Poll

Weight +/- so far

+2kg
0 (0%)
-1kg to +1kg
1 (33.3%)
-2kg
0 (0%)
-3kg
2 (66.7%)
-4kg
0 (0%)
-5kg (Possibly unhealthy weight loss!)
0 (0%)
-6kg (Unhealthy weight loss!!)
0 (0%)

Total Members Voted: 3

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PhitPhuck

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This thread is a collection of women who want to lead healthier, happier lives; A canvas for the manifestations of our desires to improve ourselves by just a little in 4 weeks.

If you have clicked in here for a special juice, treatment, or pill that will help you lose weight you have come to the wrong place; you should:
  • click away
  • continue being an unhealthy slob
  • lose a lot of money on packaged products.

If you are a shill who only promotes slimming treatments from 'the only trustworthy slimming center in Singapore', you should also click away as the content is not related.

Starting on 9 Aug, all you have to do is post your own workout plan to be repeated over the next 4 weeks. Otherwise, feel free to take up one of others'  :D

You will never close this tab on your computer. Everyday, right before bed, you promise to post a brief templated update on your:

  • Workout Today
  • Meals
  • Total Water Intake
  • Sleep Duration
  • Weight +/- (0 on day 1)

This way, we can get good ideas and tips from each other and see what is working and what isn't. Let us hold each other to our promises, create an empowering community, and create a repository of real data for thousands of women out there to refer to!

If you miss 3 daily updates, you're out! If you miss your workout 3 times, you're also out!

If you manage to keep at this for just 4 weeks, then you'll win the grand prize:

A new, sexier, happier you on the 9th of September - it's coming soon!
« Last Edit: August 09, 2016, 03:00:14 pm by PhitPhuck »

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PhitPhuck

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WORKOUT PLAN

Mondays
Barbell Squats | 5 sets x 5 reps
Deadlifts | 3 sets x 5 reps
Assisted Pullup | 4 sets x 8 reps
Pushups | 4 sets x 10 reps

Thursdays
Burpees as many as possible | 5 sets x 1 min
Floor Kickbacks | 4 sets x 15
Planks | 1 set x 40s
Crunches | 2 sets x 10 reps

Good luck to me!

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PhitPhuck

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UPDATE

Workout Today
Barbell Squats | 5 sets x 5 reps | 80kg/70kg/70kg/60kg/60kg
Deadlifts | 3 sets x 4 reps | 60kg/60kg/60kg
Assisted Pullup | 4 sets x 8 reps | -20kg/-20kg/-30kg/-30kg
Pushups | 4 sets x 10 reps

Meals
Breakfast: Oats and Scrambled Eggs
Lunch: 3 Grilled Chicken Wraps with Lettuce and Tomatoes
Dinner: Roasted Duck Noodles with extra duck!
Supper: Cookie with milk (later, to cap off a perfect half day!)

Total Water Intake
10 cups = 2.5L

Sleep Duration
7h 30min

Weight +/- from 9 Aug
0kg
« Last Edit: August 09, 2016, 02:49:48 pm by PhitPhuck »

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MiaMia

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@PhitPhuck you weigh yourself daily?

anyway, i'm now already on my 3rd week of diet plan, or maybe i should call it fat loss plan.
can backdate not?  ;D


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PhitPhuck

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@PhitPhuck you weigh yourself daily?

anyway, i'm now already on my 3rd week of diet plan, or maybe i should call it fat loss plan.
can backdate not?  ;D

I don't! But since this is a page for people to start working out, small daily progresses will be a great motivator!

Sure why not? More information is always better  :D

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MiaMia

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I don't! But since this is a page for people to start working out, small daily progresses will be a great motivator!

Sure why not? More information is always better  :D

losing weight takes time. I feel daily weighing not practical, it might cause people to become demoralised when they do not see the numbers decreasing despite having done "so much".
Maybe weighing weekly or bi-weekly is better.

