Tracking Weight Loss

new weight lost program

2009-04-22T20:11:00.000-07:00

hey guys. seems like bon has been losing weight? tht's nice. hopefully you'll keep up with tht. Havent posted any updates for quite a while now. But!!! That doesnt mean I have stopped exercising. lol

Ok quick update. Have a new training program which i'm following quite closely. You guys are welcome to give a try if you have the time and strength.

It basically goes like this
Monday - 4km run 8min abs (alex's prison burpee thingy)
Tuesday - 4km run 8min abs burpee thingy
Wednesday - Interval running 8min abs burpee thingy
Thursday - Interval running 8min abs burpee thingy
Friday - 4km run 8min abs burpee thing gym session
Saturday - 6km run 8min abs burpee thing
Sunday - 6km run 8min abs burpee thing

You are prob wonder wat this 8min abs thing is. Well here it is... enjoy and if you stick to it i'm pretty sure you'll have the wash board abs you've always dreamed off..

http://www.youtube.com/watch?v=sWjTnBmCHTY

it's a lil old sch and music is quick lame. but the exercises are great!

Also I made this little checklist which i paste on my wall. it has little boxes which you can check off everytime you exercise. kinda motivating to see more and more checkboxes being checked off as you go along everyday. some food for thought. will put some pictures up soon.

gerald aka fatty

My butt is flat

2009-03-30T20:53:00.001-07:00

I've been to the gym at least thrice a week for the past 3 weeks, 2 cm off my waist (just back to my previous measurements). I'm now good friends with the machine --- I just realised I can set my own calorie target!

Making sure that I fulfil cycling/jogging off 200 calories per visit, I just realised a horrifying result-------- my butt.is.flat. Flat. Gone. The best part of my body....gone!!!!!! This is not the end of it, I've noticed another thing ---- the after effect of loosing weight too fast is, my stupid skin is not smart enough to tag on to my meat and fats, its so loose now that I swear I can feel air between my skin and my flesh.

Say hello to stretchmarks. Urgh.

Do this when you have no time for the gym.

2009-03-18T21:07:00.000-07:00

If you don't move...

2009-02-06T19:21:00.000-08:00

You get fat!

Weight Loss 2009

2009-01-02T00:06:00.000-08:00

HIIT
5KM run
Eliminate soda
Eliminate alcohol
Eliminate white bread

* 1 & 2 would be alternate days. With some lifting as and when.
Aim: lose fats, not keen on bulking.

8 Weeks in...

2008-12-05T20:35:00.001-08:00

8 weeks into the program and I'm definitely losing some fats. Weight seems to be staying the same though. Think I'm at 78kg right now. Well as long as I look like I'm losing weight I'm happy. Am planning to add cardio to my daily workouts from today onwards. Actually did 10mins on the bike. I must say my stamina is total crap at the moment. Anyway I'm planning to start training in hopes that I'll be able to finish a marathon by next year. Anybody wanna join with me? :) Don't have to worry that I'll run too fast for you. Cause right now I can barely even make it running to the gym.

Signing off

Gerald aka fatty

2008-12-03T02:51:00.001-08:00

I STRONGLY BELIEVE that there must be something wrong with the scale in my agency. My measurements are going down, and my weight is going up? And hell no, i am not feeling any muscles at all, so "muscle weighs heavier than fats" does not apply.

Let me pop by my doc's place sometime this week for a more acurate check, who knows, I might have already achieved my target weight without knowing it.

December is here already,with Xmas just around the corner, my diet routine is getting really intensive. This is what I did the past week:

Monday
Meals: Breakfast(Subway) + Lunch (Subway) - NO SNACKS
Exercise : Jogging 30 minutes and stretching 15 minutes

Tuesday
Meals : Breakfast (Starbucks Espresso Frap without whip cream + Subway) + Lunch (some noodles I think)
Exercise : Ooops.

