Diary Diet :p

1.        4-2-13

6.05-6.50 =          jogging

9 =                          nasi putih 6 sendok +

telor cemplung (no goreng)+

saos 1sch

12 =                        1/2 keredok +

kerupuk

16 =                        ½ keredok

19 =                        1/3 mie ayam

2.        5 -2-13

8.15-9 =                jogging

10 =                        1 telor rebus.

Semangkuk sop Kerang,

 ½ mangkuk tumis kangkung,

sambal goreng terasi

4 =                          4 sendok nasi merah.

2 sendok tumis kangkung, 

semangkuk sop kerang,

sambal goreng terasi

5 =                          1 jeruk

6 =                          tolak angin mba jamu

11 =                        ½ mangkuk tumis kangung

11/30 =                 CIRCUIT TRAINING (CT)

12 =                        susu coklat produgen

3.        Rabu, 6-2-13*

6.05- 6:50 =         jln cpt

sepeda 5 menit

sit up push up 30x

8 - 8:30 =              nyetrika

8.30 =                    nasi merah 3 sendok makan, telur rebus, sambal goreng

11 =                        1 jeruk

11.05-11:20 =     CT

12:30 =                  gado2 hampir 1 porsi, bumbu stgh, no kerupuk

18.00 =                  segigit timus putih

19-19:30 =           OR dvd biru (Fat burner)

19;30 =                  pisang stgh,

secuil daging gulai, sdkt gado2, sambal goreng, secangkir teh hijau no sugar

20 =                        yoga buat ngecilin perut 2 menit

21.30-22.05 =     dvd cardio dg beban air 1.5 l

4.        KAMIS

12 =        total rsto ke 2

3:20 =                    pisang stgh,

susu produgen 3 sendok,

sambal goreng dan

 nasi 2 sendok

7-7:50 =                jalan cpt

7:4 5=                    makan pisang stgh

8:15-8:30=           sit up + push up @40X

11.30 =                  nasi merah 3 sendok,

kangkung,

 pepes

20.15 =                  nasi 2 sendok,

 1/4 mangkuk Kangkung,

 1/3 ayam panggang +sambalnya,

 sambal goreng,

pisang stgh

11 =                        1 jeruk,

1/4 delima

5.        JUMAT

1.30 =                    3 gigit kue keranjang

2 =                          susu coklat produgen dua sendok (70kal)

6:30 =                    secangkir teh hijau no sugar,

 stgh buah delima

7-7:45 =                jalan cepat

9 =                          nasi merah 3 sendok,

telor cemplung,

sambal goreng

17 =                        nasi merah 3 sendok,

secuil soto,

bayam 2 sendok

19 =                        nasi merah 2 sendok,

1/3 mie telor goreng pasar,

bayam 2 sendok

23:30 =                  pocari (90 kal)

6.        SABTU, 9-02-13

OR pagi =                             teh hijau no sugar,

jogging HIIt 30' (sakit perut, ternyata HIIT baru boleh setelah makan)

Sarapan =            nasi merah 2 sendok

telor dadar

Makan Siang =   sop ayam,

 1/3 dada ayam,

sambal rebus,

nasi 3 sendok (nasi apa?)

21:30 =                  sop ayam dg 1/3 ayam,

23:30 =                 sop ayam dg  2/3 ayam (mulai flu)

7.        minggu

3 =                          susu produgen coklat 3 sendok

7 =                          oats + jeruk satu butir

19 =                        telor putihnya 1 1/2,

kuningnya 2,

paha ayam 1/3,

nasi putih 3 sendok

8.                Senin, 11-02-13

5.40 =                    sit up, push up @50x

dvd biru (fat burner)

7 =                          susu 3 sendok,

oats

11=                         1 porsi pangsit (-1 pangsit) dan sdkt mie kuah

19 =                        1/3 soto daging,

                                nasi putih 2 sendok

9.                             Rabu, 13-02-13

6 =                          oatmeal+pisang

7 =                          nasi putih + 1 telur dadar goreng

9 =                          teh botol sosro kotak

12 =                        sate + 1/2 nasi putih

16.30 =                  teh hijau

17=                         bakso semangkuk, (tdk habis, sisa bihun, mie dan 1 bakso)

No OR?

kamis, 14-02-13 ->           sakit flu utk yg kedua kalinya dlm minggu ini. Pertama kali hari sabtu 9-02-13

10.                        Jumat, 15-02-13

5 =                          indomi soto (-> pilek, dingin, jd mau makan yg anget2)

 nasi secentong  

 neozep

12 =                        sayur sop ayam dg 1/3 dada ayam

19 =                        sayur sop  + 1/3 dada ayam tanpa kulit

No OR today krn pilek

11.      SABTU, 160213

6.40-7.25 =          jln cpt

8 =                          Ketan hitam HOME MADE 3 sendok makan

10* =                     ketan hitam 1 sendok

12.                        MINGGU, 170213

11 =                        sawo

1 =                          milktea

2 =                          teh botol

 bakmie+ 1 butir bakso @es teler 77

no OR

alasan hari ini: krn nginap

13.                        SENIN, 180213

9 =                          nasi (nambah),

telor dadar dg minyak tropicana 1 sdm -> kelaparan kemarin2nya

1 pisang

17=                         segigit kue bika ambon mini

17:                          1/2 pecel dg 1/2 bumbu

NO OR?

14.      SELASA, 19-02-13

6.30 =                    crunch 100x,

sit up 50x,

push up 50x

7.55-8.40 =          jalan cepat 45 menit

9.30 =                    nasi merah 3 sendok, 1/3 ayam panggang tanpa kulit, sedikit irisan daging, 1 KEPING KERIPIK UDANG