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MiaMia

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@PhitPhuck can share your % body fat and muscle? because you seem to eat alot (3 wraps for lunch, i'm imagining it to be like mcd chicken mcwrap size la) yet remains fit.

anyway, for my week 1 my typical diet was
breakfast: 2 hardboiled eggs, 1/2 bottled green tea/oolong tea
lunch: yong tau foo soup (usually take 8 pcs, minimal fish cake items, no additional carbs), 1/2 bottled green tea/oolong tea
afternoon snack: 1 apple+1 banana
dinner: whatever stirfry veggies & meat/fish and soup my mum cooked.
night snack: 2 whole fruits (can be orange, kiwi, peach, apple etc)
water intake: 2.1L to 2.4L
workout: yoga & pilates on wed & fri, rest of the days did weightless squats 50x + leg raise until i cannot do it anymore.
weight loss: 2.6kg

week 2's typical diet
morning: 1 weetbix biscuit with handful of blueberries & another handful of strawberries, 1 hardboiled egg
afternoon: red cargo rice porridge, 2 vegs+1 meat from mixed rice stall, kopi o kosong
afternoon snack: 1 apple+1banana
dinner: whatever stirfry veggies & meat/fish and soup my mum cooked.
night snack: 10 - 12 cherries + 1 kiwi/orange
workout: hot yoga on tues, yoga+pilates on wed, spinning on fri, rest of the days did weightless squats 50x + leg raise until i cannot do it anymore.
weight loss: 0.4kg
acummulated weight loss - 3kg

WEEK 3's PLAN (this week)
morning: 1 weetbix biscuit with handful of strawberries OR 1 steamed sweet potato, 1 hardboiled egg
afternoon: red cargo rice porridge, 2 vegs+1 meat from mixed rice stall, kopi c kosong
afternoon snack: 1 apple+1 banana
dinner: whatever stirfry veggies & meat/fish and soup my mum cooked.
night snack: 2 whole fruits (kiwi, orange, apple)
workout: spinning on monday, hot yoga on tues, yoga+pilates on wed, spinning OR yoga+pilates on fri, rest of the days did weightless squats 50x + leg raise until i cannot do it anymore.

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PhitPhuck

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@PhitPhuck can share your % body fat and muscle? because you seem to eat alot (3 wraps for lunch, i'm imagining it to be like mcd chicken mcwrap size la) yet remains fit.

anyway, for my week 1 my typical diet was
breakfast: 2 hardboiled eggs, 1/2 bottled green tea/oolong tea
lunch: yong tau foo soup (usually take 8 pcs, minimal fish cake items, no additional carbs), 1/2 bottled green tea/oolong tea
afternoon snack: 1 apple+1 banana
dinner: whatever stirfry veggies & meat/fish and soup my mum cooked.
night snack: 2 whole fruits (can be orange, kiwi, peach, apple etc)
water intake: 2.1L to 2.4L
workout: yoga & pilates on wed & fri, rest of the days did weightless squats 50x + leg raise until i cannot do it anymore.
weight loss: 2.6kg

week 2's typical diet
morning: 1 weetbix biscuit with handful of blueberries & another handful of strawberries, 1 hardboiled egg
afternoon: red cargo rice porridge, 2 vegs+1 meat from mixed rice stall, kopi o kosong
afternoon snack: 1 apple+1banana
dinner: whatever stirfry veggies & meat/fish and soup my mum cooked.
night snack: 10 - 12 cherries + 1 kiwi/orange
workout: hot yoga on tues, yoga+pilates on wed, spinning on fri, rest of the days did weightless squats 50x + leg raise until i cannot do it anymore.
weight loss: 0.4kg
acummulated weight loss - 3kg

WEEK 3's PLAN (this week)
morning: 1 weetbix biscuit with handful of strawberries OR 1 steamed sweet potato, 1 hardboiled egg
afternoon: red cargo rice porridge, 2 vegs+1 meat from mixed rice stall, kopi c kosong
afternoon snack: 1 apple+1 banana
dinner: whatever stirfry veggies & meat/fish and soup my mum cooked.
night snack: 2 whole fruits (kiwi, orange, apple)
workout: spinning on monday, hot yoga on tues, yoga+pilates on wed, spinning OR yoga+pilates on fri, rest of the days did weightless squats 50x + leg raise until i cannot do it anymore.

Oh no, I haven't taken my body fat % before, but I am guessing it is about 20%? The wraps are homemade, you can buy them from NTUC at 5pcs for 2.50, and I just add my own ingredients like fish/chicken/garlic/tomatoes/lettuce etc etc. Wraps because they are easy to heat up in the microwave and convenient to eat while I am at work! They aren't very big though.. about the size of a fist each.

I see you have cut out most of the simple carbs other than fruit sugar from you diet and it is working wonders! 2.6kg in a week is really fast. Do you have any significant fitness improvements? Also do you feel tired from having no sugar for breakfast?

