Day 7 - End of Week 1

Breakfast : cereal 332.15 kcal

Snack : Coffee 96 kcal

Lunch : Scrambled egg with potato and banana 706 kcal

Post workout shake : whey protein shake 371.75 kcal

Dinner : Fried rice with egg, chicken and tomato 360 kcal

Total calories consumed today = 1865.9 kcal

It's Monday tommorrow, my advice for everyone out there who is keen on getting results from their workout would be "Start now or you will never start at all". Normally people would love to say it's a weekend I will start on Monday, but more excuses will occurred and will never get started. So start moving, keep the heartrate up and get healthy~

Day 6

It's day 6 already, and today shall be my resting day. What's the point of living if we don't get to rest, right?! So I didn't workout at all today. But still keeping my body active by walking around. And of course I have a little treat for myself in today's diet. Enjoy~

Breakfast : Eggs, Bread, Coffee 459 kcal

Lunch : Sandwich with salad, eggs and pork patty 595 kcal

Snack 1 : M'n'Ms 50 kcal

Dinner : Rice, Eggs, Pork, Chicken, Sambal, Cucumber 600 kcal

Snack 2 : Apple 120 kcal

Total calories consumed today = 1824 kcal

Tommorrow shall be the end of the first week and I can't wait for the second week to start. Hope for the best, Work for the rest.

Day 5

Alright, today one of client told me that it would be better if I had roughly say what am i eating so that people would know what's the recipe so here goes.

Breakfast : Eggs, bread, coffee 465 kcal

Snack 1 : banana 100 kcal

Lunch : rice with pork slices and broccolli 320 kcal

Post workout shake : whey protein shake and banana 372 kcal

Dinner : rice with broccolli and pork fillet 440 kcal

Total calories consumed today = 1697 kcal

* Alright, that's for today and just to make things interesting, I would be changing my menu into something not so boring next week once I've done my grocerry shopping on sunday. Hope you will look forward to next week as I am.

Day 4

Breakfast : 578 kcal

Snack 1 : 100 kcal

Lunch : 436 kcal

Post workout shake and snack 2 : 210 kcal

Dinner : 480 kcal

Total calories consumed today : 1804 kcal

Day 3

Its day 3 today and I am sorry for the very boring meals. But hey, it's all definitely healthy and nutritional. Before my pictures I would like to talk a little bit about food intake. I have someone told me before, "I want to lose weight, so i eat lesser or even skip meals.". Trust me when I say this, "IT WILL NEVER WORK!". For everyones' information, there is actually this theory which is eat more to weigh less. If you don't have enough food in your body, your body won't have the strength to function or even more workout! So the best way is eat more of the things that will help and benefit your body. Instead of eating less or perhaps eating junk food or food which contained very high in fats and does not benefit you and DESTROYS your body. Think about it. =]

Alright, today's menu :

Breakfast : 465 kcal

Post workout shake + Snack 1 : 450 kcal

Lunch : 531 kcal

Dinner : 435 kcal

Snack 2 : 200 kcal

Total calories consumed today : 2081 kcal

Day 2

Breakfast : 416 kcal

Snack 1 : 92 kcal

Lunch : 540 kcal

Post Workout Shake : 245 kcal

Dinner : 600 kcal

Snack 2 : 155 kcal

Total calories consumed today = 2048 kcal

Day 1

It's day 1 today and I will be posting my starting statistics, pictures of my not amazing body and of course pictures of my meals and calories input as well.

7th, January 2008

Weight : 67 kg
Body fat : 17%

These pictures was taken on 7th January 2008

My front and back view

Breakfast : 390 kcal

Lunch : 511 kcal

Post workout shake : 471 kcal

Dinner : 550 kcal

Snack : 100 kcal

Total calories consumed today = 2022 kcal

The Challenge

What's the meaning of this second post?

Alright, for those who doesn't know me. My name is Koay Qunling, fitness trainer who have no mercy on your training in order to get you good results and health. I am also the personal trainer for Miss Malaysia 2007(Thanks for having me as your Personal Trainer, it's an honor).

So what is this all about? Why did i called this post "The Challenge" ?

This particular is all about getting lean and healthy in 16 weeks. I will be launching a workout programme and diet on myself starting 7th, January 2008. This programme will not only prove a few points but will also help you achieve what you have been trying for a long time. 6 PACKS AND A BETTER HEALTH.

Well, I have 2 reasons.

1st Reason

I used to have a very lean body when i was back in high school in S.M.K.D.J. I used to run a lot of district competitions for 1.5 km, 10km, jogathon as well as marathon. After i finished my high school, I went into college and was quite busy with my studies then came along my working life after graduating from college. I have been busy with my clients and also setting up my own fitness centre and training. Therefore, I had less and less time for myself to be in tip top shape.

Eventually, instead of 6 packs, I got myself 1 BIG SACK, my lean body became more of bulky and less definition. I even got weaker by the day. ITS 2008 and I have a big new resolution for myself and everyone out there....................... I WANT TO GET MY 6 PACKS ABS, LEANER AND MEANER LOOKS, LAST BUT NOT LEAST HEALTHIER THAN I COULD IMAGINE MYSELF.

I am currently putting my name and my career on the line. I am proving to everyone that is reading this site or knows me personally that i can get 6 packs abs in 16 weeks. If I can't do it by then, I would be a big joke for everyone out there. So now, for those who are reading this site would know that I have no turning back now. It will definitely be my drive and motivation to work harder than before to achieve my goals.

2nd Reason

In this journey, I am not only helping myself getting my goals. But at the same time, I am trying to help you achieve your goals and of course those 6 packs abs or perhaps wash board abs that you've always dreamt about. Recently, I had this comment from someone I don't know saying that "Personal training is a waste of time and money, it's all a con job.". Perhaps this person has yet to see what is going to happen in 16 weeks.

Through my journey of this 16 weeks, I will be taking pictures of myself on the first day, which will be tommorrow, the 8th week and the 16th week. In addition, I would be taking pictures of the food that I am consuming in order to help you out in your diet too.

So I am here to not only workout alone but together with you. I want to achieve the goals YOU and I have both wanted for a long time.

P/S : A great thanks to those who are supporting me on my actions and wish me luck for those who wants to see a 6 pack and lean body in me 16 weeks later.

Abdominal Crunch

Alright, its a Sunday night and I didn't get to post any workout routine last week. But here you go, it's the one thing that everyone don't like to be flabby. Girls wants a washboard abs; guys would die for a 6-pack. But hey, all you need is a proper workout routine, proper diet and of course proper rest. So here's the instruction and picture of how is the " Abdominal Crunch " done.

Target areas : Rectus Abdominis, Internal and External Obliques

..................Image 1.......................Image 2...................

Instructions
1. Lie down flat on your back with your feet flat on the ground and your fingers next to your ears (NOT AT THE BACK OF YOUR NECK!!).
2. Focus on tightening your core and slowly raise your upper torso off the floor and crunching your abs. Then back to the first image.

Pretty simple and yet effective =]

Calories

Hi everyone out there, today's post will not be about workout routine. But it will also play a major role in our life. It's about the rule of CALORIES. It's very simple, all you have to remember is; how much calories go in to the body, that's exactly how much you need to burn to sustain that solid and healthy body of yours. Or perhaps, burn more calories just to lose those stubborn fats. One reminder would be, it doesn't mean if you spend 5 hours on a cardio machine will be burning more calories. It all depends on your Basal Metabolic Rate.

Alright, that's about it for today. So for you out there who would like to understand more about calories and basal metabolic rate, feel free to drop me a message or comment.