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.