Day 20: Cabar@n Sih@T

Saturday, October 22, 2011



I know there are few people following my weight loss progress.. even in my office, FB and also tru this blog. Even no comments but the traffic feed keep the visitor info. I always keep this shy blog hidden.. @-@.

This morning I am having difficulties to move my knee.. unlike yesterday there is no pain at all.. Ya Allah, punyalah susah nak bangun frm my bed. Malam tadi tido letak kaki atas bantal.. Today I can feel the pain.. Tak boleh luruskan kaki.. :(

..losing appetite, trauma, mentally and emotional swing..

As of today I loose few kgs and I can fit in old baju nicely.. saya semakin nipis.. ahaks!.. my arm getting smaller.. Bestkan?.. People at office notice it.. People ask and tgk what i take for my breakfast..lunch and ect. Some of them start dieting.. Each time meeting people they asked me how to diet.. ttb rasa macam pakar kesihatan & kecergasan.. MUAHAHAHA...

Rasa macam x percaya.. I cannot move my knee?... I used to be active.. This is my first time injured sampi x boleh jalan. I run.. I walk.. ATV.. skytrack.. hiking.. wall climbing.. setakat muscle pain is norm to me. Am just ignore jer.. kadang2 miss the pain!.. My fen said: tht is crazy!.. HUMMM...

Stay at home with emotionally distraction.. I am not sure if I can proceed with cabaran sihat. I am still not sure which ligament yang injured. I donno how long this injury rehab gonna be. I only get 2 days MC.. I have 5 days before next activity..

Ruginya kalau tak dapt abeskan cabaran sihat nih... but nothing much i can do. I can only hope the miracle of Allah to recover me as soon as possible..

Baru jer berangan nak beli foldie & join my kazen2 lelaki menyerang Bukit Kiara..

Ingat nak rembat DAHON.. plg tinggi 18 gear kan?..
foldie nih x tinggi sangat compare to mountain bike..

Lutut dah banyak kesan jatuh masa kecik2 dulu.. cukup lah.. x hilang plak tuh.. :(

Bila travel boleh bawak foldie nih..

Tapi bila lutut dah KONG!..
Saya hanya boleh verangan and tgk pic foldie2 yg sangat handsome nih..

Today hanya makan 1 apple.. er.. belasah kerepek la jugak.. sikit jer.. :P
Tak daya nak pegi dapur.. so.. makan jer apa yg easy access..

Am waiting for my good fren.. my personal physiotherapist to check my knee...
Nasib ada kawan baek phisio.. My housemate balik awal..

Both of them.. TQVM..

Slowly..
I try to be +ve..
Allah is testing me!..

Deep in my heart.. I want to proceed with cabaran sihat..
But donno how?..
All blurred!..

(Credit to Memeori Beku)

LIBL nyaris nak register eksplorasi nih.. dah print borang..
Memang minat nak join tp mujur tak register..
lutut dah kong.. meyusahkan org..

All the best to Qobin..
Satria ESQ ..u can do it!..

Day 19: Cabar@n Sih@T ~ My bad day..

Every Sunday, as usual..activity with cabaran sihat team and kali nih @ Sport Planet, Ampang. My very 1st time to Sport Planet,Ampang. Few years back, prnah jugak main futsal nih with office fren. Usually after magrib @ subang racquet and Sunway Sport Planet. Well, it was long long time a go (2006) kot when my office nak buat ladies team for futsal. Sempat la kena training ala2 world cup. Belajar la mcm mana nak passing, sepak and thana bola. Kena bwak bole pusing skitter lagi.. Tak lama tuh stop...tak kenapa tah. But, I know futsal freak Dark Mudd still main futsal even with guys.. Muddy..u injured kan?.. Tht why u x masuk run dah?.. What happen ah?..

I also have my good fren masa kat UM, now in Auckland persuing her PHD.. she is MU fan!.. sanggup nages klw MU kalah. She played futsal sbb suka sangat football. She meet her soul mate in futsal. She also injured cause of futsal. :(
Now, am joining the club!.. Ohh demm!..

