Wednesday, June 30, 2010

Wed - Eating day!




Huhu, mentang2 baru turun lagi sekilo bkn main sedap D makan hari ni..hehe, today D ada seminar + course, so macam biasa the food 'mcm-mcm ada'

i eat a lot of carb today..

So today the whole day bz attending appointment, course and seminar, Lunch tadi pun lunch kat umah client kat Kg Datuk Keramat, mkn nasi..uwaaaa..sgt serba salah, tp dah org hidang kan,. even dia dah letak nasi byk siap2 kat pinggan D ,D terpaksa kurangkan nasi dgn ckp,'maaf sgt2 Pn A, me on strict diet ni.nati raya D datang n mkn byk2 k..'hehe, so poyo, however nk sedapkan hati D tambah lauk je 2 kali..yelah hati org tua n client kena jaga...D sendiri if masak org tak mkn or mkn sikit pun D kecik hati..so i understand hw they feel.

Pastu D hurry pergi office to attend the course,again mcm2 ada, nak post pun tak sesuai..tp yg pasti nyum2..segala benda D langgar hari ni,tak pelah hari ni je..huhu..besokla start diet balik ni


oh ya no workout since today D finish very late and balik umah pun almost 11pm and cousin ajak kuar..so we all lepak2 and mkn2 dengan senang hati nya..x insaf2 D ni..

D hope to be more serious & focus in my lose weight program ni mulai 1st July k..today je..



till then
D

TBL MB weigh in updates!

1kg in 7 DAYS !!!



Hari ni D berapa kali timbang, bukan sekali tp berkali2 biar benar,1kg in 7 days je..(last timbang on last thursday) Mmg D tau kurang 0.5-1kg adalah penurunan berat badan yg sihat, (da email pada kak kaseh da) tp D mcm hairan je..dulu dua minggu baru dpt 1kg je  turun...now D rasa mcm cepat je..adakah gara2 lari 5KM kat Standard Chatered 2010 Marathon last sunday??? hehe or sbb D dah gain more muscle which help me to burn and burn more and more fat faster than before?? dunno la,later D akan surf.

Actually bkn apa, D target dalam 0.5kg je utk minggu ni,since ada balik kg,mkn carbs during marathon..n  D juga expect penurunan yg sederhana...sebab dulu D pernah experienced turun mendadak frm 84kg to 74kg even pernah touch 72kg..within berapa bulan sebab tak makan,exercise sekali sekala, end up naik mendadak till touch 90kg tau..uwaaaaaa..so tobat tak buat lagi..hehe

the best diet plan utk org berdiet or practice healthy lifestyle,see kena eat more vege, protein and so on. Carbs and high calorie food paling sikit sekali

So moral of the story..mmg diet ni kena makan, bkn langsung tak makan tau, cuma makan dgn cara yg betul, bab2 makan or menu diet ni D bukan contoh yg baik lagi,boleh refer to cikgu uci or other contestant TBL MB season 1 and 2 blog ni..cuma D ni rajin ke gym je.yelah tittle blog pun gym freak kan.hehe


Apa pun D take it as positive side, takkan tak hepi dah turun 1kg kan..hehe, yeayyy and alhamdullilah , tu yg bestnya jadi TBL MB contestant ni kena make sure penurunan berat badan setiap minggu, if not kena denda..hehe...so its keep me on track all the times and try to lose weight every week consistently..(credit to Kak Kaseh,terima kasih byk2 anjurkan TBL MB ) even D masih belum dpt kalahkan cikgu uci dalam weekly the biggest loser challenge, tak pelah, D tetap positive, rezeki masing2, kita bersaing secara sihat dan berkongsi pengalaman menguruskan badan..yg pasti D tetap terus kan diet & workout D ni, benda ni bkn utk jangka masa pendek atau sederhana tp jangka masa panjang..D dah gemuk since my childhood n teenage time dulu, now biarlah D dpt ideal weight maintain till D tua nati..hopefully,aminnn



NOTHING IS IMPOSSIBLE!

