Ramadhan Food And Workout Log Day 3

Hello there...

This morning I experienced what us locals would call 'perut masuk angin', meaning I felt gassy. I think it is because I haven't been eating a lot since Ramadhan started. I also had tummy ache, kinda like the one I experience each time I get food-induced gastric.

I increased my food intake for both Sahur and Iftar as you will see in my food log. I also did a cardio and resistance training this morning and I swear my abs died an agonizing death when I did the Plank pose.

Anyways, here is my 3rd log for the month:

Sahur
1 mug Red Guara
3 dates
4 glasses of water
Fried noodles with chicken slices
1 small slice of chicken pie.
*All eaten well spread out within an hour

Iftar
1 large slice of chicken pie
150ml Tropicana Twister Orange Juice (watered down)
2.5 slices of home-grown pineapple
150ml homemade pineapple juice
1 slice chocolate cake

Supper
1 slice chocolate cake


Workout
30 minutes cardio, walking at low to medium intensity.

30 minutes resistance training, high intensity including Plank pose if 10, 25 and 25 seconds.


Water
3 Litres



One thing I will say though, I regret following a magazine's instructions of doing 3 sets of 8 repetitions for every resistance move. I followed it because it says that it is an appropriate starting point for beginners. To be honest, I still feel that it was too much. I fear that I might have overworked my muscles and will probably not be able to do resistance training again for the next few days. We'll see.

This is all for now. I wish you a great weekend and thank you so much for taking time out of your day to read this post. I hope to see you in the next one. Cheers!


Love,
Phy

Ramadhan Food And Workout Log Day 2

Hello there,

Here is my log for day 2 of Ramadhan.

Sahur
3 kurma
2 glasses of water
1 medium slice of chicken pie

Breaking of Fast
3 kurma
2 glasses of water

Dinner
1 portion of fried noodles with slices of chicken
1 bowl of ABC

Supper
200ml Milo with a pinch of cinammon powder


Workout
None


Water Intake
2.5 Litres


Thanks for reading this post. Any suggestions for a healthy, simple Sahur/Sungkai meal or effective exercise moves are welcome. See you in the next post. Cheers!


Love,
Phy

Ramadhan Food And Workout Log Day 1

Hello there..

Ramadhan is a great time to lose weight and I am not about to let this opportunity to lose a few kilos pass me by just like that. Hence, I decided that it would be good for me to record my food consumption as well as the exercises that I do. This is so that I can pinpoint areas where I can improve.

I also personally find that keeping track of both kind of helps me to be more concious of what I eat and motivates me to move. There is just something satisfying about seeing good choices being put down in writing.

Without further ado, here is my log for the first day of Ramadhan.

Sahur
2 slices of white bread
Tuna mayo spread
3 dates
2 glasses of water

Breaking Of Fast
3 dates
1 glass of water
1 mug punk Dragon Fruit protein drink

Dinner
1 serving if long beans sauteed with slices if sausage
1 small slice of homemade chicken pie

Supper
175ml Milo with a pinch of cinnamon


Workout
Plank pose 20, 25 and 25 seconds.


Water Intake
2 Litres

Thank you for reading this post. See you in the next one. Cheers!

Love,
Phy

Lifestyle Change Day 37: Running Again

Hello there...

I started jogging again today and as expected, my fitness level seem to have lowered a little bit since my last session. I maintained my last routine although I was tempted to increase my walking time in between runs. Pat on the shoulder for that.

Anyways, here is my log for today:


Food

Breakfast: 1 white bread toast, 1/2 slice Cheddar cheese, 1 mug protein and hazelnut coffee (1/2 sachet).

Brunch: 1 kurma.

Lunch: 1 1/2 Japanese inspired chicken wings (oven-baked), 1 piece Cadbury chocolate.

Tea time: 1 mug mocha hazelnut with cinnamon, 1 kurma, 1/2 slice Cheddar cheese, 1 white bread toast.

