Day 15

Breakfast : eggs, french loaf, coffee 364 kcal

Lunch : spaghetti, dory fish, pork, tomato, egg 676.4 kcal

Post workout shake : whey protein 271.75 kcal

Dinner : rice, dory fish, choy sum, tomato 468.8 kcal

Snack : strawberry 3 kcal

Total calories consumed today : 1783.95 kcal

Day 14 - End of week 2

Snack : quaker bar 90 kcal

Breakfast : cereal, milk 556.7 kcal

Lunch : rice, spinach, pork 330.9 kcal

Snack : coffee 96 kcal

Post workout shake : whey protein, bananas 330.9 kcal

Snack : yogurt 58.5 kcal

Dinner : wheat bran bread, tuna, tomato, light dressing 219.35 kcal

Snack : french loaf 84 kcal

Total calories consumed today : 1756.2 kcal

Day 13

Breakfast : cereal, milk 318.6 kcal

Snack : coffee, banana 196 kcal

Lunch : rice, pork, lettuce(light dressing) 470.8 kcal

Dinner : french loaf, cucumber, tuna 318.2 kcal

Snack : milk, strawberry 128 kcal

Total calories consumed today : 1431.6 kcal

Day 12

Breakfast : cereal, milk 444 kcal

Lunch : fusilli, tuna, mushroom 544.37 kcal

Post workout shake : whey protein, banana 316.75 kcal

Dinner : burger, sweet potato 632.7 kcal

Total calories consumed today : 1937.82 kcal

Day 11

Breakfast : bread, bacon, eggs, coffee 584 kcal

Lunch : lettuce, rice broccolli, pork 510.6 kcal

Post workout shake : whey protein, banana 316.75 kcal


Dinner : rice, lettuce, pork 447 kcal

Snack : strawberry 5 kcal

Total calories consumed today : 1863.35 kcal

Health Critics

What is a "Health Critic"?

Alright, I wanted to discuss something about people known as "Health Critic". Personally, I think these people do not actually help you but instead they destroy your life. But it totally depends on how you put their point of view in use. These are the people that normally tells you stuff like "OMG!!! You are OBESE!!!!!", "You are so FAT, you better stop eating!", "You are nothing but bones, you look sick.", "Why do you look this way? You should be more like me.". OK, reality check; does all these comments actually benefit you in your daily life? Like I said previously, it all depends. You can take these comments and turn it into a huge amount of energy and drive for your workout or even your daily life. Makes you a better person in the end. Or you could just think back, does this comment mean anything to me or is it just another phrase people enjoy saying to hit me down. If you are happy with yourself, just simply ignore it. But on the other hand, if you feel that these comments are nothing but harm and you think you need help with your health and fitness, why not do something about it instead of thinking and worrying about the comment given to you. This way, these comments will no longer be heard or used anywhere near you.

It's you that controls your health; no one else. If you really think that your health or fitness are at the border line. DO SOMETHING ABOUT IT, DON'T HESITATE. LIFE DON'T WAIT, WHY SHOULD YOU?

Day 10

Breakfast : cereal, milk 242 kcal

Snack 1 : coffee, eggs 252 kcal

Lunch : rice, broccolli, chicken, tomato 379.8 kcal

Post workout shake : whey protein, banana 316.7 kcal

Dinner : rice, chicken, broccolli, tomato 411.1 kcal

Total calories consumed today : 1601.6 kcal

Day 9

Breakfast : bread, coffee, bacon 428 kcal

Snack 1 : banana 100 kcal

Lunch : spaghetti, tuna, tomato, egg 492.6 kcal

Post workout shake : whey protein, banana 316.75 kcal

Dinner : rice, chicken, broccolli 420.1 kcal

Total calories consumed today = 1757.45 kcal

Pushups

Sorry about the delay on the workout routine post. This workout is known as the old school routine, "Pushups". It has been around for a long long time, but yet it's effectiveness has never fail us before.

Target areas : Pectoralis Major, Triceps Brachii, Anterior Deltoids

.................Image 1.............................Image 2....................

Instructions

1. Place your palms on the floor, one grip away from your shoulders. Use the ball of your feet to stabilize yourself on the ground.

2. Slowly lower your chest to the ground and before touching the ground, slowly push yourself back up without locking of your elbows. Then repeat the movement back in Image 1.

(* Keep your core tight in order to perform a more effective pushup)

For those of you out there who are interested in working on those chest muscles whether a guy or girl, try this out. You will not regret it; it's a promise!

Day 8

Breakfast : Coffee, Eggs, Bread 465 kcal

Lunch : Spaghetti, tuna, tomato 397.8 kcal

Banana : 100 kcal

Post workout shake : whey protein and banana 371.75 kcal

Dinner : rice, pork, eggs, broccolli, tomato 559.5 kcal

Total calories consumed today = 1894.05 kcal