Went to meet Poh Heng yesterday at AMK MRT bus stop.

Then went to Virtual Land to look for monster.
Took a cab to Bugis because monster wanted to put tattoo.
Reached there ate wanton mee for dinner.
Then in the end, we cannot go in because the place is like f small.
Then took a bus to TPY to look for Hui Yee.
We thought her house is near the bus stop we alighted.
So we tried to walk to her house.
We walked from TPY to Braddell to Bishan to Tomson just to look for her block.
But we couldn't find it at all, so we took at cab instead, wasted so much time walking.
Slack outside her house for awhile.
Went to S-11 with Poh to meet Fu Chen they all.
Then i went home after that.

Went to Virtual Land today to play some street fighter.
Then went to MRT to meet Ben Ho and Bhareth.
Trained down to Somerset then went to Cineleisure.
Wanted to catch Avatar but tickets all sold out.
So went to KPool for some billiard then switch to pool.
Went to burger king for dinner then there's this 2 santa girl giving out candy.
And we've got to take picture with them.
Bhareth stood beside the f pretty one and Ben Ho stood beside the ugly one.
And guess what, i stood in between the 2 guys, LIKE WTF!
Went to take some photos before coming back.

I'm like soso happy today!
People from Nutrition Park came.
Delivered my protein and Kre-Alkalyn.
After that headed to EMN for my tattoo.
But Ian's doing a tattoo for a girl.
So went to defu lane to collect cheque first and went back.
Like finally i got inked! weeeeeeee.

Planned to go to the gym today but was like darn lazy.

This post is about health, so if you're not interested at all skip it.
Like in my previous post i told you guys i went to check.
How much fats and muscles i've got.
Here's the chart.
And i'll explain everything inside.Ok, i'm gonna start from the top.
Intracellular Fluid: Fluid content inside the cell.
Extracellular Fluid: Fluid content outside the cell.
Protein Mass: Large quantity of Nitrogen Compound which is present and essential part of all living sells in the body and formed by condensation of Amino Acids.
Bone Mass:Large quantity of calcified tissue which makes the skeleton
Fat Mass:Large quantity of oily white substance in body.

Second part, Muscle - Fat diagnosis.
Height and Weight, of course, everyone would know what it is.
Muscle Mass: Amount of muscles in our body.
Body Fat Mass: Amount of fats in our body.
Percentage body fat: Normal value for male is 15%, normal value for female is 23%. ( Fat mass divided by Body Weight x 100%)
Fat Distribution: Normal value for male is 0.80, normal value for female is 0.75.
As you can see my muscle mass is 49.3, i've got to gain like 3 - 4kg more.
Percentage body fat is for like ABS, so if i wanna have a define abs, i've got to decease it to 10%
Fat distribution is how much fat you gain by eating mine got to change it to like 0.75.

Third part will be.
Fluid Diagnosis: Amount of fluid in the body by segments.
Right arm: 2.31
Left arm: 2.26
Trunk 18.7
Right leg 6.67
Left leg 6.59
As you can see my right leg is strongest among both of my hands and leg.
So pray hard you don't get kicked by my right leg. =)
You can see that the person circled it.
It's because i've got to balance everything.
For people who don't really like training legs like me.
You should, cause if you don't, your legs can't support your body.
Which will cause you to knees problem.
Edema Exam: Ratio between extracellular fluid & total body water( normal healthy value is 0.3 to 0.35.)
Which means, mine is like ok. =)

The forth part.
Nutritional Assessment.
Obesity Degree: 100% is the ideal score for a body.( Which means mine is like still ok but not perfect.)
BMI: Body Mess Index
Below 18.4: Underweight
18.5 to 22.9: Healthy
23 to 27.4: Mildly overweight
Above 27.5: Very overweight, obese.
Which means, i'm actually quite healthy. =)

BMR(Basal Metabolic Rate): Amount of energy used by a body during resting.( Unit kcal = calories)
Which actually means, amount of Calories i burn while resting.
1gram of Protein: 4 Calories
1gram of Carbohydrate: 4 Calories
1gram of Fat: 9 Calories
Which means, i burn like 1859.o Calories while resting.
But it's not good enough cause i've got to change it to like 2200 like you can see in the picture.
To actually increase your BMR, you've got to increase your Muscle Mass.

AMC(Arm Muscle Circumference): Measurement of biceps area without fat.
Which means my biceps without fat is like 22.7cm.
AC(Arm Circumference): Measurement of biceps together with fat, bone & skin.
Mine's like 25.3cm, so actually, my biceps are quite big compared to my arm.

BCM(Body Cell Mass): Amount of protein mass and intracellular fluid.
Mine's 36.6kg which i think is like quite ok?

The fifth part.
Evaluation.
Sarcopenic : Loose muscle due to lack of protein.
The rest, i don't think i need to explain.

The sixth part.
Weight control.
Target Weight: Ideal weight for your age and height.
65.4 which means i need like another 6.4kg.

Fat Control: Amount in kilo gram of fat you need to gain or lose to make your body balance.
Which means i need another 3.8kg of fats to make my body balance.

Muscle Control: Amount in kilo gram of muscle you need to gain or lose to attain an ideal result.
Which means i need another 2.6kg of muscles to have an ideal body.

The final part will be.
Fitness Score: 100point is the ideal score for body.( based on max. muscle mass & min. fat.)
Below 50: Unhealthy
50-59: Fair
60- 69: Average
70-79: Good
80- 89: Very Good
90-100: Excellent
Which means my overall body is like Good only. =(

You guys can tag me regarding how to get a nice body, i'll try to explain whatever i can. =)