today is thursday

~ Sekarang nak update psl my menu and workout for today :~

10.12.2009

4.00 am = up + 1 glass plain water
4.15 am = workout JM 2
4.40 am = prepare simple breakfast - 1 mug red guarana
- 1 pcs wholemeal bread
4.50 am = prepare bekal 4 lunch
5.00 am = poo2 + mandi + bersiap
7.30 am = breakfast with - hot lemon tea + beehoon sup (tak habis, tinggal separuh lgk)
9.00 am = 500ml plain water
10.00 am = snack 1 manggo
11.00 am = anlene choc
1.00 pm = lunch - 1 genggam rice + hati ayam masak kicap + 1 bowl sup petola with egg
(semua bekal except lauk hati je beli)
3.00 pm = 500 ml plain water
4.30 pm = snack epal 1 biji
6.00 pm = none of them...pegi pasar beli brg dapur
7.00 pm = dinner - dabai 20 biji
- whole bread with peanut butter 2 pcs
- teh o 1 mug

~ water intake : 2 ltr plain water & 500 ml green tea & few sips others

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yesterday = 09.12.2009

4.00 am = up + 1 glass p water
4.15 am = workout JM 2
4.40 am = prepare simple breakfast - 1 mug red guarana
4.50 am = prepare bekal 4 lunch
5.00 am = poo2 + mandi + bersiap
7.30 am = breakfast with - anlene choc + 1 set tuna sandwich + 1 pcs karipap kecik
9.00 am = 500ml plain water
10.00 am = snack 1 oat krunch
11.00 am = green tea 500ml
1.00 pm = lunch - 1 genggam rice + telur rebus 1 + 1 bowl sup bayam (semua bekal )
3.00 pm = 500 ml plain water
4.30 pm = snack epal 1 biji
6.00 pm = none workout
7.00 pm = dinner ( beehoon tomyam + teh o + few pcs roti keben masin....nyaman gilaaa)

~ water intake : 2 liter & 500 ml green tea