2nd day selepas 2 minggu cuti diet n exercise

mmmm cam mana ye nak citer....actually zeeqa ingatkan pregnant rupanya tak menjadi rupanya....sepatutnya period mai 14/3....so tunggu punya tunggu after balik kg masa cuti sekolah hari tu.....diet n exercise balik....then....24/3 pun tak mai gak...hubby tak kasik buat cardio.....buat strenght n pilates jerk....sampai lah 28/3 nak cek ngan pregnancy kit tu..tp lupa lak nak beli ....sekali rupanya period mai 30/3....mmm tak menjadi rupanya....takpe la ...tak plan nak pregnant dlm masa skrg ....nak kecikkan badan dulu....after raya puasa nak conceive la ingatnya....konon nak slim n vogue masa raya nanti :)





so hari ni 7hb April, 2nd day la diet n exercise balik.....semalam lepas balik keje buat cardio punya la letih.....JM kena start balik level 1.....cehhhhh hampeh la....tensionnyaaaaaa.....esok pagi baru nak start workout pagi.....tapi nasib baik...ukur pinggang, peha, lengan tak naik .....timbang...memang lama takmo timbang....nak kecikkan saiz badan.....atleast nak pakai jeans saiz 30 hehehe

menu hari ni
breakfast I
anlene

breakfast II
egg sandwich
season soya milk

snack
IKO

lunch
nasi half
ikan bakar
ulam daun selom, bendi

snack
jambu

dinner
peanut butter sandwich

supper
anlene


* air masak tak ditulis....air masak minum setiap setengah jam, harap maklum....nak capai 3 liter sehari nih

Warehouse Sale Lagi!!!!!

hari ni sengaja ambik half day semata-mata nak beli perfume murah, perfume ada lagi..tp sbb kak long kirim beli tu yg kena pegi pagi2, early birds selalu byk pilihan....so sampai hotel dalam 9.40 pagi.....dah ada dlm 20-30 orang menunggu....kul 10 baru buka pintu ballroom....perghhhhh....serbu macam free je.....


pilih tak leh lama sbb pegi sorang nanti nak Q susah.....pilih2 lebih kurang dlm 10.30 start Q...nasib baik pendek lagi.....turn nak bayar dlm 11 - 11.15...okla tu....beli pun tak byk macam orang lain....apa2 hal tgk la link kat bawah ni ye....


credit to shoppingnsales.com http://www.shoppingnsales.com/2009/03/24/2-4-apr-branded-fragrances-cosmetics-warehouse-sale/

ni yang akak beli ye































Kate Moss EDT 100 ml RM89
Givenchy Amarige Mariage EDP 100ml RM101
Adolfo Dominguez Aqua fresca de Rosas (sedap mcm bau rose) EDT 120ml RM55 - ni beli utk kak long, yg kecik skit 60ml RM39....ni utk akak
Adolfo Dominguez Alegria EDT 50ml RM29 (men)
Jeanne Arthes Cassandra EDT 100ml RM19 (men)

Addicted to Warehouse Sale

entri ini tak de kena mengena ngan diet n exercise....cuma nak berkongsi ketagihanku dengan mengunjung segala macam warehouse sale....yg terbaru..L’Oreal Warehouse Sale...

Dengar citer bim suka maybelline ek....ni akak beli 10 hengget je tiap barang maybelline tu....total semua barang tu 62hengget je....leh simpan stok setahun dua ni :P

next week ada perfume warehouse sale kat Corus Hotel.....so nanti aku letak details dia...mana2 yg nak memborong simpan duit gaji tu dulu ye....murah2 aje....

5/3/2009

lamanya tak update....sebabnya tak ada idea nak tulis apa dah...

menu hari lain skit
Breakfast I
anlene

Breakfast II
non sugar soya milk
cereal nestle fitnesse

epal 1 biji
air mineral

snack
yogurt low fat

lunch
roti wholegrain 2
ikan bakar
tempe
kacang botol

snack
epal hijau 1 biji

dinner
lom tau lagi

workout pagi tadi JM level 1

Cardio: The best time of the day to do cardio for maximum fat loss.

Doing cardio first thing in the morning, on an empty stomach, before you eat anything, is by far, the most effective. Whether you run, jog, walk, swim, jump rope, take an aerobics class, ride a bike, etc., doing it first thing in the morning is the best time to do it for maximum fat loss. Why? Its simple. When you do your cardio workout, you are burning calories. Lets say you wake up, eat breakfast, eat lunch later in the day, and then a few hours after lunch, you do your cardio. All you will be doing during that cardio is burning the calories and carbs of the food you just ate. When you do cardio first thing in the morning, you haven't eaten anything for the last 8 or so hours because you were sleeping. So, when your body sees that there are no carbs to burn, it goes directly to stored bodyfat. And stored bodyfat is the fat that is on your body, which is the fat that you want to lose!