Wednesday
Meals : Breakfast (Ramen with lots of chilli paddi), Lunch (Avocado Milkshake,BBQ Chicken Wings)
Exercise : 1 hours dancing

Thursday
Meals : Breakfast (Laksa shared with colleague), Lunch (Steamed carrot cake,Avocado Milkshake)
Exercise : 30 minutes Jogging

Friday
Meals : 2 Subway sandwiches to last whole day
Exercise : 30 minutes dancing, 60 crunches

Saturday
Meals : Breakfast (Pearly Soya Milk), Lunch (BBQ Chicken), Dinner (Porridge,Coffee,Soup)
Exercise : Lots of walking! Maybe accumulated to 3 hours?

Sunday (this is the bad thing when u have too much time to spare...)
Meals : Breakfast (One packet of prawn crackers), Lunch + Dinner (Cheesecake and Mocha)
Exercise : Urgggghhh.....

The first difference I felt was the two flabs on my thigh, they are gone! You know when girls walk, both inner thighs are usually rubbing against each other, I dont feel that anymore. Real happy!

I'm totally cutting down on Rice this week, not a single grain. Last week I had one spoonful of Sandy's fried rice, and I'm really guilty abt that. I'm trying out a diet plan that I used to have in Sec sch days (which worked), which is to survive on potato chips and water/fruit juice only. I can hear negative shouts already but, yah, we'll see how it goes.

Actual Week 7

2008-11-29T16:00:00.000-08:00

Here's the lastest update to the actual week 7. Bon good job on the running btw.

2008-11-28T19:10:00.000-08:00

I've added "Jogging" into my must do list, and have been constantly running around at Sunset Way for the past 2 weeks, either right after work or early in the morning. It helps! Not only on the weight and measurements, I've been feeling extra healthy and my skin glows!

Week 7

2008-11-13T17:02:00.000-08:00

Hey guys. Looks like i'm the only one updating this blog thing. Either way it's giving me motivation to work harder. Here's the latest pic from week 7. Gain a little big of weight but it's expected since i'm doing alot of weight training. Anyway i'm going to start flying as off today. So time aint on my side. Will still push to go to the gym everyday. Wishing you guys luck in your weight lost program.

Starting Weight : 80kg

Current Weight : 76.9kg

Total Weight lost : 3.1kg

Signing off..

Gerald aka fatty

Week 5

2008-11-05T21:03:00.000-08:00

We are 5 weeks into this program. Am feeling much better everyday as the days go by. Went to the gym twice today. Motivation has overwhelmed me. haha Either that or I just have too much time on my hands. Anyway took a pic rite after coming back from the gym. Decided to share it with you guys. Eh alex! Why no pics from you since ur intro. Waiting for ur results lei!

New weight lost record

2008-11-04T13:45:00.000-08:00

Hey guys. I took a weekend off to go to San Francisco. And surprisingly I came back to a new weight lost record! hahah. Looks like I have my metabolism up to where I want it to be. Go on a holiday to eat and eat so that I can lose weight. lol Anyway here is the results.

Starting weight : 80kg

Current weight : 76.6

Total weight lost : 3.4kg

Here's a picture of my driver's license when I first came here and my latest driver/motorcycle license. Top one is obviously the latest one. Can see I'm still alot fatter then when I first step foot on American soil. But definitely seeing results.

2008-10-29T05:15:00.001-07:00

Its no good having this kind of diet but I DONT CARE.

3 days of ....

Breakfast : 2 packets of instant coffee and Egg sandwich (without mayo, with tomato and lettuce)

Late lunch around 4pm : You Mian/Fish soup

Starve for the rest of the day, water only

1 day of crazy eating.....

Breakfast : Water and subway and lots of water

Lunch (12-3pm) : Subway again(sometimes)/noodles/shared small bites among the team, Watermelon and apple, lots of water

Dinner (830pm-11pm)......erm. This.

But you know what, I actually lost 2 inches of my waist. Amazing yah. Seems like I need to eat so as to increase my metabolic rate.........*excuses*

Gerald's New Weight

2008-10-28T19:08:00.000-07:00

New weight update for you guys.

