Puasa Day 5

DAY 5

SAHUR :
-badan keletihan tahap rabak!! pakse badan tuk bangun sahur...bangun diane bangun!!! akhirnyer berjaye bangun jugak! (wlwpn lagi 20min nk imsak dah)...trus p dapur bukak fridge capai Kellogs K special cornflakes, soy milk + banana sebijik...telan smbil mate still tutup lg...

WORKING HOUR:

-STRESSS!!! BANYAKNYEW KEJE!!! BENCIIIII!!!!!

EVENING:

-HEPI!!!! it's friday friday friday! smp uma trus skipping 10 x 20reps & light weight lifting sementara nk tggu buka pose~ lepas geram keje ngan exercising sgt mbantu~

BUKA:

- 5 keping tempeh grilled dlm oven & makan cecah sos cili thai...soy milk xlepas...kne sentiase ade... napelh i xbuka yg heavy sket, takat tempeh tu bleyh kenyang kew??? humm...for me makan sket2 tp biar berulang2 kali...i do starting habit ambk more than 3meals perday during puasa...nk boost meabolisme lah, ape lg...

PRE-WORKOUT MEAL:

- yup...sebijik pisang jew yg tinggal dlm fridge tu...so bedal pisang!!! energy bar makan ar gak for extra energy....for air, i tapaw green tea tuk p workout ni...so, sepjg kt gym, i nk make sure bdn sentiase hydrated + boost metabolisme, minum green tealah caranyew~~

WORKOUT:

-today more focusing kt cardio lower body & weight lifting for bicep tricep...learn new technique from my trainer...seriously bicep i dh mule bumpy & tricep i starting to keras...yeay! kne usaha lg! abg trainer ckp i need to be consistent & focus lg 4bln to get bicep & tricep fit...plus bykkn lg cardio so dat my stubborn fats kt lower body bleyh decreasing...he wants me to built more lean muscle so dat the fats will burn fast!

DINNER:

-lepas dh mengkhatamkan green tea dlm botol air time p gym td, mcm biaselah smp uma bdn mesti gigilnyer!!! trus telan veggie2 yg ade dlm fridge & not forgetting my rolled oat!!! kali ni rolled oat tu mamam ngan green apple + letak cinnamon powder sket...syok makan bende mcm tu ms baru blek gym...terase kepuasan....

** FYI, sesape yg xtahu, once u dh start active workout at gym...u will realize yg u akan jadi kuat makan!!! yes! mmg cepat lapar...dats y i've told u guys i makan byk dlm spjg program ni...tp tengok lah portion yg kita ambk & jenis mknn ape yg kt ambek...kne ade limit gak...Dieting is not about starving yrself but it's about the amount u reload yr energy by taking & watching every foods u eat... Yang makan bukan perut korang, yg mkn adelh bdn korang...once u start giler gym, u need tons of foods & foods tu sume akn convert into energy yg kt perlukn spjg workout kt gym...Cehh! dh rs my nutritionist plak dri ni...K, selamat berpuase!!!

**blerlh nk p terawih nih~ haisyh~

Puasa Day 4

DAY 4

SAHUR :
-kali ni berjaya bangun sahur!! yeay!! tahniah!!! mamam healthy bubur lambuk (rolled oat + brokolli + carrot + sausage slice + capsicum + black pepper) ngan minum chinese green tea...

WORKING HOUR:

-ari yang meletihkan...kne drive jauh tuk p meeting....byk design kne pikir tuk project2 yg masuk makin mengunung ganang...

EVENING:

-blek keje awal pkul 4pm mcm biase...dh xlarat...lemah rase...kaki & kepale lutut pon dh mcm nk tercabut dek kne 'kerah tenage' ngan abang trainer kt gym semalam....

BUKA:

- same mcm semalam...makan 2biji kurma, soy milk + kellogs K special cornflakes ...

PRE-WORKOUT MEAL:

- pon same mcm semalam, pisang sebiji ngan soy milk...

WORKOUT:

-arini pakse dri p gym walaupon saket muscle2 bdn ni... workout like a bad fighter!! tu prinsip i evrytime p gym...humm...terawih ni pon xtahu biler nak p...sbb xde org nk teman p sesame....xpelah...i akn usahakan gak p solat terawih nnti...

DINNER:

-blek gym, minum green tea berbotol2 + makan lebihan bubur lambuk pagi td...cam biaselah, concept makan separuh2...separuh makan, separuh lagi simpan....makan tuk len time plak...

