ROUND UP-> Week 5 to 8 & Results

 

Here it goes people.. After 4 more weeks, I am now at 63.2kgs! A loss of 5kgs from week 4.

Boom! Im was just expecting a 4kg loss due to the slow movement in scales, but I guess the meal switching helped! :)))))

It was just 61days ago that I weighed 13.7kgs and 3 sizes more, and I cant believe the very visible changes that had happened to me. If I hadnt taken that first step to get rid of my excess weight 2 years back, and levelled up almost 2 years later when I hit my all time plateau weight and size, I wouldnt be here..

I always say.. Persistence is Key.. and now Im almost there.. or honestly, I think Im just a few steps away from my acceptable weight and size..

First up, I am a size 6UK?! Ok maybe I am in between 8 and 6 (so a 7) but I do fit in a size 6.

Second, I lost a good 10.4kgs ALL from body fat only.. I have lost 2kgs of muscle so far, which I dont have any problems to gain back once Im on maintainance.

Third, I am now at my thinnest.. EVER!

Fourth, my BMI of 22.4 is now well within the normal range and I am almost there to reach my personal goal of 20.

Fifth, my % body fat is just mindboggling for me.. I never thought I would be at 24.2% body fat ?! whew.. I didnt have a goal here, but just thinking if ever I reach 20%, I would be super lean!!! Just thinking about this gets me excited!!!

Lastly (well last for the most important stuff :D), is that I was able to do this.. 99% deviation free!! I mean, I actually was able to stick to a diet plan well. I know I have 6kgs more to lose to achieve the Cohen target weight, but I am almost there.

If it werent for the program, I would really say that this is enough. I am happy with this weight and size..

But of course, I will reach that 57kg goal weight.. I need my buffer for my maintainance and my rebuild phase.. which for all I know could go out of control.

I have a few concerns though:

1) My face has become too thin (?).. The people around me are pleased with the weightloss but they all comment on my face, that a little fat in it would look much better.. and I agree

2) My breasts and hips had reduced to a good 36.5inches.. BUT my waist is 28.. I am afraid that I am losing my proportion.. OR I dont like how slow my waist is shrinking as compared to my bust and hips.. Is there anything I can do with this? Could it be loose skin????

3) My calves are about to lose the fat around them, and I am left with my muscular calves.. My thighs had gone down significantly.. but now my calves look bulky for the size of my thighs.. what can I do to make my calf muscle become leaner/elongated? This has frustrated me ever since

I am now seeing what needs to be improved for my Rebuild phase.. I need to consult Professor Google, to find out solutions for these- waist, calves and overall toning up..

I guess my face and my girls will somehow fill up after refeed..????

I have taken my measurements, but I seem to have made a mistake of measuring my arms and legs (those highlighted in moccha) coz the tape measure tells me I have gone up a few cms? how is that possible? I will have to double check again later and update this.. just doesnt make sense to me. Full measurements here

Time for Round 3.. Week 9-12..

ROUND UP ->Week 1 to 4 & Results

I just want to scream-- boooyah!!! *with my fist up in the air* :D

I cant believe its been 4wks! It all went by so quickly and Im down 8.7Kgs! Victory Dance for me!! whoo hooo hooo!

Although I planned for 10kgs on the 1st month..

As per my body composition analyzer results, these are the most important parameters:

Fitness Parameters	28-Feb	1-Apr	Change
BMI (range: 18.5-25)	27.2	24.2	-3.0
Weight (range: 51-69.8 kg)	76.9	68.2	-8.7
Muscle Mass (22.9-28.3)	28.4	26.8	-1.6
Fat Control	-10.4	-5.2	-5.2
Waist to hip ratio (range: .75-.85)	0.93	0.89	-0.04
BMR (range: .1391-1618kcal)	1476	1417	-59.0
Clothes Size	12	8	2 sizes down

These are just the basics and the most important, but every fitness measurement as per this machine has improved significantly-- I am now within ALL NORMAL ranges (and in some exceeded by some points only)!!

