Day #11 - Day #13

Day #11

weight: 56.3kg (another 0.2kg weight gain. seyes aku cam nk menangis. padahal da start workout)

fat %: 32.9 (ok, ini mendadak ok turun. previous day weight % aku 33.8. penurunan sebanyak 0.9%)

bmi: 22.8 (bile berat dah naik, confirm la bmi naik. owh tidakk!)

visceral fat: 5

body age: 36 (naik lagik setahun. sedey!)

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Day #12

weight: 56.1kg (penurunan 0.2kg. sedey ok, pdhal malam tu aku workout jillian micheal lagik)

fat: 32.9% (maintan yg semalam)

BMI: 22.8

visceral fat: 5

body age: 35 (ok, turun satu tahun)

calories: 1208

Day #13

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weight: 55.6kg (yay!! setelah aritu naik menyebabkan aku sedey berpanjangan!)

fat %: 32.7 (ok, sejak start atkins, %fat dah reduce 0.8%. but still a long way to go)

bmi: 22.6

visceral fat: 4 (omg!)

body age: 35 (duhhh, down gile! bile nk tukar jadik 28 balik ni?)

calories: 1201

Five Ways to Beat the Bloat

by Jillian Micheal

Both salt and sodium are hidden in all kinds of products, including packaged foods, fast foods, frozen foods, canned foods, and condiments, to name a few. In truth, our bodies need sodium. It’s an important electrolyte that helps regulate the amount of fluid in the body, controls blood pressure, and improves the function of nerves. However, when you take in too much sodium, the excess that your body doesn’t need is deposited just beneath the skin where it attracts water. This excess water is retained in your cells which, in turn, can make you look puffy and feel bloated.

You don't have to make yourself crazy over this, because there is sodium in everything! Here are five great tips to help you beat the bloat and keep sodium levels in check this summer:

1. Read Your Labels

This might sound really obvious, but the best way to know is to check. You already are checking your calories, ingredients, and other values (or you should be!), so be sure to take sodium into account too. You might be surprised where high-sodium levels lurk, so don’t just stop at obvious products like soup cans.

-> sejak ber-atkins ni, sebelum nk beli/makan sesuatu, confirm aku akan check nutrition fact dlu. kalo carbs lebey dari 10g per serving, say goodbye. kalo below 7g, itu bole dipertimbangkan lagik, tp kene check gak aritu da makan ape.

2. Ditch the Processed Foods

That’s right. Even though sodium is naturally occurring in certain foods (such as vegetables and dairy items), you’ll still be better off by steering clear of those processed items that are loaded with sodium and preservatives. Just be smart: replace those processed foods with fresh.

-> susah ok nk ditch the processed foods. even breakfast pun aku goreng chicken slice. processed food. and thats for breakfast. and dinner. for lunch je fresh food, sbb cafe yg masak. hahaha. nampak sangat pemalasnye kat situ.

3. Avoid the Prepackaged Stuff

Listen, I’m a realist and I understand that you can’t always prepare a healthy, homemade meal for every meal of the day. That said, limiting the amount of prepackaged and canned foods you consume can save you some serious sodium — and most likely calories, sugar, high fructose corn syrup, etc. Your best bet is to prepare a big meal in the beginning of the week (say, Sunday) and freeze individual grab-and-go portions so you won’t need to break out the TV dinner at lunchtime

-> ok, weekend ni jom bakar ayam!

4. Cut Down on Condiments

Most of us toss a little ketchup on our turkey burger without a second thought, but condiments can be sneaky, salt-laden sources of sodium. Items such as ketchup , barbecue sauce, steak sauce, mustard, mayonnaise and soy sauce, to table salt (this one’s a given), seasonings, and bouillon are notorious for leaving you feeling bloated. Your best bet? Just stay clear!

-> errr. apa rsa kalo tak marinated ayam tu dengan all the herbs and spices? ok ok positive, marinate je, pastu bakar, ilang kot all the sodiom? hahahah

5. Skip the Pickles

Go easy on dairy, and avoid processed meat (hot dogs, jerky, bologna, corned beef), anything pickled (pickles, capers, sauerkraut), relish, ketchup, and butter. If you’re going to partake in these, make sure you’re opting for organic dairy and all-natural, nitrate-free deli meat and hot dogs. The pickles are a tough one (salt is a key part of the pickling process), but there are no-salt pickle recipes out there if you’re willing to try your hand at it.

-> thank god atkins 1st phase did not allowed us to eat dairy foods. hurmmmm

What's Left?

