After hundred of days in Miri, I went back to work in Marudi.
Breakfast - Nothing
I was hungry but I was not sure what to eat. No snack. No sugar. Natural food. I end up having nothing at all. Just 500ml of plain water.
Lunch
Half cup of white rice.
Half cup of vegetables
Half cup of curried chicken.
Dinner
A whole plate of chicken rice WITH A STEWED EGG.
I did 20 push ups and 15 leg raising while lying down.
Wednesday, March 29, 2017
Sunday, March 26, 2017
Day 4 - Procrastinating on weekend
A week of school holidays ended.
Monday - A visit to E mart wet market
We had McD porridge before heading to E mart wet market, looking of cuttlefish and water convulvos to make cuttlefish rojak.
Then, they asked for Pop Pop. I bought them a box each at RM each. Their eyes shone brightly and their smiles melted my heart as soon as they were handed one each.
Tuesday - Bulatan Park
It had been quite some times since we went to the park where many Mirians went for their evening jogs. As usual, the boys will be fighting to get a seat at the swing.
Sunday - Another round to the Bulatan Park
I had promised them that if they behaved themselves, I would bring them to feed the fish in the lake of the Bulatan park. I drove some 10 km away to get them a RM2 bag of fish feed. They threw the pellet gleefully.
Friday, March 24, 2017
Day 2 -
I started the day with a 300 ml plain water. I brushed teeth and I felt hungry. I couldn't drink the oat bran. I just could not bring myself to make a cup of it. I had a glass of Chinese tea.
The kids were asking to go to Lutong market to buy some breakfast. I asked if they wanted fried kuey teow, noodles or kolok mee. They just bought a small bottle of soya drink each. I was resisting the temptation to buy a pack of RM2-bihun. Of which I did in the end and few forkful later, that 400 kcal food was swimming in my tummy.
I got my Corolla serviced today. I ate another 300 kcal wanton soup. My diet plan was not working. My lunch consisted of seven big spoonful of fried rice, three small pieces of kurma chicken with green pea. At least 400 kcal.
By 5.30 p.m., I only drank less than a litre of water.
I started my exercise regime. 8 push ups. 45 seconds of plank. My laps were painful after the high knee sprint in place yesterday. I managed another 10 push ups. 15 times leg raise.
I had two reddish rose apples before taking my bath.
The kids were asking to go to Lutong market to buy some breakfast. I asked if they wanted fried kuey teow, noodles or kolok mee. They just bought a small bottle of soya drink each. I was resisting the temptation to buy a pack of RM2-bihun. Of which I did in the end and few forkful later, that 400 kcal food was swimming in my tummy.
I got my Corolla serviced today. I ate another 300 kcal wanton soup. My diet plan was not working. My lunch consisted of seven big spoonful of fried rice, three small pieces of kurma chicken with green pea. At least 400 kcal.
By 5.30 p.m., I only drank less than a litre of water.
I started my exercise regime. 8 push ups. 45 seconds of plank. My laps were painful after the high knee sprint in place yesterday. I managed another 10 push ups. 15 times leg raise.
I had two reddish rose apples before taking my bath.
Wednesday, March 22, 2017
Day 1 - Diet plan
I read a lot of blog posts of what to eat to get a six pack. Basically the diet plan.
I woke up early this morning and drank 300 ml of plain water. Then, I brushed my teeth. An hour later I had Oat BG22 (1 scoop) and Nestle Nestum multigrain cereal (3 scoops), giving me aprroximately 27 kcal + 92 kcal = 119 kcal.
Diet plan.
"Eat less and exercise more" mantra seems to be wrong, says Dr. Mark Hyman. http://drhyman.com/blog/2014/05/19/key-automatic-weight-loss/ "It's not overeating that makes you fat. It's being fat that makes you overeat" Hmm.. interesting article which summarizes that we should eat low in sugar, high in fiber and high quality protein and fat food.
Breakfast : Multigrain cereal and Oat bran. An apple/orange/ jambu air/guava/banana
Workout before going to work.
