Monday, February 13, 2012

100 days of fitness (1st round): Day 15 - 13th of February

So i have been remiss with my daily log. Sorry. Too lazy and tired to compose thoughts at the moment so here's my dismal workout for the day:

ZWOW #4: 3 rounds of:
50 pendulums
20 burpees
10 push ups with crab kick ups
15 kb swings
2 mins jump rope

I only managed 2 rounds and it took me 31 minute to complete. I was a ball of sweat! I will do this workout again!

Food can be better. I thought I was within 1200 but no. So need to re-evaluate my normal meals...and i cheated today and had 11 chips!

5am 1 trail mix bar (140 kcal)

8am 1 apple 1/2 cup oatmeal 1T flaxseed 1 cup almond milk 1 cup water (270 kcal)

10am 10pcs singkamas wedges (36 kcal)

11am 1/2 cup red rice (300 kcal)  2pcs chicken breast adobo (300 kcal) 1 large pineapple juice (100 kcal)

315pm 14pcs roasted salted almonds (85 kcal)

630pm 1/2 cup red rice 3pcs beef steak with 2 potato slices

730pm 11pcs ruffles sour cream and cheddar (160kcal)

Wednesday, February 8, 2012

100 days of fitness (1st round): Day 10 - 8th of February

I moved my workout today after work (more like 4 hours after) because I had a concall at 530AM. I was very sleepy when I got home so I took a 10-minute nap and forced myself to get out of the bed and workout the Bonchon lunch I had. I received a compliment today that I lost weight already so yes, forging through!

Today's workout was a 20-minute interval (tabata) cardio sweatfest. Do 8 rounds of 20 seconds work; 10 seconds rest for each exercise:

1. jump rope (originally high knees with jump rope but i can only do the beginner level for now)
2. burpees (damn yooouuu)
3. long jump with squats then jump backwards 2x (no fancy title haha)
4. kb swings (8lbs)
5. leg shuffles (hard to explain but yes, was the easiest of them all)

I had to rest for 3 minutes after the 3rd exercise because I was just out of breath. Again, a simple looking work out but very deceiving. Try it!

MY food intake wasn't that good because I had 1 cup of white rice and double-fried chicken. Bonchon, why soooo good?

6am breakfast 1 cup almond milk 1 cup water 1 cup oats

730am cafe americano grande

1145am 1 cup white rice 4pcs bonchon wings 1 small iced tea

430pm 3/4cup red rice, 1 salmon sinigang steak

815pm 1 granola bar

Tuesday, February 7, 2012

100 days of fitness (1st round): Day 9 - 7th of February

Do not be deceived! What looks like a simple exercise is actually not. The 1-leg lunges and pushups/superman pushups really killed me. They looked so simple and easy! But it's not! My lower body is sooooreee!!! Good workout!

Today's workout:
Pyramid reps: 5-10-15-10-5
Exercises: Split squat jumps, 1-leg lunge, push ups/superman push ups, and  skaters
No rest in between (only when needed)
Completed in: 23mins 54sec

Today's food journal:

Pre workout snack 5am 1 slice 12-grain bread 1 tablespoon sugar free orange marmalade
6am breakfast 1 1/2 cup skim milk 1/2 cup water 3/4 cup oats 1 banana
730am cafe americano
1030am 2 slices 12grain bread, roasted eggplant and yellow bell pepper
1230pm 1/2 cup red rice 1cup kimchi stew 1/2 slice embotido
6pm 3/4 cup red rice, 3T corned beef, 1 slice spam, 1 pc sardinas sa paksiw

The dinner was quite heavy; I was really famished today. I think this is because I ate mostly veggies instead of my normal chicken viand. I will get used to this. Plus, I need to always remember to bring baon and snacks to ward off hunger.

Excited to start adding flax seed to my morning shake. Good night!

Monday, February 6, 2012

100 days of fitness (1st round): Day 8 - 6th of February

Mondays are usually the hardest. I was already awake at 415AM and decided to stay in bed for a few minutes. Managed to get out of the bed by 445AM to get my pre-workout meal and get ready for a "Deck of cards" workout care of Coach Ross Enamait.

Go here if you want to read the gist of the workout--->BURPEE!

