2-3 menjak nih dah start tak makan shakes ahehehe.. patutkah haku letak, without HL shakes day 1, 2, 3 and so on...? Mmm... aku masih terasa nak makan shakes kadang2 tapi dah start makan biasa so yg kadang2 punya feeling tuh mostly terlupa eceh ceh... >:).
Weigh almost everyday [parah nih] just to check the outcome. Everything looks stable. Berat masih sama seperti aku balik KL which is 64.6kg.. ahaaa, pecah rahsier... asyik tak mo declare weight lose progress for Jan 2010 kan? Kan dah accidently declare. Nih la... turun 200g jer... :-s [turun lah jugak kan, abeh ko nak cemana lagik Miza?]. Sometimes, it did hit back 65kg but never hit 63kg... ish! Degil nih... Grrr!!!
Means dalam on-off shakes, berat still turun walauput ciput, some more balik darik KL dok pie mai pie mai area tuh jer. Kalau dia drop lagik aku suka... gagagaga!!! Just need to get use to normal food... chaih! Dah get use to it pun!!! Kuang kuang kuang... hariknik pun dah tersilap percaturan... selalu dok cakap, check food portion, check food portion, hariknik, aku sendiri berjalan seperti ketam wahahah :)). Carb tak der masa lunch tapi protein mcm double size of serving plate... haih... say no more, blame the Agilent Cafe!!! Wahahaha!!!
Ok, lets review the food for today!
7:00am breakfast
1 slice bread
1 pc sausage
1 whole egg
1 scoop beans
Kedekutnyer beans nih :-s, rasa mcm nak soh jer budak kantin tuh letak lagik 1 scoop :-s huhuhu... Erk! Notice... another 1 more over-protein food. What's wrong with you Miza?
In between
1L plain water
12:00pm lunch
1/2 plate chicken chop with pepper
1/4 plate coleslaw
Salad+tomato+cucumber+fries
Side dishes: ice cream + mushroom soup
Terbeliak mata VJ masa tengok plate haku, VJ is vegetarian :D
VJ: That's is a very heavy lunch Miza!
Aku: Yeap2! Die! akekeke...
VJ: Eh! Why Marlina got fries and all that, but ur plate dun have?
Aku: I tak nak fries [at least aku buang fries kan, kalo tidak mmg double heavy huhuhu]
VJ: Ohoo, oklah then... no fries, but calorie in the ice cream laa..
Aku: Yaaaaaa....
VJ: Dun worries lah, once in a while...
*Marlina is our new material handler worker*
Ermm, even once in a while, perlakuan buruk nih sangat tidak elok untuk di ikuti... balik nanti timbang tengok naik baper sebab makan chicken chop ok bebeh... menggerunkan. BTW, mushroom sup makan 1/2. Ice cream tak makan langsung sebab too full... :-s
Kalau Dieha tengok nih, musti cakap 'over protein'. Ngeh ngeh ngeh! >:). Can you guys see how big the portion was? Wow! Teringat masa kat US. Tak mampu nak abehkan sebab portion derang mmg besar2 nala cam nih :-s. Erk, aku tak amik la chicken atau beef ker.. aku amik ikan... aper yer hariktuh... oh ya! aku amik salmon. Besar giler... melampau besar, tapau bawak balik lagik huhu :-s.
Lepas makan aku shot g gerai buah. Tapi hampa... Red dragon xder. White dragon aderlah... as usual xsuker sangat white dragon so tak amik terus buah. Akukuciwa betol. Masa jalan ke production, VJ tanya lagik...
VJ: So how? Lunch so heavy, malam nih tak payah makan lah?
Aku: Tak tahu la, tengok mcm mana. Fruits tadih pun tak abeh!
Ahah! Honeydew pun tak makan tadih... mmg full giler... mati pengsan!
Ok jap nak explain, satg korang kompius. Naper lepas makan nak g beli buah lagik? Bukan ker ada lebihan honeydew nih? Tak cukupkah? Honeydew is subsidy fruits from Agilent counter. Yang aku nak beli sdn bhd is another outside fruits stall located dalam Agilent Cafe jugak... lagik banyak choices of fruits dan aku mmg tak der buah lain nak beli selain papaya dan red dragon wahahaha! So nak beli red dragon buat bekalan di rumah sebenarnya :D.