Lunch : A cup of vegetables and a cup of meat.
Snack : Handful of nuts. A cup of green tea.
Dinner : A cup of cooked chicken. A cup of vegetables. Half cup of rice.
I am not going to consume any packed, processed or canned food. At least for the next 30 days. six pack wei.
8 glasses of water
No more sugar. That's what I am telling my boys. Sugar is poison.
By 10.30 a.m., I was starved after drinking the oat bran and multigrain cereal earlier. And a jambu air. I didn't know what to eat but my mind was telling me to eat fresh without any sugar. I ate another jambu air. By noon, my sons were having chicken rice each. I ate four spoonful of chicken rice and 4 small pieces of steamed chicken meat.
The boys were not helping me at all. They were munching on Toblerone chocolate bars. Hershey's chocolate non stop. I ate a fifth of their ice cream. I ate a tea spoon ful of chocolate cake.
I woke up early this morning and drank 300 ml of plain water. Then, I brushed my teeth. An hour later I had Oat BG22 (1 scoop) and Nestle Nestum multigrain cereal (3 scoops), giving me aprroximately 27 kcal + 92 kcal = 119 kcal.
Diet plan.
"Eat less and exercise more" mantra seems to be wrong, says Dr. Mark Hyman. http://drhyman.com/blog/2014/05/19/key-automatic-weight-loss/ "It's not overeating that makes you fat. It's being fat that makes you overeat" Hmm.. interesting article which summarizes that we should eat low in sugar, high in fiber and high quality protein and fat food.
Breakfast : Multigrain cereal and Oat bran. An apple/orange/ jambu air/guava/banana
Workout before going to work.
Lunch : A cup of vegetables and a cup of meat.
Snack : Handful of nuts. A cup of green tea.
Dinner : A cup of cooked chicken. A cup of vegetables. Half cup of rice.
I am not going to consume any packed, processed or canned food. At least for the next 30 days. six pack wei.
8 glasses of water
No more sugar. That's what I am telling my boys. Sugar is poison.
By 10.30 a.m., I was starved after drinking the oat bran and multigrain cereal earlier. And a jambu air. I didn't know what to eat but my mind was telling me to eat fresh without any sugar. I ate another jambu air. By noon, my sons were having chicken rice each. I ate four spoonful of chicken rice and 4 small pieces of steamed chicken meat.
The boys were not helping me at all. They were munching on Toblerone chocolate bars. Hershey's chocolate non stop. I ate a fifth of their ice cream. I ate a tea spoon ful of chocolate cake.
Getting fit 2017
Last weekend, we went to a nice restaurant named Chooks. Wife ordered quite a number of yummylicious dishes. And suddenly, it dawned on me that my 100 unpaid leaves were finishing soon. Before I took leave, my weight hovered around 78 kg. As I weighted myself early this week, I was surprised to see a reading of 74 kg! Before I started work in Marudi some 2.5 years ago,my weight was merely 64 kg. I tried jogging. Water therapy. Restraining myself from overeating. Swimming. Dieting. Reducing carbs. The list goes on.
What went wrong?
What went wrong?
39 inches
Waistline 39 inches. Weight was 74 kg.
Spare tyre. Yup. That's the one.
I lack of determination. No short term plan. No mid term plan. Forget about long term plan.
Oh, I almost forgot. Chooks's menu. We ordered everything on the menu with the chef's recommendation. Dakgangjeong Wing. Cajun Chicken Burger. Chook Spaghetti. Chicken Fried Steak with White Sauce.
The Korean inspired fired chicken is to-die for dish!
Indulgences. Once in a while. Hardly can change my diet plan, can it?
This is the 30-day Shape Slim Down Challenge, http://www.shape.com/fitness/workouts/lose-weight-month-our-30-day-shape-slim-down-challenge which I shall follow to lose 9 kg in 30 days.
Let us begin. My front picture on Day 0.
