2013.12.30

MEAL

Number	Time	Meal	Amount	Note
I	08:00	Cafe au Lait Mandarin Orange	1 cup 2 oranges
II	10:00	Almond	1 handful
III	12:00	Chicken breast Brocolli	2 slice 1/2 cup
IV

WORKOUT
-
SLEEP - AM

2013.12.29

MEAL

Number	Time	Meal	Amount	Note
I	09:00	Cafe au Lait Mandarin Orange	1 cup 2 oranges
II	11:00	Sirloin steak Steam brocolli	1 portion 1/2 cups
III	15:00	Banana cake Green tea	1 package 3 package
IV	19:00	Skinny pizza (chicken/turkey) Sweet potato	4 slice 5 slice

WORKOUT
- Circuit training 60 minutes
- Jogging 20 minutes

SLEEP - 12 AM

2013.12.28

MEAL

Number	Time	Meal	Amount	Note
I	09:00	Cafe au Lait Mandarin Orange	1 cup 2 oranges
II	12:30	Gado-gado Sugar cane	1 portion 1 glass	Less nut dressing
III	17:00	Nachos Lemon tea	1 package 1 glass
IV	19:30	Chicken chop	1 piece
V	22:00	Nuts	1/2 handful

WORKOUT
- Jogging 30 minutes

SLEEP - 11 PM

2013.12.27

MEAL

Number	Time	Meal	Amount	Note
I	09:00	Cafe au Lait Mandarin Orange Bread	1 cup 2 oranges 1 piece
II	12:30	Fried fish Perkedel Veggie	1 fish 1 piece 3 table spoon
III	15:00	Pistachio nuts Dark kit kat	1 package 1 pack
IV	19:30	Fried chicken KFC Mash potato Green tea	2 piece 1 small cup 1 glass

WORKOUT
- Combat 60 minutes
- Swimming 30 laps

SLEEP - 12 AM

2013.12.26

MEAL

Number	Time	Meal	Amount	Note
I	09:00	Cafe au Lait	1 cup
II	12:00	Chicken breast Potato sambal Veggie Ice coffee	1 breast 5 spoon 1 portion 1 cup
III	10:00-14:00	Almond Coffee	1 handful 1 small cup
IV	20:00	Salmon Egg Tofu	2 slice 1 egg 2 block	grill it up
V	21:00	Orange juice + you know what Almond	1 glass 1/2 handful

WORKOUT
- Chest workout ~ 1 hour
- Jogging ~ 10 minutes

SLEEP -  9.45 PM

2013.12.25 - Christmas!!

MEAL

Number	Time	Meal	Amount	Note
I	09:00	Mandarin Orange	1 oranges
II	12:00	Japanese banana cake	1 small slice
III	14:00	Lamb chop Mash potato Mac & cheesee	1 portion	Oh, that's yummy
IV	16:00	Coffee milk (no sugar) Tiramisu pancake	1 cup 1 portion
V	19:00	Thai food (chicken and eggs)	1 portion	Don't freak out. It's for 4.
VI	22:30	Orange juice Cafe au Lait	1 cup 1 cup

WORKOUT
- Combat ~ 1 hour
- Lower body workout ~ 45 minutes
- Jogging ~ 15 minutes

SLEEP -  1:00 AM

2013.12.24

MEAL

Number	Time	Meal	Amount	Note
I	08:00	Cafe au Lait Mandarin Orange	1 cup 2 oranges
II	12:00	Oatmeal cookies	1 box
III	14:30	Chicken curry noddles	1 portion
IV	15:00	Coffee	1 cup
V	18:00	Carrot cake	1 portion
V	19:30	Mint Frappucino	1 cup
V	22:00	Cinnamon melt + Green tea	1 portion + 1 cup

WORKOUT

SLEEP -  1:00 AM

2013.12.23

MEAL

Number	Time	Meal	Amount	Note
I	08:00	Cafe au Lait Mandarin Orange	1 cup 2 oranges
II	10:00	Almond	1/2 handful
III	12:30	Salmon belly Eggs Kopi Kueh tutu	2 slice 3 eggs 1 small cup 5 piece
IV	14:00	Durian roll cake	1 slice	blame Christmas
V	19:30	Popeye chicken mash potato biscuit Green tea	2 chicken breast/drumlet 1 cup 1 piece 1 glass	No skin. Sorry.