It's happen bila dah nak abes 1st game and after gigh berebut bola. When I land my righ leg ttb ada sound and terus duduk.. Very slow.. After few second, I try to stand. Rasa mcm x boleh continue..lutut goyang2.. and I walk outside the court on my own. Mintak org gantikan and I hava a seat. Siyes.. no pain at all. I try to walk ttb very hard to walk back.. adoi.. get fren to help..tak me back to the seat. They inform Kevin and am still confuse.. Apa dah jadi dgn aku nih?.. Try to stand up and jatuh balik with 2nd sound. People around me aso can hear that. Ini bukan lakonan dibuat2 demi menagih simpati Kevin.. Owh no..no.. Ada pulak yg buat lawak mcm tuh kan.. I cannot remember who but I can hear tht.. :(

Tak sangka its gonna be this bad!.. few time I try to use my right leg..each time rasa lutut giveaway. Cannot support my own body weight. X ray no bone issues.. May be I need MRI to check on my ligament... Not sure which ligament has been injured.

That's the end of my day.. dah la berat naik..injured summore.. menyusahkan org to send me home. I thought nak balik to my brother house @ Ukay Perdana. At least my kurma2 (Najawa & Safiya) will always make me smile.. They are going to Singapore.. What?.. Helpless......

With kak Ros & abg Lan help.. sampai la jugak umah.. demm.. my housemate keje & terus balik kpg.. what??.. am alone.. uhuhuhu...

My diet.. tadi makan sikit jer kat Sport Planet. Chicken drumstick.. no no.. Rice.. reduce.. I took vegi..
at night 2 spoon of baked beans..tht only ready made food tht I can grab from fridge.. not sure dinner or supper. What ever lah..

Kinnda very hard to move even in the house.. esp nak ke daput & toilet.. ada bendul lah.. :(
Thx to ikea chair yg ada roda nih.. sangat berjasa. Better than using tongkat.. But I create nice Malaysia map on the floor.. :?(




Instability: feeling that the knee will give out
Any instability in the knee joint or any sensation that the knee may give out or collapse may indicate a ligament injury to the knee. The knee ligaments provide support and stability to the joint and instability; if they are stretched or torn due to an injury, instability is one of the most obvious warning signs.

Inability to put your full weight on the leg
A difference in your ability to support your full body weight on one leg,compared to the other, is another tip-off to an injury that requires attention.



Day 18: Cabar@n Sih@T

Friday, October 21, 2011


Kasi mak buyung... cara elak pembaziran & sedekah.. :)
we share the FAT! .. my fav words..

Keje semakin menekan jiwa... adakah kerana stress punca kesukaran penurunan berat utk minggu ini... :(

Aduhhh....

Hari nih my sister dtg.. mak LIBL kirim cucur badak & pisang tanduk goreng.. Adoii lah mak.. anak mu gemoks dia bising... tp bila anak mu nak diet dia dok suruh makan.. ishk3.. katanya pisang goreng bulih kurus!!.. ini ilmu mana nih?..


Breakfast
Nestle fitness + low fat milk
1 wholemeal bread + sardine
250 kcal

Snack
i hi fiber biscuits 33 kcal
coffee - 100kcal

Lunch
Half Sizling yee mee 250kcal

Snack
Apple 52 calories.
Nestle fitness

Dinner
1 horlick less
1 hi wholemeal bread
1 white egg
3 spoon baked bean plain

Snack
Plain water
Apple

Workout
Morning with empty stomach..
cross ramp - warm up
40 min stair master
10 min t.mill

berpeluh tahap lencun...

Day 17: Cabar@n Sih@T




Tunggu la dah berjaya turunkan berat nanti bolehlah makan.. skrg kena deficit kan semua yg ada.. my journey to loose weight begins since 2006.. takkan nak let go mcm tuh jer.. let me do the best I can dalam 6 minggu nih... bukan senang nak dpt +ve aura drp semua pihak!.. let everone know tht I am in contest... segan sikit nak melangar pantang kalau terasa diri diperhatikan..