 I assigned exercises to the the cards:

Heart - prisoner squats
Diamond - pushups (i did reverse pushups for 3 sets, i think)
Spade - Mt. climbers
Club - db rows
Joker (red) - 10 burpees
Joker (black) - V-crunch with butt lift

I completed the deck of card exercises in 26mins and 14 seconds. Lovely workout!

This is my food journal for today:

Pre workout snack 5am 1 slice 12-grain bread 1 tablespoon sugar free orange marmalade

6am breakfast
1/2 cup almond milk
1 1/2 cup water
3/4 cup oats
1/2 cup frozen blue berries

730am tall cafe americano

1130am 1 whole wheat in cornmeal sandwich---turkey, chickenm egg whites

3pm 11pcs roasted salted almonds

7pm 1/2 cup red rice, 1/2 cup pinakbet, 1 dalagang bukid, 2 pineapple wedges

My learning for today (and the week past) is that not preparing your food leads to disaster...or choosing something that has higher caloriers than what you would normally prepare. So plan, plan, plan.

Off to sleep. Thank you for a great Monday!

PS...I drove myself to work today! Hurrah!

Sunday, February 5, 2012

100 days of fitness (1st round): Day 7 - 5th of February

Today, I did not work out. I just had a very lazy day, except for the bit when we went to the mall to buy a new phone. But yes, very lazy day and I indulged a little with my food.

I did manage to snap out of buying dunkin' donuts; good thing the lady infront of me was talking so long. Small victory, hurrah!

This is my food journal for today:

1/2 cup red rice
Adobo with 2 pcs pork and chicken (cube) and 1fried egg
2T ketchup
Chilli powder

2pcs pork sinigang
1/2 cup red rice
2wedges pineapple
1 royce chocolate with champagne

1. Chicharon ni mang juan (170 cal)

630pm 1 bola bola siopao

9pm 1 cup pancit malabon
1/2 tuna sandwich on white bread

I need to do my grocery tomorrow and plan my meals for the rest of the week. Good night, world!

100 days of fitness (1st round): Day 6 - 4th of February

Managed to get my fat ass off the bed and workout. I mainly did nothing all day, literally living out Bruno Mars' Lazy song.

I am quite proud that I did not gorge on junk food as I thought I would be. I tend to eat so much during weekends, which negates the weekday calorie limit I set. I did increase my food intake, though, particularly for rice and allowing ketchup to touch my tongue. Who would have thought that ketchup is a sneaky little bugger when it comes to fat gain.

For my workout, I did an interval training of cardio and core. This was my workout:
4 rounds of: 4 minutes jump rope: 1 minute crab kick ups.
I completed 1020 jumps and 114 kick ups! Happy Saturday!!!

My food journal:

1/2 cup red rice
1/2 tortang giniling
Chili powder
2T tomato ketchup
1 cup black coffee


1/2 cup red rice
3 cubes pork binagoongan (with eggplant)
Chili powder
1T bagoong
5 slices indian mango
3 cubes dark chocolate with chili pePper

2 cubes royce chocolate with champagne

1/4 cup red rice
Adobo with 2 pcs pork (cube) and 1 whole hardboiled egg

Friday, February 3, 2012

100 days of fitness (1st round): Day 5 - 3rd of February

My planned workout didn't go as well as I hoped and planned. Pull ups were really challenging and burpees had my heart pumpin'. I only managed to do half of the required rounds. This was the workout, as designed by Coach Ross Enamait (Google him; he is awesome!):

Work Capacity 101 - conditioning workout
10 rounds in 20 minutes:

1. 5 pull ups
2. 10 medicine ball slams
3. 10 burpees
4. 20 jumping jacks

I only did 5 rounds and for more than 20 minutes. I did the pull ups with the help from a chair to lift myself up, but I couldn't. On the 3rd round, I ditched the pull up bar and went to the dip station to do reverse push ups instead. On the same round, I ditched the 8kg medicine balls and just simulated the slamming movement. I feared for our terrace ground. I will get myself a lighter one.

I really feel bad with how I performed. I keep shaking my head when I think about it. So, I will do this workout again on Sunday, with  no time pressure, just focusing on completing the movements and rounds in proper form.