My segmental lean and segmental fat are now ALL NORMAL, except for my segmental fat % in my midsection.

I highlighted 2 above as these 2 are not something im actually that happy about:

Muscle Mass has decreased by 1.6 kgs. Meaning, 1.6kg of my current weight loss actually came from my muscle mass.. hmmm not ideal

BMR: My initial range was 1746-2051 kcal, which means I can eat up to 2051 kcal per day. But now, my range is 1391-1618kcal per day, which means I can now only eat up to a max of 1681kcal per day. I know this is due to the low cal diet + significantly less exercise.

The only good thing is that the recommended for me to lose is just 59kcal less than what was recommended for me when I was seriously working out. :)
 

Total centimeters lost: 106.04 cms!!! But this is my whole body measurement, each body part taken into consideration. You can see all details  here

It is worth a look, trust me! The overall change is exciting!! My segmental fat/lean, the cms I lost per body part is yebah!!! Mini human wave for me.. whooo hooo hoo!

But if we are to look at the major ones, I lost a total of 46.3cms and 2 clothes sizes down:

Measurements (in cms)	28-Feb	1-Apr	Change
Bust	104	95.3	-8.7
Waist	90	87	-3.0
Hips	104.5	97	-7.5
Mid Tricep R	33	29.5	-3.5
Mid Tricep L	32	26.5	-5.5
Mid Thigh R	58.74	53.7	-5.0
Mid Thigh L	58.5	54.5	-4.0
Mid Calf R	41.3	36.7	-4.6
Mid Calf L	41.2	36.7	-4.5
Total Lost			-46.3

 

Other factors that are useful to note:

1) Skin: same, no dryness, I guess this is due to the 1tsp of Omega 3 Liquid that I am taking every morning (i've been taking this even before the program). Plus I average about 3L of water a day.

BUT, I am seeing some loose skin, it doesnt look so bad to me, but I seriously dont look "firm". I hope my skin catches up quickly..

2) Hair: Well Im not sure if I am losing more hair than normal, but what I have noticed is that my hair doesnt get so oily after 1 day, like before. I only noticed this on the 4th week when I didnt wash my hair for 3 days! :D I used to wash my hair everyday because it becomes oily looking, makes it look flatter and thinner than it is.

3) Nails: I dont see any difference

4) Mood:  Definitely improved. On the first 7 days, I noticed I really feel happy which I cannot explain. I was always in a good mood. I was actually thinking if there is something wrong with me. I also didnt feel the same amount of "dread and depression" prior to my periods. I did feel a bit low, but nothing compared to how I was before- bloated, irritable, mean, depressed, tired, and joints in some pain.. This is excellent for me!

5) Strength: Ah, I am weaker definitely. Weights training- not possible

6)  Energy: Ive been up and about and usually spent at the end of the day

What I have learned these past 4 weeks:

1) Patience: to shop for food, cook, pre-pack 1 weeks worth of meals

2) Discpline: to stick within what the program requires of me

3) Willpower: to say no to daily temptations

4) Perseverance: to keep up with the plan and to consciously tell myself not to deviate

5) Determination: to reach the end of my REDUCE phase by keeping in mind the first 4

6) Sleep does play a big role in weight loss-- so better get enough of it

As cheeky as those 5 were :D I really did discover that I CAN DO IT, if I set my mind to it and take accountability for it. I never thought I had this much discipline when it comes to food, because I grew up knowing that I dont have it.

I may not have reached my 10kg goal, but I am still over joyed with my overall results!! Cant wait to report to my consultant.

Happy ^_^

Day 22: Salami Backed & Road Rage

Warning: a lot of profanity in this post

Weighed in this morning, and lost 2.1kgs. Now thats a total of 7.3kgs! :)

Saturday is becoming a day of chores for me uff-- laundry, folding clothes, house cleaning, groceries, and cooking my 5days worth of meals, which usually ends at 1am.



