treadmill : 2.24 km, 124 kcal (25 min)

recumbent bike: 7.23km, 166 kcal, 20 min

malas nya nak gi gym semalam
good thing I did not succumb to my own self
drag myself to gym
and feel good for 300 calories that I burned yesterday

after work
straight to gym

spend 30 minutes on threadmill + 10 min cool down
manage to run + walk for 3.15km
i'm a bit heavy right now
so definitely put some strain on myself
but i am proud for finishing my 30 minutes

then do some strength training
main2 jek
buat kaki 3x10

i am not familiar with the equipment yet

so far senanglaa arrangement camnih
after drop off friend
straight to gym
sembahyang and tukar baju dekat sana

time nak maghrib orang dah tak ramai sangat

bought some meal replacement too
protein shake
then later I can replace my dinner with the shake
senang
takyah fikir
heavy breakfast + protein for lunch + shake for dinner
with fruit + snack in between

went for a gym this morning
start the morning with cereal + low fat milk

then off to the gym

Run on the treadmill for 20 minutes
then use the bike for another 10 minutes

do two chest exercise
should've done more

one mistake though
i did not do stretching before run
boleh rasa muscle tighten up

kena buat jadual untuk strength training exercise
senang sikit nak monitor

aim to do 30 minutes aerobic for 5 days
and 1 double workout

i'm aiming for 12 kg weight loss for 12 weeks

still at 70 kg
so decided to enroll myself at the gym

plan mcm nih
if i'm going to office
then i will be going to the gym after coming back from office

if not,
i will do the workout in the morning

i need proper plan
or i will get drifted away again

at 70kg now

need to clean up myself
emotional eating on tow

time to take care of myself
no one is looking out for me

metabolism screwed up already

will embark on coolrunning program
c25k

update later

damn it
i screwed up big time
i weight myself just now
and im at 67kg
gila hapa

am not letting that to happen
from now on i will not eat any carbo

finally
after three week resting due to lower back pain
im back!!!!

yesterday do few set of weight for biceps and tricep
plus squat

lower back still fragile
i should go easy on the lower back exercise

the food?
still messy
need to completely overhaul
my weight and body fat % is static
means im not progressing
tapi so far makan completely natural food
kira2 balik..rasanya high calories jugak
kena reduce neh

jap nak plan for tomorrow
breakfast - usually at mamak, so paper thosai and neslo (400 cal +-)
snack - granola bar (200 cal)
lunch - sushi 3 ketul (300 cal?)
snack- green apple
dinner - bread with omellete (300 cal) or yogurt with muesli (350 cal)

let see how it goes