Monday, 19 March 2012

Meal & Work-out Plan: Week 5

The boss is here (my husband J ) so I’d be cooking for 2 people from now on until he goes back to the Philippines again in a few days. This means to say that my cooking and eating will be more enjoyable I just hope that I would be able to control my appetite while he’s here.
Frederick though is also on a diet as he needs to shed off a few pounds (more than 20 lbs hehehehe)  so he will be eating the same food I will be preparing.  
This week, I have revamp our meal plan.  I will be cooking and eating less fish this week and I will be cooking more veggies but not necessarily purely vegetarian.  We might be adding a few grams of pork to some veggie dishes just to add flavor and enhance the taste.  But definitely, we will also be coming up with vegan dishes that’s why I am on the hunt for vegan recipes.  I don’t want to settle with the usual vegan salads as I find them boring (greens, cucumber, vinaigrette, etc.)
I haven’t checked my weight as I don’t like to see it yet.  I’ll weigh next Saturday to see my progress in two weeks.  
My goal this week is to reduce my weight to 56 at least.  No chocolate, no sweets of any kind, drinks included.  No sodas including the diets ones or even the coke zero.  
I will increase my work out  :
  - make it at least 45 mins to 1 hr everyday.
  - straight jogging (no stopping; no walking) for at least 1.5 to 2 km, plus a sprint of at least 300 – 400 m., and complete a total distance of at least 2 to 3 km per work out. 
  - stretching (upper and lower torso) and crunches for at least 10 mins.
This will be my work out, vigorous as it may seem, for this week and the next week, at least 2 days before my fertility periods after that I will observe moderate work out J
My husband will also be jogging along with me and he’ll also be doing some weight lifting.

 © Fresha-licious (18March2012)


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Week  (March 18 to 24)


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} Native hot chocolate + cinnamon bread
- green tea water (250 ml ) all through out the afternoon
- GNC multi-vitamins, GNC zinc (50 mg))

- 18:00} GNC L-carnitine 500 (1cap) 

Supper
- 20:00} water (250 ml) + yakult
- 21:00} veggie
- ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)


Work out :  18:00 to 19:30 } rest; no work-out

Day 2 (Monday)  - (< 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} Fuji Apple (1 medium fruit)


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

Afternoon Snack  
- 16:00} Bread + soya milk (no sugar added)
- green tea water (250 ml ) all through out the afternoon

Supper
- 19:40} water (250 ml) + yogurt (100 g.)
- 20:30} veggie
- ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)


Work out :  18:30 to 19:30 } Brisk Walking & Jogging w/ stretching
Day 3 (Tuesday)  (< 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} PORK + 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
- 19:40} water (250 ml) +  yakult (1 sm bot)
- 20:30} veggie + soya milk (no sugar added)
- ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)



Work out :  18:30 to 19:30 } Brisk Walking, Jogging, stair climbing w/ stretching
Day 4 (Wednesday)   (< 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} Apple smoothie (1 medium fruit)

Lunch
- 11:30} CHICKEN + veggie + ½ c rice
- 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


- 18:00} GNC L-carnitine 500 (1cap) 

Supper
- 19:30} water (250 ml) +  yogurt (100 ml)
- 20:30} 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 19:30 } walking + swimming w/ stretching
Day 5 (Thursday)   (< 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} BEANS + veggie + ½ c rice
- soya milk (reduced sugar)
- take supplements   (GNC multi-vitamins, glutaphos, zinc (50 mg))

Afternoon Snack  
- 16:00} Fuji Apple  (1 medium fruit)
- green tea water (250 ml ) all through out the afternoon



- 18:00} GNC L-carnitine 500 (1cap) 

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


Work out :  18:30 to 19:30 } Brisk Walking, Jogging, stair climbing w/ stretching
Day 6 (Friday)   (< 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} SALMON + 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

- 18:00} GNC L-carnitine 500 (1cap) 

Supper
- 19:40} water (250 ml) +  yakult (1 sm bot)
- 20:30} veggie
- 9:30} ACV water (2 tbsp apple cider vinegar + water enough to make 500ml)


Work out :  18:30 to 19:30 } Brisk Walking, Jogging, stair climbing w/ stretching
Day 7 (Saturday)  (< 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} SHRIMPS + 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

- 17:30} GNC L-carnitine 500 (1cap) 

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



Work out :  18:30 to 19:30 } walking + swimming w/ stretching


 

2 comments:

  1. I'm sorry but you're not going to last with your diet and exercise plan for the following reasons. 1st you are not eating enough and aside from cardio activities you also have to do strength training. You're on the right track with sugar busters though. People can eat more they just have to eat right. With every meal make sure you have protein (any lean meat), good carbs (brown rice or whole wheat bread, vegetables), and water lots of it. Last year I weighed 166 lbs. I am now 125 lbs. I had to lose weight because I was getting hypertensive and since diabetis runs in my family I decided to get healthy. I'm a woman but I lift weights and it's doing wonders for me. More muscles in my body, the faster my metabolism. Btw, it's impossible for a woman to end up looking bulky or scary like those women pro lifters unless she spends half the day in the gym or she's taking steroids. I just workout with dumbbells and it's quite effective. Good luck to you. Don't give up.

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  2. Thanks for shooting straight. I needed that. I read your message several times just to make sure I understood it right. Your advice is the best I've got so far. I've never consulted a dietician though my ob gyne suggested that I do. I'll follow your advice. And I'm going to listen to my husband from now on hahahah. By the way, he wants to thank you. Oh and thank you very much for dropping by our site too. We're happy to know that somebody is reading our posts :-) All the best to you

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