Breakfast
2 white egg 17kcal x 2 = 14kcal
1 plain white bread = 66kcal
1 cup kopi o = 50 kcal
TOTAL: 130kcal

Snack
1 wholemeal biscuits - 33 kcal
plain water

Lunch
Nandos (Extra hot) - Breast without wing
Grill Vegi
Corn
400 kcal

Snack
Nestle fitness
100 kcal

Dinner
1 wholemeal bread - 72.5kcal
Sardine - 93.5kcal

Snack
**## Nasi mandi + ayam 5 sudu ishk3.. #@#@#
Tak Tahan.. dugaan lps balik GYM..
kes tapaw utk adik lpas kuliah asar..
Sedappp oke!..
80kcal

130kcal + 33 kcal + 400 kcal + 100 kcal + 72.5kcal + 93.5kcal + 80kcal = 909kcal

Workout
Morning: 1 km power walk (housing area) 200kcal

Malam:
220 kcal cross ramp
200 kcal stair master
(peluh macam mandi!.. terkejot my sister tgk.. igtkan baju kena air..tp itulah peluh tp naper berat susah sgnt nak turun nih..ishk3..)

IN: 909 kcal
Out 220+200 = 420kcal

BMR BARU : 1526.8
DCR: 2633.73
Deficit target: 1433.73 kcal

I consume : 1304.73 kcal..

Jum'at Penuh Berkah..

Thursday, October 20, 2011

Alhamdulillah... dah 3 minggu bersama cabaran iSihat & Kevin Zahri. Walaupun progress minggu ini agak perlahan.. peluh dah berbaldi-baldi tp susahnya nak turun sekilo.. :(
Hari nih LIBL tersedar awal sebelum azan Subuh lagi. Nak tido dah x boleh lena dah. Lepas solat subuh terus ke GYM @Subang Parade around 6.30am. ( THX to Celebrity Fitness for 14 days free pass. Harap2 FF kat empire cepat2 bukak.. ) As I arrived, dah ada dalam 10 orang lelaki & perempuan workout. Humm... semangat tgk!.. Ciayok LIBL..

Warm up 10 min cross ramp. 60 min stair case. 10 min on t.mill.. Alhamdulillah..basay kuyup dgn peluh... burn2.. burn more!.. Rehat jap and mandi siap pegi opis..dekat jer.. 10 langkah GAJAH!.. :P.. Alhamdulillah x pegi customer..

Sampai parking opis, ttb terdengar doa duha kat IKIM.FM. Syahdu jer rasa.. Perghh..lama dah LIBL x solat duha.. masa x mengizinkan. Susah kan nak maintain!.. Since, dah smpi awal..terus ke surau.. As usual ada akak2 yg selalu solat duha... LIBL lbh suka buat semunyi2... naper tah?.. Dah settle, breakfast cereal + low fat milk.. lapar lagi?. 1 slice wholemeal roti & sardine + coffee.. LIBL swing ngantuk sikit2.. tulis blog jap..

G2G.. sambung mengecodes lah!~

Day 16: Cabar@n Sih@T

Breakfast
2 keping Wholemeal Bread
Sardine in Chili Oil..
Plain Water

Snack
2 hi fiber biscuits
Plain Coffee

Lunch
Ikan kembong bakar + sambal tempe
cili kicap + kerabu kacang botol
Plain water

Snack
raw baby carrot - 2
Nestla fitness + low fat milk

Dinner
2 cube soto ayam
2 big spoon - Teh Tarik :))
2 big spoon - Coffee : ))

Teh Tarik?? sumthin tht i cannot resist..
minum sikittt jer.. kasi basah lidah.. betull..x tipu..
:P

Snack
Low fat milk 1 glass

Workout
230 kcal cross ramp (Interval)
200 kcal stair master
Total : 430 kcal

Day 15: Cabar@n Sih@T

Tuesday, October 18, 2011

Hari nih saya sangat stresss!!!..
Stress dgn keje!!..

LIBL pls be in controll!!!..
Remember:
Your work make you FAT!..

Mencabar betul kali nih..!!.. rasa mcm nak ngap semua benda.. stress saya rasa nak makan!!!...

Walau rasa malas nak ke GYM..LIBL gigih kan jugak..

LIBL..u r in contest!.. pls..pls..pls..sampai bila awak nak gemuks??..
GAJAH!

Anak sedara dah tegur: Mak cik..macam mana u x gemok!.. makan jer?..
Huhhh...anak sedara ku tegur =( raya tadi.. sgt straight to the point.. but kids never lies kan?..

Walau dlm hati nak balik umah smbg buat keje..ku buat bodo jer.. try to balance.. work & life... Susah..sangat susah..rasa mcm nak kena gastric jer.. tp at least workout balance kan my swing mood!.. Alhamdulillah..

