Day 63 - 25-07-08

It has been 63 days since i took the challenge to reduce weight. Of course there were many pitfalls along the way. From the last update i.e 7/7/08, i reach a plateau of 181-182-183 pounds. To break the barrier, i took Xando diet drink 3 days ago, and drank it at night replacing dinner. What a shock to the body as the weight plummeted to 178 pounds today! I still have my regular 5 days a week badminton, and drank gallons of water. I am still achieving an average reduction of 1 pound a week.
After 12 weeks, target weight 178 pounds, achieve weight 178 pounds. A big battle is looming the next few weeks, as the body resisted in burning fat.

So today,
weight 178 pounds
bodyfat 20.6 %

Day 45 (7-7-2008) Monday

Weight 182 pounds
22% fat

Day 42 (4-7-2008)

It is now 42 days since i dieted. I feel more energetic and feel less pain at the knees. I feel lighter when playing badminton and can move faster. Yesterday i did some body measurements:

Chest 39" down 1" from 40"
Butt 41" down 0.5" from 41.5"
Belly 38" down 1" from 39"
Weight 181.5 pounds down 7.5 pounds (3.4 kilo) from 190 pounds
Fat 22.6% down 4% from 26.6%

What i notice, the weight would not budge if i do not exercise. There is a sticky point at 183-184 pounds, and for two weeks there was no reduction at all. There will be more sticky points as the body is resisting the imposed reduction in fat.

Now i can fit in my old pants (34" size) and some of my belt has gone to the maximum hole. Of course i miss my kueh tiow goreng and nasi arab, but i guess sacrifice has to be made for health reasons. Next week i plan to have a full medical check-up and start on my belated weight training program.

This coming Monday, I hope to cross another milestone, i.e 180 pounds and weigh into uncharted territory of 170's pounds. Go for it boy........

day 38 Monday 30-6-2008

Weight 183.5 pounds, I am still with my weekly target drop of 184 pounds.
21.5 % fat

Day 30 23 June 08

weight 184 pounds
24.2 % body fat

Not much weight drop this week, just less than a pound. I am still on track as by the forth week my target weight should be 186 pounds. I need to recheck my calorie intake, the coming week. I have been eating a lot of fruits, especially durians, and this might be the reason the weight has stagnated.

Day 22 third week Mon (16/6/08)

I don't expect much weight reduction last week as i've been eating more calories than expected due to the fishing trip. Anyhow, here is the figures:
Weight 184.8 pounds
21.7 % fat

I've still reach my target of 1 pound every week (should be 187 pounds in the third week).

Day 15 Monday (9/6/08) Measurement Day

Weight 184 pounds (down 2 pounds from last week)
24 % fat

I feel a bit loose around the waist and I can fit my pants comfortably. The coming weeks would be difficult as the body is adjusting to the reduction in weight, and reducing the metabolic rate to conserve fat. The body thinks I am starving !! More exercise and weight training will boost the metabolism.

Day 11 Measurement Day 5/6/08

Belly round the belly button 39 in, but i can still fit in a size 36 pants.
Chest 40 in
Butt 41.5 in
Thigh 23.5 in

I am targeting my belly to be 30-32 in (Form Five size lah). I'd be happy if i can reduce 1 inch a month. In 2003 I managed to reach 30 in, no kidding! Chest and the rest will follow suit. I have not eaten any rice or any simple carbohydrate for 10 days. Some friends can't even miss their rice for a day! Maybe I'll treat myself for some simple carbohydrate twice a month, i.e every two weeks, just to get the body metabolic rate rattle and turbo charged again.

Day 10 (4/6/08) Wednesday

No posting yesterday, was busy as a bee. Food intake is the same as per previous day, so i guess I am still on target yesterday.

Breakfast

• same as previous day 350 cal

Lunch

• Shake (Bananas, whey protein, fruit enzyme) 350 cal

3-5 pm

• 2 cup of coffee and shake 300 cal

5pm
Batminton. Felt very tired today. 5 sets of hard fought match really takes it's toll. -ve 300 cal

7-9.30pm. The biggest jam in the world. Waisted 2.5 hours on the road.

Dinner

• charu kerutop 300 cal
• sayor taugeh goreng tauhu 100 cal
• fruits and coffee 200 cal

Net calorie: 1300 calories. Good day.

