(003) My Calori Intake 18/3/21 - 24/3/21
18 March 2021
Berat =77.6kg (maintain), Magic Number =1355kcal
Herbalife (stok baru sampai) semalam.. Minum sbb cukup nutrisi dan xperlu makan byk sebelah pagi 😂 2 scope = 200
Jambu batu 1 biji (150g) = 100
Oren 1 biji = 50
Tghr
Subway sandwiches Roasted chicken (kawan belanja kat office
dia sbb tolong install door security alarm)+sandwich peanut butter [xboleh elak dia dah beli] = 670+100 = 770 (wow)
Dinner (6:30pm)
Nasi = 130
Ikan bakar = 80
Ulam = 50
Mlm
Nescafe kosong = 60
Total kalori = 1440, (lebih target 1440-1355 = 105) blh DIMAAFKAN!
Nampak tak fastfood punya penangan?makan tak kenyang sangat pun tapi nilai kalori mcm makan nasi lunch dan makan dinner. Sbb tu la susah nak turun berat badan... Huhuhu
19 March 2021 (puasa)
Berat =77.6kg (maintain), Magic Number =1355kcal
Sahur
Madu = 64
Herbalife = 200
Telor ayam Kg saiz sederhana kecil = 200
Nasi (xhabis mkn-2suap shj) + Ikan bakar 1/2 + ulam = 130
Buka puasa
Nasi 1 1/2 = 195
Ulaman= 70
Ikan kerisi goreng = 111
Air susu 1 gelas (xdisyorkan bg ada penyakit-anak punya) = 125
Biskut 2 keping(sangat2 xdisyorkan bg ada penyakit-anak punya) 30g = 140
Total kalori = 1235
Cuba perhatian kalori biskut 2 keping je saiz kecil (biskut mentega).. Sbb tu baik makan nasi!
Tambahan biskut/roti putih lagi gula tinggi dan byk trans fat. Byk mudarat dari benefit..
20 March 2021
Berat =77.3kg (turun 300g), Magic Number =1355kcal
Bfast
Herbalife = 200
Oren 2 biji = 100
Jambu batu 1 biji = 100
Tghr
nasi lemak (tanpa sambal) telo rebus 1- tolong habiskan anak punya = 200
Dinner(5pm)
Nasi ayam pedas (homemade) (ayam goreng berlada 2 ketul) = 600
Oat = 166
Total = 1366, Magic Number 1355.. Lebih 11 (small matter)
21 March 2021 (puasa)
Berat =77.3kg (maintain), Magic Number =1355kcal
Epal 1 biji = 93
Telor ayam Kg 3 biji saiz sedarhana kecil = 200
Nasi 1 senduk = 130
Ulaman = 50
Ikan kerisi bakar= 85
Buka puasa
Nasi Dagang ikan = 608
Ulaman = 80
Malam
Sate ayam 1 batang = 36
Nenas 100g = 49
Nasi daging = ambil 1 cup nasi shj. Tetapi kalori sangat tinggi. Klu x pandai budget/kira2 dah memang kelaut pengambilan kalori harian.
Walaupun sedikit sudah cukup untuk membekalkan tenaga utk aktiviti harian. Makan berlebihan membawa padah..cukup utk kegunaan harian yang penting xrasa lapar.. Hahahaha.. Enjoy your food!
Siapa yang masih belum ada magic number? Meh nk tolong kirakan..
Total kalori = 1331, MN = 1355 (pass)
22 March 2021
Berat =77.5kg (naik 200g), Magic Number, MN =1355kcal
Bfast
Mangga = 90
Epal = 93
Nenas 150g = 45
Limau baby = 30
Herbalife = 200
Sandwich peanutbbutter (whole meal) = 100
Daging kambing bakar (300g) = 420
Ulam = 80
Epal 1 = 93
Malam
Sup ayam & sayur = 250
Nescafe o kosong = 60
Total kalori = 1461 ( lebih 111-blh adjust next time)
Sandwiche tu xperlu tp gatal nk makan.. Haha
23 March 2021 (puasa)
Berat =77.3kg (turun 200g), Magic Number =1355kcal
Sahur
Madu kelulut = 64
Telor ayam kg 3 biji saiz sedarhana = 200
Mangga = 98
Epal = 93
Herbalife(klu xambil kena mkn byk xcukup kalori), sy xsyorkan ambil makan apa yg ada shj = 200
Pagi/sahur mmg sy suka makan heavy
Kalori pagi = 655 = Bihun goreng ayam goreng bersambal kot (kenyang sekejap je kan) = Mcd = pizza
Klu makan yang betul 1 hari rasa kenyang..
Buka puasa
Ayam bakar = 90
Ulaman = 70
Nasi = 150
Snack malm
Nescafe o kosong = 60
Kerang rebus (200g) = 120
Nenas 200g = 98
Total = 1243, mn = 1355 (lulus)
24 March 2021
Berat =77.3kg (maintain), Magic Number =1355kcal
Bfast
Jambu batu 1 biji = 100
Oren = 50
Mangga 1 biji = 98
Herbalife = 200
Roti whole meal = 100
Tghr
spegetti homemade = 182
Ptg/dinner
Nasi ayam + sayur = 278 + 80
Tea o = 20
Total kalori = 1108, (lulus)
25 March 2021
Berat =77.3kg (maintain), Magic Number =1355kcal
Sahur
Mangga 1 biji = 98
Telor ayam Kg saiz sederhana 3 = 200
Madu kelulut (masuk dlm Telor) = 64
Herbalife = 200
Roti whole meal = tak makan dah kenyang
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