Day 45: Bye Nesvita
Posted by lapargirl59 on Tuesday 19 June 2012. Filed under: C25K, kakigym, workout
Gym
Treadmill: 30 min (C25K W8W1)
Weights: 50 min (15 reps x 4 sets)
Kettle bell swing: 50
Harini nak naik cross trainer tak ada mood. So aku up weights punya set. Sekali 4 set aku buat. Non-stop. Squat je tak leh buat 15 rep. Tak larat. Aku buat 10 je. Ada orang baru join gym tadi. Aku agak la baru join sebab resistance dia buat 1 atau 2 je. Aku rasa dulu pun aku macam tu. Resistance rendah2 jek. Hehe. Tadi aku buat kettle bell swing syok2 tiba-tiba ada orang masuk. Hehe. Tau la rupa swing tu macam mana kan? Sangat kelaka. Terbehenti aku sekejap. Cover2 la sikit. Buruk benor. Aku kalau pegi gym muka baru bangun tu la aku bawak. Tak ada makna nak bedak-bedak bagai. Tak ada faedahnya. Bukan ada orang nak tengok pon. Aku bukan jenis nak borak-borak kat gym ni. Fokus beb.
Makan
Breakfast
2 eggs, scrambled
Nescafe O
Post
Kiwi
Apple hijau
Lunch
Nasik 1 senduk
Sambal udang petai
Bendi rebus
Dinner
1 egg, scrambled
Bendi 2 bijik
sambal udang petai sikit
nescafe O
Aku baru je guna myfitnesspal tu. Malam tadi baru aku perasan carbs dekat Nesvita yang selama ni aku telan ialah 73g. Hoho.. Kalau 2 kali amek dah 146g sehari. Lom campur makanan lain lagi. Selama ni aku tengok calori dia je. Yang lain2 tak hiraukan sangat. So sekarang ni aku bye2 je la dekat nesvita ni. Kalau nak tahu berapa banyak carbs sesuai, sila baca di bawah:
300 or more grams/day - Danger Zone!Easy to reach with the “normal” American diet (cereals, pasta, rice, bread, waffles, pancakes, muffins, soft drinks, packaged snacks, sweets, desserts). High risk of excess fat storage, inflammation, increased disease markers including Metabolic Syndrome or diabetes. Sharp reduction of grains and other processed carbs is critical unless you are on the “chronic cardio” treadmill (which has its own major drawbacks).
150-300 grams/day – Steady, Insidious Weight GainContinued higher insulin-stimulating effect prevents efficient fat burning and contributes to widespread chronic disease conditions. This range – irresponsibly recommended by the USDA and other diet authorities – can lead to the statistical US average gain of 1.5 pounds of fat per year for forty years.
100-150 grams/day – Primal Blueprint Maintenance RangeThis range based on body weight and activity level. When combined with Primal exercises, allows for genetically optimal fat burning and muscle development. Range derived from Grok’s (ancestors’) example of enjoying abundant vegetables and fruits and avoiding grains and sugars.
50-100 grams/day – Primal Sweet Spot for Effortless Weight LossMinimizes insulin production and ramps up fat metabolism. By meeting average daily protein requirements (.7 – 1 gram per pound of lean bodyweight formula), eating nutritious vegetables and fruits (easy to stay in 50-100 gram range, even with generous servings), and staying satisfied with delicious high fat foods (meat, fish, eggs, nuts, seeds), you can lose one to two pounds of body fat per week and then keep it off forever by eating in the maintenance range.
0-50 grams/day – Ketosis and Accelerated Fat BurningAcceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits.
Walaupun mfp recommend aku makan 200g carbs, but no, no. Maybe sekali seminggu ok. Aku budget below 100g. Kalau bawah 50g tu drastik sangat. Nanti kompem time workout pancit. Hoho.
Lagi satu nak cerita, aku ni sebelum ni susah sangattt nak minum air kosong. Serius. Dalam sehari tu pernah tak minum langsung air kosong. Lepas tu minum pagi nescafe susu, tgh hari nescafe ais and malam nescafe susu. Aku memang hantu nescafe. Family aku yang lain pun macam tu. Tapi sekarang ni aku just amik nescafe O je la. Kalau tak amek langsung tak leh. Rasa tak lengkap hidup. Hoho. Jadi sekarang ni kan dah banyak minum air kosong. Sehari minimum 3L. Aku perasan yang kulit aku ni jadi lembut. Serius. Dia jadi gebu-gebu sikit. Ececeh. Sebelum ni kulit aku kasar je. Sekarang pegang sedap je. Haha. Alhamdullillah.
19 June 2012 at 20:04
that's great :) selama ni ingat lapargirl buat diet lowcal, so nesvita is ok for lowcal. tp kalau lowcarb dia mmg tak lepas.. but it's good to switch to lowcarb paleo style. lepas ni insyaAllah turun laju sikit
22 June 2012 at 23:39
selama ni tau low cal je. Baru tau ada low carb sbb haritu tertengok dokumentari pasal fat. Huhu.. Harap-harap laju jgk turun and tak rebound. Amin..
11 July 2012 at 21:35
so how ? ada beza tak buat lower carb?
13 July 2012 at 02:09
Cima: Beza tak perasan sangat. Ok je. Cuma pagi kalau lambat tak tntu arah buat bekpes.