Monday, 12 March 2012

Meal and Work-out Plan: Week 4

I lost 900 grams last week! hooray! :-) It's less than a kilogram but it's fine with me.  At least I'm shedding off some of those excess baggage that I am carrying.  I need to continue this and I hope that I would continue losing weight.  My goal for this week is to lose at least 1 kg. 

At my new weight of 58 kg and current daily physical activities, my calorie intake should be around 1,960 kcal. That is if I want to maintain my present weight.  If I go higher than that I will surely gain weight.  Now, since my aim is to reduce weight I have to reduce my calorie intake by 400 to 500 kcal per day making the figures to be 1,460 to 1560.  As such, my recommended daily calorie intake for myself must be within the range of 1,400 to 1,550 and not over that.  As I lose weight, I will continue to reduce my calorie intake other wise I might plateau.

Do you want to know how many calories do you need per day?  Try this calorie calculator.

For Frederick, well, we’ll come to that point when he returns to Singapore



 © Fresha-licious (11March2012)

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Week 4 :  (March 11 to 17)


Day 1 (Sunday)  (< 1,700 kcal)


Upon Rising – 8:00}  - lemon  water (1 lemon juice + water enough to make 500ml)

Breakfast
- 9:00} GNC L-carnitine 500 (1cap)  
- 10:00} take supplements  ( GNC multi-vitamins, folic acid (5mg), glutaphos, gnc fish body oil) with 250 ml of lukewarm water
- 10:00} Orange smoothie (2 medium fruits)

Lunch
- 12:30} PORK + leafy veggie + rice (1 c)
- ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)

Afternoon Snack  
- 16:00} rice cake
- green tea water (250 ml ) all through out the afternoon
- GNC multi-vitamins, folic acid (5mg), glutaphos)


Supper
- 19:00} water (250 ml)
- 20:00} LEGUMES + veggie
- ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)


Work out :  17:30 to 18:30 } rest; no work-out

Day 2 (Monday)  - (< 1,450 kcal)

Upon Rising – 6:15}  - lemon  water (1 lemon juice + water enough to make 500ml)
- 7:30} GNC L-carnitine 500 (1cap) 

Breakfast
- 8:30} ( GNC multi-vitamins, folic acid (5mg), glutaphos, GNC fish body oil)
- 9:30} Orange smoothie (2 medium fruits)


Lunch
- 11:30} CHICKEN + veggie+ ½ c rice
- green tea water – 250 ml
- take supplements   (GNC multi-vitamins, glutaphos, zinc (50 mg))

Afternoon Snack  
- 16:00} rice cake + soya milk (reduced sugar)
- green tea water (250 ml ) all through out the afternoon

Supper
- 19:10} water (250 ml) + yogurt (100 g.)
- 20:00} LEGUMES + veggie
- 9:30} ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)


Work out :  18:30 to 19:10 } Brisk Walking & Jogging w/ stretching
Day 3 (Tuesday)  (< 1,350 kcal)

Upon Rising – 6:15}  - lemon  water (1 lemon juice + water enough to make 500ml)
- 7:30} GNC L-carnitine 500 (1cap) 

Breakfast
- 8:30} ( GNC multi-vitamins, folic acid (5mg), glutaphos, GNC fish body oil)
- 9:30} Orange smoothie (2 medium fruits)

Lunch
- 11:30} CHICKEN + leafy veggie + rice (1 c)
- soya milk (reduced sugar)
- take supplements   (GNC multi-vitamins, glutaphos, zinc (50 mg))

Afternoon Snack  
- 16:00} apple (2 medium fruits)
- green tea water (250 ml ) all through out the afternoon

- 18:00} GNC L-carnitine 500 (1cap) 

Supper
- 19:10} water (250 ml) +  yakult (1 sm bot)
- 20:00} FISH + veggie + soya milk (no sugar added)
- 9:30} ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)



Work out :  18:30 to 19:20 } Brisk Walking, Jogging, stair climbing w/ stretching
Day 4 (Wednesday)   (< 1,550 kcal)


Upon Rising – 6:15}  - lemon  water (1 lemon juice + water enough to make 500ml)
- 7:30} GNC L-carnitine 500 (1cap) 