Dinner: 1 pkt instant noodles, 2 chicken drummet (1 fried, 1 baked), 1/3 serving of French Beans sauteed with mushroom chicken sausage, 1 piece Cadbury chocolate.


Water intake: 3 litres.


Exercise

- Strength training (Jorge Cruise programme)
- 20 minute jog.


See you tomorrow. Cheers!

Love,
Phy

Lifestyle Change Day 36: Grazing.

Hello...

I have been grazing all day. It's so weird how being sick makes grazing seem like it's my 'right'. Sudah la 4 days sudah tidak jogging. Huwaaa... It rained heavily last night and the road was soft anyways (excuses, excuses). It would be hard to concentrate on running while trying not to slip and slide on the slippery road.

To be honest, I think I was a bit tired of running. I was starting to dread it and it was becoming a struggle for me. My legs hurt really badly as well. However, the good news is I am feeling so much better now after a few days off and I am actually raring to go running tomorrow. I really hope that the weather would hold up tonight until after my jogging session. I would be very disappointed if I can't go running tomorrow.

Let us have a look at my log for today:


Food

Breakfast: 1 mug protein and black soyabean drink, 2 slice of white bread toast, 1 slice Cheddar cheese.

Brunch: 1 choc chip cookie.

Lunch: 1/3 portion of fried rice, 2 handfulls of fries with mayo and BBQ sauce.

Tea time: 1 mug hazelnut coffee, 2 portion of fried rice.

Pre-dinner: 2 mini black bean pau.

Dinner: 1 portion of rice, 1/4 serving abalone mushroom sauteed with onions and shoyu sauce, 1 cut stewed chicken, 1 1/2 mushroom sausage, 4 teaspoon thick Milo with cinnamon.


Water intake: 2 litres.


Exercise

Nil! Huhu...


See you tomorrow. Cheers!

Love,
Phoebe

Lifestyle Change Day 35: The 1 Kg Game

Hello there...

I lost 1kg again. Somehow that 1kg loas has lost it's charm because I have been gaining and losing the same 1kg the past few weeks. Kinda like tug of war. I haven't been watching my diet too closely but of course I did portion control.

I was inspired to experiment today by making a Japanese inspired fried chicken. Delish! Again, will share the recipe once I have made improvements to it, insyaAllah.

Without further ado, here is my log for today:


Food

Breakfast: 1 1/2 serving of protein and black soyabean drink blended with 1 apple.

Lunch: 1/2 portion white rice, 1 1/2 fried chicken wings (Japanese inspired), 1 cut of chicken (stew).

Tea time: 1 mug hazelnut coffee.

Dinner: 1 portion potato salad, 2 cuts of stewed chicken, 1/3 serving of sauteed kecipir.


Water intake: 3 litres


Exercise

10 minutes walk. Low intensity.


This is all for today. Cheers!


Love,
Phoebe.

Lifestyle Change Day 34: Not Feeling Well

Hello..

I have been feeling under the weather these past few days. I have a throat infection a wound that can't seem to get better amd another health issue that I won't mention. I skipped my jog session today because I didn't feel up to it and I am quite worried on how that would impact my fitness level.

I have also been worried about financial matters. It's always there at the back of my mind. I am feeling stressed out, sad, always tired, always irritable and what not. Sigh...

Okay, enough. I won't rain on your parade more than I've already done (sorry about that). So let's have a look at my log for today:


Food

Breakfast: 1 mug protein and black soyabean drink, 2 slices of toast, 1 slice Cheddar cheese.

Brunch: 1 mug mocha hazelnut with cinnamon.

Lunch: Chicken rice (1 small serving bowl of yellow rice and steamed chicken breast), 1 tall glass of cincau susu drink.

Brunch: 1 mug mocha hazelnut with cinnamon.

Dinner: 1/2 portion of white rice, 1 small piece of fried yam, 1/3 cup of baby corn, mushrooms and chicken pieces, 5 teaspoon of thick Milo with cinnamon.


Water intake: 2 litres.


