Cumulative Walk Distance : 5.2km

Monday  9th march 2015 : 2.6km
Wednesday 11th March  2015 : 2.6km

total time : 75min
the road is inside UIA Gombak
The fence already damaged due some accident last night.

The Walk Diary : Selepas 1 Minggu Berehat

13th November 2014

in the middle of walk path

 pakai kasut bese je..
jalan kaki la katakan

the statistic.
huhuhuu
betullah kata seorang kawan keje dulu yang bernama yeam
mulakan dengan langkah yang kecil untuk mencapai matlamat yang besar
alhamdulillah


for those yang baru nak mula
tak pernah terlambat sebenarnya untuk mengatur langkah
yang paling penting
harus istiqamah

2014 : Day 81 - Day 87 ( 3rd November 2014 - 9 nd November 2014)

Another day another weeks..another update

NO WORKOUT AT ALL THIS WEEK!

Day 81st : 3rd November 2014

Calorie intake : 1775 kcal

Day 82. 4th November 2014

lunch and dinner.

the green soup is creamy chicken veges soup.

homemade

total calorie intake : 1346 kcal

Day 83. 5th November 2014

egg salad for dinner and lentil soup for lunch

calorie intake  : 794 kcal

Day 84th Dinner

6th November 2014

total calorie intake : 904 kcal

Day 85th 

7th November 2014

Dinner

Total Calorie Intake : 1163 kcal

Day 86 - 87 is CHEATING DAY!!

2014 : Day 71 - day 80 ( 24th October 2014 - 2nd November 2014)

Salam...

another update another day to move on..

this is my personal diet diary.

Day 71th
24 Oct 2014
Calorie intake : 1880 kcal 
No workout
#LUNCH


Day 72th and 72th
25 Oct 2014 - 26th October 2014
THE CHEAT DAY!!
YEAY!!

Day 74th
27th Oct 2014
Calorie intake : 1288 kcal 
No workout

Day 75th
28th Oct 2014
Calorie intake : 1350 kcal 

Day 75th
28th Oct 2014
Workout : Briskwalk 40 min

DAY 76

 

Day 76th
29th Oct 2014
Calorie intake : 1873 kcal 

 

Day 76th
29th Oct 2014
Workout : Briskwalk 1 hour 7 minute

Day 77th
30th Oct 2014
Calorie intake : 1762.5 kcal
No workout


Day 78th
CHEATING DAY

DAY 79th
CHEATING DAY

DAY 80th
2nd November 2014
CHEATING DAY BUT WITH WORKOUT
BRISKWALK 10KM in 2 HOURS and 15 MINUTE

2014 : Day 60 - day 70 ( 13th October 2014 - 23th Oct 2014)

salam guys..
update sungguh ni since dah turun 5kg
semoga istiqamah hingga ke akhir perjuangan

Day 60th (13 Oct 2014)
 - calorie intake : 1270 kcal

Workout : leg extension + power lifting + cycling  ( 25 min)

Calorie intake : 1524 kcal
Workout : Briskwalk 40 min
(14th oct 2014)

Day 62
15th Oct 2014
Calorie intake : 1330 kcal
Workout : No Workout

16th Oct 2013
calorie intake : 1645 kcal
no workout








Day 64 - Day 66 (CHEATING DAY!)
*sampai 3 hari kau! penangan gi Marina Cove punya pasal!

Calorie intake : tak ingat
Workout : House core je..

Calori intake : 1160 kcal
workout : jalan - jalan and berdiri
21th oct 2014



Day 69 (CHEATING DAY, DEEPAVALI)
22 Oct 2014

Day 70th
23 Oct 2014
Calorie intake : 1440 kcal 
No workout

2014 : Day 57

My bestie for 57 days. 4 tablespoons for breakfast.
sometimes coating with chicken before stir with virgin olive oil. 
Still eat it even on cheating day. 
#misiakaksadowannabe2016 semoga dipermudahkan. 
#almanshour 
#reflectiontvalhijrah usaha.
ikhtihar.tawakal.doa.percaya pada Allah.

10 th october 2014

2014 : Day 56

9 oct 2014
lunch

2014 : Day 55

8th october 2014

dinner

lunch

2014 : Day 54

7th October 2014

lunch

2014 : Day 50

3rd october 2014

happy breakfast guys

2014 : day 49

2nd october 2014

dinner as usual

air minum banyak2 ye

2014 : Day 48

1st october 2014

infused water

lunch

2014 : Day 47

30th September 2014

138 kcal

170 kcal

stok bekalan hari ini

2014 : Day46 ( Bekal Hari Ini and Workout Routine)

29 th September 2014

bekal arini ni tuk pagi and kunyah2

seminggu tak buat powerlifthing

pancit la

to reach the impossible

Insyaa Allah

Al manshour

Dinner : Mee Hoon Tomyam ( 220 kcal baru daa)

2014 : Day 44 (Homemade Laksa On Cheat Day)

27th September 2014
Cheating Day With Laksa Penang Homemade

2014 : Day 43

26th September 2014

Mihun plus chicken : 415 kcal
daging masak merah : 140 kcal

no workout done

total calori intake : 555 kcal

2014 : Day 42

25th september 2014.

calorie intake : 2730 kcal
 no workout at all

204 : Day 41

24th September 2014

Bfast :
sandwich tuna dengan salad : 90 kcal
tea with sugar : 260 kcal

milo ais : 130 kcal
betik : 100 kcal
ayam panggang plus salad : 260 + 50 : 310 kcal

no workout

total calorie intake : 890 kcal

2014 : Day 40

23th September 2014

Breakfast :
ayam goreng + 1 senduk mee hoon goreng + kopi susu
270 kcal + 145 kcal + 130 kcal
545 kcal

sweeping floor 15 min
cleaning 5 min
96 kcal


lunch
ayam bakar 2 ketul
salad 1 mangkuk
270 + 70
340 kcal

minum petang
cake 1 potong
teh o ais 3 cawan
1 ketul ayam kfc
160 + 390 + 270
820 kcal


total calori intake 1705 kcal
workout : 96 kcal

2014 : Day 39

22th September 2014

oat : 166 kcal
egg 3x 72 : 216 kcal
anggur hitam : 100 kcal
limau : 70 kcal
betik : 70 kcal
ayam : 130 x 2 + 50 : 310 kcal
pizza: 3 x 289  : 869 kcal
coke drink : 138 kcal


workout :
brisk walk : 96 kcal
lat pull down : 71 kcal
bicycle : 96 kcal
bicep curl : 20 kcal
leg extensuion : 32 kcal
abs crunch : 24 kcal
dumbell side bend : 32 kcal

total calori consume : 1937 kcal
workout : 371 kcal