W7

Breakfast.7.30 am: -
Lunch,11.30 am: Bihun sup
Dinner,8 pm: plain water+2 keping roti wholegrain + redbeans

**NO WORKOUT

W7-->58.9KG!!!

yayyy!!!lose another kg!!!cant wait to reach 55kg so that i can wear Size M clothes!!


Breakfast.7.30 am: Strawberry shake
Lunch,11.30 am: Bihun sup+teamix
Dinner,8 pm: plain water+ 1 limau mandarin+1 keping roti wholegrain

**NO WORKOUT

W6

Breakfast:No breakfast,malas nak buat sebab tengah bz study
Lunch,12pm: Macaroni Blackpepper + island sos(quite alot..huhu)+ plain water
3.30pm: Teamix
Dinner,8pm:Plain water+1 limau mandarin

**NO WORKOUT

W6

Breakfast,8.30 am: Strawberry Shake
Lunch,12pm: Macaroni Blackpepper + island sos(quite alot..huhu)+ plain water
2pm:3 kopok lekor+2 goreng pisang+teamix
Dinner,8pm:Plain water+1 limau mandarin+half roti wholegrain

**NO WORKOUT

W6

Wake up at 5am to finish Mr.Andrew's homework...

Breakfast,9.00 am: Strawberry Shake
Lunch,12pm: Macaroni Blackpepper + island sos(quite alot..huhu)+ plain water
Dinner,8pm:Plain water+1 limau mandarin

**NO WORKOUT

W6

Breakfast: Plain water
Lunch, 1.30pm: blackpepper macaroni goreng+island sos
Snack,4.30pm:Teamix
Dinner:Plain water+1 limau mandarin

**NO WORKOUT-NEED TO FINISH LAB'S HOMEWORK

W6--->60.3kg

Breakfast,8.30am : Plain water
11 am: 1 Limau mandarin
Lunch,3.30 pm: bihun goreng black pepper + island sos satu sudu besar + teamix
Dinner, 8pm: plain water

**NO WORKOUT

W6

Breakfast,8.30am : Shake
Lunch, 12pm: Kueh teow goreng
Dinner, 8pm: limau mandarin+epal+plain water

**NO WORKOUT

W6

Breakfast:Shake
Lunch:bihun sup
Dinner:plain water

**NO WORKOUT

W5

Breakfast:Shake
Lunch:masak bihun sup+teamix
Dinner:limau mandarin+plain water

**no workout

W5

Breakfast: x sempat sebab kelam kabut nak gi kenduri tunang Kakak saudara di Shah Alam.
Lunch,12pm:Nasi+Gulai kawah daging+sayur-sayur+kuih pelita
3pm: 3 keping roti jala+gulai kawah+kuih pelita+1 cupcake+kuih raye+tempeyek
4.30pm: tunggu bas di stesen bas Shah Alam nak balik ke Melaka
Dinner: minum plain water + limau mandarin

W5

Breakfast,7.45am:Shake
Lunch:Ikan goreng+kari daging+capati
Snack,4.30pm:makan inang-inang (keropok yang rupa beras tuu)
Dinner: Limau Mandarin

**NO WORKOUT

W5

Im back to my hometown,my mom cook delicious food ,i couldn't resist.waaaaa...Ya Allah kuatkan lah hambaMu ini agar dapat meneruskan usahaku untuk menurunkan berat badan untuk mengekalkan kesihatan yang baik.aminn~

Breakfast:Shake
Lunch:Bihun soup +nasi Daging sepinggan kecik+orange juice+teamix
3 pm:2 senduk Nasi Daging + kari+plain water
5pm:Capati secebis +roti pita half+orange juice
7pm:Nasi Daging 2 senduk+kari

Drink alot of plain water throughout the night.

**NO WORKOUT

W5

Breakfast - Shake
Lunch- pizza crust pepperoni 5 slices +Garden Salad+teamix+plain water
Dinner- Tomyam+bubur nasi 1 mangkuk kecil

**NO WORKOUT

W5

Breakfast - N/A
Lunch- bihun sup+slimming nuts(no salt)+plain water
Snack- Limau mandarin
Dinner- plain water+1 limau mandarin

**NO WORKOUT

W5--->60.9!!