Exercise

20 minutes walk. Low intensity.


See you tomorrow. Cheers!


Love,
Phoebe

Lifestyle Change Day 33: Lemon Love

Hello,

Today I was inspired by Cooking For Real on the Food Network Channel to make fried chicken with lemon and lime zest and immediately went to the supermarket to buy the ingredients. I only used lemon zest and let me tell you, the outcome is fantastic! Now I know why Westerners use it in their dishes. Will be sharing the recipe here after I have improved on it, insyaAllah.

Here is my log for day 33:


Food

Breakfast: 1 mug protein and black soyabean drink, 2 slices of white bread toast, 1 slice of Cheddar cheese.

Lunch: 1 portion white rice, 4 chicken meatballs in BBQ sauce, 1 fried chicken wing with lemon zest.

Tea time: 2 peanut cakes, 1 mug hazelnut coffee.

Dinner: 1 portion white rice, 3 chicken balls in BBQ sauce, 1 1/2 fried chicken wing with lemon zest, 5 teaspoon of thick Milo with cinnamon.


Water intake: 2 litres


Exercise: 20 minutes walk. Low intensity.


That's all for this time. Cheers!

Love,
Phoebe

Lifestyle Change Day 32: Challenging Myself Again

Hello hello...

Today is jogging day and I upped the ante by maintaining the distance but decreasing the resting time in between jogging sets. When I 1st started I would walk 3 rounds for every 3 rounds I jogged. Then I reduced it to 2 rounds of walking for every 3 jogging rounds.

Now I am doing 1.5 rounds for every 3 running ones. It's a bit of a challenge but feels great after it's over. I have also been increasing my speed during my runs and I find that it's more energising compared to the slow jog.

By the way it rained yesterday and the road was soft and slippery so it was quite distracting. Not only did I have to be concious of my speed, I also had to keep myself from slipping in certain areas. Believe me, it's extra tiringwhen you can't focus mentally.

Have a look at my log for today:


Food

Breakfast: 1 mug protein and black soyabean drink, 1 apple, 1 blackbean pau.

Lunch: 1 roasted chicken wrap (1 pc of store bought pratha, 1/3 serving of sauteed Kecipir vegetable, homemade pickled red onion, 1 roasted chicken breast), 1 small slice of orange butter cake.

Tea time: 1 pc of Kueh Bulan, 1 mug of Hazelnut coffee.

Dinner: 1 portion fried rice, 2 cuts of roast chicken, 5 teaspoon of thick Milo with Cinammon.


Water intake: 4 litres.


Exercise

-20 minutes jogging. Medium intensity.

-20 minutes walking. Low intensity.


This is all for now. Cheers!

Love,
Phoebe

Lifestyle Change Day 31: Sugar Rush

Hello there,

I overdid it today especially with the sugary stuff. It was awful. Normaly I am able to resist temptation but these past few days, more so today, the sweet things seem to be at the edge of my conciousness at all times. It was really hard to ignore.

I think it's not only lack of willpower per se but also because I have been awfully worried and stressed out about money. The bills are piling up and no one has called me in for an interview yet. Sigh... Oh well, I need to remember that tomorrow is a new day and make every effort to do better than today, insyaAllah.

Anyways, here is my log for today:


Food

Breakfast: 1 mug protein and black soyabean drink, 1 slice of white bread toast, 1/2 slice Cheddar cheese, 1 apple.

Brunch: 2 sweet biscuits, 5 teaspoon of thick Milo.

Lunch: 1 pkt instant noodles, 1/2 serving of steamed French beans, 1 spring roll.

Tea time: 2 donuts, 2 pcs of Kueh Bulan, 1 cup Tau Fu Fah in Gula Melaka.

Dinner: 1 Martabak Indonesia.


Water intake: 3 litres.


Exercise

20 minutes walk. Low intensity.


Until tomirrow. Cheers!