Puasa Day 3

DAY 3

SAHUR :
-malas bangun sahur.... aduss... teruk perangai....

WORKING HOUR:

-arini buzy!!!

EVENING:

-blek keje awal pkul 4pm & shpping barang dapur kat Jusco... Sejam berjalan dlm supermarket tu, kire workout gak tuh...

BUKA:

-makan 2biji kurma, soy milk + kellogs K special cornflakes ...

PRE-WORKOUT MEAL:

-banana sebiji jew ngan soy milk...nak p workout xleyh mkn heavy2...

WORKOUT:

-p gym & spends 2hours workout...mak aih! pehal lame sgt?? sbb i belajar workout baru dr trainer i...i kne ubah routine biase workout yg selalu sgt dh buat...kne ubah jenis workout len so dat bleyh break my plateau easier...mmg 'berkuah' peluh blek gym...peluh bleyh isi full dlm mineral water bottle large size nyer~

DINNER:

-a glass of soy milk + 3pc full oat biscuit...

Puasa Day 2

DAY 2

SAHUR :
- terlupa bangun sahur...heeee~~~ tp naseb baek dh niat.....

WORKING HOUR:

-arini buzy!!!

EVENING:

-blek keje awal pkul 4pm & terus p tolong boyfriend niaga kt bazaar ramadhan....penat giler!! boleyh dikire satu workout gak...

BUKA:

-makan 2biji kurma, 2stick sata (1stick 3biji), ayam percik (small one) and teh bunga....

DINNER:

-i small bowl yong taufu, i small bowl taufu fah & 1glass soy milk...

WORKOUT:

-xworkout pape sebab penat sgt arini...gym pon xleyh p lagi sebab badan still saket....tp before tido buat weight lifting & abs crunch jew...

Puasa Day 1

DAY 1

SAHUR :
- makan sup sayur sahaje sebab pagi tu family sume ade dan dorg makan nasi brsama2 lauk2 yg len...i just mampu telan sup jew....

WORKING HOUR:

-xkeje coz 1st day of puase... lepak2 kt uma ngan family...but i still doing my office work kt umah...ade project kne siapkan...

EVENING:

-petang2 bawaklah adik2 p bazaar ramadhan...layankan ape dorg nk beli...

BUKA:

- i ate everything!!! Sebab 1st day buka with family...Murtabak, nasi goreng china, nuggets, ayam goreng, kuih2 goreng 7 soya cincau....in de end i muntahkan sume balik sebab rase bersalah kt badan sendri....then perut i kosong balik...baru selesa...

DINNER:

-i makan taufu fa, buah apple & soy milk...

WORKOUT:

-xp gym sebab muscle sore still xbaek2 lagi...

I was request not to stop blogging!!!

YEZZA!!! Kenape tajuk entry kali mcm ni?? sbb trdapat beberape blog followers i xbagi i stop blogging...they want to know more bout my progress of losing my weight..relex lah guy~ chill...i stop blogging sementara jew sbb nak break plateau ni jew...and kebetulan bulan puase plak tu, lagi mls nak blog2 ni...tp xpelah...at least ade gak peminat2 yg sudi nk mentelaah blog i ni...u guys are my supporters!! korg nyer pasal, i accept dat request dgn senang ati~

Dah masuk dah bulan puase ek?? kejap jew~kalau nak cakap isu2 berdiet time bulan puase ni, banyak rasenyew...tp biar Diane betolkan mind-set korg kpd korg yg rase bulan puase ni adalah bulan diet, XBETOL TUHH!!! dh terpesong plak niat berpuase tu kang...dan salah gak kepada org yg suka cakap, "Eh, aq dh terlebih makan arini, sok puaselah! nnti kurus blek~" (dlm bukan bukan puase) ...Hummm...Diet adelah diet, puase adelah puase...Context yg xsame...jangan di salah maksudkan....

Puase eh? dr lepas imsak smpai ke buka, adelah lebih kurang 13jam-14jam kite tahan lapar...bagi masa tuk enjin dlm badan kite berehat sebulan... Boleyh tahan xmkn xminum dlm amount of time panjang mcm tuh?? boleyh klo kite sahur, xboleyh klo xsahur or makan pape lgsg de nite before... Sahur tu pon ibarat breakfast jugak, once kt skip, de whole day kt akn lembik and attemp to eat more than sepatutnyer time berbuka nnti...Bersahur tuh dapat boost metabolisme kite....klo xsahur perut korang akn berdendang lagu keroncong mak yong sepanjang ari...selesa ker klo perut mcm tuh...I tahu mmg ramai malas nk bangus sahur...macam2 alasan...Yer, i pon pernah berperangai buruk mcm tu jugak and still buat smp skg (skg dh kne rajinkan dri tuk bgn sahur wlwlpn penat) sbb xmo kelaparan siang ari nnti...