A little worried after those tips that you’re doomed to endure a life of bland, steamed chicken and veggies? Here’s the kicker: salt is NOT synonymous with flavor. Just because you want to be healthy and cut down your sodium intake does not mean you will be eating cardboard for every meal. Here are some sodium-free substitutes you can use instead that will REALLY kick up the flavor: garlic, lemon, olive oil, vinegar, pepper, basil, cayenne, chili powder, cilantro, cumin, curry, dill, garlic powder, ginger, lemon, lime, mint, onion powder, oregano, paprika, parsley, rosemary, sage, tarragon, and thyme.

Day #07- Day #10

Day #07

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weight: 55.9kg

fat: 33.0%

bmi: 22.7

visceral fat: 5

body age: 35 

mahu hilang 2.2kg dalam masa 7hari?

pm saya sekarang!

hahahahha. poyo.

tak payah pm. buat je atkins. insyallah.

pergh, gile gembira yg tak terkata2. sengih je memanjang

Day #08 - Day #09 (Sabtu- Ahad)

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tak timbang, tara tau. tp scary! sbb asik terkantoi je makan.

warghhhh!

sabtu makan megi,

ahad makan megi ngn roti sardin. itu pun makan kepingan paling kecil.

scaryyyyyyy!

Day #10

--------------------------

weight: 56.1kg

fat: 32.8%

bmi: 22.8

visceral fat: 5

body age: 35 

naik 0.2kg? perghhhh! rasa nk nangish! serious!

moga esok lebey baik. petang ni sebelum amik hamza, aku nk sit up mcm nk gile.

tak kira!

Diet Atkins

for those who did not know what diet atkins are all about, let me tell u in a simpler way.

Atkins diet => diet protein.

yang mana anda hanya makan protein dan tidak amik carbohidrat. contoh paling senang. diet nasik. nasik adalah carbohidrat. bila kate tidak amik carbohidrat, bukan la totally cut all carbs. no! salah tu. minimize ur carbs intake.

fyi, atkins diet is divided into 4 phase;
1. induction: min of 2weeks. depending on your weight.
2. Ongoing Weight Loss
3. Pre-maintenance
4. Lifetime Maintenance.

for beginner, like me, im currently in induction stage, in which the carbs intake suggested is no more than 20gram carb each day. sound impossible right? WRONG!

" Had 20 gram karbohidrat selama Induction ini bukan bertujuan untuk menyusahkan anda tetapi untuk memastikan badan anda membakar lemak, bukan glukosa. Dari segi sainsnya, badan akan menggunakan glukosa sebagai bahan api terlebih dahulu sebelum lemak. Jika anda mengehadkan karbohidrat kepada hanya 20 gram atau kurang sehari, store glukosa badan anda akan habis dalam masa 48 jam (2 hari). Selepas tu, apa yang dibakar oleh badan anda sebagai tenaga adalah lemak semata-mata dan dengan cara inilah anda akan menghilangkan lemak"

quote from here

nothing is impossible. i still eat, like a wolf really. tp tak amik carb. which means i monitor my carbs intake closely. i wont eat rice, anything that are made from flour, etc.  and drink plain water. lots and lots of plain water. the minimum should be 3liters per day. since im not a fan of sweet drinks, drinking is not a problem.

menu for induction (bole makan ini saja ye!)

1. ayam
2. ikan
3. dagind
4. udang
5. sayur
6. keju
7. air kosong/mineral: min 1 liter utksetiap 25kg berat.
8. telur
9. kambing
10. puyuh
11. minyak sawit
12. mayonis
13. multivitamin
14. teh o kosong tanpa gula
15. teh hijau
16. cheese

lenlain jangan makan. rasa cam susah ke? teetttt wrong again. senang. sbb sume tu ade kat cafe, jgn amik nasik je. kire kalo ikut org melayu, ratah lauk je la.

sbb aku br bermula, aku berguru dgn member aku yg mengamalkan atkins ni, dan jugak mereka yg telah berjaya.

ni among those yg dah berjaya. jgn tak percaya ok! langsung takde amik ape2, takde perabis duit pun.

click gambar utk ke blog mereka.

kalo mereka boleh berjaya, kenapa tidak aku! choiyok2, lagik 6.4kg to loss!