At last,berjaya juga pecah rekod 61 kg..yaaaaayy!!

Total lose weight after 1 month I bertukus lumus = 66kg-60.9kg=5.1 kg..alhamdulillah
Another 20.9 kg to gooooo....lamenyeee..haih

Skunk BMI dah tergolong dalam normal weight.hehehe....


Menu for today :

Breakfast,8 am: Shake + plain water
Lunch,12 pm: Bihun Sup
Snack,6pm:1 limau mandarin
Dinner: plain water 500ml (tengah busy nak siapkan assignment malas nak buat shake..huhuh)

**NO WORKOUT

W4

Breakfast,8am- Shake+7 biji raisins
Lunch,12.30pm- Laksa semalam yang x abes sepiring kecil+plain water+7 biji raisins
Dinner,7.40pm- shake + plain water

** NO WORKOUT

W4

Breakfast,8am- minum plain water banyak...x minum shake sebab takut kalori semalam campur untuk bagi ni lambat plak burn fat.
Lunch,12.30- bihun sup (beli di nasi ayam cina Zul je) + ubi goreng 5 ketul+sausage 2 ketul + colealaw 1 senduk kecik +mayonis 3 sudu + teamix+ plain water(semua sekali harung)
Dinner,7pm- shake + plain water
9.30pm- mak datang bawak laksaaa...waah x tertahan dugaan yang menimpa2,dah lah 'makcik' siap tunjuk gamba nasi lemak ,lagi laa haruuu.Makan la laksa 1 1/2 mangkuk.nyum nyum..sedap laksa mama...;p

** NO WORKOUT

W4

Breakfast,8am- Shake
Lunch,12.30- 'beras perang bihun' sup +teamix+plain water
Snack,3.45pm- Sebijik limau mandarin
Snack,5.35pm- Papadom 5 keping...(da masuk angin,saje nak perabihkan)+limau mandarin+plain water
Dinner,7pm- capati 4 keping+island sos+plain water(lapoo sangat..'makcik' punya pasal la nih...asik tunjuk screenshot makanan jeee)huwaaaaaaaaaaaaaaaaaaaaaa...

W4

Breakfast,8am - Shake
Lunch,12pm - Masak bihun sup (bihun beras perang beli di Jusco)+ teamix
4.30pm- makan coklat 1 slice sahaja untuk dapatkan tenaga,so that takda la pitam kalau nak panjat bukit nanti.
5.45pm - amik shake before panjat bukit beruang..
Dinner,7pm - plain water minum banyak2

**Workout,6-7pm : panjat bukit beruang

W4 ---> 61.5 kg!!

I lose another weight!!yayyy...walaupun banyak skip shakes,berat tetap turun.

Breakfast,8am - roti canai + kari ikan pari
Lunch,3pm - Shake
5.45pm - amik shake before panjat bukit beruang..
Dinner,7pm - plain water+ sebijik limau mandarin (supper)

**Workout,6-7pm : panjat bukit beruang

W4

Breakfast,8am - shake
Lunch,12pm - makan nasi(Sebab semalam pitam atas bukit..hihihi..so hari ini kene jugak amik nasi),as usual nasi cuma 1 senduk sahaja+ikan keli goreng+sayur-mayur
Dinner,7 pm - plain water,malas plak nak buat shake..huhuhu(my baaad)

**Workout,6-7pm : panjat bukit beruang

W4

Breakfast,8am - shake
Lunch,12pm - bihun sup
Dinner,7 pm - bihun goreng + fresh orange(Ni pun sebab si Dilla,Ema & Sapik Belanja makan dan PAKSA makan..muahahah...),makan sket je sebab memang tak rasa nak makan banyak dah..mungkin dah terbiasa makan sikit agaknyew...cepat rasa kenyang.

