ur welcome i think u should lose ur tummy fats first..then can start to tone ur arms and shoulder

Kawan, it was 600 cals for that bento meal for LUNCH ONLY LAH!

Plus, it was a trial to see how the Japan dietary rules turn out and whether easy to do or not lah.

Anyway, think I was eating too much for lunch before this. About 800 cal if I go by the Japanese bento container rules. I need to relook how to settle the carbs intake and reduce the rice amount.

I also need to learn more about the Japanese dietary habits. It was interesting concept on portion control.

The biggest challenge is trying to find quick and easy ways for people to control food without having to count calories. It's tedious to count calories. Americans have the plate portion control which the UK has a slightly modified version of the same thing.

The Japanese uses a bento set though, with the 3 : 1 : 2 rule. That is the official dietary guidelines. The Okinawa Diet is equal part grains + veggies and protein is less than both of them. So it's definitely interesting.

Morning fatsos!

I'm off to Lake Gardens to run with my brother. Will do 30DS today. Oh boy I cant wait to get my but kicked by JM again!

i think you cannot spot reduce. you cant target a certain body part and lose those fats in that specific body part.

hahaha, i understand what CF is trying to convey. Cardio 1st, then weight training.
btw, Disciple, thanks for your tips.

30mins of HIIT is cardio right?

yep

yesterday was terrible, i ate the yulek char siew kong lou mee for breakfast. then I have no lunch until 5 something start singing in Greenbox and become hungry, the only food they have is koropok = =" i took like 2 bowls of them. Dinner was steamboat.

relax brah, one day of junk wont make any difference...just continue working out

Today work out failed again, can't even lift 7.5kg =.=. Maybe the PE test in school again? Need change my rest day to saturday instead of sunday now. Btw, kinda happy when someone said "you look a bit skin liao". Feel very motivated after hearing that word. xD (Perasaan)

Today is my normal rest day BUT ended up in the pool with kiddoes for quite awhile. It was a splashing FUN. Despite double rounds of sun block, can still feel the heat of the sun, now.........

I may burn quite alotof cal today.........

Cheat eating again today..... ate McD's filet o fish and fries! damn tempted!
tomorrow gonna do workout..

Meals for the day


Breakfast - Omelette (2 whole egg + 2 egg whites + chopped green onion & oyster mushrooms) + Low Fat Cheese

Before WO - 1 scoop casein + almonds
Post WO - 1 scoop whey + apple


Dinner
Add some of everything ended very big bowl !
- tomato, green onion, carrot, enoki mushroom, brocolli, chinese small white cabbage (xiao bai cai), corn & chicken.

i cheated yesterday and today...Wendy's burger and fries, yao cha kwai x 4, pau, kropok lekor, keledek, pisang, and just now hokkien mee!! lol

omgg....can i cheat too? noooooooooo...i cant....
am on low carb now ...

bwahahhaa...tomolo is PAY BACK day.......after cheat meal......

shadowjass - nice clean meal you have.....

saturdays and sundays are normally cheat days for me...thats when i load up on carbs because i go on no carbs from monday to friday

shadowjass, sure why not, cheating a meal or two wont make any big difference, dont worry

you get less demotivated when you cheat once in a while too, going on a very strict diet continuously will make you go crazy lol

that is just too much la dude! high carb+junk food+high fat!!!!!!

damn..... i miss eating laksa... maybe gonna grab some tomorrow!

argh, i kept on telling myself to go on for 30minutes of HIIT but i just cant do it, i ended up 15minutes of HIIT and 5 minutes of cool down on a treadmill instead..
is that good enough for my WO?

1 small slice of Secret Recipe's chocolate cake yesterday evening.

Forgot to eat breakfast this morning.

Lunchtime was Thosey Bawang at a Halal Indian Restaurant owned by a Chinese man. Tastyyyyyyy.....

No exercise today. Just grocery shopping at an organic shop and 2 shopping malls.

Dinner was back to homecook meals.

Tomorrow : Going to try a cardio-dance workout by Madonna Grimes. Latin and African beat. Probably not going to make it through much but what the hey.

You know what would be good? A restaurant with a small area for dancing. That way, can burn off some of the calories from dinner. Don't have to be Fred Astaire but just moving around. That would be fun.

Current Book reading : Benefits of Nourishing Vinegar by Yang Luyin, published by Seashore Publishing (Popular Bookstore). I never knew that natural vinegar had probiotic strains in them. Anyway, bought the book because wanted to know how to make homemade vinegar for cooking.