Monday, 5 March 2012

Meal & Work-Out Plan - Week 3


I decided to move the start of our weekly meal & work-out  plan to Sunday making that as day 1.  I have a lot of setbacks last week.  I cheated on my diets and I really am so guilty.  I’ve indulged my cravings specially for corn chips and pork.  There, I just didn’t add unhealthy and empty calories, I also had unnecessary sodium intake.  That maybe was the reason why instead of losing at least 1 kilogram I gained 0.6 kg making shooting up my weight to a humiliating 58.9 kg arrrggghhh  It's really annoying and frustrating
But I did my work-out religiously everyday, that is to say at least 40 minutes of work out daily except last Sunday since I felt that I really needed some extended sleeping time.   I didn’t go for a swim though as planned.  I just settled for brisk walking and jogging since I still can’t fit in my swim suit.  Come to think of it I need to buy a new one.
The good news though is that, this diet and fitness program is friendly to my gut.  Since I started on this program, I’ve been pooping at least twice a day and it was really so relieving and very satisfying :-)
Below is my program for this week.  I will control my cravings!  I will not give-in to temptation! I will not deviate from this plan so that I will lose weight! (fingers crossed including my toes)




 © Fresha-licious (04March2012)

 
Week 3 (March 4 to 11)

Day 1 (Sunday)  - total calorie intake = less than 1,500 kcal

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

Breakfast
 - 8:30} take supplements  ( GNC multi-vitamins, folic acid (5mg), glutaphos) with 250 ml of lukewarm water
- 10:30} Orange smoothie (< 120 g.)

Lunch
- 11:30} PORK + leafy veggie + rice (1 c)
- ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)

Afternoon Snack  
- 16:00} yogurt (100 g.) + 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} oatmeal + yogurt + soya-milk
- ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)


Work out :  17:30 to 18:30 } walking + swimming w/ stretching / Brisk Walking & Jogging w/ stretching
Day 2 (Monday)  -

Upon Rising – 6:15}  - lemon  water (1 lemon juice + water enough to make 500ml)

Breakfast
 - 8:00} Upon arrival at the office – take supplements  ( GNC multi-vitamins, folic acid (5mg), glutaphos) with 250 ml of lukewarm water
- 9:30} Pear (1 pc)

Lunch
- 11:30} Mungo Beans + leafy veggie+ ½ c rice
- green tea water – 250 ml
- take supplements   (GNC multi-vitamins, folic acid (5mg))

Afternoon Snack  
- green tea water (250 ml ) all through out the afternoon
- 16:00} Biko

Supper
- 19:10} water (250 ml) + yogurt (100 g.) / yakult (1 sm bot)
- 20:00} Mungo Beans + leafy veggie+ ½ c rice
- take supplements  (GNC fish body oils)
- 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)  

Upon Rising – 6:15}  - lemon  water (1 lemon juice + water enough to make 500ml)

Breakfast
- 8:00} Upon arrival at the office – take supplements  ( GNC multi-vitamins, folic acid (5mg), glutaphos) with 250 ml of lukewarm water
- 9:30} Pear (1 pc)

Lunch
- 11:30} Mungo Beans + leafy veggie+ ½ c rice
- green tea water – 250 ml
- take supplements   (GNC multi-vitamins, folic acid (5mg))

Afternoon Snack  
- green tea water (250 ml ) all through out the afternoon
- 16:00} soya milk (250 ml.)

Supper
- 19:20} water (250 ml) + yogurt (100 g.) / yakult (1 sm bot)
- 20:30} TUNA + veggie
- 21:30} 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)  


Upon Rising – 6:15}  - lemon  water (1 lemon juice + water enough to make 500ml)

Breakfast
- 8:00} Upon arrival at the office – take supplements  ( GNC multi-vitamins, folic acid (5mg), glutaphos) with 250 ml of lukewarm water
- 9:30} Apple (1 pc)

Lunch
- 11:30} TUNA + veggie + ½ c rice
- green tea water – 250 ml
- take supplements   (GNC multi-vitamins, folic acid (5mg))

Afternoon Snack  
- green tea water (250 ml ) all through out the afternoon
- 16:00} soya milk (250 ml.)

Supper
- 19:20} water (250 ml) + yogurt (100 g.) / yakult (1 sm bot)
- 20:30} EGG + veggie
- 21:30} 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)  


Upon Rising – 6:15}  - lemon  water (1 lemon juice + water enough to make 500ml)

Breakfast
- 8:00} Upon arrival at the office – take supplements  ( GNC multi-vitamins, folic acid (5mg), glutaphos) with 250 ml of lukewarm water
- 9:30} Apple (1 pc)

Lunch
- 11:30} EGG + veggie + ½ c rice
- green tea water – 250 ml
- take supplements   (GNC multi-vitamins, folic acid (5mg))

Afternoon Snack  
- green tea water (250 ml ) all through out the afternoon
- 16:00} soya milk (250 ml.)

Supper
- 19:20} water (250 ml) + yogurt (100 g.) / yakult (1 sm bot)
- 20:30} BANGUS + veggie
- 21:30} 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)  - total calorie intake = <1,000 kcal

Upon Rising – 6:15}  - lemon  water (1 lemon juice + water enough to make 500ml)

Breakfast
- 8:00} Upon arrival at the office – take supplements  ( GNC multi-vitamins, folic acid (5mg), glutaphos) with 250 ml of lukewarm water
- 9:30} Apple (1 pc)

Lunch
- 11:30} BANGUS + veggie + ½ c rice
- green tea water – 250 ml
- take supplements   (GNC multi-vitamins, folic acid (5mg))

Afternoon Snack  
- green tea water (250 ml ) all through out the afternoon
- 16:00} soya milk (250 ml.)

Supper
- 19:20} water (250 ml) + yogurt (100 g.) / yakult (1 sm bot)
- 20:30} SALMON + veggie
- 21:30} 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)  - total calorie intake = less than 1,300 kcal

Upon Rising – 8:30}  - lemon  water (1 lemon juice + water enough to make 500ml)

Breakfast
- 9:00} take supplements  ( GNC multi-vitamins, folic acid (5mg), glutaphos) with 250 ml of lukewarm water
- 9:30} Apple (1 pc)

Lunch
- 12:00} CHICKEN + veggie + ½ c rice
- green tea water – 250 ml
- take supplements   (GNC multi-vitamins, folic acid (5mg))

Afternoon Snack  
- green tea water (250 ml ) all through out the afternoon
- 16:00} ANYTHING (less than 250 kcal per serving)

Supper
- 19:20} water (250 ml) + yogurt (100 g.) / yakult (1 sm bot)
- 20:30} SALMON + veggie
- 21:30} 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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