**Workout,5-6.30pm : panjat bukit beruang,pitaam....OMG....huhuhu....tetibe rasa macam dunia nih gelap....

W3

Breakfast,8am - shake
Lunch,12pm - bihun sup
Dinner,8 pm - shake

**NO WORKOUT

INFO KALORI MAKANAN

Kategori:Kuih Muih

1. Kasuiberkelapa parut (sekeping) = 160 kalori
2. Kuih lapis (sekeping) = 130 kalori
3. Bingka ubi (sekeping) = 220 kalori
4. Cekodok Pisang (sebiji sederhana) = 180 kalori
5. Popia goreng (satu) = 130 kalori
6. Popia basah (satu) = 95 kalori
7. Pisang goreng (sekeping) = 170 kalori
8. Kek biasa tanpa krim (sepotong) = 87 kalori
9. Karipap (sebiji) = 130 kalori
10. Sandwich sardin (sekeping) = 70 kalori
11. Bubur kacang (semangkuk) = 100 kalori

Kategori: Lauk Pauk

1. Ikan kembong kari berkuah (seekor) = 85 kalori
2. Ikan tenggiri goreng bercili (sepotong) = 142 kalori
3. Ikan kembong goreng (seekor) = 140 kalori
4. Ikan senangin masam manis berkuah (sepotong) = 210 kalori
5. Daging lembu kari berkuah (2 kotak mancis) = 130 kalori
6. Ayam kari berkuah (sepotong) = 250 kalori
7. Ayam goreng (sepotong) = 255 kalori
8. Ayam tandoori (sepotong) = 220 kalori
9. Sambal udang (setengah cawan) = 70 kalori
10. Sambal sotong (setengah cawan) = 55 kalori
11. Telor goreng (sebiji) = 110 kalori
12. Taukua goreng (sekeping) = 110 kalori
13. Kacang panggang dalam tin (2 sudu makan) = 40 kalori

Kategori: Makanan Rutin

1. Nasi putih (satu setengah cawan) = 260 kalori
2. Nasi lemak bersambal (sepinggan) = 400 kalori
3. Nasi goreng bertelur (sepinggan) = 635 kalori
4. Nasi briyani berayam (sepinggan) = 880 kalori
5. Nasi minyak kosong (sepinggan) = 445 kalori
6. Nasi ayam kosong (sepinggan) = 300 kalori
7. Mee goreng kosong (sepinggan) = 660 kalori
8. Mee sup (semangkuk) = 380 kalori
9. Mee hoon goreng (sepinggan) = 550 kalori
10. Roti putih (2 keping) = 156 kalori
11. Roti canai kosong tanpa kuah (sekeping) = 200 kalori
12. Capati tanpa kuah (sekeping) = 180 kalori
13. Pau ayam (sebiji) = 203 kalori
14. Emping jagung kosong (secawan) =160 kalori

Kategori: Makanan Segera

1. Peha ayam goreng (satu) = 130 kalori
2. Nugget ayam (satu) = 60 kalori
3. Kentang lecek (satu tub kecil) = 90 kalori
4. Sayur kobis hancur (satu tub) = 75 kalori
5. Burger keju (satu) = 425 kalori
6. Kentang goreng (satu kantung kecil) = 405 kalori
7. Sate ayam (secucuk) = 35 kalori
8. Pizza berkeju (sepotong) = 240 kalori

Kategori: Buah-buahan

1. Tembikai (sepotong) = 20 kalori
2. Betik (sepotong) = 45 kalori
3. Pisang emas (2 biji) = 76 kalori
4. Durian (5 ulas) = 64 kalori
5. Limau (sebiji) = 42 kalori
6. Jambu batu (sebiji) = 110 kalori
7. Nenas (sepotong) = 59 kalori
8. Epal (sebiji) = 63 kalori
9. Ciku (sebiji) = 44 kalori
10. Mangga (sebiji) = 103 kalori

kategori : Minuman

1. minuman berkabonat 1 tin 285g - 120 kal
2. minuman kotak 250g - 105 kal
3. susu tepung penuh krim 1 sudu makan - 33 kal
4. susu tepungtanpa lemak 1 sudu makan - 25 kal
5. aiskrim 2 skop- 390 kal
6. susu pekat manis 1 sudu makan - 71 kal
7. yogurt rendah lemak 1 cawan - 90 kal
8. mentega 2 sudu teh - 75 kal
9. keju chedar 1 keping -58 kal


