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

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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

Day 1 I hit Celeb Fitness Floor

Hari pertama masuk gym pada 5 Nov 2012. Timbangan obes aku adalah cam kat bawah.

Tinggi : 152cm

Berat : 62.7 kg – gile gemuk

Fat : 36.2% ( peratus lemak yg baik ialah  20-24% shj)

BMI – 27.1 (Harus di antara 24 – 18 shj)

Visceral Fat : 8 ( yg sihatnye 1 – 2 shj)

Breakfast

1. nasi grg – 1 senduk – 150kcal

2. roti bun – 1 – 180kcal

Lunch

1. Subway chicken slice – 0.5 feet – 550kcal

Hi-tea

1. Pisang grg – 3 ketul – 300kcal

2. cekodok – 1 ketol – 53kcal

Post workout

1. apple – 1 bji – 100kcal

Dinner

1. susu HL – 1 mug – 150kcal

2. roti wholegrain – 1 kpg – 70kcal

workout

1. step – 20 min – 100kcal

2. cycling – 30 min – 150kcal

3. skying – 10 min – 30kcal

Total kalori intake = 1413kcal

Kalori burn = 280kcal