Damn you, pull ups, I will learn you! In the meantime, I will be substituting lat pulls for pull ups and build strength. I will also stretch before workout and ensure that I allot enough time to stretch afterwards.

So, that was my dismal performance for today. I like the workout, though. My arms are sore. :)

- - -

Here's my food journal for today. I had to struggle to select healthier food when we had dinner at Johnny Rockett's earlier.

Pre workout snack 5am 1 slice 12-grain bread 1 tablespoon sugar free orange marmalade

6am breakfast
1/2 cup almond milk
1 1/2 cup water
3/4 cup oats
1/2 cup frozen blue berries

1 grande cafe americano black

6 pcs roasted salted almonds

11am 1/2 cup red rice
1 chicken breast adobo
2 grilled eggplant

6pcs tuna sashimi with soy sauce and wasabi

545pm 1 chicken breast adobo

7PM 1 slice whole wheat tuna salad sandwich
1 bowl chili
10 pcs french Fries
1 tablespoon ketchup

Hoping for a better performance tomorrow. I will be drinking, so, errrrm, this I need to control.

Thursday, February 2, 2012

100 days of fitness (1st round): Day 4 - 2nd of February

Again, waking up was a bit of a struggle, but managed to get my butt out of bed by 445AM. After my pre-workout meal, went to the terrace to do the Boom Boom workout (from It started out easy, with the sumo squats with jump squats...and then it got harder with the side burpees. I did the beginner variation because I could not do the normal side burpee and perform a knee tuck. I will get there.

I kept fighting off hunger pangs, but even when I focus on stuff that I need to do (like, work hahaha) or drink water or chew gum, I was still hungry. You will notice that in the frequency of my food intake.

I also felt guilty eating siopao, because it is white bread filled with yummy fatty goodness. Good thing I had the decency to just eat half of it.

I am starting to like my workouts in the morning...I don't have to skip a workout because I got off work late. :)

Today's workout:

Part 1 – 4 minutes of Interval Training 
6 rounds of Triple Sumo Squat (1 squat, 2 jump squats, side to side knee up) - 10:30 interval

Completed: 5 reps per round; total of 30

Part 2 – Time Challenge
Complete 6 rounds of Plank Side Jump – 10 reps and One Leg Toe Touch – 10 reps 
Time: 8 mins 21 seconds

Part3 – 4 minutes of Interval Training
6 rounds of Side Burpees with Push Up and Knee Tuck - 10:30 interval
Completed: Left side - 8 7 6; Right side - 6 7 7 = 43 reps (The variation I did was to step to the side instead of jumping, and then resting my hips and doing press up and knee tuck instead. TOUGH!)

Today's food journal:

5am 1 slice 12-grain bread 1 tablespoon sugar free orange marmalade

6am breakfast
1 cup almond milk
1 cup water
3/4 cup oats
1/2 cup frozen blue berries

1 grande cafe americano black

5 pcs roasted salted almonds

1/2 cup red rice
1/4 piece Sweet and sour lapu lapu fillet
1 lumpia veggie with sweet sauce

6 pcs roasted salted almonds

3 egg whites

1/2 special siopao :(

Wednesday, February 1, 2012

100 days of fitness (1st round): Day 3 - 1st of February

No workout today since I had to wake up at 230AM to make it to Araneta before 4AM. So, since this was my active rest day, I  made an effort to walk around Greenbelt when I was there earlier.

My stomach keeps growling, but I ignore it and drink water instead. Saw a colleague earlier and boy did he lose a lot of weight! I asked what he was doing and said it was called hunger strike. T_T I know I am not starving myself, just letting my stomach get used to not binge eating.

Here's what I had for today...and I am looking forward to my workout tomorrow morning.

340am 1 cup almond milk 1 cup water 3/4 cup oats 1 cup protein powder
7am 1 grande cafe americano
1050am 10pieces roasted salted almonds
1120am 1/2 cup red rice 1/2 cup bean sprouts with tofu 1 chicken breast adobo
230pm 1 chicken breast adobo mixed greens no dressing
7pm 1 veggie salad with egg wrapper and sweet sauce

And I'm off to bed to rest my weary body.