However penurunan 1-10kg per week mmg achievable, boleh di capai, contohnya ,tgk aja  the biggest loser asia, uk or australia..even more 10kg pun ada kan,remember hafiz the biggest loser asia contestant tu,1st week aja dia dapat turun 14kg!!! perghhhh, best nyer.. impressive kan..of course tu strict diet and workout more than 4 hours a day..or  tgk jelah contoh terdekat dalam blog ni, cikgu uci almost 3kg++ per week, (jeles ni)  tahniah di ucapkan,..he deserve it..dia betul2 control his food intake tak macam D ni, exercise bkn main tp makan D tak jaga sgt..tu yg lambat penurunan berat badan ni..huhuhu, apa pun D takkan berputus asa,D akan double & tripple up my effort, hopefully lepas ni D dapat turun 2-3kg or more per week or and paling utama jgn D 'hot hot chicken shit' la..ahaks :P

hafiz before


hafiz - after

till then
D

Tuesday, June 29, 2010

Cool Tuesday!

Hari D feel much more better thn yesterday..dah boleh start workout n back on track ni...yeah my stamina tak sekuat cikgu uci contestant TBL MB, lari 5KM everyday cool je, D baru sekali dah pancit 2 hari..uwaaaa
So nothing much to update yang pasti hari ni D workout lama sikit, since LOT 10 parking after 6pm per entry  RM5, baik kita maximize penggunaan parking tu kan..

time to workout!


So hereby my diet & Workout Journal fr today

Morning
Sebiji Telur Separuh Masak
2 slice of sprouted grain bread
1 table spoon of steffi peanut butter

Snacks 
No snacks since driving 

Lunch - hehe agak teruk sikit
Keropok lekor RM1
2 Buah jambu potong
One small piece of cake..nasib tak sedap, D tak mkn abis pun
1 pcs of Karipap sardin size sederhana 

Minum petang
Watermelon cut fruit

Evening before workout
2 half cooked egg with one yolk
1 slice of sprouted grain bread with steffi peanut butter
treadmill workouts to burn more fat
Workout
Spinning Class by kannan 7.50-8.50 pm 
Triceps extension machine 20x
Sit up 10 x 3
Dumbell arm lifting 30x
Brisk walking 10min
Running 20min with average speed 6.5km/h
Cool down 5 min
Sauna 8 min
ni triceps extension machine, lenguh gak buat 20x

After workout (ala2 dinner la,tp dah mcm supper D rasa)
Cucumber slice
HL Low fat milk

Tidur..zzzzzzz

Tu saja,sekian terima kasih.. :) 

happy dieting & happy workout k
till then 
D


Monday, June 28, 2010

Blues Monday...

Adui bangun pagi senin lepas... badan D, esp lower body, thigh, calves, knee, suma2 tu still rasa sakit n lenguh2 lagi..hehe ,gara2 penangan lari 5KM la ni..adui mmg tak larat ,rasa nk duk umah rehat je satu hari ni,really blues monday ni...hehe



Then ikut hati mmg tak larat jugak nk attend my favorite workout, indoor cycling studio, every monday morning, RPM class by Azmy, tp last week D mmg tak pergi coz kt kg ada kenduri, his class da la once a week je, D tetap pergi gak...yelah kena commit to exercise ni..if takat minat je tak cukup, coz bila benda kita minat ni selalu kita buat ikut mood je or masa kita nak je..once boring kita tak buat kan..tp once kita commit pada satu task mmg rasa lain, contohnya D rasa sakit2 ni pun D pergi..tak caya cuba baca quotes kat bwh ni by Kenneth Blanchard..