9kg should be enough to help me achieve a six-pack. High-knees sprint. Squash jack, push ups.
Some of the habits that i will cultivate are:
1. Ditching processed sugar. Reduced rice intake
2. Increasing exercise time in Marudi.
3.Increasing vegetable and fruit intake.
Six-pack in 30 days. Wish me luck.
Saturday, March 11, 2017
A fun morning in KRP Kids Party, Lutong
After paying RM15 per person a week earlier, we went to Kelab Rekreasi Petroliam, Lutong with great expectation. The boys were anticipating the party with enthusiasm.
After getting registered, the boys gingerly searched the contents of the goodies bags. They were given a nice green towel, a hotdog bun and a packet of Milo. Grinning from ear to ear, they happily drank the Milo drink and went up to the hall for the colouring contest. Darrien coloured his seahorse wholeheartedly. While Jacob had his stingray and octopus to colour.
The organising committee managed the schedule nicely. There was a hulla hop dance, followed by morning dances. Soon, the boys got distracted and they ran towards the floats. They spent no time, sprinkling coloured dust onto their 'stinky crocodiles'. They could not take their eyes off the air filled slides. They changed into their swimming trunks and they had great time sliding down the two castles. Jacob managed to get a sword made from a balloon from the clown.
We missed a lot of action. The boys were splashing water everywhere. They were holding water pistols. Water guns. We did not manage to get our faces painted. We did not go for the lucky draw. Darrien did not go into the inflated jumbo ball. Jacob queued for a long time for his turn but the big boys kept pushing him out or jumped into the ball. In the end, Jacob had his chance being tossed around in the jumbo ball by the helpers.
Lunch packs were offered at around 11.30 a.m. Jacob said he was thirsty and hungry. We went to the counter and took a packet of mixed rice. Even though the sambal was quite hot, Jacob chewed his fried chicken wing and sauteed cabbage hastily.
After he had his stomach filled, he queued at the photo booth to have his picture taken. I told him to take bath in the bathroom as he was wet all over.
I literally dragged Darrien out from the slides as most of the kids went back home. He had his bath and sat on the chair, munching his chicken meat. He didn't want to have his picture taken.
At the photo booth, there were a lot of props to choose. Jacob chose a lion costume and a pair of boxing booth. He was super happy, looking at his pictures.
As we walked back towards the entrance, we saw Darrien's coloured seahorse on the board. Wah, he won second price and he was so delighted to be given a nice hamper.
Yeah, we enjoyed ourselves much that day.
The organising committee managed the schedule nicely. There was a hulla hop dance, followed by morning dances. Soon, the boys got distracted and they ran towards the floats. They spent no time, sprinkling coloured dust onto their 'stinky crocodiles'. They could not take their eyes off the air filled slides. They changed into their swimming trunks and they had great time sliding down the two castles. Jacob managed to get a sword made from a balloon from the clown.
We missed a lot of action. The boys were splashing water everywhere. They were holding water pistols. Water guns. We did not manage to get our faces painted. We did not go for the lucky draw. Darrien did not go into the inflated jumbo ball. Jacob queued for a long time for his turn but the big boys kept pushing him out or jumped into the ball. In the end, Jacob had his chance being tossed around in the jumbo ball by the helpers.
Lunch packs were offered at around 11.30 a.m. Jacob said he was thirsty and hungry. We went to the counter and took a packet of mixed rice. Even though the sambal was quite hot, Jacob chewed his fried chicken wing and sauteed cabbage hastily.
I literally dragged Darrien out from the slides as most of the kids went back home. He had his bath and sat on the chair, munching his chicken meat. He didn't want to have his picture taken.
At the photo booth, there were a lot of props to choose. Jacob chose a lion costume and a pair of boxing booth. He was super happy, looking at his pictures.
As we walked back towards the entrance, we saw Darrien's coloured seahorse on the board. Wah, he won second price and he was so delighted to be given a nice hamper.
Yeah, we enjoyed ourselves much that day.
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