Hidup cara sihat

skrang aku tgk aktif dgn xtvt diet sihat + hidup cara sihat.
target aku nak kuruskan badan ni balik mcm dulu...
selama setahun aku tak jaga makan & kesihatan lansung.. ishkk..

dah 2 minggu aku secara rasmi nyer start Cara hidup sihat & diet sihat..
ni jadual menu diet aku dan kriteria aku...


Tinggi - 165cm
Berat asal - 65kg
Berat terkini - 90kg
dlm masa sethn jer naik smpi 90 kg..
jadi target nak pi ke 60 - 65 balik...



Minggu pertama

10/11/09 - Selasa
breakfast - lepat pisang 1 + roti w/m 1 keping + karipap 1 + air neslo pasang secawan.
Lunch - pasembor + cendol
Dinner - sup sayur vegeroni

11/11/09 - Rabu
breakfast - nasi kerabu + nescafe panas
lunch - roti w/m sapu kaya 2 keping
dinner - roti w/m 2 pcs + chicken patty 1 + omlet + karipap 2

12/11/09 - khamis
breakfast - roti w/m sapu kaya 3 pcs
lunch - roti w/m sapu kaya 2 pcs + milo panas
dinner - sup sayur + megi kosong

13/11/09 - jumaat
breakfast - air nescafe sahaja... tak lalu mkn sgt pagi tu sbb sengugut 1st day..
Lunch - makan nasi , lauk sup ayam, ikan masak kicap, daging goreng kacang pjg, air ribena.
dinner - (terlewat sket pkl 8.10pm ) beef steak + apple juice + buah2 campur
supper - air nescafe panas

14/11/09 - sabtu
breakfast- air neslo panas + biskut oat 3 keping
lunch - roti w/m + telur scrambel

15/11/09 - ahad
lunch - bubur kacang durian + pulut
dinner - bubur kacang durian + chicken chop + limau ais + suku char kuew teow



Minggu kedua
this week aku nak try utk tidak amik nasi..
dan juga start pi gym & workout.


16/11/09- isnin
breakfast - roti 2 keping + telur + air teh o + air mineral
lunch roti w/m 4 keping sapu peanut butter lady choice. + milo panas + air mineral
dinner - roti w/m 2 keping inti chicken patty digoreng + karipap 3 ketul..
Workout kt gym 30 minit

17/11/09 - selasa
breakfast - 2 keping roti w/m + nescafe
lunch - mee goreng + air masak
dinner - sup sayur + vegironi goreng sambal
snack 10pm - milo horlick panas + biskut raya..
Workout kt gym 30 minit

18/11/09 - rabu
breakfast - goreng pisang + air masak
lunch - bihun sup + air masak
snack - biskut hi cal vege jacob 1 pack
dinner - yong tau fu


19/11/09 - khamis
breakfast - biskut oat munchys + milo nestum (11.30am baru bf )
lunch - roti w/m 2 keping sapu peanut butter
dinner - ikan kerici stim rebus bercampur sayur + air lemon tanpa gula
8pm dinner td sbb balik keje lmbt lg hari ni..


20/11/09 - jumaat
breakfast - roti w/m sapu peanut butter 2 keping + air milo cincah roti w/m 1 keping..
lunch - sayur sup cendawan fishball + tempe sambal + ayam goreng 1 + buah betik 1 slice + buah kedondong 1 bungkus.
dinner - sup sayur cendawan + kobis + chicken patty + magi kosong.
Workout kt umah aerobik 30 minit