WORKOUT
- Strolling around the city - 3 hours

SLEEP -  1:00 AM

2013.12.22

MEAL

Number	Time	Meal	Amount	Note
I	08:00	Cafe au Lait Mandarin Orange	1 cup 2 oranges
II	13:00	Chicken tomyam sandwich (Swissbake) Green tea Potato chips	1 portion 3 small cartoon a few bite
III	20:00	Salmon head soup	1/2 head
IV	22:00	Yakult	1 bottle

WORKOUT
- Upper back workout - 1 hour
- Jogging - 30 minutes
- Swimming - 20 laps

SLEEP -  11 PM

2013.12.21

MEAL

Number	Time	Meal	Amount	Note
I	07:30	Cafe au Lait Mandarin Orange	1 cup 2 oranges
II	11:30	Tahu goreng Kasturi honey Cincau	1 portion 1 glass 1 can
III	16:00	Salmon head steam Macaroni cheese	1/2 head 1 portion
IV	21:00	Cappucinno Mandarin Orange Yakult	2 cup 2 oranges 1 bottle

WORKOUT
- Morning Jog 2 hours (on off)
- Swimming - 20 laps

SLEEP -  2 AM

2013.12.20

MEAL

Number	Time	Meal	Amount	Note
I	08:00	Cafe au Lait Mandarin Orange Cheese Yakult	1 cup 2 oranges 1 bite 1 bottle
II	13:00	Ayam Penyet Perkedel Teachino Ice	1 thighs 1 piece 1 glass
III	19:00	Soya pie	1 piece
IV	22:00	Yakult	1 bottle

WORKOUT
- Lower body and abs workout - 1 hour

SLEEP -  12 AM

2013.12.19

MEAL

Number	Time	Meal	Amount	Note
I	08:00	Cafe au Lait Mandarin Orange	1 cup 2 oranges
II	12:00	Tofu Cheese	2 block 1 block
III	19:30	Sirloin Steak Mash potato Coffee milk no sugar Cheese cake	200 gr 1 scoop 1 glass 1 portion
IV	21:30	Ice Yin Yuan	1 glass

WORKOUT
N.A

SLEEP -   12:30 AM

2013.12.18

MEAL

Number	Time	Meal	Amount	Note
I	08:00	Cafe au Lait Mandarin Orange	1 cup 2 oranges
II	10:30	Almond	1 handful
III	12.30	Tofu Egg white	1 block 3 eggs
IV	14:00-16:00	Milk Coffee	1 bottle
IV	19:00	Beef steak Egg Veggie	1 small portion 1 egg 1 portion
IV	22:00	Tofu Cheese Yakult	1 block 1 block 1 bottle

WORKOUT
N.A

SLEEP -  12.30 AM

2013.12.13

MEAL

Number	Time	Meal	Amount	Note
I	07:30	Cafe au Lait	1 cup
II	10:30	Almond Ritter sport - Dark chocolate 73%	1 handful 1/4 block
III	12.30
IV	16:00

WORKOUT
N.A

SLEEP -  AM

2013.12.12

MEAL

Number	Time	Meal	Amount	Note
I	08:00	Cafe au Lait	1 cup
II	10:30	Almond	1 handful
III	12.30	Chicken Porridge Kopi peng	1 bowl 1 small cup
IV	16:00	Ritter sport - Dark chocolate 73%	1/4 block

WORKOUT
- Back and triceps workout - 1 hour
- Jogging - 20 minutes
- Elliptical - 10 minutes

SLEEP -  12:00 AM

2013.12.11

MEAL

Number	Time	Meal	Amount	Note
I	12:00	Caramel Machiato Beef Olive sandwich	1 cup 1 portion
II	18:00	Hot horlick	1 small cup
III	20:00	Lamb chop Veggies	3 slice 1 portion	Nom...nom..nom.
IV	21:00	Crepes Caramel coffee 30% sugar	a few bites 1 cup
V	23:00	Yakult	1 bottle