source : http://www.intense-workout.com/cardio.html

so workout pagi ni (5 pagi) 40 minit
skipping 500 x
jumping jack 150 x
wall push-up 50 x
lunges 50 x
frog squat 10 x

yang lain buat petang

Update for weekend

sabtu 21/2/2009
menu
7.45 am anlene
9.45 am nasi lemak daun pisang RM1, teh tarik, jacob hi-fiber 1 piece
2.30 pm nesvita 3 in 1, IKO morning cereal, 3 keping keropok ikan
6.30 pm nasi kerabu half, nesvita 3 in 1
7.30 pm roti putih+ telur separuh masak 1 biji
9.00 pm anlene

workout
skipping 600 x
jumping jack 200 x
wall push-up 50 x
lunges 60 x
sit up 100 x
bridge 5 x 8 reps

ahad 22/2/2009
menu
9.00 am air masak
10.00 am nasi lemak sambal ikan bilis petai 3/4, anlene
11.30 am IKO morning cereal
1.30 pm spaghetti with tomato sos
4.00 pm mihun goreng half
5.30 pm nesvita,
6.30 pm nasi n ayam goreng kunyit 4-5 suap
9.00 pm anlene

workout
skipping 600 x
jumping jack 200 x
wall push-up 50 x
lunges 60 x
sit up 50 x
bridge 5 x 8 reps

calorie tak kira lagi.....mmm nanti kita update semula

Menu & Workout 20/2/2009

ingat hari ni nak buat zig zag dah...nak ambik 1800 kcal today...tak dpt gamaknya...dah tengahri baru start..patut dari pagi kan.....tak pe lah...lebih dari 1400 kcal jugak...

pre-breakfast 6.45 am
anlene 110 kcal

breakfast
tuna sandwich 220-240 kcal
honeydew 1 potong 20 - 30 kcal
air masak

snack
betik 1 potong 45 kcal
air masak

lunch
mihun sup 380 kcal
honeydew 1 potong 20-30 kcal
air masak

snack
jacob low salt hi-fiber 1 pack 116 kcal

dinner
2 keping roti putih 147 kcal
1 keping breakthru 54.5
1 keping cheese 63 kcal
timun 4 keping 10-20 kcal
nesvita 119 kcal

supper
anlene 110 kcal

TOTAL 1454.5 CALORIE

Workout hari ni 55 minit
skipping 500 x
jumping jack 200 x
wall push-up 50 x
lunges 60 x
sit up 70 x
bridge 5 x 8 reps

Zig zag diet???? Your daily calories

Kenapa citer pasal calorie lagi ye...yes sbb berat tak turun pada satu tahap dok kat situ...iaitu weight loss plateau....so ini kena pada aku skrg....jom kita buat zig zag diet ok.

The Weight Loss Plateau

Over time our bodies adapt to the lowered calorie level. Our body becomes more efficient at using energy (lowered metabolism), and therefore burns less fat.
This is why most of us reach a weight loss plateau. At this point, the only option is to boost metabolism; increased cardio, weight training, 'cheat' meals (i.e. ocassional high-calorie meals), cycling (or zig-zagging) calories, and even manipulating macro-nutrient ratios can all help to do this (don't forget adequate sleep and hydration). You often find that the nearer you get to your goal weight (or body fat percentage) - the harder things get!
Continually dropping calories only serves to lower metabolism even further - the moment you return to 'normal' eating - the weight comes back on

cek kat sini http://www.freedieting.com/tools/calorie_calculator.htm

so hari yg byk kcal tu leh la makan lebih....kita start terus hari ni ye..... best!!!

today 19/2/2009

pre-breakfast
anlene 110 kcal

breakfast
tuna sandwich +-220-240 kcal
air masak 500ml

snack
IKO 107 kcal
air mineral 500 ml

lunch
nasi 5 tablespoon +- 83.25 kcal
kerabu 2 senduk 80 kcal
ikan kembung bakar +- 192 kcal
air mineral 500 ml

snack
4.45 pm jacobs low salt hi-fiber 3 keping 116 kalori
air masak
6.10 twiggies coklat half +-75 kcal

dinner
roti putih 2 keping 156 kcal (roti breakthru/wholemeal dah habis rupanya)
telor goreng 1 biji with non stick pan 100
timun 4 hiris 5-10 kcal
anlene 110


TOTAL +-1252 kcal

Workout hari ini(1jam)
500 x skipping
150 jumping jack
60 lunges
50 wall push-up
5x8 reps bridge
20 frog squat

All time favourite menu

Cheese sandwich

2 keping roti breakthru

cheese 1 keping

4 keping timun

4 keping tomato

TOTAL KALORI +- 192

menu 17/2/2009

pre-breakfast
anlene 110 kcal

breakfast
mihun goreng half 150 kcal
milo O 129 kcal

snack
IKO 107 kcal

lunch
nasi half 83.25
ikan bakar lagi 192 kcal
kerabu 2 senduk 80 kcal

snack
mangga half 52

dinner
3 keping breakthru 163 kcal
cheese 1 keping 63 kcal
salad 1 keping 5-10 kcal
anlene 110 kcal

TOTAL SEMUA +- 1244.25

workout 40 minit je,
20 minit cardio, 20 minit crunch
keje rumah

13/2/2009

menu untuk semalam
pre-breakfast
IKO 2 keping 110 kcal

breakfast
wholemeal high 5 157 kcal
milo O 129 kcal

snack
betik kcal

lunch
nasi half 83.25 kcal
ikan bakar 192 kcal ( ikan tenggiri, tp makan ikan kembung agak2 je ye)
kerabu daun selom 1 senduk 30-40 kcal (agak2 jugak)

snack
wholemeal high 5 1 keping 78.5 kcal

dinner
2 keping wholemeal high 5 157 kcal
1 keping cheese 62 kcal
tomato, timun, lettuce 20 kcal (agak2)
anlene 110 kcal
TOTAL + -1193.75 kcal

workout...masih cuti cuma buat lunges, bridge n push up skit....