Sahur tu xperlulah berat2 sgt klo rase malas nk prepare makanan tuh....As for me, i mkn yg fast & easy to make...cereal, milk or oat...telan jew bende2 tu sume wlwpn tekak xslera....

Bler kita sahur at least kurang sket nafsu time buka nnti...Ape lagi isu BOROS kt bazaar ramadhan...sume mengeluh biler pas buka puase..mengeluh sebab wallet kering, shopping rabak kt bazaar td sampai xhengat dunia! sebab ape bleyh jadi mcm tu?? sbb time kita sahur td, tenanga yg dibekalkan xcukup smp time buka...itu yang p bazar dgn perut 'berkeroncong mak limah' beli sume makanan kt bazaar tu....klo boleyh dgn payung2 bazaar skali die nak beli..Agak2 lah klo nak beli kt bazaar tu...I tujukan ni tuk org2 yg dlm program'diet' die yg jgn smpai jd diet yo-yo... Dah 2hari i p bazaar ramadhan, masyaallaahhh...mmg kecur air liok sepanjang berjalan kt situ...tp i pelik sket...i akn berjalan khatamkan satu round de whole bazaar then baru i patah blek tuk beli...u wanna know y?? ni cara i lah...

First, sebelum p bazaar, pikir dlu ape yg nak di beli...Rancang dlu...Then kalau boleyh, sebelum turun dari kereta tu, simpan duet bebyk dlm dashboard kete, bawak bbrape hengget cukup2 ape yg kite dh target nak beli td...Disiplin & konsisten kne ade....Then, terus p cari ape yg korg nak beli td...jangan singah menyinggah kt gerai2 yg korg rs makanan die giler menggugat iman tp unhealthy...just bt bodo...jgn dilayan sgt nafsu tu...pas dh beli ape yg kt cari, terus balik...sbb confirm duet korg dh abes kt tgn tuh...coz duet yg selebihnyew sume tertinggal dlm dashboard kete...mesti korg dh malas tuk patah blek ambek duet... I kt bazaar i akn make sure i will never buy makanan yg oily, fried, greasy or bersantan2 ni..sbb i dh 2bln tggalkan makanan jenis mcm tuh...tekak dh terbiase makan rebus2 & panggang2...tapi sekali sekale 2minggu sekali boleyh makan fried food (contoh mcm karipap) sbb nak buang rs craving...tp berpada2 makan tu...seketol dua jew..jgn lebih2...

Brbuka puase pulak...Diane's way...Secara jujur i cakap, i dah 2ari xp gym sejak start puase & muscle sore (sbb hit gym dasyat4ariberturut2 last week) all over my body...And my weight still on track coz i cerewet dgn ape yg masuk dlm mulut ni...my calorie diary sentiase up to date...xleyh miss... So disebabkan 2ari puase & 2ari tu jugaklah xpegi gym, i kne betol2 control ape yg i makan...

First day buka ngan family ari tuh, agak mewahlah makan sbb berbuka dgn family katekan...i melantak agak melampau2lah (sebab tgk family sume men bedal jew selagi perut xboncet) smp xpikir i on my program...For melampau tuu cukuplah dengan 2senduk nasi goreng cina, sepotong besar murtabak, 3gelas soya cincau, 4biji kuih and 3biji nugget....Ape lagi, pas jew buka, badan rase xsedap perut pon xselesa....persaan makin rase bersalah....Cepat2 masuk toilet and i muntahkan sume yang i makan (jangan tiru aksi ni kt uma yew adek2) dari A smp Z...Hampas betol Diane ni...membazir....Pas dh penat muntahkan sume balik, baru badan & perut rs selesa...baru mood rase hepi....tp tension sbb kne marah dgn mak, pas makan muntahkan blek...Sorry mak, badan saye dh xmampu nk tampung bende tu sume....