WORKOUT
N.A

SLEEP -   02:00 AM

2013.12.10

MEAL

Number	Time	Meal	Amount	Note
I	08:00	Cafe au lait Yakult	1 cup 1 bottle
II	10:30	Almond	1 handful
III	12:30	Fish asam Veggie Tempe Kopi peng	1 slice 1 portion 1 portion 1 glass
IV	19:30	Nachos + cheese Lemon tea	1 packed 1 glass
V	00:00	Cappuccino Almond	1 glass 1 handful

WORKOUT
N.A

SLEEP -   03:00 AM

2013.12.09

MEAL

Number	Time	Meal	Amount	Note
I	08:00	Cafe au lait	1 cup
II	12:30	Fish Tofu, tempe and paru Veggie	1 slice 1 portion 1 portion
III	14:00	Nuts	2 handful
IV	16:00	Almond	1/2 handful
V	22:30	Yakult	1 bottle

WORKOUT
- Lower body workout - 1 hour

SLEEP -   11:00 PM

2013.12.08

MEAL

Number	Time	Meal	Amount	Note
I	09:00	Cafe au lait + milk Mango Egg white Yolk	1 cup 2 fruit 4 eggs 1 egg
II	11:30	Beef Veggie Tofu	1 piece 1 portion 1 block
III	13:00	Pizza Chicken wing	1 slice 1 drumettes
IV	19:30	Chicken Fried dry egg Veggie	4 small slice 1 egg 1 portion
V	22:00	Lungo + HL milk	1/2 cup

WORKOUT
- Morning swim 20 laps
- Graduation

SLEEP -   11:45 PM

2013.12.07

MEAL

Number	Time	Meal	Amount	Note
I	09:00	Flat white Mango Tofu Egg white	1 cup 2 fruit 2 block 2 eggs
II	16:30	Green bean soup Marble cake	1 small bowl 1 slice
III	19:00	Chicken sambal Beef rendang Boiled eggs Ice campur	4 piece 4 piece 2 eggs 1 small bowl
IV	22:30	Vanilla latte macchiato	1 cup

WORKOUT
- Chest workout 1 hour
- Platelets donation

SLEEP -  00:00 AM

2013.12.06

MEAL

Number	Time	Meal	Amount	Note
I	08:00	Flat white Papaya Yakult	1 cup 2/3 fruit 1 bottle
II	12:30	Meat wrap Starbucks	1 portion	Lupa foto.. --'
III	16:00	Pepper grill tart Starbucks	1 tart
IV	20:30	Caramel latte macchiato Mango	1 cup 2 fruit

WORKOUT
- Combat 1 hour

SLEEP -  00:00 AM

2013.12.05

MEAL

Number	Time	Meal	Amount	Note
I	08:00	Flat white Papaya Yakult	1 cup 1/3 fruit 1 bottle
II	12:30	Veggie Tofu Egg white Keropok	1 portion 1 block 1 egg 1/2 pack
III	19:00	Chicken Mushroom puff	1
IV	23:00	Yakult	1 bottle

WORKOUT
- Upper back workout - 1 hour
- Elliptical - 30 minutes
- Dissemble sofa bed like slave

SLEEP -  01.30 AM

2013.12.04

MEAL

Number	Time	Meal	Amount	Note
I	08:00	Flat white Mango	1 cup 1 fruit
II	10:30	Almond	1 handful
III	12:30	Veggie Fish asam Tofu	1 portion
IV	16:30	Almond Curry puff	1 handful 1
V	20:00	Salmon head soup Kangkong	1 head 1 bundle

WORKOUT
N.A

SLEEP -   11:00 PM

2013.12.03

MEAL

Number	Time	Meal	Amount	Note
I	07:30	Flat white Mango	1 cup 1 fruit
II	12:00	Veggie Egg white Boiled tofu	3 portion 1 egg 2 small block	Yong Tau Fu
III	14:00	Curry puff	1
IV	19:00	Sarden curry puff Ice Kachang	1 1 bowl

WORKOUT
N.A

SLEEP -   11:00 PM

2013.12.02

MEAL

Number	Time	Meal	Amount	Note
I	07:30	Flat white Mandarin orange	1 cup 2 fruit
II	10:00	Hersheys'	2 pieces
III	12:30	Fish Veggie Tofu	1 fish 1 portion
IV	16:30	Nuts	1 pack
V	20:00	Fish Soup Egg Kangkong	1 fish fillet 1 egg 1 bundled