Negative calorie foods

Asparagus	Fennel *
Aubergine *	Gourd *
Broccoli	Leek
Cabbage *	Lettuce *
Carrots	Marrow *
Cauliflower	Peppers
Celery *	Radish *
Chicory *	Spinach
Cress *	Tomato *
Cucumber *	Turnip

Apricot	Mandarin orange
Blackberry *	Melon Canteloupe *
Blackcurrant	Peaches
Clementines	Plums
Damsons	Raspberry *
Grapefruit	Rhubarb **
Guava *	Strawberry
Honeydew Melon	Tangerine
Lemon *	Watermelon

Eat these and surely the pounds will shed.

The Negative Calorie diet – Against:

• No scientific proof to confirm its effectiveness
• Very little information surrounding diet
• More theoretical than practical

The Negative Calorie diet – For:

• Little effort involved
• Promotes consumption of foods rich in vitamins and minerals
• Increases the body’s metabolism

The Negative Calorie diet works on the concept that certain negative calorie foods contain a surplus of vitamins and minerals which can speed up enzyme production in quantities sufficient to break down not only its own calories, but possible additional calories present in the digestion system. These negative calorie foods includes:

• Asparagus
• Watermelon
• Pineapple
• Grape Fruit
• Papaya

The Negative Calorie Diet is based on the pretence that you eat food that has negative calories. The only problem with this is that all foods contain calories.

"Negative Calorie Foods" are foods that take up more caloric energy to digest then the calories that are in them. Your body has to expend energy in order to digest and absorb foods, in fact, 10% of your daily caloric intake is used to process foods in your body. So these "negative" calorie foods are foods that take more calories to digest then actual calories in the item of food. Foods such as asparagus, broccoli, beets, cabbage (green), cauliflower, clams, celery root, chile peppers (hot) cucumber, dandelion, carrots, endive, garden cress, garlic, papaya, radishes, spinach, turnip, zucchini, cranberries, apples, oranges, lettuce, grapefruit, pineapples, tangerines, strawberries, raspberries, and onions are just a some of the foods that you can eat that take more energy to consume than the calories that are in the foods.

One thing to remember, negative calorie foods are eaten in their natural state, if you cook, add butter, and other things to them it changes the caloric makeup of the food. In addition, this diet plan is very restrictive to just fruits and vegetables. This would be very hard to stick to if you were not a committed vegetarian.

A better option for long-term weight loss success would be consuming the foods listed above as part of a balanced diet with exercise. By doing this you will have the best possible options for long-term weight loss success.

Day 8 (measurement day)

I started with 190 pounds and 26% body fat 7 days ago. This morning when i weigh up, surprise surprise..... 186 pounds and 24% body fat. Most probably the 3 pounds is not all fat, but still, i am sure i have achieved the one pound fat reduction in one week. I can feel some reduction around my waist, although very little. This week i intend to start on some weight lifting program, two times for this week with light weights, just to get the body into tune and to increase the metabolic rate. For foods, it will be the same as previous week, but with some addition of fruits.

Breakfast

• Pancakes 300 cal
• coffee 100 cal
• 2 jambu merah 150 cal
• 550 cal

Lunch

• whey protein, fruit enzyme and 2 bananas shake 300 cal
• coffee 100 cal

4-6 pm

• 5 bananas 350 cal

5pm
Batminton -ve 200 cal

Kacang goreng 300 cal

Dinner

• charu goreng pedas 300 cal
• coffee 100 cal
• 2 tahu 150 cal
• salad 50 cal
• jambu 100 cal
• 700 cal

Net calorie 1800 calorie. Tomorrow need to have more calorie deficit.

Day 5,6,7 (I am taking a break)

Day 4 (29/05/08) Thusday

I am feeling the cough is coming in. Took antibiotic clarithromycin. Wear baju batik and feeling like a clown :~ My weight is surely coming down, but need to check the two weighing machine. Both are telling different readings. Next week I will start the pumping iron regimen to build up muscle and speed up the metabolic rate. I am reading the book 'Abs diet' page to page. Hopefully next week i can follow it in detail. The program is for six weeks, it's worth trying.

Breakfast

• Normal pancake 300 cal
• coffee 100 cal
• vitamins (Maca, anti oxidant, gingko, speman)
  

9.30 am

• coffee 100 cal
• protein and fruit enzyme shake sipping through lunch 200 cal
  

Lunch

• Did not prepare anything to eat, so i took Xando diet drink with whey protein 200 cal

2.45pm

• white coffee 100 cal

5.15pm
Batminton. Four hard sets today, unfortunately lose every set, but good and satisfying exercise. Did not feel hungry or lack of energy although i only took Xando diet drink. -ve 400 cal

Dinner

• 2 ekor fresh selar 200 cal
• 2 tauhu goreng 150 cal
• sop sayor 100 cal
• some fruits 150 cal
• coffee 100 cal

Net calorie 1100 calories.