Salami Back
looks painful, doesnt it? :)

In my attempt to de-stress, I went for a cupping massage. Turns out, I am really stressed out and lots of toxins in my body.. It was lovely. Their massage therapists are the best of what I have tried so far.

After getting relaxed, I drove home and encountered some traffic, which I tried hard not to bother me. I went to shop for groceries, which took me less than an hour, coz now I mostly stay in almost 1 section of the huge supermarket (well except for the cat food section which was almost on the other end of the store).

Picked up my foster cat, my naughty boy Henry, who, according to the lady who took him for adoption day, got a lot of interest but was unfortunately not adopted.

All was fine, until I became a victim of road rage. A guy was trying to cut in front of me after queueing in the long line of cars, and he had the nerve to shout at me and call the police at me saying Im not giving way. I lost my nerve and shouted back! Like if I can swear in this
country without getting prosecuted I would have done so already. I took his picture that he was trying to cut in front of me as a proof to the police if ever he files a complaint, but he in turn took my cars picture and my picture, I was soooo fucking mad!!!!!!!! I got so stressed that I felt some acidity in my tummy..

I tried to let it go during the rest of the night, by going on with my routine and cooking but I still get stressed about it. I wasnt wrong in the first place and that asshole had the nerve to call the police on me?? mother fucker!!!!

I tried the breathing technique, didnt work. I just want to let this go.. But everytime I remember it, I get worked up, and I feel that acidity in my tummy...

Other than that, my meals were on as planned, today was a beef day, and quite delcious in fact. I had everything- meals, vitamins, crispbreads, fruits, and a 500ml DC.

DV free!

Day 17: Happy Bunny

 I am :D

The scale has moved down again this morning.. so whew..

People keep telling me:

"You've lost so much weight!" *smile sweetly*

"You look toned now." -- "I am?" *smile*

"You lost weight?" -- "Yes" *smile proudly*

"What more you want to lose??" :D I answer 13kgs more, and they go "Whatttt???!!!!!" *snicker inside and smile*

"What diet are you doing? Give me the food plan!" --- Ummm noo zzirrreeee.. "let me tell you..."

Honestly if you look at me before Cohens, I was just chubby. I have shape, but Im not flab free, so people are more forgiving of my size and I think I look taller than I really am (posture is quite good, my teenage years were spent with my mom correcting my sloppy posture in my attempt to hide them "girls").

You can call me "proportionately fat!" :D

But the truth is, I am fat. I have fat, which I want to lose..

See, at the beginning of this journey, I have clarified that my aim was not to be skinny. Although for now that seems to be the route Im taking. So when people ask "What more do you want to lose?", I really cannot explain quickly my REDUCE, REBUILD and MAINTAIN plan.. Its kind of tiring...

5kgs really does make a difference. I dont know from where that 5kgs came from (from fat, from muscle, from water) but the effect on my appearance is totally SIGNIFICANT. Comments like that make me feel proud and want to go further.

Today was quite a busy day, I kept 2 DCs on my desk for that sweet craving (just had 1 though).. I seriously miss those cookies and the biscuits that I love to have nearly everyday. Cashew biscuits dunked in orange juice and I suckle on them first before chewing.. yumm yumm

Ate my meals as planned, but I think I had too much button mushrooms for today (4.5 pcs- 2.5 for BF and 1 per meal). I heard mushrooms have an effect on weightloss, guess will find that out tomorrow morning.

BF: egg+mushrooms,capsicum,onion
S: 1 crispbread and coffee
     sipped DC through before lunch
L: Beef stirfry + veggies - cabbage, capsicum, onion, mushroom
S: 2 crispbreads
D: Stir fried Bok Choy (in garlic,onion and ginger) topped of with garlic-ky prawns and tilapia fillets + 2 crispbreads
S: 1 cheek and the bone/middle of a mango (kept the other cheek for tomorrow's breakfast..