Starting weight : 80kg
Current weight : 77.5kg
Total weight lost : 2.5kg

Strangely I'm eating more then I used too. But I'm trying to eat healthy. Will come up with a post on what I eat sometime soon. For now waiting for an update from you guys.

Week 3 Results

2008-10-25T21:34:00.000-07:00

As promised I present to you fatty in week 3 of training. Not really much change in terms of weight in fact might have put on a couple of pounds the past week. But there has definitely been a difference this past 2 weeks. Feeling a lot more energy in my daily life. Huger pangs don't hit as often as they used to. No more cravings for chocolates and sweets.

Arms a little more toned. Lost some fat in the stomach area. Nothing too amazing but definitely a small step in the right direction. "One small step for man, one giant leap for mankind"

Eating out is scary.

2008-10-25T04:45:00.000-07:00

I have found one of the reasons why I am so fat!

When I eat out in the past, I would eat always eat dishes like Oyster Omelette or Kway Chap. (Gerald, sorry for posting this picture, I know you can only see but cannot eat)

Both these dishes have more than 600 calories each.

Why is this bad?

We should aim to eat around 300 calories a meal; 6 meals per day.

I will be eating out as little as possible now. This will enable me to have more control over my calories intake.

Anabolic Diet

2008-10-24T07:44:00.000-07:00

Hi readers, some updates from me. For the past weeks, I have been keeping track of my daily calories intake coupled with some gym workout and cardio.

Weight loss: 1KG plus. Nothing spectacular there, but I am feeling much fitter. So most likely I am gaining muscle mass and losing fats. Lesser hunger pangs attack too.

I am going to start on the anabolic diet and 5x5 strength training again. They have served me well when I just came back from Australia; making me lose a lot of fats in 2 months.

God Bless!

So much for starving....

2008-10-23T02:24:00.001-07:00

We starved for 6 hours and, after all the torture, succumbed to Crystal Jade's steamboat buffet.

What can I say?

Dieting is all about will power. And mine is exceptionally low...infront of steamboat. Especially when Xiao Long Bao is freeflow. FREEFLOW you know, freeflow! What a sinful word, you FreeFlow.

Nick Scott

2008-10-20T19:48:00.001-07:00

Weight update

2008-10-20T17:16:00.000-07:00

Just a quick update hopefully can give you guys some motivation. Fell sick the past week and haven't really been going to the gym a lot. Thus lost what I call my vanity weight. Looking really frail and prob even lost some muscle mass. But that's the beauty of weight lifting. By increasing your metabolism you can still lose weight even without working out.

Starting weight : 80kg
Current weight :77.9kg
Total weight lost : 2.1kg

What you eat is what you get

2008-10-16T08:46:00.001-07:00

Ever heard of the phrase "You are what you eat"? Basically 80% of how you look is determined by your diet. Came across a cool webby called nutritiondata which figures out for you how much calories or fat you are ingesting.

Without going to much into details there you can split ur diet plan into 4 groups.
Carbohydrates, Protein, Fats, Fiber.

Carbo - Rice, Noodles, Potato, anything starchy. You want to cut down and avoid too much carbo if you are trying to lose weight.

Protein - Fish, Egg, Beef, meaty stuff. Important if you want to build muscles. It is like the building blocks when you play lego. Without it your body has nothing to build with.

Fats - I'm sure you know what this is. Try to avoid too much fatty food but dont take fat out of your diet all together. Your body still needs a certain amount of fat intake to function properly.

Fiber - Vegetables, Fried Kang Kong! I don't eat any of these and I know I should. Helps with digestion and is vital in your everyday diet.

Basically you want a proper balanced diet. If you want to lose weight cut down on carbo and fats and eat abit more protein. Work out consistently as well. Definitely don't stop eating all together. Cause your body has a protective mechanism which trys to store more fat when u diet. It's like a bear preparing for the winter and hibernation.

Tagboard

2008-10-15T19:58:00.000-07:00

Added a tagboard for chatting. But please keep comments in the comment section instead of tagging it. Have fun.