Breakfast
1 bowl Nestlay fitness (segengam)
1 glass low fat milk

Snack
-

Lunch
Mix vegi with peanut sauce (Pecal)
carrot + mushroom
1 samal chicken breast
Plain water

Tea
- 1 hi fiber bread
- sardine in chili oil

Dinner
- 2 wholemeal bread
- 3 spoon baked beans
- 2 cili padi
- half cup coffee (lbh semalam simpan dlm fridge..)

Snack
- limau suam + 1 spoon sugar
- 1 green apple + mak bee (hehehe..)

Workout
230kcal Cross Ramp
100kcal Cross Country
100kcal step

Jungle Trekking @ FRIM




Tropical canopy






This is my second time to canopy walk at FRIM. The first one was in year 2003 during my undergraduate study. Seriously, I cannot remember how tough the trekking might be. My elder brother cakap senang jer.. :P
Dia selalu ride masuk memang la senang kan..Lama x masuk hutan..somehow I miss fresh smell of the green!.

Penat la jugak esp bila dah nak sampai ke canopy walk.. Trek turun senang tp pressure to my ankle which is not fully recover.

All of us, 22 contestant head to Denai Keruing, located near library and pond. Denai yang paling biasa orang masuk to canopy walkway. As usual, the guide will explain us pasal pokok2 and ttb macam recall balik masa 1st time masuk sini. X der banyk yg berubah.. akar pokok belit2 .. (akar beluru if not mistaken) .. still there.. again!.. same pose and we can compare dulu & sekarang..

Activity end around 2pm kot.. head back to Shah Alam and ZzzZZZ..
get some rest for Putrajaya Night Run!..

Day 14: Cabar@n Sih@T

Penat weekend tak abes lagi.. :(
Sakit2 badan yg best! =)

Breakfast
3 in 1 hi fiber horlicks

Brunch
Nestle Fitness

Lunch
- Ikan kembong bakar
- Sambal kicap
- Tempe
- Bayam

Tea
Nestle Fitness

Dinner
- 1 green Apple
- 1 glass low fat milk

Workout
1 hr body combat -
i miss Calvin BodyCombat class at Menara Axis..

Day 13: Cabar@n Sih@T




Breakfast
vegi rebus
(carrot + broccoli )
oat 3 in 1
plain water

Brunch
1 glass milk
1 slice Papaya

Lunch
ayam + daging gulai + dalca + Nasi putih + nasi minyak
<< Kenduri Kwen @-@ >>
Air oren half gelas.. :+

Tea
white egg

Dinner
1 cup coffee
vegi rebus lbh pagi tadi + sohun..

Workout
Rest Day!...

Since malam semala dah gigh berlari 10 km and hiking kat FRIM, hari nih bermulalah sakit sakit badan. As per Kevin said, sakit akibat koyakan kecil pada otot yang bagus.. kerana workout and semalam telah menunjukkan hasil..

LIBL pegi jumpa fren physiotherapy, to get treatment on my ankle.. hamik ko kena bebel..
Simple treatment jer.. ultrasound??.. ahahaha.. nih utk kaki lah..bukan utk org preggy!..
Dapatla sticker cun & horror..tempek kat ankle.. sudah kena tayamum lah!

"Kata my fren, aku nak hang kurus balik macam zaman sekolah..
Aku nak bawak hang naik beskal macam dulu-dulu"
- huihhhh... TQ my BFF.

LIBL ada deadline Isnin tp apakan daya.. penattt!!..
Tido lambat pukul 2 buat keje..
Penatnya badan nih!..

Day 12: Cabar@n Sih@T

Saturday, October 15, 2011

Hari ni hari sabtu, as usual cabaran isihat team gonna face another challenge. Kali nih juggle trekking @FRIM.
I started my journey as early as 7am..heading to damansara and then kepong. The easiest way to Kepong from shah alam.

As email by Kevin, he advised us not to take carbo and fat for breakfast. HUmm..what shd i take?.. Bukak fridge..korek2 and humm.. green apple. Yummy. Stock low fat milk dah abes.. so no no cereal. Tp cereal carbo kan?.. Humm forget it la LIBL. In liver, larat ker aku junggle trekking nih? Dulu masa kanak2 rebina, cikgu soh makan dulu..nanti pengsan.. Uhukk..Uhukk.. weight loss punya pasal.. ku hadapi jua.. :( ..Psttt...ada contestant amik MacD big breakfast oke.. *pitam.