Day #06

Day #06

------------------------------

weight: 56.4kg

fat: 33.1%

bmi: 22.9

visceral fat: 5

body age: 36 (seyes, tua 7thn. gile ape?)

wahhh, turun lagik 0.4kg!

total weight loss as per today: 1.7kg! wahhhh

padahal semalam diet ke laut!

abg balik beli kopok lekor. abes sume aku makan. errrr...

target, arini tamo diet ke laut, so tat besok bole loss minumum another 0.4kg menjadikan weight saya 56kg! insyallah!

Day #04 - #05

Day #04

----------------

weight: 57.00kg.

ah turun 0.1 kg only.

argh  frust! (baca mcm garry slalu sebut)

Day #05

---------------

weight: 56.8kg

turun another .2 kg.

hurmmm.... lagik 3.8kg utk capai target 5kg reduction before 24th May 2013.

tp target lebey panjang utk tidak lagik pegang angka 5 dihadapan, so lagik 6.9 to go!

hopefully can achieved the long term target within time.
amin.

chioyok chiayok!

Day #01 - Day #03

Day #01

weight: 58.0kg
(timbang umah)

Menu Day #01

breakfast:

yillek! sbb daddy bangun lambat! waaaaa! terus lunch saje!

lunch:
1) ikan bakar 2 ekor- 0.0gram carb


total: 0gram carb

dinner:

1) karipap- sungguh aku tatau berapa carb kat stu.
2) ayam - 1-1.5gram carb
3) nasik segenggam

total: ?????gram carb

ah gila. belum masuk 2hari dah kelaut dah diet aku!

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Day #02

Weight: 58.0kg (ah static, maybe sbb aku belasah nasik segenggam semalam dgn karipap sekeping. ah nikmatt!)

breakfast:

1) scramble egg: 1grm carb

2) chicken slice: 0gram carb

3) cheese: 1grm carb

4) mayonis: 1gram carb

TOTAL: 3-4 grm carb

lunch:

1) chicken: 0gram carb

2) taugeh : 1grm carb

3) baby kailan: 1gram carb

TOTAL: 2-3gram carb

Dinner:

aku belasah nasik goreng seafood.

hancurrr!

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Day #03

weight: 57.1kg (timbang office) 

---> turun 1kg? OMG!!!!!!!!!!

fat: 33.3% ---> turun 0.2! wahhhh

Bmi: 23.2 ----> turun 0.4! wahhh

visceral fat: 5

body age: 36 (3hari diet dah turun sethn! SETAHUN! OMGGG!)

ok, skang walaupun br turun 1kg, aku berkobar2 nk teruskan diet ini.

insyallah!!!

chiok chiok! 

sebelum 24/5/2013 mesti turun 5kg!

Azam & Day #00

aku sekarang makin gemuk. sedar. mmg sedar diri.

paling tak suka bila nk keluar pakai baju ni tak kena, pakai baju tu tak kena. pilih salah itu salah ni salah.

dan malam kelmarin, conversation ini berlangsung

daddy: erm, isteri abg ni dah makin tembam kan (sambil tangan cucuk2 spare tyre kat perut)

mommy: yela tau la org da gemuk.

daddy: takde la gemuk, cume berisi.

damn!

semalam, terus berkira2 nk amik herbalife. owh, bile test member punye shake, owh tidakkk, tekak saya tidak mampu menerimanya, seb bek tak order lagik. kalo takkkkkkk!

so camne?

ada yg perkenalkan dgn diet atkins.

tgk2 cam nice gak.

so hari ni adalah hari pertama diet atkins.

2minggu adalah fasa induction.

doakan aku berjaya.

sape tatau diet atkins sile google.

setiap hari mmg tak bole lebey 20gram carb

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Day #00

weight: 58.1kg (timbang office - weekdays je la bole timbang. ohoi)
58.5kg (timbang umah)

fat: 33.5%

Bmi: 23.6

visceral fat: 5

body age: 37 (seyes tak bleh blah kot tua 8thn!)

Menu Day #01

breakfast:

1) daging masak kicap - 0.5-1gram carb 

2) kangkung belacan - 1-3gram carb

3) tea mix lemon n hibiscus - 1.4gram carb

total: 5.4gram carb

lunch:
1) daging bakar- 0.5-1gram carb
2) kangkung belacan - 1-3gram carb
3) telur - 0.6gram carb
4)ayam -0.5-1gram carb

total: 5.6gram carb

dinner:

1) daging bakar- 0.5-1gram carb
2) telur - 1-1.5gram carb
3) mayonis - 2gram carb

total: 4.5gram carb

GRAND TOTAL: 11.5g carb