Hari ini hari Jumaat

Breakfast

1. susu cekelat – 168kcal

2. roti wholegrain + Kaya 2 kpg – 200kcal

3. kek blek forest – 100kcal

Snack

Lunch

1. Laksa – 250kcal

Snack

1. kek cis jepun – 20kcal

2. kek walnut – 30kcal

3. kek blek forest – 100kcal

Post Workout

1. –

Dinner

1. nasik lemak – 200kcal

workout

1. strides 1 jam – 350kcal

Total kalori intake = 1363kcal

Kalori burn = 350kcal

Entah hari ke berapa da…

Setelah ditego oleh katak biru yang jahat   comel la sangat. Gagahkan diri buat ini punye diari. Maceh katak.

Breakfast

1. pisang kecik 1 pc – 50kcal

2. roti wholegrain + Kaya 3 kpg– 250kcal

Snack

1. susu low fat – 113kcal

Lunch

1. nasi minyak 50gm – 90kcal

2. daging kicap – 120kcal

3. ayam merah – 150kcal

4. tembikai – 20kcal

Snack

1. roti wholemeal 2 keping + kaya = 200kcal

2. kepek pisang segenggam = 100kcal

Dinner

1. nasi 3 sudu = 30kcal

2. ikan grg 1/2 ekor = 30kcal

3. kuah lemak 2 sudu – 30kcal

 

workout

– none

Total kalori intake = 1163kcal

Kalori burn = none from workout.

Sebab bangun lambat kan jadi x sempat nak pack baju gym… X pegi la jadinye gym arini.. sedey terlepas mtv dance style sesion :(.. x merasa la jadi jlo ini ari…

4th day

Birthday mr. busuk today… Hepi birthday sayang, Semoga semuanya ok dan sentiasa bahagia dilimpahi rahmat tuhan dunia dan akhirat. amin. luv u :-*

Breakfast

1. Granola bar 1 pc – 98kcal

2. roti wholegrain 2 kpg– 150kcal

3. chedar cheese 1 slice – 80kcal

Snack

1. pisang – 112kcal

2. susu low fat – 113kcal

Lunch

1. nasi putih 70gm – 100kcal

2. ikan pari bakar – 120kcal

3. salad – 5kcal

Snack

1.

2.

Post workout

Dinner

1.

2.

workout

1. stepper 20min

2. cycling 30min

3. sliding 10 min

Total kalori intake = kcal

Kalori burn = 

Sori ye pada diri sendiri. Ingat nk update pada esoknye iaitu pada 9.11.2012 tapi saya demam… teros la lupe nak update… cacat jadinye entri ini 😦

3rd day

Semalam singgah celeb fitness dan timbang berat. Berkurang dari 62.7kg kepada 62.3kg. Da kurang 400gm. Saya suka. suka. suka.. 🙂

Breakfast

1. roti wholegrain 2 kpg– 150kcal

2. chedar cheese 1 slice – 80kcal

Snack

1. apple – 100kcal

Lunch

1. pisang 1 biji – 112kcal

2. susu low fat – 113kcal

Snack

1. Granola bar 1 pc – 98kcal

2. pisang grg 1 pc – 100kcal

Post workout

Dinner

1. susu HL – 1 mug – 125kcal

2. roti wholegrain – 1 kpg – 80kcal

workout

– rest day sbb bejalan pon da macam robocop

Total kalori intake = 958kcal

Kalori burn = none from workout

* macam x cukup makan la plak. aduhhh.

Diet meal

What about food?

Contoh makanan yang sihat. Contoh sahaja.

  1. Organic Green Tea – I drink Green tea once a day to replace caffein (nescafe, coffee, normal tea) without sugar .
  2. Organic Chamomile Tea – I drink this before sleep to help me sleep better
  3. Nestle Fitness Flakes – I ate this sometimes for breakfast taken with Low Fat Milk (HL)
  4. Organic Granola Bars – I ate this for my evening snacks whenever I feel like having chocolate! (But beware of sugar, read nutritional facts behind first)
  5. Kellog’s Special K Bars – I ate this for my evening snacks whenever I feel having chocolate!
  6. Oats – Taken during dinner or breakfast with Low Fat Milk
  7. Organic Peanut Butter Spread – YES ORGANIC! taken with wholemeal bread
  8. Whole Meal Bread – Anytime of the day (Taken with Kaya or Organic Peanut Butter)
  9. Broccoli
  10. Chicken Soup – Lunch / Dinner
  11. Steamed Chicken – Lunch / Dinner
  12. Steamed Fish – Lunch/Dinner
  13. Tomyam (With or Without Noodle) – Dinner / Lunch
  14. Cappati Or Thossai – Dinner/Lunch (ROTI CANAI IS A BIG NO NO)
  15. Sandwhiches – Roasted / Grilled Chicken Sandwhich , Vegetarian Sandwhich
  16. Subway Sandwhiches – Lunch Only (Be careful on choosing dressings, sauces and filllings)
  17. Vegetarian Salad – This is often taken for dinner
  18. Fruits – Carrots, Papayas, Bananas, Green Apple, Prunes, Plums (MUST HAVE IN REFRIGERATOR)
  19. Detox yourself
  20. Vitamins and other suppliments : Calcium, Vitamin C, EPO, etc etc
  21. Rice – segenggam

credit :eda fuzi

2nd day

Breakfast

1. nasi grg – 1 senduk – 160kcal

2. honeydew – 1 slice – 150kcal

Snack

1. nasi grg – 1 senduk – 160kcal

Lunch

1. kacang tanah 45gm -170kcal

2. low fat milk 250ml – 113kcal

3. red bean bun – 201kcal

Post workout

1. kacang 45gm – 150kcal

Dinner

1. susu skim – 1 mug – 90kcal

2. roti wholegrain – 1.5 kpg – 100kcal

workout

1. stepper 20min – 100kcal

2. weight lifting 15min – 50kcal

Total kalori intake = 993kcal

Kalori burn = 150kcal