Love,
Phoebe

Lifestyle Change Day 30: It's Creeping Back

Hello there,

I am worried. It seemed that ever since my days of indulgence in KK, I can't seem to recover my improved eating habits.

I have been eating a LOT and I can't stand having sweet biscuits and birthday cake leftovers in the house. They seem to call my name and are like a thorn in my conciousness.

Have a look at my log for day 29 (it's utterly depressing):


Food

Brunch: 1 1/2 serving of protein and black soyabean drink, 1 apple.

Lunch: 1/3 steamed fish with spicy homemade dressing, 1/3 serving of vegetables (steamed French beans and carrots), 1 roti canai, 1 curry chicken drumstick.

Tea time: 1 mug hazelnut coffee, 2 big slices of orange butter cake.

Dinner: 1 portion potato salad, 2 portions of fried rice, 1 curry chicken drumstick, 2 sweet biscuits.


Water intake: 3 litres.


Exercise

-20 minutes jogging. Medium intensity.

-20 minutes walking. Low intensity.

-8 minutes strength training (Jorge Cruise Programme)


Stay tuned for tomorrow's post. Cheers!


Love,
Phoebe

Lifestyle Change Day 29: A Birthday Celebration.

Hello,

Today is my grandmother's 96th birthday and it was food galore! Check out my log below to see what I ate.


Food

Breakfast: 1 mug of protein + hazelnut coffee drink.

Brunch: 2 slices of toasted white bread, 1/2 peanut cake

Lunch: 1 peanut 'kochung' (leaf-wrapped glutinous rice), 1/2 roti canai, 1 chicken drumstick cooked in curry, 1 fork of fried noodles.

Tea time: 2 slices of orange butter cake.

Dinner: 2 portions of fried noodles with chicken slices, 1 cut of herbed chicken, 2 cream biscuits.


Water intake: 4 litres


Exercise

30 minutes walking. Low intensity.


See you tomorrow. Cheers!


Love,
Phoebe

Lifestyle Change Day 28: Weigh-in Day.

Hello there,

I weighed myself today and I gained 1kg. This sucks. Its like 1 step forward, 2 steps back. I feel like giving up. All that running under the hot sun, abstaining and what not only to gain 1 effing kg?

Then again I have to say that there were things that I didn't do. For one thing, I didn't drink a lot of water while I was in KK. I missed my jogging session, didn't eat enough greens the whole week and indulged in food during my time in KK. I do feel that I exercised portion control but I guess I could have done better.

Lesson of the day? I not only need to be concious of what I should NOT eat, I should also be concious of what I SHOULD eat and do. I also need to move more aside from my jogging session as I did in week 1. If I don't lose 2kg by the end of week 5, I will consider counting calories. Hopefully it won't come to that.

Check out my log for today:


Food

9.00am: 1 slice of white bread toast, 1/2 slice of Cheddar cheese, 1 apple, 1 mug of protein and black soyabean drink.

1.00pm: 1 small chicken pie.

5.30pm: 1 slice of toast with 1 peanut cake.

8.00pm: 1 portion of fried rice and 1 serving of sauteed kecipir vegetable.


Water intake: 4.5 litres


Exercise

Jogged for 20 minutes. Moderate intensity.

Stay tuned for the next post. Cheers!

Love,
Phoebe

Lifestyle Change Day 27: My First Voting Experience.

Hello there,

So the much anticipated GE13 is finally here and I woke up early, not unlike a kid excited for her 1st trip to the beach/fun fair. It was 9.30am when we finally went to the school we were to cast our vote at.

To be honest, this morning I was still unsure on which party I should vote. I made my final decision on my way to the polling center. When I opened my ballot paper and saw the list of candidates, I suddenly felt emotional.

There are certain names on that list that had been in the political arena for years and were once said with reverence. It's a pity that they have become so complacent and rely solely on what they did in the past to win all this time.

I made an 'X' on each ballot paper all the while trying to make sure that it does't touch the sides of the squares, I don't smudge the ink on the papers and balancing a struggling Sophie. The whole process was completed within 10 minutes since there wasn't a lot of people in my lane. We'll see what the results are tonight I expect.


