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 😦

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