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

cam demotivated jek lately
suma pasal lower back pain neh laaa
tensen tol
dah 2 minggu tak senam sbb sakit

kat mana laa silapnyaa
patutnyaa jumpa dr awal2
kan dah sihat skang??

pastuh hal makan pon satu
apsal laa asik craving ntahpapa
nak makan yg goreng2 laaa
sakit jiwa je nak nahan nafsu

walking for 1 hr
makan still tak clean
susahnyaa nak makan clean neh

bought new digital scale yesterday complete with body fat %

weight : 62.8kg
body fat : 25%

aim to reduce down to 20%
maybe will try to lose few kgs too

will try to write down my food intake no matter what

banyak benda nak tulis
suma regarding fitness laaa

green tea
just bought myself osk green tea
much much better than jasmine/china green tea
esp when you have it chilled
setaaaap laa jugak with bitterness kat ujung2
am gonna drink these every single day

on exercise
my back hurt
dont think it's the muscle
kenapa baca symptom cam ala2 slipped disk jek
takutnyaaa

please dont!
esok nak gi jumpa doktor
can't take this anymore

i miss my workout session already

on food
still can't control my food intake
well, i'm good with the portion and all that
tapi self control tuh cam kurang laa
cam tadi baru je minum kopi and ate the granola bar
padahal bleh je tahan and just minum plain water
plus, it's already 12 am godammnit

on budget
nak get fit neh abis duit sebenarnyaa
nak beli itu, nak beli ini
it's a hobby
kadang2 rasa cam liat nak kuar duit
tapi pk gak, why not
it's for my own body and for my own satisfaction
ntahlaaa..bila tak berduit sangat
mmg berkira benda camtuh

tak masuk quality of food lagik