So as usual D join Azmy class with passion...focus on my goal ,i want to wear red kebaya dis hari raya..ahaks, so even masih terasa sengal2 kt lower body part tu, D tetap terus cycle mcm biasa, cuma D just gunakan resistance rendah to sederhana je ,nak follow exactly mmg tak mampu, itu pun again rasa pancit, adui bila la D betul2 leh follow all phase tu..petang pun ada one more session Azmy class, biasa D ikut twice a day for Monday, tp since dah tak larat ni, kerja pun abis lewat tadi, better give my body rehat too..

tu saja update fr monday, nothing interesting..tak record pun food intake on last monday, i just sgt kepenatan..huhuh

tp yg pasti D just keep continue workout k

till then
D

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Sunday, June 27, 2010

My next 1st 10K race!



Yes D dah register untuk Siemens Run 2010 , 10KM distance..next coming 18 July ni...hurmmm im not a runner and i hate running before. last time jogging pun rasa terpaksa, if pergi gym tu last option is lari atas trademill, D prefer stepper and elliptical n others workout equipment,or of course not doubt my 1st option workout is indoor cycling class...for me running is so boringggg...


Running for better life!

Tp ini semua coz D want meet my lose weight mission, motivate myself to get back in shape and to meet my fit & healthy mission in the long run too..so D must create a healthy habit and hobby from now..coz D notice i must commit for something to achieve my goal, if not D ambik lewa je, always be a dreamer, always ckp besok la diet, besok la diet,besok la exercice , end up tak diet diet apatah lagi exercise. Weight asyik fluctuate .That's why my dream n goals nak lose weight ni since alam remaja till umur da masuk 29 tahun ni tak tercapai2..uwaaaaaaa sedey betul bila pikir balik..

i just want to have a healthy life..healthy is wealthy!

Now past is past , past doesn't equal with future, alhamdullilah since ada my own online journal (blog) TBL MB contest lagi (tq to kak kaseh ) and gym esp my indoor cycling class -group exercise tu (tq to all Spinnning & RPM 'teachers',ahaks), blog readers, para pengkomen & follower,(tqvm ya) now alhamdullilah gradually D become very committed and goal oriented person..

So tanpa ragu2 D dah register fr Siemens Run 2010, credit to runwitme blog yg always give information about next run race kat malaysia or kat oversea ni..nak tau pasal lari2 ni..click here k http://runwitme.blogspot.com/
oh ya why D go fr 10KM??? sedangkan 5k belum lari lagi (masa registration tu) so ada 2 jawapan,
1. Coz 5KM tak de..ada 10km and 3.5KM je..
2. Time to raise my running standard..by stages..yelah mula2 5k, later 10KM n later upgrate lagi..hehe (insyaallah)

creating a new hobby,yeah i start to love running

Mmg tak dapat dinafikan masa mula2 D online register tu rasa was was, eh boleh ker, 5K pun belum lari lagi..tp closing date is on 26 June 2010, one day before SCKLM, so sama ada D register or miss the opportunity..huhu, pikir punya pikir bak kata CAP ayam blog penyertaan di dahulukan pencapaian belakang kira..ahaks..so D pun register laa dgn penuh yakin..hehe..

hereby my registration details 

D harap dengan penyertaan 10km run race ni, D lebih committed to workout consistently,eat more healthy food  and lose more weight seterusnya meet my main goal to get ideal weight before next hari raya...nak merasa la jugak pakai kebaya, kurus and langsing...


Selamat menguruskan badan!

D

Yeayyyyy I Finished my first ever 5K RACE!!!



Yeah alhamdullilah hari ni D berjaya tamatkan my 1st ever 5k race at Standard Chartered KL Marathon dalam masa 40minit.. sangat tak sangka..yelah to some people 5KM ni macam a piece of cake je, tp untuk orang yg fat,overweight near obesiti macam D ni , D rasa sangat bermakna...finally i did it..D lari dgn my weight 83.5kg tau..huhu,so gemuk bukan sebarang gemuk tau, gemuk boleh lari lagi ni..ahaks..(but of course i want to lose more weight) im so proud of myself..:) alhamdullilah..

peace...no war,hehe, berbaris panjang nak abk beg lepas abis race tu..