Food

Breakfast: 1 slice of white bread toast, 1 apple, 1 mug of protein + hazelnut coffee.

Brunch: 1 roti canai with curry and dhal gravy.

Lunch: Instant noodles, 5 mini pretzels.

Tea time: 4 pcs of homemade chicken meatballs with mayo and lemon sauce.

Dinner: 2 cuts of chicken, 1 1/2 portion of rice.

Supper: 1 portion of potato salad.


Water intake: 4.5 litres


Exercise

Strength training (Jorge Cruise programme)

That's all. Stay tuned for day 28, which will be my 4th weigh-in. Cheers!


Love,
Phoebe

Lifestyle Change Day 26: Freaked out!

Hello there,

I missed my Thursday morning jog session because I was in KK at that time and so in total I hadn't had a jog in 3 days. I started running again today and I noticed that I got tired very early in the run.

I don't know if it was just a coincidence or if missing 1 workout session really affects the body that much. Whatever it is, it really freaked me out. I mean if it is the latter, imagine how unfit you'd be if you miss a week's or a month's worth of workout? That would really be like going back to the drawing board and stink big time. I can't afford to miss a workout from now on. I don't want all my hard work to go to waste, Na'udzubillah.

By the way, tomorrow is Malaysia's 13th General Election. I will be voting for the 1st time and I'm so excited and nervous. Yeah, nerdy I know but I really want to do my part as a Malaysian citizen. I will also be able to tell my Sophie that her mama was there during one of the most crucial GE in Malaysian history...^^ Who will I be voting for? Undi adalah rahsia la, mana bulih kestaw.. Hehe..

Check out my log for today:


Food

Breakfast: 1 slice of white bread toast, 1 apple, 1 mug of protein and black soyabean drink, 1/2 slice of Cheddar cheese.

Lunch: 1 portion or rice, 1/2 serving of mixed veges, 2 chicken nuggets, 3 homemade chicken meatbalss in sweet and spicy sauce.

Tea time: 1 slice of white bread toast, 1/2 slice of Cheddar cheese, 1 homemade chicken meatball in sweet and spicy sauce.

Dinner: 1 portion of rice, 4 homemade chicken meatballs in sweet and spicy sauce.


Water intake: 4 litres.


Exercise

- 25 minutes jogging session. Medium intensity.

- 2 sessions of strength training (Jorge Cruise Programme). Low intensity.

- Walking, cumulative of 30 minutes. Low intensity.

This is all for now. See you tomorrow. Cheers!

Love,
Phoebe

P/S: My 4th weigh-in is a day away and I am hoping that all those indulgences won't show up on the scales. Haha..

Lifestyle Change Day 25: Being Concious.

Hello hello...

On day 25 I still indulged a little bit and this time it is with donuts. Now, I am not a big donut eater. It is not my vice but since Big Apple is only available in KK and I don't get to go there that often anymore, I decided to have it.

I wanted to limit myself to 2 donuts but I can't make up my mind which. I wanted them all! I decided to buy six to share with my family back at home. When I arrived home (pat on the back for not eating any of the donuts during the journey) I divided each of the donuts into 3 equal pieces (for me and my parents).

By having 1 piece of each donuts, I get to taste all 6 varieties yet eating only the equivalent of 2 full donuts. Great isn't it?

1/3 x 6 = 2

Check out my food and exercise below:

Breakfast: 2 1/2 portion of fried mee hoon, 1 stick of fried wonton, 1 stick of fried prawn flavored balls.

Lunch: 2 portions of fried rice, 1 stick of fried chicken balls, 1 fried sausage.

Tea time: 1 donut (3 mini pieces).

Dinner: 1/2 portion of rice, 1/2 serving of sauteed French beans, 2 cuts of chicken (bought), 1 donut (3 mini pieces)


Water intake: 3.5 litres


Exercise

Walk around in the mall.


