Wednesday, January 30, 2019

Routine since Dec 2018 ~ Road to Success

Monday - Friday

Breakfast : coffee with milk 40 calori.. kopi O kosong zero calori so i add with milk sikit

Jalan ke office dlm 17 minit fitbit count dlm 80-90 cal burn

Lunch: 12.00 noon wajib lunch.. sebulan makan salmon baked atau chicken grill with brokoli rebus dan sedikit cili padi potong.. dlm kiraan 400 cal

Work out: 1 pm - 2 pm zumba and cardio target burn dlm 300-400 cal (bacaan di fitbit)

Ptg: green tea 0 cal / buah semangkuk kecil

Jalan balik ke rumah dlm 15 minit.. selalu balik ni laju haha kiraan dlm 80 cal burn.. mana tk laju sejuk kot.. gila nk rewang2 bagai kan..

Dinner: amik jam 6 ptg.. sebelum maghrib la sesuai... nasi with salmon / chicken / sayur 400 cal

Supper: green tea / nescafe with stevia 0 calori atau minum air tembikar ... no snacks!

Total cal seharian tk lebih tk kurang 1200 cal... kurang makan pun tk boleh.. so kene makan juga... pantang lain aku ok.. pantang nasi never.. so cut the portion... selalu 2 pinggan penuh.. skrg half pinggan jadi.. :)

Weekend

Breakfast : Toast with egg Benedict sesekali atau toast saja with teh and stevia 0 cal. Toast satu dlm 100 cal.. telur tu dlm 90 cal

Exercise 30 minit burn 300 cal from fit bit

Lunch: nasi with fish/egg/chicken sup sayur mesti tk lebih 400-500 cal

Ptg: Green Tea

Exercise 30 minit burn 300 cal from fit bit atau jalan2 to make sure fit bit cecah 10k steps

Dinner: nasi as usual.. kalau korg boleh skip nasi lagi bagus... lg cepat turun.. me cannot... wpun sikit tetap makan...

supper: watermelon juice / air

Rest sehari dlm seminggu daripada senaman utk bagi body kembali fresh... dh 2 bulan rutin ni.. InsyaAllah target akan tercapai sikit lagi.. :)

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