Pagi2 kena timbang, as usual. Rasa cam kamben pulak.. tp kamben nak tgk dah berat utk dijual tak tp yg nih dah ringan ke tak?.. Mihaihaiah.. Kat umah LIBL dah syok..sbb dah turun. Tapi lain scale lain la result dia.. Sekali naik..aikk.turun 1kg jer.. Ini mendatangkan frust!.. Tak puas hati.. "Kevin, tipu la scale nih!". Surface tak rata.." Maka kevin pon bawak scale ke tempat yg rata.. Atas jalan tar yg batu2 apa barang.. Keji jer tgk weight LIBL!..

Maka LIBL naik scale lagi!.. Confirm penurunan 2 kg compare to last week!.. Weee huuu!!... I told Kevin, "this should be my weight.. i dah timbang kat umah." :) Maka, yang dah naik scale sblm LIBL kena timbang semula.. Wakakakaka...

Penat oke mak diet & workout oso mak gigih naik scale hari2.. keh2.. LIBL sgt happy sbb berjaya turun satu kumpulan number yg selama nih LIBL sgt2 sudah nak turun walaupun 1kgs.. Biar pun puas LIBL lari sana sini tp angka itu sangat setia pada LIBL.. Nympah!.. Sekarang bye2.. haipp.. make sure LIBL menjauhi kebawah drp number itu.. Number apa?.. ahahah.. sama dgn berat guni padi uols!



Ditaja oleh isihat.. tp inilah hasilnya. Habuan monyet2.. to much carbo.. LIBL pon x abes.. tp fish & sayur liau..

Nasik amik sikit sbb nak energy for tonite run.. Tak smpai hati nak metekedarah smpi abes.. sia2 jer penat naik canopy.. uhuh.. In liver, harap2 turun lagi 2 kilo..

Breakfast
1 green apple
1 glass plain water

Snack
1 bite sandwich
Lunch
Ikan bakar
Sayur sup
Air Asam
Nasi.. (agak2 segenggam)


Snack

2 hard boiled eggs (white) & Plain water

Since Kevin said, whit egg boleh makan bnyk kali.. kalau balik GYM pon oke..
Pure protein & cheap pulak!.
Gigih rebus konon nak buat dinner or standby after run..
I almost burned it.. Drp bilik dgr pop sound..
Igt my housemate jatuhkan barang rupanya telur dah meletup..crack & hangit.. Muhahah..


Dinner
1 tin Black Coffee
Plain water

Snack
Plain water
Soya

Workout
Junggle Trekking @FRIM
Putrajaya Night Marathon (10 km)

Nanti ada free time LIBL update pasal Putrajaya Nite Marathon & full story pasal Junggle Trekking @FRIM. I need to write some codes now.. Chiao..!!

PS: One office fren.. uncle..pass a way while playing ping pong..

Day 11: Cabar@n Sih@T

Friday, October 14, 2011

In The Morning On An Empty Stomach: The best time to perform cardiovascular exercise is first thing in the morning on an empty stomach after drinking 16 to 24 ounces of water in order to prevent dehydration. When performed at this time you burn 300% more body fat that at any other time in the day because your body does not has any glycogen (stored carbohydrates-sugar) in the system to burn. Therefore, it has to go directly into the fat stores in order to get the energy necessary to complete the activity.

Hari nih LIBL bangun awal2.. azan subuh jer zastt..solat & pegi GYM.. kuar umah dlm pukul 6.30 am. Takot2 jugak kan.. mana nak parking..2 kali round Subang Parade.. awat nak pi basement gelap.. uhuhu..takot. Last2 park kat open area yg flat rm2 tuh.. jalan sikit masuk kat coffee bean to Celebrity Fitness.

To my surprise.. wahh...da dalam 10 org.. LIBL sangat kagum.. lelaki ..perempuan.. gigih mereka2 nih.. Semangat!

LIBL strt dgn walk on t.mill lari sikit...test kaki oke ke tak.. (tak ok sgt..)
Then trus ke cross cramp..set interval for weight loss..

Workout pagi nih hanya minum plain water as advised by Kevin..
Memang penat sikit.. tahan2.. esp bila incline naik..hadoii..
akhirnya tamat jugak..

