72.6 kg

malam plan gym lagik
+ squat

need to lose fat
and kecikkan lower body

73.6 kg this morning

aiming to lose 2 kg per week

bfast: shake, karipap 1x, nescafe
snack: oat?
lunch: protein
snack:
dinner: shake

lupa bawak buah plak arinih
tadi dah nampak dah buah dekat ubai
tapi tak terfikir nak beli plak

anyway
hunger pang is still there
forcing me to learn to refocus to another stuff apart from my stomach
and good thing it works

this week goals:
1. pergi gym, jog for 20 min,bike 10 min, then strength training
2.lose another kg, and logged my progress hari2
3.beli measuring tape, to track inches lose

---

fitness update
30 min jog, 3.29 km, 213 calories

10 min bike,3.86km, 83 calsquat 3 set

Friday:

Breakfast: Protein Shake
Snack: peanut
lunch: kenduri hani (chicken, beef and potato, lil bit rice)
snack:milo ais
dinner: bubur ayam mcd

no workout, still demam

----

weigh myself up this morning
dah turun sekilo
Alhamdulillah

now its 73.8kg
maybe water weight sbb dah abis period
tp tak kisah laaa
nak lose 10 kg in 3 months

today:
breakfast: protein shake
snack: buah (p)
lunch: broccoli and tomato salad, 2 piece of wholemeal bread
snack: buah (p)
dinner: shake (p)

---

one year ago
i'm at 62.8kg with 25% body fat
what has happened to me??
i gain 10kg over the year

i'm an emotional eater
when i'm lonely, i eat (i discover this in US)
when i'm sad, I eat
eating give me comfort
to the point that i dont care how much i weight anymore

but i dont want to go back to my obese state anymore
i'm actually afraid of being fat

i'm taking action now
need to be firm about it
no more heavy lunch and dinner
no more snacking on junk food
more healthy cooking now

just like the fish that i cooked yesterday


i'm trying to eliminate all the bad carb and bad fat
no more white rice
no more junk food

makin naik je berat nih
tension
skang 74kg ( combine with period..rasa bloating gila)

so today is my day 1 of dieting
with help of protein shake
the deal is

morning : 1 usana shake
mid-morning: 1 pack of guava, 1 pack of honeydew
lunch: plan: grill fish + tomato
snack: plan: fruit again
dinner: plan:1 usana shake, or light meal

dalam 1000 calories

workout : cardio at least 250 calories
strength training

in between 1.5 l of water each day

will update more


---

edited:

morning : 1 usana shake
mid-morning: 1 pack of guava, 1 pack of honeydew
lunch: grill fish + tomato
snack: peanut
dinner: kfc snack plate (damn!!!)

no workout

dah kena diet balik nih
muka dah bulat
baju dah tak muat
camne nih

18th nih start balik with RESET usana
dah beli lama
tapi tak pernah try lagik

nanti update