Itu pun D lambat sampai tadi 7.45am, the race begins at 8.00am so queue kat START line depan tu dah penuh, D belah belakang sekali...huhuhu, nak lari mula2 susah yelah dah ramai org, so mula2 mcm jogging, elok la tu, ibarat warm up la jugak but D cuba gak lari selit2, later dah half way tu ramai mula jalan or brisk walking, D keep on running,  focus and listening to my MP3, tp ada gak tersangkut ,terbabas, rasa tak larat, so D brisk walking tp jalan cepat2 tau, sambil tarik nafas, bkn jalan santai gitu sbb nk kejar masa..D pun nk tgk pencapaian diri sendiri jugak...takat lari suma org boleh lari kan...Mula2 masa start lari D rasa jauhnya, boleh ker aku lari ni,(dalam hati la tu) tp dah end tu rasa eh kejap nya 5KM ni,ahaks...mmg rasa lenguh the whole body, tp maybe spirit melebihi emosi ,so rasa ok je, cuma masa nak mencangkung or bend down, baru  lg terasa lenguh,sakit lutut dan penatnya..


Later we take our certificate, utk 5KM run race ni tak de medal, medal di sediakan utk 10KM, half marathon & Full marathon, certificate pun certificate laa..yg penting ada tanda kenang2an..pastu dapat free gift anlene low fat milk powder 200gm, dapat tiger balm neck & shoulder rub 50g, and breathe right nasal strips sample, k la tu,better thn nothing..

Sampai je umah, mmg rasa sangat lapar, yelah pagi D lari dgn empty stomach, plain water, lps lari D makan blueberry yogurt+plain water, then D terus beli bfast & lunch ketiau sup yg rm3.50 sepinggan tu + sup sayur sawi cendawan rm2,+ milo ais..
ni masa mula2 D sampai, mungkin hujan subuh tadi, so 7.40 still nampak gelap lagi

kat sini main line or track fr 21 & full marathon


para penyokong & press + photographer  


tempat letak beg di sediakan
big screen kat tengah padang pun ada

ignore the jerawat batu kt my pipi tu, dunno la all of sudden ada plak..huhu with new runnings frenz,she from Philippine, (completed her 1st 21km marathon tau..)she gave a lot of running tips while queue nk ambik beg
last photo taken before balik, not much photos of myself coz still look fat + no make up lagi..hehe,gambar dgn my fren lagi la, none menjadi, definitely i look bigger thn them..uwaaaaa..

last but not least , balik tu dgn perasaan gembira n punya semangat nk pergi gym petang, as usual every weekend sat & sun D mmg tak miss Micheal's spinning class except D balik kg or ada appt dgn client..before that D take a nap kejap, bangun je dari tidu ya Allah baru terasa the whole body feel pain, my knee and my tumit also...hope xde internal injure, n D mmg tak larat sgt...so MC frm gym today, keep my energy fr tmrw Azmy's RPM class ni..hope i can cycling as usual...

till then
happy diet & workout 

D


Saturday, June 26, 2010

My 1st 5K Race Entry Pack..


Standard Chartered KL Marathon 2010



Today my activity lepas subuh tidur balik,as always,niat je nk jogging, tp tak, mmg rasa sangat penat, balik dari Alor gajah dah dekat 2 pagi..tidu pun dah dekat 2.30 pagi, so pagi mmg rasa tak larat, however mmg tak elok tidur lepas subuh tau..i remind myself  ni..sbb nati rezeki susah or lambat nk masuk..ahaks selingan ni...So dalam kul 9++ dah tak leh tidu,terus mandi and bersiap nk pergi Stadium Titiwangsa kat Taman Tasik Titiwangsa nak ambik my race entry pack..so alhamdullilah D sampai je ada kete kuar betul2 depan stadium tu..rezeki2..sbb mmg jam..so I'll let the picture talk k..

