Jan 27th … 69kg, bodyfat 15% (Feel bloated)
Feb 8th … 66.5kg, bodyfat 13%
I think this is one of my better weight loss program I’ve done. I stuck to my routine, and ‘jaga’ what I eat though I have my cheat days.
I’ve surpassed my goal of hitting 64kg by March 18th, by weighing in at 63kg on March 4th. Want to know how I did it?
Please be advice, the results may vary from person to person and seek doctor advice before pursuing any physical exercises.
I’m not responsible for any injuries, loss of hair and libido in the process ;-p
Feb 22nd … 65kg, bodyfat 12% (Wah kao, my back muscle more defined)
Mar 4th … 63kg, bodyfat 11% (More cutting needed)
The Diet
Morning
2x scoop of Optimum Nutrition Whey Protein + 1x scoop gluocose
1 bowl of oats + cereals
1 glass of milk
1 tablet Multi Vits
1 tablet Glucosamine
1 tablet AntioxidantLunch
2 egg prata or Rice (1 veggie + 1 meat)
Plenty of H20Dinner
2 slice Tops Banana/Carrot bread
1 bowl Noodles
2x scoop of Optimum Nutrition Whey Protein + 1x scoop gluocose
1 glass of milk
1 tablet Multi Vits
1 tablet Glucosamine
1 tablet AntioxidantFinger food (Eaten in between)
Plain bread
Peanut butter (energy)
Redbull can drink
The Training
Morning
Around 17minutes of fast paced running ~ 4 plus km I estimate
Plenty of limbering
Be sure to breath-in through nose, exhale through mouth! Important!!Evening
I train 6x a week except Sundays
Most likely I’ll be doing workout given by ‘advisor’ (From weights to track session)
For you, I recommend 1hr workout daily (2x weights, 2x cardio, 2x recovery days)
The Recovery
Sleeps minimum 6-7 hours daily
1 tablet Calcium in morning (Combo with ZMA, helps my cramps)
1 tablet ZMA in evening (Helps to sleep)
Sleep an hour before my evening workout
Hope these guides will help. Like I said, modify the training to suit you. Do not just follow blindly programs given online.
Some of the training programs are mostly suited for ‘ang moh’, and we Asian generally are different in the way we’re built.
Good luck
eermm… you are making me feel fat..!!! hhmmppphhh!!!
no la … you look fine per ;-)
I agree with Yanni. But one thing for sure: Sha has a sexy butt. LOL.
haha … no comment ;-p
its hard to even find a weighing machine here! but I have lost alot of weight in recent times..
My training regime was restricted to only skipping and more skipping. So I have to incalcate with some circuit training into my programme.
My training programme looks like this:
core stabilities, 12reps, 3 different cores, 4sets
(skipping 250reps, various push-ups (20reps), various sit-ups (includ. upper and lower abs and side obliques) 32reps) 4sets
which means I skipped 1000reps everyday!
I bet when you come back, you skinny poo liao!
1000reps is crazy, careful of your ankle .. skipping is prone to hairline fracture
yeah the core must do liao, i aso do like crazy everyday …
but nothing beats running, too bad you can’t do that
protein overkills ur wallet and your health :p
i got my whey cheap … for me i need it, if you notice i only eat twice a day, so need more protein. no money liao for another 2rd meal, poor student la
haha you give wrong info to ppl la bro … whey is good la. if you know how to use it and if your body type reacts well to it
if you need to know…. you only weigh about 10 kg heavier than me!!! *shocked face*
hahahahhaaa…. but im not going to say “now, u make me feel fat”.
coz i like my body as it is!!!! coz i still look skinny =p and i really eat a lot!!!!
the main thing is to feel comfortable with your own body … yeah you look fine to me
HEY SHA! How come ar? How come? I meant the frontal picture… How come ‘it’ look abit senget ar?!?!?! Woahahahaha… ok, I am not trying to be gay but seriously… if it is that bad, I suggest you head down to a doctor sia. Woahahahahaha
Oh ya, dun la wiggle your butt in the camera… isk… I thought Mif is bad enough, you lagi worse!!! *slap head*
haha, i didnt even notice that .. ape seh. go doctor and tell him what
hey mif is in his own ‘league’ bro, haha … ooh so i guess the pics is obscene? hmm didnt ever cross my mind that it is. was just posting my progress. ok i’ll try stop posting body shots of myself then ;-)
why is it important to breath through nose and exhale through mouth?
Such method will actually enhance carbon dioxide/oxygen exchange in the lung, which means you’ll have a better workout
this result in better performance and result over the time u trained rather than capalang breathing
oooohhh…
learnt something new
eh…
u know any place to do makeover shots? any u’d recommend?
i dunno bro … tak pernah buat
for your cv portfolio eh?
ok.. seriously…
now i feel super fat!!!
wahahahahahhahahah…..
i dont knw why… but i feel fat…
damn!!!
don’t say that la .. you look gerek aper
anyway I’ve more free time to train than you, you’re working shifts somemore
hey uncle sha, i bin to ure blog a cple of time, urs is WAAAAAY cooler thn my blog, feel free to add me 2ure links :)
elo there … yeah i’ve added you to the links babe!
Loss of hair? Dieting can cause loss of hair??i dropped quite a lot of hair last month and i don’t know the reason. Recently, decided to cut my hair back short.
It was meant to be a funny remark but to think of it, if the diet is extreme, it will have detrimental effects on your body and mind. So take caution, follow doctors or experts advice and limitations
oops….hahahah…i need to diet badly too. But too hard for a food lover like me wahaha.
Can lah … you just have to tahan the temptations my dear
actually when u start exercising regularly subconsciously u’ll be more aware of wat u’re eating..somehow…
shah i need to cut down more weight too!! 10kg heavier than u..
i agree bro … its part of your lifestyle now
follow me jog in the morning la … takes ard 20minutes only
set?
hey sha!!
wah seh u damn sexy siah!!!
din knw tat…
y u wan to b kolled UNKLE?
u arnt tat old
jus a fw yrs senior…
n wit a HOT, HOT bod loike tat SURELY gt a queue of ganis mly waitin 4u..mayb u jus lookin @ e wrong plc….
i wud hav chosen u if i din hav “TAT” someone else.. :P
haha, apa tu ‘kolled’ uncle?
no la, i dah serik love, sekarang chill jer
haha, anytime hook me up :-)