Hi Everyone,
I thought to share with everyone my meal plans and daily exercise schedule.
By following the following schedule i have managed to lose 20kgs in 6 months time and Life has never been this good.
If you believe you can, you can! :wong29:
Bad Food:
1. All carbonated drinks
2. All processed food
3. All deep fried food
Good Food:
1. Food in its original form (Steamed fish, grilled chicken and etc)
2. Water, water and water (at least 1 litre/day)
3. 1 glass of fruit juice every morning
Meal Plan:
Breakfast:
a. 2 slices Whole meal bread with ayam brand tuna (Chili flavor or Light curry) with mashed boiled egg
b. Kellogg diet cereal with HL Milk
1 glass of fruit juice (this is important!)
10am snack
a. 1 banana
b. 1 apple
12 noon lunch
a. Fish slice soup with half rice
b. Yong Tau Hu with Beehon soup
c. Sakae Salad (my Fav)
3pm
a. 1 low fat yoghurt
b. 10 roasted almonds (non honey coated)
Dinner
a. regular home cooked food ideally with soup and non deep fried
b. half grilled chicken
c. steamed fish with brown rice and clear soup
You have to stop eating by 8PM and sleep by 12midnight.
Exercise:
Mon: Long walk in the morning for at least 30 mins and gradually upgrade to jogging for 30 mins
Tues: Weight training or cross trainer (ideally if you have access to a gym)
Wed: Rest day
Thurs: Long walk in the morning for at least 30 mins and gradually upgrade to jogging for 30 mins
Fri: Weight training or cross trainer (ideally if you have access to a gym)
Sat: Rest/Family Day
Sun: Activity days with your family or friends - something sport related.
----
Please remember the following things
1. Please buy a 1 liter water bottle and fill it with water first thing in the morning when you come to work and finish it before end of business day.
2. Drink a small cup of coffee with a little sugar before exercise
3. Always opt for skimmed milk for any drinks that has milk
4. No Whipped cream
5. Always remember a small meal is always preferred (5 times) better than 3 big meals
6. Don’t starved yourself, we need to tell our body to keep up the metabolism so we need to constantly feed it with small and healthy food.
7. Always keep a pack of healthy snacks around you like Camel Natural Cocktail Mix or Roasted Almond.
I thought to share with everyone my meal plans and daily exercise schedule.
By following the following schedule i have managed to lose 20kgs in 6 months time and Life has never been this good.
If you believe you can, you can! :wong29:
Bad Food:
1. All carbonated drinks
2. All processed food
3. All deep fried food
Good Food:
1. Food in its original form (Steamed fish, grilled chicken and etc)
2. Water, water and water (at least 1 litre/day)
3. 1 glass of fruit juice every morning
Meal Plan:
Breakfast:
a. 2 slices Whole meal bread with ayam brand tuna (Chili flavor or Light curry) with mashed boiled egg
b. Kellogg diet cereal with HL Milk
1 glass of fruit juice (this is important!)
10am snack
a. 1 banana
b. 1 apple
12 noon lunch
a. Fish slice soup with half rice
b. Yong Tau Hu with Beehon soup
c. Sakae Salad (my Fav)
3pm
a. 1 low fat yoghurt
b. 10 roasted almonds (non honey coated)
Dinner
a. regular home cooked food ideally with soup and non deep fried
b. half grilled chicken
c. steamed fish with brown rice and clear soup
You have to stop eating by 8PM and sleep by 12midnight.
Exercise:
Mon: Long walk in the morning for at least 30 mins and gradually upgrade to jogging for 30 mins
Tues: Weight training or cross trainer (ideally if you have access to a gym)
Wed: Rest day
Thurs: Long walk in the morning for at least 30 mins and gradually upgrade to jogging for 30 mins
Fri: Weight training or cross trainer (ideally if you have access to a gym)
Sat: Rest/Family Day
Sun: Activity days with your family or friends - something sport related.
----
Please remember the following things
1. Please buy a 1 liter water bottle and fill it with water first thing in the morning when you come to work and finish it before end of business day.
2. Drink a small cup of coffee with a little sugar before exercise
3. Always opt for skimmed milk for any drinks that has milk
4. No Whipped cream
5. Always remember a small meal is always preferred (5 times) better than 3 big meals
6. Don’t starved yourself, we need to tell our body to keep up the metabolism so we need to constantly feed it with small and healthy food.
7. Always keep a pack of healthy snacks around you like Camel Natural Cocktail Mix or Roasted Almond.