DV free but forgot to take my multivitamins today.. :/

I shopped for afew clothes.. my aim was just to buy a birthday dress but I ended up with a lot more.. I did buy the clothes 1 size smaller or fitting tight passable to be worn now, but would look better when i lost more weight. :)

I cant wait for the Rebuild phase of my plan.. Uff!! I can see those toned muscles coming up!!!



Im an Angel.. until you leave
this room & stop giving
me cuddles!

On a side note, my foster cat is driving me nutttttsss!! he is such a sweetheart, but whenever I leave him alone in the kitchen, he cries and cries and cries like madness!!!

Thank God for earplugs!

Good day people! :*

Day 15: Day Just at Home

I weighed this morning and I lost 2kgs!! Thats a total of 5.2kgs in 14days! :) i was hoping for 3kgs as well, but I will settle for 2.. at least it is now below 2...

This day way planned to be a total adventure, but due to crazy weather, me and my friends were sick in one way other.

Day started with a nice brekky. I bought this food chopper from IKEA yesterday which I absolutely love! It is smal though so I have to chop my veggies in portions but thats ok.. I had eggs with finely chopped mushrooms, onion and capsicum.

The lady who rescued henry came in for some professional photos.. And boy, was he difficult! It took us over an hour to get a few shot, and not the ones the lady was hoping for.. it was tiring.. I had to order biscuits and an orange juice for the lady and she didnt have the biscuits.. I am so tempted to have one...

I had garlic tilapia fillet bits and prawns for lunch with cabbage, mushrooms, capsicum, corriander.. had a mango on the side.. It was yummy..

I did my laundry and was too  lazy to prepare my food for the week, plus I have to buy my crispbread. I am totally out..

TOM is definitely here..

I havent done any workout this week after that pump and combat session... was too busy.. :)

STATISTICS

I am shy to post photo's of myself, so here are the fitness parameters (definitions below chart) that I am watching out for. Im grateful for the inclusion of the inBody fat analysis machine at the gym that I can use for free, so I dont succumb to weighing in daily.

During the Cohen phase, I will base my success on:

a) weight loss
b) clothes size
c) how much of that weight is actually from fat and not from muscle mass
d) actual measurements

As I seriously dont know how CD will affect my figures based on these parameters.

Those highlighted in moccha will be double checked and may change.. somehow measurements didnt make sense..
its difficult to take your own measurements in some parts.. :D

   

DEFINITIONS

Muscle mass is the weight of muscle in your body. Muscle mass percentage (also called lean body mass) is actually composed of your muscle, bone tissue, and the water in your body and organs. Calculating your muscle mass percentage determines how much of your total body weight is lean mass versus how much is body fat.

Body fat mass is the total weight of the person's fat and consists of essential body fat and storage body fat. Essential body fat is necessary to sustain life and reproductive functions and is 3%-5% in men and 8€“12% in women. Storage body fat comprises of fat accumulation in the adipose tissues, part of which protects internal organs in the chest and abdomen.

Total Body Water Percentage is the total amount of fluid in a person’s body expressed as apercentage of their total weight.

Fat-free mass is comprised of the nonfat components of the human body. Skeletal muscle, bone and water are all examples of fat-free mass.

The body mass index (BMI), or Quetelet index, is a measure for human body shape based on an individual's mass and height.

The body fat percentage of a human or other living being is the total mass of fat divided by total body mass; body fat includes essential body fat and storage body fat.

Waist–hip ratio is the ratio of the circumference of the waist to that of the hips

Basal metabolic rate (BMR) is defined as the rate at which your body uses energy when you are resting in order to keep vital functions going such as breathing.

Muscle Control/ Fat Control - how much muscle /fat you need to gain or lose

Fitness Score- shows overall body strength  based on measured muscle and fat mass