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PhitPhuck

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UPDATE

Shifted my Thursday workout to today because tomorrow have to go wedding dinz :-X

Workout Today
Burpees as many as possible | 5 sets x 1 min | 18/15/15/14/12
Floor Kickbacks | 4 sets x 15
Planks | 1 set x 40s
Crunches | 2 sets x 10 reps

Meals
Breakfast: Oats and Fish Fingers
Lunch: 3 Grilled Chicken Wraps with Lettuce and grilled mushrooms
Dinner: Chicken in garlic butter with brown rice
Supper: Soft-boiled eggs

Total Water Intake
10 cups = 2.5L

Sleep Duration
8 h

Weight +/- from 9 Aug
0kg

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MiaMia

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Oh no, I haven't taken my body fat % before, but I am guessing it is about 20%? The wraps are homemade, you can buy them from NTUC at 5pcs for 2.50, and I just add my own ingredients like fish/chicken/garlic/tomatoes/lettuce etc etc. Wraps because they are easy to heat up in the microwave and convenient to eat while I am at work! They aren't very big though.. about the size of a fist each.

I see you have cut out most of the simple carbs other than fruit sugar from you diet and it is working wonders! 2.6kg in a week is really fast. Do you have any significant fitness improvements? Also do you feel tired from having no sugar for breakfast?

first week, yes. but i felt it was more due to no coffee (i'm a coffee addict) and it got better after i took my kopi o kosong. but i do feel for 1st week, i'm less physically strong? the usual yoga+pilates routine felt more strenous than usual. probably fruits/veggie carbs is not as efficient as starchy carbs when it comes to giving energy to muscles?
during week 2, after adding in weetbix and red cargo rice, my workout felt more normal....

oh, the wraps are fist size ah. i was picturing 1 to be like mcd's mcwrap (face size).  ;D ;D ;D

i realise you tend to eat supper instead of afternoon snack. why? you take dinner very early?
« Last Edit: August 10, 2016, 05:08:16 pm by MiaMia »

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PhitPhuck

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first week, yes. but i felt it was more due to no coffee (i'm a coffee addict) and it got better after i took my kopi o kosong. but i do feel for 1st week, i'm less physically strong? the usual yoga+pilates routine felt more strenous than usual. probably fruits/veggie carbs is not as efficient as starchy carbs when it comes to giving energy to muscles?
during week 2, after adding in weetbix and red cargo rice, my workout felt more normal....

oh, the wraps are fist size ah. i was picturing 1 to be like mcd's mcwrap (face size).  ;D ;D ;D

i realise you tend to eat supper instead of afternoon snack. why? you take dinner very early?

Yes, around 5-6, and also because my main meals tend to be quite filling, so I have no trouble getting through the day without a snack. But I hate to wake up in the middle of the night hungry, so I'll have a small protein-rich snack before bed at 10 for better sleep!

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MiaMia

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another 0.7kg lost last week.
accumulated weight lost - 3.7kg

plans for this week
6 days of clean carbs, no added sugar, no deep fried food and 1 day with cheat meal (deep fried food, refined carbs, but still no added sugar).

workout plans for this week
tues - hot yoga
wed - yoga+pilates (body balance)
fri - spinning

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MiaMia

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Hmm, just to revive this thread.

after 7 weeks of #eatclean diet (3 weeks total #eatclean and 4 weeks with 1 cheat day), my accumulated weight loss is now 5.3kg. my pants has all turned loose and everyone around me has noticed my weight loss, although sadly it's most prominent on my face.  :'(

didn't hit my workout target for this week as i worked late/had dinner appts. instead of 3 gym sessions, i only had 1. :(
but surprising, i still lost weight over the week. really shows that diet >>>>> exercise when it comes to weight management.

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chiasmus

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Hmm, just to revive this thread.

after 7 weeks of #eatclean diet (3 weeks total #eatclean and 4 weeks with 1 cheat day), my accumulated weight loss is now 5.3kg. my pants has all turned loose and everyone around me has noticed my weight loss, although sadly it's most prominent on my face.  :'(

didn't hit my workout target for this week as i worked late/had dinner appts. instead of 3 gym sessions, i only had 1. :(
but surprising, i still lost weight over the week. really shows that diet >>>>> exercise when it comes to weight management.
I thought having a small face is good? No?  ???
洪荒之力 >> ding ding dong dong pew pew pew pew

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nomnom

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For me, if i am not doing any form of exercise, weighing with a scale is good.
However, if you are training with weights, then mirror is a good indicator of your fats loss.