild, Apr 4, 2006
    Last edited: Apr 4, 2006
  17. Seltzer

    Seltzer Elite Member

    Joined:
    Apr 29, 2005
    Messages:
    28,300
    Media:
    1
    Albums:
    1
    Likes Received:
    212
    I think you made the right decison to stop your shoulder exercises when you felt the strain coming. One of the pieces of advice that the rehab Dr. that I went to gave me was to use pain as a barometer and to stop the exercising if I felt any. Just passing along something that you may already know.
     
  18. oohchild

    oohchild Well-Known Member

    Joined:
    Feb 17, 2006
    Messages:
    102
    Likes Received:
    0
    I did a measurement today:

    Weight: 74.8Kg (drop of 0.7 Kg)
    BF% = 12.2% (a drop of 2.7%)

    Find it hard to believe, probably the bf% is wrong, if given the case, I should be gaining lbm, but I felt my arms getting smaller. *shrug*
     
  19. oohchild

    oohchild Well-Known Member

    Joined:
    Feb 17, 2006
    Messages:
    102
    Likes Received:
    0
    Today tried some rehab shoulder exercise, but the joints is making a lot of creaking sounds every time I lift my hands, got a little worried and stopped.

    For diet wise, a little mixed b/w clean and junk. Think i will just count the proteins

    Breakfast: Tuna Sandwich (225), 10g
    Coffee (113), 2g

    Morn Break: Crackers (130), 2g, Coffee 3-In-1 (65), 1g

    Lunch: Fish (360) 16g, Rice (242) 4.4g, Legumes (202) 14.2g, Dessert (118) 1.3g

    Dinner:Fish Soup (212) 22.6g, Soya Milk (76) 7.6g

    Nite Snack: Cake (235) 2.6g, Protein Shake (200) 34.2g

    Total Calories: 2178
    Total Proteins: 120.5g
     
  20. oohchild

    oohchild Well-Known Member

    Joined:
    Feb 17, 2006
    Messages:
    102
    Likes Received:
    0
    I went to the gym today to perform HIIT cardio again, I am getting the hang of it and starting to enjoy its benefits. Check the weighing scale, it was 73+Kg a loss of more than 1.5 kg! But that is because i was dehydrated when I weigh, when I completed my HIIT, and thereafter drink a litre of water it shoot up to 74.2Kg (still a loss of 0.7Kg).

    As it broke my 74Kg plateau, decided to reward myself with some good food (Chicken Chop / Chicken Rice with Fried Wings, mashed potatos, nuts, soya bean curd, pork buns), but I took the trouble to remove visible fats from the meat to avoid unnecessary calories. Also reward myself by watching "Rent" the movie, pretty nice show - love the songs in the movie. One song stuck in my head, we all are given 365 days, don't dwell in the future or look not at past regrets, cherish today, cherish the moment. :nod:

    Think if I keep doing HIIT and if the weight loss is steady at 0.5Kg / week, i should be able to hit my ideal weight in 12 weeks (i.e. ripped by July). Only thing that worries me is the loss of lean body mass due to missing weight training, trying to up my protein intake, but still not sure what other measures I can take to preserve the lean body mass.
     

Share This Page