Lain-lain Makanan

1. Murtabak Kambing 1 keping – 722 kalori
2. Cheese Cake – 1 keping – 400 kalori
3. Roti Telur & Dhal – 1 keping & 1/2 piring – 414 kalori
4. Laksa Kari – 1 mangkuk – 589 kalori
5. Nasi Lemak – 1 set – 644 kalori
6. Mee Goreng Mamak – 1 pinggan – 660 kalori
7. Lor Mee – 1 mangkuk – 383 kalori
8. Mee Rebus – 1 mangkuk – 556 kalori
9. Mee/Bihun Goreng – 1 pinggan – 510 kalori
10. Kuey Goreng Kerang – 1 pinggan – 743 kalori
11. Mee Wantan – 1 pinggan – 409 kalori
12. Laksa Penang – 1 mangkuk – 436 kalori
13. Mee sup – 1 mangkuk – 381 kalori
14. Lor Mai Fun – 1 pinggan – 422 kalori
15. Nasi Briyani Kambing – 1 pinggan – 587 kalori
16. Nasi Minyak + Rendang Daging – 1 pinggan – 664 kalori
17. Nasi Campur + 3 dish – 1 pinggan – 620 kalori
18. Century Egg Porridge – 1 bowl – 423 kalori
19. Nasi Ayam – 1 plate – 600 kalori
20. Nasi Goreng Biasa – 1 plate – 637 kalori
21. Nasi Claypot – 1 bowl – 898 kalori
22. Bah Kut Teh – 1 bowl – 348 kalori
23. Sotong goreng tepung – 1 small plate – 630 kalori
24. Sup Krim – 1 rice bowl – 375 kalori
25. Cheese burger with extra beef – 1 whole – 438 kalori
26. Fried fish cake with bun – 1 whole – 433 kalori
27. sundae chocolate – 1 cup – 380 kalori
28. Apple Pie – 1 piece – 260 kalori
29. Cheese & meat sauce – 1 small plate – 444 kalori
30. sandwich chicken salad – 1 whole – 481 kalori
31. Pasembur – 1 plate – 752 kalori
32. Rojak Buah – 1 plate – 443 kalori

Lain2

1tbsp minyak apa jenis pun 120 kalories
1 tbsp butter 100 calories
1tbsp santan low fat 9- 15 calories
1tbsp santan biasa 30-50 calories

1/2 cup sayur 20-30 calories
1/2 cup nasi, pasta, mi, bihun, cereal 100 calories
1 keping roti less 100
1 potato n banana less 100

100g seafood - 100 calories
100g fish - 120-150
100g chicken 130-150
100 g red meat 150

1tbsp sos2 .. 20-40

french fries - 1 small cup (90g) 290 Kcal
hot dog - 1 whole (82g) 225 Kcal
mashed potatoes -1 cup regular (94g) 87Kcal
Big Mac - 1 570Kcal

Sangat tinggi / Very high (> 600 kcal)
Nasi goreng (dengan telur, ayam dan sayur) /
Fried rice (with egg, chicken and vegetable)

Tinggi/High (401 -600 kcal)
Mi bandung/Bandung noodles
Kueh tiau bandung/Kueh tiau bandung
Mi kari/Curry mee
Nasi dagang/Nasi dagang
Mi hoon bandung/Mee hoon bandung
Nasi briyani, nasi sahaja/Nasi briyani, rice only
Nasi minyak/Oily rice

