Posts Tagged ‘shoulders’

Checking in on the arms

Posted: April 15, 2012 in Gym, Recovery
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So… I think my arms in comparison to my body is more built. I have alot to lose on my belly and thighs. Ok, maybe not alot but the leanest looking part of my body has to be my arms. My legs are okay, but I still have the jiggles on my thighs. I don’t have huge thighs but I think I need to work on them. My abs are also covered by fat. I need to get rid of the last 3% of stubborn fat! Omg. But it is really not easy. It’s not just about diet and exercise… Plateaus are not just plateaus…you hit them for a reason. I need to figure out how to go around it and break free from that stinking 19% BF level. Diet wise I don’t wish to modify it too much otherwise in the long run it will be too hard to maintain. As for workouts, I need to step up on the bigger stuff like squats and cleans. I’ve been doing them relatively light partly because of my back. Will be seeing a Chinese TCM to get some muscle tissues fixed and I should be ready to hit the big boys soon.

Hope your workouts have been going great! Love blogs with recipes! Keep posting them! I don’t leave replies cos I’m too busy trying them out! Lol!

I also had a huge feast at Morton’s. I had bread, steak and desserts! (Chocolate cake AND half a carrot cake shared with my bf). SO sinful. Probably 284619294kcals of fat and sugar! Haha! Oh well, just a day of indulgence. I love good food and we all need to satisfy that sweet / salty tooth. No harm done. Besides, being healthy and being able to eat your cake is exactly what life is all about. I can’t imagine a life revolving around oatmeal, sweet potatoes and chicken breast.

So don’t feel guilty when you have a splurge day and feel that you should give up. Don’t stop and don’t sweat the small stuff. Take a step back, relax…but make sure you take 2 steps forward 🙂

I always see Monday as a fresh week to restart after the recharge.

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Day 29

Posted: March 19, 2012 in Fit Test, Gym, Nutrition
Tags: , , ,

Good morning. Today, I feel a little bit sore from the run I did yesterday. Kinda weak! Only did less than an hour on the hilly road and my body is waving the white flag.

So today I did the fit test!
50/10 , AMRAP
Squat jumps -30
Push ups -30
Burpees – 20
High knees – 55
Split lunged – 38
Tuck jumps -19
Dips – 19
Straight abs – 22
I was beat! But that was my warm up. Yes, now at week 5, my warm ups are 15 minutes and I told myself to squeeze in some quick bodyweight interval cardio before I do my weights

I did upper body today, 3 sets all
Spiderman crawls
Alt dumb bell chest press
L raises
DB rotational curl and press
Wood choppers

5 mins plus worth of… Guess what?

ABs!!!!!
Feeling awesome.
Diet so far so good. I ate a bit more calories on the weekend cos its kinda like a cheat meal thinggie. Air popped pop corn was the ultimate indulgence! Might have eaten too much but all worth it! I am not feeling like I am gaining fat so I think my diet is pretty much settled and I’ve learned how to space the meals out and to have the right ratios for each meal.

Basically (from highest to lowest amounts present in the meal)

AM : Carbs-protein (oatmeal and protein shake)

Snack : Carbs-fat-protein (peanut butter sandwich)

Lunch : protein-carbs-fat (wheat wrap with meat and greens + nuts)

Snack :
Carbs-fat-protein (training days : peanut butter sandwich or banana and trail mix)
Or
Protein-carbs-fat (non-training days : cottage cheese/yogurt + fruit and nuts)

Dinner : Carbs, protein, fat (divide the plate into 3, one portion protein, one portion leafy greens and one portion starchy carbs. Fat is the oil used to cook the food and from the animal protein)

Snack before bed time : Protein-carbs
Recovery shake with skin milk
Or
Skim milk / cottage cheese and 1 fruit
Or….
My Paleo Brownie! Heh! 😉

So there’s my guideline for a good diet.
Of course, don’t expect to lose fat if you don’t attempt to workout. This keeps me in maintenance stage but if I want to lose another 2% of fat, I need to UP the workout. I haven’t been engaging in too much cardio but now at week 5, I am ready to slowly insert cardio 4 times a week or 5 if I can. It can be swimming 20 laps, slow jogging or just 20 mins of HIITs. Hopefully i can do it 6 hours before or after lifting, but if I can’t then it would have to be before my lifts as it will act as a warm up. Cardio doesn’t mean 1 hour! 15-20 mins a day makes a difference 🙂

Day 8

Posted: February 27, 2012 in Gym, Nutrition
Tags: , , , , ,

Good morning. As you know I write this post throughout the day as I have my breakfast-dinner and I update it every now and then before publishing. It’s easy! iPhone rocks my socks!

So I am feeling good…

AM : muesli with milk and whey. Literally add the muesli INtO my whey shake!

Workout :
Quad hops 20 x 3 rounds to warm up
Push ups with feet raised
DB chest press (single arm)
Lateral raises
Standing DB row and Triceps kick backs
Triceps using bench
ABs routine

Was a short and good workout. I don’t hate long workouts but I prefer to focus on technique and be able to perform when I am still pumped rather than going through a 1 hour workout and feeling totally drained, leading to bad technique and strains.

Post workout Aka lunch: generous portion of pumpkin pancakes with yogurt and maple syrup. Feels like brunch! Oh I had my oximega greens and my pills…

I feel my body screaming for carbs literally!!! Don’t know why, but I think it’s the intensity that affects my nutritional needs.

Thank god I’ve never been a bad eater to begin with. I love my sugar and sweets but I am a baker so I don’t really have a choice! Taking them out from my diet wasn’t hard. I’m not on a low carb diet so I don’t tend to ‘crash’ like most dieters. I’ve been on Atkins and it was great, but the whole idea of restricting carbs just isn’t for me as I workout too often and need my carbs!

Lunch : A fish fillet and some watercress!

Snack : nutsssss

Tacfit Session

Dinner : chicken an mix veg stir fry

Late night : blueberry protein shake

Btw I do highly encourage people to consume krill oil. There’s many articles out there on why it’s good and you should look it up.