D.I.E.(T): January 2014

Tuesday, January 21, 2014

2014.01.21

MEAL

Number	Time	Meal	Amount
I	08:00	Latte Macciato	1 cup
II	10:30	Almond	1.5 handful
III
IV
IV

WORKOUT
- Back workout - 60 minutes
- Jogging - 30 minutes

SLEEP - AM

Monday, January 20, 2014

2014.01.20

MEAL

Number	Time	Meal	Amount
I	08:00	Latte Macciato Mandarin orange	1 cup 2 oranges
II	10:00	Almond	1 handful
III	12:30	Beef steak Steam broccoli	200 gr 1 bowl
IV	16:30	Coffee milk	1 small cup
IV	19:30	Bread Chicken curry Dim sum Coffee milk cincau Lassi salted Banana split	4 slice 1 bowl 4 piece 1 glass 1 glass 3 tea spoon

WORKOUT
NA

SLEEP - 1.30 AM

2014.01.19

MEAL

Number	Time	Meal	Amount
I	08:00	Latte Macciato Mandarin orange	1 cup 2 oranges
II	12:00	Almond	1/2 handful
III	15:30	Boiled eggs Veggie Chicken lemon	2 yolk + 3 white egg 1 portion 3 small portion
IV	21:30	Tofu White egg	2 blocks 3 eggs

WORKOUT
- Legs and abs workout - 60 minutes
- Jogging - 30 minutes

SLEEP - 11 PM

2014.01.18

MEAL

Number	Time	Meal	Amount
I	09:00	Latte Macciato Kangkong ommelet	1 cup 1 yolk 3 white eggs
II	14:00	Avocado juice	1 avocado 1 glass milk
III	17:30	Kangkong Salmon head soup	2 pack 1/2 head

WORKOUT
- Combat - 60 minutes
- Swimming - 15 laps

SLEEP - 2 AM

2014.01.17

MEAL

Number	Time	Meal	Amount	Note
I	08:00	Cafe au Lait Mandarin Orange	1 cup 2 orange
II	10:30	Almond	1 handful
III	12:30	Chicken Veggie	5 small piece 1 portion
IV	14:00	Almond	1/2 handful	-.-
V	20:00	Grassjelly soya	1 glass
VI	21:00	Kangkong Salmon head soup	1 pack 1/2 head

WORKOUT
Combat - 60 minutes

SLEEP - 12 AM

Thursday, January 16, 2014

2014.01.16

MEAL

Number	Time	Meal	Amount	Note
I	08:00	Cafe au Lait	1 cup
II	10:30	Almond	1 handful
III	12:30	Mutton Veggie Tempe oseng	5 small piece 1 portion 1 portion
IV	14:00	Chocolate biscuit	3 pack	-.-
V	19:00	Fish soup	1 bowl
V	20:00	Almond Water chesnut	1/2 handful 1 glass

WORKOUT
N.A

SLEEP - 12 AM

Wednesday, January 15, 2014

2014.01.15

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	Fish assam Scramble egg Veggie Samosa	1 slice 1 egg 1 portion 3 piece
IV	16:00	Almond	1/2 handful
V	19:30	Chicken soto Popcorn Green tea Heaven and Earth	1 bowl 1 small package 1 bottle	Chicken and tauge

WORKOUT
N.A

SLEEP - 1 AM

Tuesday, January 14, 2014

2014.01.14

MEAL

Number	Time	Meal	Amount	Note
I	08:00	Cafe au Lait Mandarin Orange	1 cup 2 oranges
II	12:30	Fish assam Scramble egg Veggie Curry puff	1 slice 1 egg 1 portion 2 small piece
III	14:00	Chocolate	2 bites
IV	23:30	Tofu White eggs Cream cheese	2 block 2 eggs 1 table spoon	Fried in little olive oil
V

