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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