Breakfast
- 8:30} ( GNC multi-vitamins, folic acid (5mg), glutaphos, GNC fish body oil)
- 9:30} Orange smoothie (2 medium fruits)

Lunch
- 11:30} FISH + veggie + ½ c rice
- soya milk (reduced sugar)
- take supplements   (GNC multi-vitamins, glutaphos, zinc (50 mg))

Afternoon Snack  
- 16:00} Apple  (2 medium fruit)
- green tea water (250 ml ) all through out the afternoon


- 18:00} GNC L-carnitine 500 (1cap) 

Supper
- 19:10} water (250 ml) +  yogurt (100 ml)
- 20:00} BEANS + veggie
- soya milk (no-added sugar)
- 9:30} ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)


Work out :  18:30 to 19:20 } walking + swimming w/ stretching
Day 5 (Thursday)   (< 1,400 kcal)


Upon Rising – 6:15}  - lemon  water (1 lemon juice + water enough to make 500ml)
- 7:30} GNC L-carnitine 500 (1cap) 

Breakfast
- 8:30} ( GNC multi-vitamins, folic acid (5mg), glutaphos, GNC fish body oil)
- 9:30} Orange smoothie (2 medium fruits)

Lunch
- 11:30} BEANS + veggie + ½ c rice
- soya milk (reduced sugar)
- take supplements   (GNC multi-vitamins, glutaphos, zinc (50 mg))

Afternoon Snack  
- 16:00} Apple  (2 medium fruit)
- green tea water (250 ml ) all through out the afternoon


- 18:00} GNC L-carnitine 500 (1cap) 

Supper
- 19:10} water (250 ml) +  yakult (1 sm bot)
- 20:00} TUNA + veggie
- 9:30} ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)


Work out :  18:30 to 19:20 } Brisk Walking, Jogging, stair climbing w/ stretching
Day 6 (Friday)   (< 1,500 kcal)


Upon Rising – 6:15}  - lemon  water (1 lemon juice + water enough to make 500ml)
- 7:30} GNC L-carnitine 500 (1cap) 

Breakfast
- 8:30} ( GNC multi-vitamins, folic acid (5mg), glutaphos, GNC fish body oil)
- 9:30} Orange smoothie (2 medium fruits)

Lunch
- 11:30} TUNA + veggie+ ½ c rice
- green tea water – 250 ml
- take supplements   (GNC multi-vitamins, glutaphos, zinc (50 mg))

Afternoon Snack  
- 16:00} Apple  (1 medium fruit)
- green tea water (250 ml ) all through out the afternoon
- GNC multi-vitamins, folic acid (5mg), glutaphos)

- 18:00} GNC L-carnitine 500 (1cap) 

Supper
- 19:10} water (250 ml) +  yakult (1 sm bot)
- 20:00} SALMON + veggie
- 9:30} ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)


Work out :  18:30 to 19:20 } Brisk Walking, Jogging, stair climbing w/ stretching
Day 7 (Saturday)  (< 1,700 kcal)


Upon Rising – 6:15}  - lemon  water (1 lemon juice + water enough to make 500ml)
- 7:30} GNC L-carnitine 500 (1cap) 

Breakfast
- 8:30} ( GNC multi-vitamins, folic acid (5mg), glutaphos, GNC fish body oil)
- 9:30} Orange smoothie (2 medium fruits)

Lunch
- 11:30} CHICKEN + veggie+ ½ c rice
- green tea water – 250 ml
- take supplements   (GNC multi-vitamins, glutaphos, zinc (50 mg))

Afternoon Snack  
- 16:00} Apple  (1 medium fruit)
- green tea water (250 ml ) all through out the afternoon
- GNC multi-vitamins, folic acid (5mg), glutaphos)

- 18:00} GNC L-carnitine 500 (1cap) 

Supper
- 19:10} water (250 ml) + yogurt (100 g.) / yakult (1 sm bot)
- 20:00} SHRIMPS + veggie
- 9:30} ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)



Work out :  17:30 to 18:30 } walking + swimming w/ stretching


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