photo taken from entrance

mine - 5KM is here

 queue tak berapa panjang today
close up - Kaunter for 5KM & Family Run

Shuttle bus services di sediakan


yeah my 1st ever 5k race entry pack..blue color..cool


my number and my name loo,yeah Diana MDP


Full set of race entry pack


close up of race entry pack stuff

Actually D salah request t-shirt size masa online registration, yelah dah register last min..D ingat dia ikut oversea women cutting, kan ada foreigner gak join, so confident D minta L, patutnya XL, nasib baik ngam2 je..just imagine D sgt risau tadi, by right dari titiwangsa terus pergi gym, tp punya la susah hati, D balik umah dulu sbb nak test jugak baju tu..alhamdullillah berkat lost 6.5kg, nasib ngam2 muat la jugak,nak kata loose sgt tu tak de lah..hehe...if tak lose 6.5kg tu sure macam sarung guni nangka kat pokok tu..uwaaaaa

Ni perasaan bercampur baur ni...macam happy ,gusar gundah gelana pun ada..hehe..apa2pun mlm ni kena tidur awal and besok kena bangun awal pagi..I pray may i able to finish the run..lambat pun tak apalah...asal abis. biar sakit2 tulang temulang ni, berpeluh macam hujan, kaki sakit or wat..asalkan D can finish the race...bak kata pepatah, pain is temporary, pride is forever,cewahhhh...D lari jgn tak lari k..

Happy running to all Standard Chartered KL Marathon Runners tomorrow!

Jumpa di sana ,di sanaaaaaaa...

Till then 
D




Friday, June 25, 2010

Friday Food Journal

Yesterday D kerja half day, lunch kat umah, then terus gi alor gajah melaka, my new associate nk sit for CUTE exam, so as usual D as upline kena la ada sit dgn dia..go through apa yg patut..so mmg tak sempat nk pergi gym..lutut pun terasa sakit n sengal2 masih ada...today baru D nak kaw kaw exercise la ni..
smlm byk terbabas gak, maybe sebab dah happy turun 6.5kg ni excited rasa nk makan..huhu..teruk betul..D rasa byk mkn gula n fried food smlm...


Breakfast


Sprouted Grain Bread 2 slice
Steffi Peanut Butter - one table spoon
Steffi Blueberry Jam without sugar - one tea spoon 
Plain water


Snacks 
(mcm dah jadi lunch ni)
Roasted chicken breast 1 pc (beli kat JJ)
Cili sos & mayo - small portion
Yogurt


Lunch 
Actually every Jumaat nearby my house,dekat dgn masjid ni ada pasar jumaat, dah lama tak singgah...sbb biasa ramai lelaki, tp D lalu msa diorang nk solat,so lengang, bila dah singgah tu faham2 jelah..uwaaa,gatai singgah sbb perut tak lapar, chicken breast tu mmg mengenyangkan)


Bihun Sup Utara
serious sgt sedap, dia bubuh lobak masin jeruk tu


Samosa Ayam -1 - i know its fried, today only k..
Bandung Cincau Ais (manis giler,byk kalori tak sihat ni)




Snacks - mkn on my way to Alor Gajah,jujurnya dalam hati rasa bersalah giler pada my body,esp bila tgk minyak2,uwaaaaa
Samosa Ayam -1 
Samosa Daging - 1


Plain water




Dinner
(bwk bekal siap2 dari KL, apa lagi,my roti diet la,hehe) 
Nescafe one mug (pekat n manis ,high calorie ni,tp dah org buat,minum jelah)
Roti Sprouted Grain Bread 2 slice
One table spoon of Steffi Peanut Butter 




No Workout


Reach KL about 2am


Tidu at 2.30am


K gtg, nak ambik my 5k race entry pack fr tmrw and straight to the gym!


happy workout!
D

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Actor Denzel Washington Short African American Hairstyle

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Actor Denzel Washington Short Black Haircut

Thursday, June 24, 2010

Diet & Workout Journal for Today!