WORKOUT
- Chest + tricep workout - 60 minutes
- Run - 30 minutes

SLEEP - 1 AM

Monday, January 13, 2014

2013.01.13

MEAL

Number	Time	Meal	Amount
I	08:00	Cafe au Lait Mandarin Orange	1 cup 2 oranges
II	10:30	Nescafe Mocca Almond	1 can 1 handful
III	12:30	Soto ayam (tauge and chicken) Perkedel	1 bowl 2 piece
IV	16:30	Horlic	1 small cup
V	19:30	Fish soup + beehon Bubur cha-cha	1 bowl 1 bowl

WORKOUT
N.A

SLEEP - 1 AM

2014.01.12

MEAL

Number	Time	Meal	Amount
I	09:00	Flat white	1 cup
II	14:00	Almond	1/2 handful
III	14:30	Chicken satay	3 stick
IV	18:00	Grill beef ribs	3 small cut
V	20:00	Ice cream potong	1 cut

WORKOUT
- Leg workout - 30 minutes (3 circular set - 4 exercises)
- Body Combat - 60 minutes

SLEEP - 12 AM

Saturday, January 11, 2014

2014.01.11

MEAL

Number	Time	Meal	Amount	Note
I	09:00	Flat white	1 cup
II	12:30	Grass jelly soya milk 25% sugar	1 glass
III	16:30	Tofu Broccoli White Egg Dressing: - Yolk - Cream cheese - Olive oil - Lemon - Butter	2 block 1 cup 1 egg	Steam and stir it all
IV	18:00	Sweet potato	1 big cut
V

WORKOUT
- Back workout - 60 minutes
- Jogging - 50 minutes

SLEEP - 9 PM

Friday, January 10, 2014

2014.01.10

MEAL

Number	Time	Meal	Amount	Note
I	08:00	Flat white Mandarin Orange	1 cup 2 oranges
II	10:00	Almond	1 handful
III	12:30	Mutton soup Bread Kaya bread	1 portion 1 slice 1 package	don't freak out. it's just a few slice of mutton
IV	15:00	Almond	1/2 handful
V	22:00	Fish soup	1 bowl

WORKOUT
- Swimming 15 laps

SLEEP - 1 AM

2014.01.09

MEAL

Number	Time	Meal	Amount
I	08:00	Cafe au Lait Mandarin Orange	1 cup 2 oranges
II	10:00	Almond	1 handful
III	12:30	Chicken thight Veggie Tofu&Paru Kopi Peng	1 leg 2 portion 1 portion 1 glass
IV	15:00	Almond	1/2 handful
V	19:00	Nachos	1 package
VI	23:00	Chocolate milk	500 cc

WORKOUT
- Jogging - 45 minutes

SLEEP - 12 AM

Wednesday, January 8, 2014

2014.01.08

MEAL

Number	Time	Meal	Amount
I	08:00	Cafe au Lait Mandarin Orange	1 cup 2 oranges
II	10:00	Almond	1 handful
III	12:30	Chicken Breast Brocolli	100 gr 1 cup
IV	15:00	Almond	1/2 handful
V	20:00	Tofu Broccoli Egg	2 blocks 1 bowl 1 egg

WORKOUT
- Swimming - 10 laps

SLEEP - 11 PM

Tuesday, January 7, 2014

2014.01.07

MEAL

Number	Time	Meal	Amount
I	08:00	Cafe au Lait Mandarin Orange	1 cup 2 oranges
II	10:00	Almond	1 handful
III	12:30	Chicken Breast Brocolli	100 gr 1 cup
IV	15:00	Almond	1/2 handful
V	18:30	Yong Tau Fu Egg white Steam tofu Veggie Steam potato	1 egg 2 block 3 portion 1 slice

WORKOUT
- Lower body and abs workout - 60 minutes
- Jogging - 20 minutes

SLEEP - 12AM

2014.01.06

MEAL

Number	Time	Meal	Amount
I	08:00	Cafe au Lait Mandarin Orange	1 cup 2 oranges
II	10:00	Almond	1 handful
III	12:30	Sirloin Brocolli Kopi peng	200 gr 1 cup 1 glass
IV	16:00	Almond	1 handful
V	22:00	Tofu Maccaroni	2 blocks 1/2 bowl

WORKOUT
- Combat - 60 minutes

SLEEP - 1 AM