WORKOUT
- Swimming (last night) 10 laps

SLEEP -  11:00 PM

Holidayyyyy

29 Nov - 1 Dec
Trust me, I tried my best to keep on plan. But, what to do lor... the food is too yummy.

Here's the list of food that I remember, for 3 days:
29 Nov:
1. A lot of veggie, I mean a lot
2. Tofu and tempe (steam)
3. Kopiko 98 degree

30 Nov:
1. A portion of instant noodle with egg2. Fish, like a lot. All were boiled (soup) and grilled one.
3. Mutton sate (roughly 7 stick)
4. Kopiko 98 degree

1 Dec:
1. Mutton sate (roughly 4 stick)
2. One small murtabak
3. A glass of sweet coffee milk
4. Thai beef noodle
5. A cup of flat white

Last but not least.. I ate a lot of mango, mango, mango, and mango.... Like a lot.

Hey, it was not bad at all.

2013.11.28

MEAL

Number	Time	Meal	Amount	Note
I	05:30	Flat white	1 cup
II	09:30	Oats 'n Peanut butter	1 bar	Post workout meal
III	12.30	Chicken breast curry Tofu Potato	1 portion
IV	17:30	Almond	1/2 handful	Sisa almond
V	19:00	Chicken grill and veggie	1 thigh
V	23:00	Bakmie GM Kopiko 98 Degree	1 portion 1 bottle	Holidayyyyyyyyy

WORKOUT
- Lower body 'n abs workout - 1 hour (morning)

SLEEP -  2 hours + 20 minutes (during flight)

2013.11.27

MEAL

Number	Time	Meal	Amount	Note
I	07:30	Flat white Mandarin orange Yakult	1 cup 2 fruit 1 bottle
II	10:00	Oats 'n Peanut butter	1 bar
III	12:00	Tofu Eggs	2 blocks 3 white eggs & 1 yolk
IV	17:30	100 Plus Cadburry chocolate	2 cans 1 bar	Come on, it's post workout meal
V	19:00	Meats (chicken, lamb, beef) Mandarin orange	Like, a lot. 3/4 piece	Hey, it was buffet.

WORKOUT
- Morning swim 15 laps
- Forest adventures - Obstacle challenge, whole body workout (2 hours)

SLEEP -  11:45 PM

2013.11.26

MEAL

Number	Time	Meal	Amount	Note
I	07:30	Flat white White eggs	1 cup 3 eggs
II	10:00	Oats 'n Dark Chocolate Almond	1 bar 1 handfull
III	12.30	Chicken breast Sambal paru Veggie	1 portion	Parunya enak bo'..
IV	16:00	Almond Gummy sweet	1 handful 1 piece	It's small, really small..
V	20:30	Chicken Egg omelette	1 portion	It's omelette, chicken something and green curry chicken. For three people. Get those scary face off you...

WORKOUT
- Morning upper body workout - 1 hours

SLEEP -  1:00 AM

2013.11.25

MEAL

Number	Time	Meal	Amount	Note
I	07:30	Flat white Mandarin orange Yakult	1 cup 2 fruit 1 bottle
II	10:00	Almond	1 handful
III	12:30	Steam tofu Boiled white egg	2 block 2 eggs
IV	16:00	Almond Chocolate stick	1 handful 1 piece
V	22:00	Yakult	1 bottle

WORKOUT
- Morning swim 10 laps

SLEEP -  10:30 PM

2013.11.24

MEAL

Number	Time	Meal	Amount	Note
I	07:30	Black coffee&honey Egg white	1 cup + 2 tea spoon 3 eggs
II	12:00	Oat's 'n Peanut butter	1 bar
III	15:00	Chicken grill 'n veggie	1 thigh	The art of ignoring the rice
IV	16:00	Avocado juice	1 glass	Shut up and drink
V	18:00	Turkey Broccoli Mash potato	1 thigh 1 plate 1 scoop	It's gross but it's nice
VI	23:15	Yakult	1 bottle

