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

2013.01.13

MEAL

Number	Time	Meal	Amount	Note
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	Note
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

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

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	Note
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

2014.01.08

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	12:30	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