Weight Training for Dummies

2008-10-15T15:45:00.000-07:00

Routine Safety
Gradually work up to three sets per exercise. To avoid injury, start with one set per exercise for 6 to 8 weeks (or longer). Rest between sets. This is the time to stretch, get a drink of water, or psyche yourself up for the next set. Stick with 8 to 12 reps per set. Less than this and you’re powerlifting. More than this and you’re not taxing your muscles enough to accomplish much.

Basic Exercises
As a beginner, training your core muscle groups (chest, back, legs, and abs) should be your top priority. Core muscle groups are like the foundation of your house; you wouldn’t want to fix up the outside just to have the foundation cave in. The squat, deadlift, chest press, and pushup are basic exercises to start out with. So if you only have time for a short workout, then these are the exercises to do. And don’t forget to work those abs!

Imbalances
Muscle imbalance can lead to injury, so be sure to assess your body’s strengths and weaknesses. For example, if your chest is weaker than your back, then train chest first in your workout. This allows you to train your chest when it is fresh, so you can train it harder.

Keep Track of Your Progess
A journal can help to uncover which exercises work best for you. Write down reps, sets, how you felt that day, how you felt the day after, and whatever else motivates you. Write down small, realistic goals to keep you on the road to progress.

Another Sinful Day...

2008-10-15T03:13:00.000-07:00

Yesterday went for badminton session with my classmate for 3 hrs continuous badminton sweat alot but dinner .....we had KFC.......then today after my 9.30am to 2pm continuous lesson with no lunch.....i went for Sakae Sushi buffet.....OMG....can't resists the temptation.....and end the buffet with dessert of 2 Strawberry smiles and 3 mochi icecream Jialat!!! le .....how to lose weight... :( stomache getting bigger face getting rounder HOW HOW HOW???

Keep track of your calories intake.

2008-10-13T20:18:00.001-07:00

I believe everyone knows this:

Calories In - Calories Out = Weight (Gain/Loss)

After reading the book 'Ten' by Vincent Ng last night and calculating my Basal Metabolic Rate (BMR) and my current level of activities, I would have to consume only 1,123 calories everyday. If I increase my activities, I can afford to eat more.

This morning, I found this website (LiveStrong.com) and they have this section called 'The Daily Plate'. After registering and entering your present weight and target weight, it will help you calculate how much calories you need to take to achieve that target in the specific amount of time.

You can enter foods you have eaten and they will list out how many calories left to eat for the day. And when you exercise and enter the details, they will increase the amount of calories you are allowed to have.

I have used a couple of website that have functions similar to this, but IMHO, this is one of the best out there.

So register today and let's lose weight together.

Not eating

2008-10-13T18:45:00.001-07:00

One of our international model baked us a cake before she left, was not really nice but taste rather healthy.

Comparing the pictures from last year to recent pics, I lost so much weight! And appetite too...ever since I started dieting, I have become the type of girl that I hate to be --- the waste-buffet-money type of girl.

Can you believe it, I was having 5 meals a day last August? All thanks to my previous supervisor who has been feeding us with Long john silver and donuts. I think he purposely want us all to get fat cos he has a bloated face. Lol.

My new breakfast : 7-11 Muffin(250 kcal) and Premuim Wu He Milk Tea (36 Kcal). Abit sinful but enough energy to last me till 4pm for lunch.

Gerald's Weekly Update

2008-10-13T15:50:00.000-07:00

Here's a weekly update. Just came back from the gym with some progress and results. Worked on chest and back today, trying to follow my training regime as closely as possible. Don't think sucking in my tummy all day will do anything for me. Discipline is the going to be the key to my success.

Anyway here's the results of my weigh in today.

Starting Weight : 80kg
Current Weight : 78.7kg
Weight lost : 1.3kg

I know it prob too fast to lose so much weight and for all I know it might be just water weight I lost as I have been drinking during the weekend and was feeling kinda dehydrated during the weigh in. Still it's progress in the right direction. haha Waiting to hear the results from you guys.

10 weeks of devotion.

2008-10-13T07:10:00.001-07:00

Intro - My Top 10 Sinful Favourites......