Peluh mmg tak hengatt...

Bagus sungguh workout pagi2 nih.. yer lencunnn...
kalau balik kerje LIBL x der la lencun mcm wlpn lagi lama workout..
hummm...

get the secret of weight lostt.. ??
LIBL test lagi nnt and see the result..

petang x workout.. LIBL busyyy.. mengecode!..
menulis codes programming.. @-@




Breakfast
3 in 1 oat drink

Brunch
1 hi fiber biscuits

Lunch


Nandos (1/4 chicken breast [no wing]+ corn + grill vegi)
Plain water

Tea
2 hi fiber biscuits

Dinner
1 cup coffee
1 green apple
Plain Water

Workout

Calories burned 750 kcal..x sempat amik pic..
Cool Down.. 15 min walk

As As result

All wet 3/4 baju lencunnn....

Day 10: Cabar@n Sih@T

Thursday, October 13, 2011


Hari nih nak pergi GYM workout pagi2 tp malam tadi termimpi org la pulak.. penat otak lah.. sambung tido.. stop alarm.. MUhahahaha... tak jadi lagi pergi pagi..

Breakfast
3 in 1 cereal horlick
2 slice wholemeal bread
plain water

Brunch
1 hi fiber biscuits

Lunch
1 chicken breast (rendang) - no good but no choice
1 small ikan kembong goreng - ttb rasa nak makan ikan
2 type of vegi (kobis masak rebus + pak choi)

Tea
Nestle fitness - 3 spoon

Dinner
-


Workout
150kcal
330kcal

Day 9: Cabar@n Sih@T

Wednesday, October 12, 2011


Hari nih berangan nak pegi GYM pagi2.. tp terasa penat sangat. Maybe sebab workout malam semalam plus hujan gerimis sbb tuh best sgt tido.. =P

Pegi kerja, bertukus lumus siapkan dna mencari solution. Being a software engineer bukan macam buat kerja account ker.. sbb mmg akan ada end. Software adalah creation and invention. Hari nih buat belum tentu settle..may be kena buat lain. Tukar sana sini sampai jalan. Kadang2 buntu sampai x boleh fikit and stat creating silly mistake. Yes. I did silly mistake semalam..mujur LIBL leave it and pegi gym dgn stress2. Rupanya LIBL terdelete profile document yg menyebabkan error "illegal port being used". Igt server dah kaput..

So, today lepas kuliah asar with Ustaz Lah as usual ada makan2.. Menu nasi goreng, keropok, teh tarik, kuih ketayap & burger Malasia. Hummm... LIBL hanya makan sambal dlm burger malaysia and kulit kuih ketayap tuh with air zam-zam then head to Celebrity Fitness kat Subang Parade.

Before training..singgah Uncle Lim's kopitiam for a glass of less sugar black coffee. X sedap tp telan jugak!.. Kevin cakap coffee is a fat burner.. and kebanyakkan slimming product ada caffeine. Selain drp serap air, it also make yr metabolic rate raise and ada yg x boleh tidur.. heart beat naik and etc. Semua sebab caffeine. Well explained by Kevin and LIBL dah faham. Sebelum nih LIBL ada chat with Patty Soon, The Biggest Looser Asia and she said black coffee tp yer la without why and how memang susah la LIBL nak follow. Kan caffeine not good for bone!.. ia mengurangkan kadar penyerapan kalsium.



Head to GYM, LIBL fall in love with this cardio machine.. alamak nama x nampak pulak..pic blur!.. macam orbit trainer tp lagi best sbb very low impact.. terasa kaki yer yg gerak macam road runner kalau buat laju2.. hahaaha... it works for your gluteus maximus :) Walaupun low impact tp memang cepat berpeluh..

Calorie burn 302.5 kcal

Sambung kat T.mill.. jalan jer.. incline jer tambah.
Calorie burn 90kcal

Wave 101 kcal

Total 302.5 kcal + 90kcal + 101 kcal = 493.5 kcal

Breakfast
1 1/2 wholemeal bread
3 in 1 Quaker Oat 256.2 kcal

Brunch
2 hi fiber biscuits 154.4 kcal

Lunch
1 chicken breast in soup + Half potato
Squid sambal
Bayam rebus
Plain water

Tea
Kuih (1 pcs)
Nestle Fitnese & Fruit 69.3
Plain water

Dinner
1 mug soya drink withour sugar. 114

Total 594 kcal


Shd cut carbs la... Nestle fitness contains hi carbs and also wholegrain bread.. :(


Caloris deficit : 1087.5 kcal
Needs: 2411 kcal

Bal: 1323.5 kcal...

