My Menu Calendar: How I Do It?

Salam,

Email nih agak lama gak.. erk, tak der lah lama mana, bulan lepas nyer soklan. October 2009... but I think it worth to share. This is regarding my menu calendar. Pada sapa2 nak track betol ker amik 2 shakes + 1 normal meal, leh lah guna method nih.

KJ send email tanya pasal mender nih... and this is what I reply to her... saya ada delete certain2 personal msg which is not need to show to the public here ehehe! Yang penting2 ada dalam nih... ok, selamat membaca...

Sebelum tuh, nih cara2 nak baca posting nih [wah!]:

Soklan KJ: HIJAU
Jawapan saya: HITAM
Add sket description and nota kaki from my self: BIRU

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Assalaimualaikum wbt

Miza...kalau kaler-kaler hijau tu good food apa yg awak makan hari tu yer..

akak dok stagnant kat 76+-77+..jeles pulak tengok awak dah makin turun kg...yg malang nya akak tak ukur cm size..


Salam
KJ

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Salam KJ,
Attach here is sample of my food calendar hihihi...

korang leh tengok contoh kiri kanan blog haku nih, inilah sample excel file nyer...

akak leh tengok yg hijau aper ader di dalam tuh

yg nih korang tak nampak, actually sama jer,
aku copy buat short note apa aku makan harik2,
aku letak dalam 'insert comment', so I know what I eat that day.
That short note is as simple as:

shakes
nasik+ayam+sayur
shakes

so aku tahu kotak calendar pada harik tuh is GREEN!

normally tuh harik2 saint arrrr
mmg betol2 amik 2 shakes + 1 normal meal
tak der tipu
tak der cheating
kompom hijau

cth makanan during GREEN:
below are sample of my daily menu; based on breakfast+lunch+dinner or based on puasa menu which is sahur+berbuka+supper:

1. shakes+[nasik+ayam+sayur]+shakes
kompom nasik is carb, ayam is protien, sayur = fibre, sumer ader :D

2. shakes+nasik goreng paprik+shakes
note that nasik goreng paprik ader nasik+mix ayam and veggies so sumer ader: [nasik = carb] + [ayam = protien] + [sayur = fibre]

3. shakes+bihun sup+ shakes
note that bihun sup ader bihun [carb] + telur [protien] + mix veggies [fibre]

4. shakes+nasik ayam + red dragon + shakes
note that nasik ayam hanya ader nasik+ ayam jer, so carb and protien only... no veggies? that's why amik red dragon... fruits = fibre... ganti sayur... but better have sayur lah kan... ini dah takder, so saya carik alternative fibre which is from fruits. so i still have complete normal meal with complete portion in it.

Akak patut start amik cm/inches measurement by now...
bukan kena amik harik2 pon kak... samer macam weight, saya amik sebulan sekali
matilah nak check harik2... lagipon body takes times to change :D
so sebulan tuh kira acceptable la kalo nak tengok changes
with regards, mmg betol2 follow menu lah...
kalo ada cheating, erkkk... macam harik2 'kuning' saya... akan effect lah kan... mmm....
kalo harik2 merah... lagik lah parah >:)

1 lagik, akak tak workout ker?
kalo betol2 xer masa, buat ajer crunch depan tv
sambil tgk tv, time iklan tuh, turun darik sofa, buat crunch sampai abeh iklan
then sambung tgk citer balik
iklan, buat balik crunch
at the end of the day tak sedar citer dah abeh
dah akak dah buat series of crunch
better then doing nothing kan :D

*crunch nih cth jer, akak leh buat aper2 yg akak rasa senang lah, even as simple as breathing exercise, it's ur choice*

manalah tahu segan buat depan anak2 depan tv tuh akekek, so kalo choose breathing exercise, orang tak nampak kan, crunch, nampak sah2 hihihih... again, it's ur choice :D. cth breathing exercise...

put it this way... the more time u do ur workout, the more muscle ur build
the more mucles ur build [during workout], the more calorie u burn
the more calorie u burn, the more fat u lose :D

akak cakap kg dok stag kan? dan tak amik body measurement plak
ntah2 inches ader lose tapi akak tak sedar
tuh psl amik body measurement is important... sama penting mcm amik body weight gak
both will show how ur body progress
hariknik start amik weight+body measurement... track monthly... boleh kah?

if u like... leh guna calendar nih
to track ur food intake
tak nak publish pun xper
buat buku nota sendirik
sdn bhd alert dirik sendirik
baru tahu cheating tak cheating
kita igt kita makan betol
rupanyer cheating tak hengat wahahaha...

tengok lah awal2 bulan saya masa dieha start track.. merah giler the first 3 month
memang nak pengsan
lepas tuh , dah track... baru makan betol balik....
means start takes shakes religiously balik ler
ada gak cheating days but not as worse as before...
that's the time my weight start turun balik... :D
it's work!!!

kalo tak paham psl calendar nih, leh tanya saya balik
or direct tanya dieha... mana tahu salah isi ker aper..
kadang2 saya pun ader tersilap isi gak... :P

note that bulan lepas aku leh salah isi 1 kotak, chaih! :P

some link for u...

to know more about calendar menu, goto dieha blog:
http://myh3rbalif3.blogspot.com/2009/08/adiehas-coloured-menu-calendar-method.html

to know more about exercise, leh go check both blog, me and dieha nyer...
http://myh3rbalif3.blogspot.com/2008/03/workouts-i-do.html

this is my excersice link...
http://pfs6450.blogspot.com/search/label/MY%20EXERCISE%20ROUTINE%2FTIPS

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Ok, aku ada add new section kat tepi kalo korang perasan. 1 link direct go to the creator... you know who [dah bunyik macam Harry Potter plak :-s]. Link as I provided above. 1 lagik link, is my self tracking nyer link, leh click HERE. Rasa baru publish 2-3 posting pasal menu calendar nih. For those who dunno how it's work, this is the simple explanation how I do it!


Remember! Everybody is in learning process, we bump into wall, we bounce back. Ask if u stuck!


Ok, sekian imbasan untuk kali ini. Kita jumpa lagik malam nih :D.