Day 3 (28/05/08)

Weight up this morning. Wow, a drastic drop in weight, but I am sure it's all water weight. When carb is low, lots of water will be excreted, so need to replace it. Drink, drink, drink.
After 7 days, I'll record the reduction (if any). I hope it should be lower than 189 pounds.

Breakfast

• pancake with dab of honey and peanut butter. Day in day out, I'm still not bored with eating this stuff. Anyway it sustain my energy till noon. 300 cal
• coffee 100 cal

10.00 am

• coffee 100 cal

I don't feel the euphoria as yesterday. The body must have got used to low carb. Good.
Lunch

• 3 piece tempe 150 cal
  
• sayor pucok paku goreng belacan 100 cal
  
• fried chicken 350 cal

4.00pm

• coffee 100 cal

5.30pm
Batminton
Manage only 3 sets as too many people playing. -ve 200

Dinner

• ikan charu bakar 300 cal
  
• small piece of kentucky fried chicken ! 150 cal
  
• tahu goreng 100 cal
  
• salad and sop sayor 100 cal
  
• coffee 100 cal
  
• almond snacks 200 cal

Net calorie 1950 cal. No reduction of calorie today ! Presevere, presevere, presevere

Day 2 (27/5/08)

Really feel hungry this morning, i can eat one whole cow now :)

Breakfast

• Pancake with peanut butter 300 cal
• black coffee 100 cal
• vitamins
  

Feel energise and raring to go :z

12 pm
Feeling euphoria, not exactly headache, but like getting high due to low blood sugar. The body is adjusting itself to low carb. I expect this feeling to be lingering between 3 to 4 days.
Lunch

• Ikan charu bakar 300 cal
• sop sayor 100 cal
• tahu goreng 50 cal
  
• coffee 100 cal

5.00 pm
Batminton. -ve 300 cal
Unfortunately i lose all my sets (4 double sets) as i don't have the extra energy to wallop my opponents. Low carb diet decreases the body energy level, so i need to slow down this few days.

Dinner

• Ikan charu bakar again. 300 cal
  
• 4 pieces of fried tauhu, emmm delicious 150 cal
  
• fruits, mangosteen and rambutan (not suppose to take fruits this 2 weeks, but heck, rules are meant to be broken !) 200 cal
• vitamins
  

Net calorie 1300 cal. Yahoo ! :D

Day 1 (26/5/08)

Breakfast

• Pancake with dab of honey (Oats, one egg,skim milk) 300 cal
• Black Coffee with pal sweet 100 cal
• 400 cal

9.00 am

• Black Coffee 100 cal
  

Noon

• Fried Chicken 500 cal

3.30 pm

• Black Coffee 100 cal

Feeling fine up to now, no low sugar syndrome yet.

5.15-7.15 pm

• No Batminton today
  

9.00 pm
Dinner

• fried ikan charu 300 cal
• sotong masak pedas 150 cal
  
• sop sayor 200 cal
• black coffee 100 cal

Total calories today 1600 cal

Diet Target and Principles

By 21 Nov 2008, my target weight is 170 pounds i.e 77.3 kilos. From today, that is 6 months to D-Day, and by simple calculations, every month i should shed 3.33 pounds. Every week my weight should go down 0.83 pounds, let's say 1 pound. So my target drop is a pound of fat a week. Looks easy, but in reality, it is hard work.

I am trying a diet that has proven to work by many, i.e the South Beach diet, low carbohydrate and high protein. Exercise must be done everyday to hasten the metabolic rate. Lots of plain water will excrete toxins when taking high proteins.

BMR
Your BMR (Basal Metabolic Rate) indicates the number of calories your body needs each day to simply perform basic functions. From the time we go to sleep one night until we go to sleep the next night our body is using calories to fuel the body. Almost 3/4 of the calories eaten each day is used by the body for this purpose.

If a person eats more calories than the body needs, a weight gain will result. There are 3,500 calories stored in every pound of body fat. If a person eats 500 calories more a day than the body needs for a week (7 days), a weight gain of 1 pound per week would result.

A person who weighs 190 pounds:

BMR per day = 190/2.2 x 24

~ 2000 calories per day to maintain weight.

Multiply your weight in pounds x 24 (24 hours in a day) divided by 2.2 (the amount of energy needed to raise body temperature by 2 degrees celcius)

I need to deficit 500 calories a day to lose 1 pound of fat per week. This comes from reducing food intake and vigorous exercise to burn calories.

Thus, everyday i need to expand only 1500 cal. to lose 1 pound of fat a week.