2nd day berbuka, berbuka dgn my boyfriend sambil temankan die niaga Roti John kat bazaar...bayangkanlah godaan dok kt bazaar dr pkul 5 smp buka....sebelah kiri ayam2 goreng, ayam percik, depan yong taufu, ayam panggang, sebelah kanan murtabak, mee kawahlah & macam2...my boyfriend plak buat roti john die yg memang terbaek tuh!! i tolong bungkus sume roti2 tu...fuhh...tergoda jiwa & raga tgk makanan yg ade sekeliling...sebelum nak tggu waktu berbuka, i p lah jejalan kat bazaar tu tuk belanje sket...hehehehe...rase genap 4kali tawaf bazaar tu sbb nak cari the healthiess food yg ade kt citu...susah giler! sume bergoeng, berminyak, berlemak & xde yg memikat jiwaku ini yg dh 2-3bulan makan makanan berebus or panggang...nak beli ayam panggang, xboleyh...sebab dorg renjis2 minyak2..aduhhh~ saket pale gak ar nk beli ape....last2 beli yong taufu 4cucuk, taufu fah & sata 2cucuk...tu jew sumber protein yang dimasak secara sihat yg i brani makan....Aduh...igt senanh kew nak burn fat 0.1kilo tu...seksa beb...i yg kerap p gym (sekarang di gelar GYM FREAKO) ni pon beberape kali give up nk buat workout coz lemak banyak & susah sgt nak burn...bukan senang nk lalui mase workout kt gym...pas workout baru rase victory! Jadi, berbalik semula kepada crite berbuka...so tu jelah yg i beli & plus i share2 makanan tu dgn bf i...die pon on diet gak...die pon dh banyak susut just jage ape yg die makan...

Buka tuk arini ape ea?? agak xsurelah...tapi rase2 macam nk p cari rolled oat yg kasar2 tuh...nak p beli kat Jusco...kat Jusco jew byk jual barang2 imported...senang sket nk cari pape makanan yg imported...bukannyew ape...before dis i makan quaker oat...bukan ckp quaker oat tu xbgs, ok jew...tp klo nak effect yg lagi bagus p cari rolled oat yang kasar2 tu...yang oat die nampak sebijik2 tu...tu lagi terbaek lah! kt Jusco ade...kat Cosway pon ade...I will list down semula macam i buat before this my diary fitnes dlm next entry i....

Keep on reading...

Get Fit IN 12 Week Fay Hokulani way!!!!

It's called The Explode Program. This routine will last you for the next 12 weeks and will focus on total body strength while losing fat.

Get ready to have 4 days of intense lifting a week, with 3 days of cardio.

20 RULES OF THUMB before I give you the breakdown:

FOOD & REST

1. Eat a meal within 3 hours before your workout, with at least 15g of protein.

2. Eat a meal within 1.5 hours after your workout, with at least 20g of protein.

3. If you can't eat a meal until later, make sure to eat a protein bar or a protein shake within 45 minutes of your workout's end, and eat a full meal as soon as you can, no later than 3 hours later.

4. Of course get plenty of complex carbohydrates and veggies.

5. Never let yourself feel hungry, never be too full. Ideally you are eating 4 small-medium, balanced meals a day.

6. Schedule your meals and try to eat at the same time everyday.

7. Get 7-9 hours sleep a night now that you can.

8. Drink 2 liters of water a day. Don't be afraid of bloating!

WORKOUT

9. Warm-up for 5 minutes of jogging on the treadmill before your workout.

10. Get loose with some dynamic plyometrics if you have to (i.e. push ups, shoulder rotations, hip twists, neck rotations, etc.) for a few minutes.

11. During your workout, aim for 1.5 - 2 minutes rest in between sets.
- Breath out during the exertion phase of the rep. Forcefully. Breathe in during the negative phase.

12. For any exercise that requires you to bend your knees, LOOK STRAIGHT or UP.

13. Stretch for 10 minutes at the end of every workout.

14. If you are going to combine cardio and strength training, always leave the cardio for AFTER the weights, and do it for at least 25 minutes without walking, no matter how slow you have to jog.

15. Don't be afraid to ask for a spot or some form tips from a personal trainer. Form is much more important than weight at this stage.

16. When I say 8 reps, I mean at a weight and intensity that you can barely do a 9th, and could definitely not do a 10th without totally screwing up the form.

17. There is a reason I have chosen an 8 rep range – for optimum for strength building and fat loss if done properly. You have to make sure that your intensity is up, you are choosing the right (heavy) weight, and your breathing is powerful.

18. Concentrate on using the muscle group you are working out on. Make every rep count and do not simply 'follow the motion'.

19. 14-16 sets per lifting session should burn you out and allow you to finish after about an hour. If your timing is slower, you are resting too long.

20. Drink at least a small glass of water for every 20 minutes you spend lifting.

Read, remember and apply.