2008-10-13T07:02:00.000-07:00

Yo...haha new comer....see the pic though taken during may this year but the fats are still there and it seems to be getter bigger....My arms....my thighs.....omg...and not forgetting my face too getting rounder ... :(

Height: 1.56 m (but long time din measure le)

Current weight: 50 kg ( just measured on 13/10/2008)
Target weight: 45 kg- 46kg

Favourite Food:
1) Love ICE CREAM
2) Love Tibits
3) Love Cheescakes
4) Love Cakes with Cream
5) Love Chocolates
6) Love Sweets
7) Love Desserts (Or Ni, Ice Kachang, Pudding...etc)
8) Love Maggie Mee
9) Love Curry
10) Love SUSHI!!!

Jialat so many favourites...how to cut down???....and cos i don like to waste food therefore i always eat the food till it is all wipe out...die lar.....24yr old liao already like that next time 30 onwards jialat le lar....

Secret of losing flabs

2008-10-13T01:49:00.000-07:00

I thought these were secrets:

1) Breathing in and holding your tummy when you walk.

2) Stop eating rice totally.

If somebody like Alex Lee knows about them, I guess the whole world knows it too. Sigh.

2008-10-11T22:51:00.000-07:00

THE LAZY QUEEN

My arms are getting thicker n thicker- That's a bad sign.

But lazy queen hasn't been exercising.

I hope to wear my sleeveless shirts again.

Recently have been wearing a jacket / cardigan to tuition.

Dont want to scare them with my fats. Sobz.

Currently weights : 68kg

Target weights: 60kg

What exercise can I do besides running ?

I dont like running.

Can I go for basketball shooting - the one in arcade ? HeeHee

I am cutting down on eating rice but sometimes gets hungry again after 9pm

Then I will get some bites.

Bon, I miss cranberries...

So what's the plan.

2008-10-11T08:15:00.000-07:00

Weighing in at 80kg and also the heaviest of all. A full cardio workout plan would not be suitable for me. I've decided to incorporate a mix of weight lifting and light cardio. The plan is to increase muscle mass thus increasing metabolism with a touch of light cardio to build on my stamina.

Though this might prove detrimental initially when I finally step on the scale but I'm sure the pictures will tell a different story. This is going to be a very intense workout. And anybody who is reading this is definitely welcome to try it, take it modify it do whatever you want with it.

Sunday
Target Muscle Group - Chest and back
30Mins on the bike

Monday
Target Muscle Group - Shoulder and calfs

Tuesday
Target Muscle Group - Arms (Biceps and triceps)
20Mins on the treadmill

Wednesday
Target Muscle Group - Abs and lower back

Thursday
Target Muscle Group - Lats and legs
20Mins on the treadmill

Friday
Go party

Saturday
Hangover

That's the plan. Hope you guys have a plan too.

Gerald Aka Fatty

Omg. What happened to everybody.

2008-10-09T23:37:00.000-07:00

Bon here reporting at 417pm.

Really busy typing away quotations and snacking at the same time. Its Calbee's Snowpeas crisp, calories at 200 per pack. We're splitting the fats, i mean, this packet snack so I guess only around 100+ calories goes to my account?

Hopefully. *v*

My darling tummy. I had this 2 years back and its still here with me. Everlasting huh.

Here comes a new challenger!

2008-10-08T22:21:00.000-07:00

Name : Gerald See Aka Fatty
Age : 22+
Height : 5' 9" / 175cm
Weight : 176lbs / 80kg
Target : 150lbs / 68kg
Fact : Gerald is fat and unhappy.

Was really tempted to photoshop the photos. But the first step to losing weight is to be true to yourself and admit that you are fat. Behold Gerald Aka Fatty!

Alex's introduction.

2008-10-08T22:17:00.001-07:00

Current weight: 76KG
Target weight: 65KG

After many weight loss and rebound experience, I have decided to rope in my friends who are also facing the same problem and start this blog with me.

We will be able to keep track of one another's progress and nudge one another if one should begin to lose motivation.