The besh thing is sebab aku selalu beli banyak, so uncle yg jual tuh selalu kasik diskaun akekeke, sebab tak semua orang beli macam haku! Dia kompius haku beli banyak once in a while. Nak buat party buah2an ke aper kat rumah nih? akekekeke...
In between
800ml plain water
1 slice honeydew
Akhirnya makan honeydew dalam kul 6pm...
8.30pm dinner
Sandwich tuna:
2 wholemeal bread
Spread of tuna mayo
Slices of tomato
Slices of cabbage
Ehem, makan gak yer dinner, akekeke... salad tak der, so layan cabbage pun oklah kan. As long as ada tomato. kalo tidak layan sandwich tuna plain jer... nih kira full lah jugak, sumer ader. Layan...
In between
1 glass teamix
1L plain water
In between workout
Series of yoga and breathing exercise through out the day done for today
Tips!
YOGA
Kat kilang buat breathing, balik umah sambil tgk tv buat yoga kejap. Aku buat part from naval series jer, tak banyak movement. Ermm, ader nama lain ker.. kundalini tak salah aku - kalu aku salah, sila saper2 betolkan, saya budak baru belajar, sekian maceh -. Dulu masa mula2 buat, mmg nak tercirit holding both body and leg tapi staykan bontot kat floor. Leh bayangkan tak? Tulang bontot leh rasa kat lantai, even duduk atas mat. Lama kelamaan, aku dah tak rasa tulang bontot tuh akekeke. Aku panggey nih row-ur-boat exercise :D
Ok aku explain. tapi ni dah step ke 3 atau ke 4 dah nih tau. Step pertama actually korang breath sambil duduk. Nih yg aku terang semata2 part naval series tuh saja.
1- breathing exercise
2- slowly angkat badan dan kaki serentak dan buat mcm kayuh sampan tuh
3- pull in and out without ur back body and legs touching the floor. Remember to continue breath. Rowing with only bontot jer kena floor... kaki dan body belakang remain terangkat semasa rowing sedang berlangsung.
Leh bayangkan tak? This is by far penerangan paling simple yg aku leh kasik... try lah buat ahehehe... mula2 mmg susah nak staykan kaki dan body at the same time without touching the floor. Asyik nak tergolek jer. Once ur body dah adapt dengan cara nih, rasa cam ringan jer nak buat. leh buat 2-3 kali rowing at a time tak jatuh2. The first strechting tuh korang leh dengar otot2 kruk krak kruk krak mcm pecah2... breaking the muscle, loose it. Musti leh dengar punya... aku dengar everytime aku buat.. nama pun streachting kan. Mustilah berbunyik! Row yang hujung2 dah tak dengar sebab muscle dah lose, dah flexible, dah leh pusing2 dengan lembutnyer.
The last part, turun sampai hampir2 nak cecah lantai tapi tak cecah lagik dan hold bbrp seconds di situ. Relex. Feel the pain, feel the strechting, feel the challenge. Cemana rasanya bila dulu tak leh buat 1 bender, lama kelamaan kita try, try dan try, then bender yang suatu ketika dulu bagi kita sangat susah nak buat, sekarang sudah tidak susah lagik. Itulah yg terjadi pada aku dengan exercise nih. Give up giler mula2. tapi gigih try jugak sebab nampak instructor tuh buat cam senang, ggrrr... hangin haku. Tengah2 buat yoga pun leh hangin wahahaha :)). So last2 dapat buat. Dapat buat dengan tenang lagik... Alhamdulilah...
Oklah, aku attach video file dari You Tube. Ada 4 video sumernyer. Kalao tak larat or tak sempat, buat the first 10 minutes nih pun dah cukup ok roger bebeh... yg aku terang tadih is from 0:55 secs until 1:30 minutes punya range ok!
Aku tak attach yg the other 3 sebab nih cuma tips jer... mmm... aku tak betol2 review psl yoga nih. Bila nak buat nih?... ok2... otw... harap bersabar... yang lelain korang dah master belom? Akekeke...! Nih mcm farmville lah, master yg awal2 dulu, then baru buat yg core2 :D. Video part yang 2-3-4 ada certain step aku tak leh buat lagik, so buat setakat yang mampu dulu ok.
ps: Listen to your body. Jangan patah riuk kan tulang temulang anda! :D
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