Okey lepas nih low carbs!!!.. suppose 1000 kcal or 1200kcal not excede.

Turun la lagi.. nnt sabtu timbang lagi nih.. :(

Day 8: Cabar@n Sih@T

Tuesday, October 11, 2011

Breakfast
- 2 white eggs [94 calories]
- 1 cup black coffee [5 calories]

Brunch
- 1/2 bowl Nestle fitness [100]

Lunch
- Sambal Tempe
- 1 ikan kembong bakar
- Kerabu mangga
- Plain water [400]

Tea
Veggie Drink [100]

Dinner
- Steam Broccoli
- Steam Carrot
with Pepper & chili sauce [35]

Supper
- Cashew Nuts (10 pcs) [49]

Total : 783 kcal

Workout
Morning: 45min zumba
Evening: 330 kcal burn cardio at
Celebrity Fitness, Subang Parade.

LIBL macam x cukup makan kan?? By rite dalam 1200 kcal.. Btw, itu semua anggaran..it might be more.. better less then excede kan?.. Tak ?..ehh..entah..

Humm... Nanti LIBL email kevin ask him to check and advise..
My ankle getting better and better.. still in control.. x berani lari atas t.mill lagi.. just walk.

Semalam, LIBL beli locker lock then tinggal kat gym..pandai kan?..
Tak biasa dgn Celebrity Fitness..Kat sini x der locker kena bawak lock sendiri..
Air kena bawak botol air sendiri.. Compare to FitnessFirst.. locer lock dah ada.. drink counter dah ada cawan & plain water instead of 100+, coke and etc. Semalam x bawak botol air, balik singgah MBG amik vegi drink!

Btw, dpt 14 day pass ok lah kan..x der la pening2 fikir nak meredah jem pegi Summit.
Btw, bukan LIBL sorang..ada lagi mamat sorang kat opis nih pon dtg CF using 14day pass..

Ini semua angkara Empire yg meletops tuh!..

Day 7: Cabar@n Sih@T

Monday, October 10, 2011

I lost 1 - 2 kg.. Wottsss!!!
Dua 3 kali naik scale sbb mcm x percaya..tp confirm timbang lagi tadi.. :)

Hari nih no workput.. rest day konon..

Meeting smpi pukul 7.. :(
kasi kaki nih rest..
Ada deadline..
Stress jugak..
Tercabar masa nak workout..

Be in control LIBL.. !!!
Your work make u fat!!! Ingattt tuh!!


Breakfast
- 3 in 1 cereal horlicks
- 4 biscuits hi fiber jackob

Brunch
Nestle Fitness

Lunch
Makan lauk pauk jer..
Sup Cendawan + chicken breast (masak merah kot) + bayam

Dinner
1 corn
Nuts
Coffee
2 bread + baked beans + chili api..


Day 6: Cabar@n Sih@T

Penat semalam bukan mainnn... Ahad pagi2 kena pegi Ampang.. LIBL ad wire jewelry class. Dha janji dgn kak mas. Gigi la pegi.. Class abes dlm pukul 2. Sibuk2 cari germ & barang nak buat jewelery dah pukul 2 lbh. Damages kali nih RM 280.. MUAHHAUAHUA..Adeii.. crazy la LIBL klw tgk benda2 nih.. :P


Balik singgah Ukay Perdana tgk Zara kejap... ttb rindu kat my kurma2! Nama baru to my anak sedara.. sorang Natasha Najwa (kurma Ajwa).. Zara Safiya (kurma safiya) .. MUhauahua.. Pukul 4 balik singgah FF kat summit.. Burn 380 kcal buat cardio.. Alhamdulillah..


Hidangan

Saiz

Kalori

Breakfast
Mushroom Soup

wholemeal bread


1 bowl

2 keping


Brunch

-

Lunch

Coffee

Milk low fat



Tea

-

Dinner

Green Apple

Bread

Plain water


1 biji

1 slice

1 glass


Supper

Nuts (Badam& Gajus)


8pcs





Workout 380 kcal
Cardio