I read a few blogs on weight loss and their journeys such as
http://brooklynfitchick.typepad.com
http://www.myallnaturalweightloss.com
http://weight-loss-story.blogspot.com
and quite a few others. And they all seem to have something in common - CONSISTENCY.
I think that is my No. 1 problem in life. to be consistent and maintaining that consistency throughout my journey. I am the jack of all trades and the master of none. i need to refocus my energy in doing one thing at a time so i will get the best result. trying to fit everything in one schedule is exhausting and i am not being the best, just average. and its killing me coz i know i can do better.
so here it is, my new goal for this year - Losing 15.5kg.
Current stats : Date - 10 August 2012
Current Weight - 71.5 KG
Muscle mass - 40.5%
BMR - 1354
Water - 44%
Visceral - 8
Fat - 40.3%
Goal stats : Date - 2 December 2012
Goal Weight - 56 kg
Muscle Mass - 55%
BMR - 1600
Water - 65%
Visceral - 3
Fat - 25%
I have about 16 weeks to lose 15.5kg. That's about an average of 1kg per week. Its a damn tough challenge that i have set for myself because i have a great passion for food. i mean, i love it! but after carefully researching and observing so many of my thin friends, food is the root of all evil related to weight gain. and i need to stop.
My current normal days goes when it comes to food look like this :-
Breakfast - 2 eggs, toast, hainan coffee - RM6.90
Lunch - Mee hoon soup, hainan coffee - RM12.90
Tea break - hup seng crackers, plain coffee, no sugar or milk
Dinner - thosai with chicken or sardin, milk ginger tea
i drink about 1.5 liter of water a day and exercise 3 times a week in the gym.
at the gym, i jog for 30 minutes and do weights for 30 minutes.
So basically for 16 weeks :-
a) no hainan coffee - only black coffee
b) no rice, pasta, mee hoon, thosai, roti canai, bread - basically no wheat at all! gonna die lor
c) increase cardio to one hour at lease 5 times a week - target calories burned - 500 cal per session.
d) only eat before 6pm. if hungry after 6pm, drink water and psyllium husk.
e) do yoga once a week f) no candies, chocolates, laddu, kesari, curry puffs, doughnuts, red velvet - die la g) eat loads of protein and complex carbs
As of 10 August 2012, a typical weight loss diet regime will look like this :-
breakfast - 2 eggs and black coffee or oats with raisins
lunch - roasted lamb with mash and salad / subway (turkey salad without the bread)
tea - 1 banana
dinner - greek yogurt with lettuce, carrots, broccoli, tomatoes and olives
drink at least 2.5 liters of water daily
At the gym :-
45 minutes cardio 5 times a week
45 minutes weights as heavy as i can
so here goes. i will blog about my journey from today until 2 december 2012 with pictures every week. if this does not work, then i don't know what will.
Ready, set, GO! 10 August 2012 - Picture of my weight at 71.5kg
This was the only pic i could find today. In future i will take full and side body shots.
Wish me luck :D
http://brooklynfitchick.typepad.com
http://www.myallnaturalweightloss.com
http://weight-loss-story.blogspot.com
and quite a few others. And they all seem to have something in common - CONSISTENCY.
I think that is my No. 1 problem in life. to be consistent and maintaining that consistency throughout my journey. I am the jack of all trades and the master of none. i need to refocus my energy in doing one thing at a time so i will get the best result. trying to fit everything in one schedule is exhausting and i am not being the best, just average. and its killing me coz i know i can do better.
so here it is, my new goal for this year - Losing 15.5kg.
Current stats : Date - 10 August 2012
Current Weight - 71.5 KG
Muscle mass - 40.5%
BMR - 1354
Water - 44%
Visceral - 8
Fat - 40.3%
Goal stats : Date - 2 December 2012
Goal Weight - 56 kg
Muscle Mass - 55%
BMR - 1600
Water - 65%
Visceral - 3
Fat - 25%
I have about 16 weeks to lose 15.5kg. That's about an average of 1kg per week. Its a damn tough challenge that i have set for myself because i have a great passion for food. i mean, i love it! but after carefully researching and observing so many of my thin friends, food is the root of all evil related to weight gain. and i need to stop.
My current normal days goes when it comes to food look like this :-
Breakfast - 2 eggs, toast, hainan coffee - RM6.90
Lunch - Mee hoon soup, hainan coffee - RM12.90
Tea break - hup seng crackers, plain coffee, no sugar or milk
Dinner - thosai with chicken or sardin, milk ginger tea
i drink about 1.5 liter of water a day and exercise 3 times a week in the gym.
at the gym, i jog for 30 minutes and do weights for 30 minutes.
So basically for 16 weeks :-
a) no hainan coffee - only black coffee
b) no rice, pasta, mee hoon, thosai, roti canai, bread - basically no wheat at all! gonna die lor
c) increase cardio to one hour at lease 5 times a week - target calories burned - 500 cal per session.
d) only eat before 6pm. if hungry after 6pm, drink water and psyllium husk.
e) do yoga once a week f) no candies, chocolates, laddu, kesari, curry puffs, doughnuts, red velvet - die la g) eat loads of protein and complex carbs
As of 10 August 2012, a typical weight loss diet regime will look like this :-
breakfast - 2 eggs and black coffee or oats with raisins
lunch - roasted lamb with mash and salad / subway (turkey salad without the bread)
tea - 1 banana
dinner - greek yogurt with lettuce, carrots, broccoli, tomatoes and olives
drink at least 2.5 liters of water daily
At the gym :-
45 minutes cardio 5 times a week
45 minutes weights as heavy as i can
so here goes. i will blog about my journey from today until 2 december 2012 with pictures every week. if this does not work, then i don't know what will.
Ready, set, GO! 10 August 2012 - Picture of my weight at 71.5kg