Diet & Food Journal
Hurmmm D dah lama giler tak update my food intake dalam my online journal ni..actually that's is sign D tak diet sgt la tu..tp portion D jagala jugak..hwever again deep oily fried food mmg cuba elakkan, carbs n sugar D sokmo mkn..,so today D baru start, tu pun belum apa2 lagi dah terbabas, i dunno la why petang tadi teringin makan benda yg manis...yeah sweet tooth cravings again,adui takkan PMS lagi kot , nafsu makan yg liar la tu...ahaks

Morning
Hot Milo Kosong
One slice of white bread ( my grain bread da abis)
Blueberry Jam without sugar

Snacks 
Abiskan Hot Milo kosong td

Before workout perut dah berbunyi..so sempat beli Dutch Lady Choc kotak tu

Workout 
Spinning Class by Kannan 45 min
Stepper 20 min
Sit up or abs crunch 10x3 (banyak ngelat ni,D tak baring balik betul2 after sit up tu...hehe)
Sauna 5 min,.  pretty hot la sauna kat Sunway ni..5 min mengelupor kepanasan (mengelupor adalah bahasa pasar perak ) rasa dah nk terbakar dah kulit ni..

abs crunch bench

mmg my abs terasa sakit using dis machine..good sign la tu kan..


Lunch
Subway burger

gambar tisu je,coz burger dah makan abis daa..hehe



Petang/ Dinner
Small Cup of Tea Tarik (kelat sikit,abis la constipation la D nati..hehe)
Half of Roti Pudding (sikit je ,nak merasa,see tak abis tu,bagi office mate)
Semangkuk Laksa - medium size 

bentuknya 4 segi, kecik je..D makan skit, just fr the seek nak rasa, balance atas ni bagi officemate,tak tipu tau...hehe

B4 Evening workout
Blueberry yogurt 0 fat


oh ya plain water as usual 3liter per day k..

Evening Workout 
Spinning Class by Kannan 8.50pm -9.50pm (during the session D minum 100plus)
Sauna 15 min - sederhana panas kat mid valley ni


spin jgn spin,kata nk body cantik mcm kat gambar,caiyok2 D..

Suppose today ada another my fav teacher conducting the spin class too, bryan's class 7.50-8.50pm, last week D follow these 2 classes consecutively, Bryan n Kannan, today D surrender la... since today just started workout kan,kang ada yg pengsan, if kurus ,tinggi macam model ,40kg tak apa,boleh gak abg PT gagah perkasa tu angkat, ni dah 83.5kg silap haribulan,diorang biar je tak angkat if pengsan.uwaaaaaa...so tak nk hardcore workout sgt..ikut kemampuan..so D go kannan class at 8.50pm..

Ni pun kira ok, sbb frankly speaking after work tadi, D still rasa pening2, tak tau la knp, takkan pasal contact lens ni kot, baru beli tak expired lagi..tp D kuatkan semangat utk workout jugak..so evening afer solat magrib siap2 dari office D terus pergi Mid valley gym, coz dekat dgn office di bangsar ni...jalan2 kat JJ dulu,beli apa yg patut.


after evening workout-peluh byk tu...cepatla D mengecik tak sabar nak melaram...ahaks



again quotes for the day fr me & readers too (same as earlier post)

To achieve something you've never achieved before, you must become someone you've never been before." - by Brian Tracy


Translate in malay (correct me if im wrong)
Untuk mencapai sesuatu yg belum pernah anda capai sebelum ini, (tak kisah la nk kurus ker,kaya ker) anda perlu menjadi seseorang anda belum pernah jadi, (mean kena melakukan sesuatu anda belum pernah lakukan sebelum ini to be that person yg kita impikan) yeahh D impikan badan yg langsing,tinggi & cantik..aminnn,so must work hard frm now...


Ya Allah, Ya Tuhanku, Kuatkan iman agar menjadi insan yg istiqamah and mencapai cita2 dan segala impian ku,amin ya rabbal alamin..







till then
be fit & be strong
D