4 month program
the Goal is to Lose 10KG in ( 17weeks / 4month+ )
= lose 0.5 kg per week
from october 2009 to february 2010
Starting Weight:76kg (height: 172cm)
Current Weight:75kg
Goal Weight: 65 kg
Weigh In Every sunday:
0. 4/10/09 : 76kg
1. 11/10/09 : 75Kg
2. 18/10/09 : 75 kg
3. 25/10/09 :
4. 1/11/09 :
5. 8/11/09 :
6. 15/11/09 :
7. 22/11/09 :
8. 29/11/09 :
9. 6/12/09 :
10. 13/12/09 :
11 20/12/09 :
12. 27/12/09 :
13. 3/01/10 :
14. 10/01/10 :
15. 17/01/10 :
16. 24/01/10 :
17. 31/01/10 : 65 kg ( expectation goal weight)
= lose 0.5 kg per week
from october 2009 to february 2010
Starting Weight:76kg (height: 172cm)
Current Weight:75kg
Goal Weight: 65 kg
Weigh In Every sunday:
0. 4/10/09 : 76kg
1. 11/10/09 : 75Kg
2. 18/10/09 : 75 kg
3. 25/10/09 :
4. 1/11/09 :
5. 8/11/09 :
6. 15/11/09 :
7. 22/11/09 :
8. 29/11/09 :
9. 6/12/09 :
10. 13/12/09 :
11 20/12/09 :
12. 27/12/09 :
13. 3/01/10 :
14. 10/01/10 :
15. 17/01/10 :
16. 24/01/10 :
17. 31/01/10 : 65 kg ( expectation goal weight)
map of my jogging route in singapore (eunos)
1st Track
1mile distance , hdb blocks area
5 to 10 minute / mile
1mile distance , hdb blocks area
5 to 10 minute / mile
2nd Track
6mile distance back and forth
from Eunos to East cost
6mile distance back and forth
from Eunos to East cost
3rd Track
12 mile distance back and forth
from Eunos to Orchard
12 mile distance back and forth
from Eunos to Orchard
my current ( october 2009) training schedule:
Mon
freeweight : Chest , Backs , legs, Abs
Cardio: 30 minute - jog
Tue
Cardio: 1hour 30minutes - jog
Wed
freeweight : Chest , Backs , legs, Abs
Cardio: 30 minute - jog
Thu
Cardio: 1hour 30minutes - jog
Fri
freeweight : Chest , Backs , legs, Abs
Cardio: 30 minute - jog
Sat
Cardio: 1hour 30minutes - jog
Sun
rest