Until tomorrow. Cheers!

Love,
Phoebe

Lifestyle Change Day 24: Just A Little Bit.

Hi there..

Today is another day of indulgence. You know what dear readers? I find that I feel full easily now and that if I eat till I am full (not even beyond full), I tend to get tummy aches. I guess my stomach is already used to eating less. Yay!

Check out my log for day 24:


Food

8.00am: 1 apple.

10.00am: 1 chicken muffin, 1 tall-sized Chocolate Cookie Crumble Frappucino.

12.30pm: 1 original Chee Cheong Fun, 1/2 mug of Milo.

4.00pm: Approx. 10 mini pretzels.

5.50pm: Approx. 10 mini pretzels.

8.00pm: 2 portion of shoestring fries, 1 grilled chicken burger (with 1 slice of bun).


Water intake: 1 liter.


Exercise
Walk around in the mall.


This is all for day 24. Cheers!

Love,
Phoebe.

Lifestyle Change Day 24: Just A Little Bit.

Hi there..

Food

8.00am: 1 apple.

10.00am: 1 chicken muffin, 1 tall-sized Chocolate Cookie Crumble Frappucino.

12.30pm: 1 original Chee Cheong Fun, 1/2 mug of Milo.

Lifestyle Change Day 23: A Day of Indulgence

Hello there..

On Wednesday I went to the big city to meet my dearest friend and boy did we let 'er rip in the food department. I had been hankering for Sushi Tei's Salmon Mentaiyaki for the longest time and I must say, it was worth the wait. I have a habit of taking pictures of my food (to my mum's annoyance, but then again, who doesn't nowadays eh?) and when I snapped the SM, I felt as if I was taking a photo of a celebrity. I took a bite and I swear it practically sang in my mouth. This dish totally deserves it's own sound track like Superman, Spiderman and all the WWF wrestlers. Okay that came out of nowhere and I digress.

Anyways, it was a day of indulgences as you will see in my food log below. Have I forgotten about my healthy eating routine? Not really. I am proud to say the I stopped when I felt full (I know, I know. You're supposed to stop when you're 80% full but I am working on that) instead of going full speed ahead as I used to do a little over 3 weeks ago. I still controlled my portions. For example, I ordered a Grande-sized Chocolate Cookie Crumble Frap to share with my friend instead of a Venti all to myself as I used to do. That is an improvement and I love it because it is not a restrictive diet yet still works. I also try to drink plain water whenever I can.

Have a look at my log for day 23:


Food

Breakfast: 1 apple, 2 slices of white bread toast, 1 Cheddar cheese, 1 mug of protein and black soyabean drink.

Brunch: 1 small packet of fried mee hoon.

Lunch: 3 Salmon Mentaiyaki sushi, 1 Salmon Mentaiyaki fillet, 1 bowl sushi rice, 1/2 glass of Orange juice. (Sushi Tei)

Tea time: 1 1/2 chicken meatballs, 1/2 Grande-sized Chocolate Cookie Crumble Frappucinno.

Dinner: 6 soft shell crab rolls, 1 sushi with cheese and fish roe, 1 bite of unknown fish from sushi, 1/2 Salmon Mentaiyaki. (Sushi King)


Water Intake: 1.8 litres.


Exercise:

Walking around in the mall.


That's all for now. Cheers!


Love,
Phoebe

Lifestyle Change Day 22: Mediocre Day

Hello there...

Here is my log for day 22:


Food

Breakfast: 2 slice of white bread toast, 1 apple, 1 slice Cheddar cheese, 1 protein and black soyabean drink.

Lunch: 1/2 portion of fried rice, 1/2 fried cheese sausage, 2 cuts of chicken from soup.

Tea time: Hazelnut coffee, 2 pcs of Kueh Bulan.

Dinner: 1 portion fried rice, 1 fried cheese sausage.


Water intake: 3 litres.


Exercise

Jogged for 25 minutes.


See you tomorrow. Cheers!

Love,
Phoebe