Sederhana / Medium (101 - 400 kcal)
Nasi lemak/Nasi lemak
Mi sup/Mee soup
Roti telur/Roti telur
Kueh tiau goreng/Fried kueh tiau
Roti canai/Roti canal
Capati/Capati
Mi hoon goreng/Fried mee hoon
Mi goreng/Fried mee
Nasi ayam/Chicken rice
Rawadosai/Rawadosai
Putu bambu/Putu bambu
Dosai/Dosai

Rendah / Low (0- 100 kcal)
Idlii/ldlii
Putu mayam/Putu mayam


OTHER TRADITIONAL KUIH

Sangat Tinggi / Very High (>300 kcal)
Mysore pak/Mysore pak
Laddu/Laddu
Papadam/Papadam

Tinggi / High (151 - 300 kcal)
Bingka ubi kayu/Bingka ubi kayu
Vadai, kacang dal kuning/Vadai, yellow lentil
Lepat pisang/Lepat pisang Cokodok pisang/Cokodok pisang
Kuih kasturi/Kuih kasturi
Kuih talam ubi kayu/Kuih talam ubi kayu

Sederhana / Medium (51 - 150 kcal)
Kuih sagu/Kuih sagu
Pisang goreng/Pisang goreng Kuih kastard jagung/Kuih kastard jagung
Popia/Popia
Puding jagung/Puding jagung
Kuih kacang/Kuih kacang
Putu kacang/Putu kacang
Cucur badak/Cucur badak
Emping/Emping

Rendah / Low (0-50 kcal)
Kerepek ubi kayu/Kerepek ubi kayu Kuih telur labah/Kuih telur labah
Kuih bangkit sagu/Kuih bangkit sagu Kuih bangkit/Kuih bangkit


TRADITIONAL KUIH (RICE & RICE-FLOUR BASED)

SangatTinggi / Very high (>300 kcal)
Lor-mai-fan (pulut dengan kacang)/
Lor-mai-fan (glutinous rice with peanuts)

Tinggi / High (151-300 kcal)
Tepung bungkus/Tepung bungkus
Bidaran/Bidaran
Kuih bom/Kuih bom
Kuih sri muka/Kuih sri muka
Bingka tepung beras/Bingka tepung beras
Pulut panggang/Pulut panggang
Kuih koci pulut putih/Kuih koci with white glutinous rice
Kuih kasui/Kuih kasui
Kuih koci pulut hitam/Kuih koci with black glutinous rice

Sederhana / Medium (51 - 150 kcal)
Tapai pulut/Tapai pulut
Kuih lapis/Kuih lapis
Kuih lompang/Kuih lompang
Rempeyek/Rempeyek
Kuih bakul/Kuih bakul
Dodol/Dodol
Wajik/Wajik

Rendah / Low (0 - 50 kcal)
Kuih karas/Kuih karas
Kuih buah Melaka/Kuih buah Melaka
Kuih buah rotan/Kuih buah rotan

TRADITIONAL KUIH (WHEAT FLOUR BASED)

Tinggi / High (151 - 300 kcal)
Yau-car-kue/Yau-car-kue
Kuih apam balik/Kuih apam balik
DonatlDougtinut
Ham-chi-peng/Ham-chi-peng
Kuih pau kacang merah/Red bean dumpling
Kuih pau ayaml Chicken dumpling
KesarilKesarl
Kuih apam gula hanguslKuih apam gula hangus

Sederhana / Medium (51 - 150 kcal)
Halwa/Halwa
Cucur udang/Cucur udang
Kuih ketayap/Kuih ketayap
Karipap/Curry puff
Kuih keria/Kuih keria
Kuih lidah kucing/Kuih lidah kucing
Kuih apam/Kuih apam

Rendah / Low(0 - 50 kcal)
Karipap mini/Mini curry puff
Baulu cermai/Baulu cermai
Kuih tat nenas/Pineapple tart
Kuih bawang/Kuih bawang
Kuih kapit/Kuih kapit

crdt:lydia

W3

Breakfast,8am - shake
Lunch,12pm - bihun sup
Dinner,8 pm - fish burger marrybrown+ice lemon tea(terlampau manis ,xleh nak minum sampai habis)

**NO WORKOUT