WORKOUT
- Lower body workout - 1 hour
- Clean up the Pasir Panjang house like a slave
- Swimming 12 laps

SLEEP - 11:30 PM

2013.11.23

MEAL

Number	Time	Meal	Amount	Note
I	09:00	Black coffee&honey Oats 'n Honey	1 cup + 1 table spoon 1 bar
II	15:00	Oats 'n Dark Chocolate	1 bar
III	18:00	Honey	2 tea spoon	It's not fuc*ing diet. I have no time to go outside and no food on fridge
IV	22:30	Grilled chicken & veggie	1 portion	Worry not. I didn't touch the fries and skin.

WORKOUT
Pack in. Pack out. Take the box out. Take the box in.

SLEEP - 1:30 AM

2013.11.22

MEAL

Number	Time	Meal	Amount	Note
I	08:00	Honey Egg white Sotong	2 tea spoon 3 eggs 5 slice
II	12:00	Salmon sandwhich	1 pack	What do I suppose to say? Definitely it was good..
III	20:00	Chicken sambal Terong balado	1 thigh 1 portion

WORKOUT
Pack the box in

SLEEP - 1:30 AM

2013.11.21

MEAL

Number	Time	Meal	Amount	Note
I	08:00	Flat white Egg white Yakult	1 cup 3 eggs 1 bottle
II	11:00	Almond	1/2 handful
III	12:00	Chicken breast Egg white Topping sambal ijo	70 gr 1 eggs 2 table spoon
IV	15:00	Almond	1/2 handful
V	18:30	Nachos	1 pack	Sorry....
VI	21:30	Carrot	3 roots

WORKOUT
N.A

SLEEP - 11.00 PM

2013.11.20

MEAL

Number	Time	Meal	Amount	Note
I	08:00	Flat white Mandarin orange Yakult	1 cup 2 fruit 1 bottle
II	10:30	Almond	1 handful
III	12:30	Chicken breast Topping sambal ijo	100 gr 2 table spoon
IV	15.30	Oat slice (macadamia)	1 bar
V	21:00	Honey milk Almond Yakult	200 ml 1 handful 1 bottle

WORKOUT
60 minutes body pump
30 minutes body combat

SLEEP - 10:00 PM

2013.11.19

MEAL

Number	Time	Meal	Amount	Note
I	08:00	Flat white Mandarin orange Yakult	1 cup 2 fruit 1 bottle
II	10:00	Nuts	30 gr	almond, raisin, cashew, pistachio
III	12:30	Chicken breast Topping sambal ijo	75 gr 2 table spoon	Estimation, not sure how much gr.
IV	16:00	Nuts	70 gr
V	19:00	Oat Slice	1 bar	Damn great!
VI	22:00	Milk Yakult	200 ml 1 bottle

WORKOUT
- 35 minutes elliptical
- 15 minutes treadmill

SLEEP - 11:30 PM

2013.11.18

MEAL

Number	Time	Meal	Amount	Notes
I	08:00	Flat white Mandarin orange Yakult	1 cup 2 fruit 1 bottle
II	10:00	Almond	1 handful
III	12:30	Tofu White egg Topping sambal ijo	2 block 2 egg 2 table spoon	Damn, that's more than 2 table spoon sambal
IV	16:00	Almond	1 handful
V	19:30	Salmon head Kangkong Yakult	1/2 head 1 bundle 1 bottle	Soup
VI	22:00	Almond	1/2 handful

WORKOUT
Packing stuff for moving and accompany a friend do ironing, counted as exercise right? Oh, shut up.

SLEEP - 12.30 AM

A Kick (Start)

I made this blog to write down the note of daily intake, workout and sleeping schedule for 2.5 months ahead, started yesterday, 18 November 2013 to Chinese New Year 2014, 31 January 2014.

Why's only 2.5 months?

What do you think? I definitely don't have to post my meal every single day for the rest of my life, do I?
Furthermore, the diet and workout I'll post here might not suit for everyone for long period. If due to any circumstances, you landed to this blog, read (or practice) it on your own risk.

Basically, it's a private journal made public. So, I'll not entertain any question nor comment. And for sure, I'll not entertain you.

So, let's kick it.