Day 4 (29/05/08) Thusday

I am feeling the cough is coming in. Took antibiotic clarithromycin. Wear baju batik and feeling like a clown :~ My weight is surely coming down, but need to check the two weighing machine. Both are telling different readings. Next week I will start the pumping iron regimen to build up muscle and speed up the metabolic rate. I am reading the book 'Abs diet' page to page. Hopefully next week i can follow it in detail. The program is for six weeks, it's worth trying.

Breakfast

• Normal pancake 300 cal
• coffee 100 cal
• vitamins (Maca, anti oxidant, gingko, speman)
  

9.30 am

• coffee 100 cal
• protein and fruit enzyme shake sipping through lunch 200 cal
  

Lunch

• Did not prepare anything to eat, so i took Xando diet drink with whey protein 200 cal

2.45pm

• white coffee 100 cal

5.15pm
Batminton. Four hard sets today, unfortunately lose every set, but good and satisfying exercise. Did not feel hungry or lack of energy although i only took Xando diet drink. -ve 400 cal

Dinner

• 2 ekor fresh selar 200 cal
• 2 tauhu goreng 150 cal
• sop sayor 100 cal
• some fruits 150 cal
• coffee 100 cal

Net calorie 1100 calories.

Day 3 (28/05/08)

Weight up this morning. Wow, a drastic drop in weight, but I am sure it's all water weight. When carb is low, lots of water will be excreted, so need to replace it. Drink, drink, drink.
After 7 days, I'll record the reduction (if any). I hope it should be lower than 189 pounds.

Breakfast

• pancake with dab of honey and peanut butter. Day in day out, I'm still not bored with eating this stuff. Anyway it sustain my energy till noon. 300 cal
• coffee 100 cal

10.00 am

• coffee 100 cal

I don't feel the euphoria as yesterday. The body must have got used to low carb. Good.
Lunch

• 3 piece tempe 150 cal
  
• sayor pucok paku goreng belacan 100 cal
  
• fried chicken 350 cal

4.00pm

• coffee 100 cal

5.30pm
Batminton
Manage only 3 sets as too many people playing. -ve 200

Dinner

• ikan charu bakar 300 cal
  
• small piece of kentucky fried chicken ! 150 cal
  
• tahu goreng 100 cal
  
• salad and sop sayor 100 cal
  
• coffee 100 cal
  
• almond snacks 200 cal

Net calorie 1950 cal. No reduction of calorie today ! Presevere, presevere, presevere

Day 2 (27/5/08)

Really feel hungry this morning, i can eat one whole cow now :)

Breakfast

• Pancake with peanut butter 300 cal
• black coffee 100 cal
• vitamins
  

Feel energise and raring to go :z

12 pm
Feeling euphoria, not exactly headache, but like getting high due to low blood sugar. The body is adjusting itself to low carb. I expect this feeling to be lingering between 3 to 4 days.
Lunch

• Ikan charu bakar 300 cal
• sop sayor 100 cal
• tahu goreng 50 cal
  
• coffee 100 cal

5.00 pm
Batminton. -ve 300 cal
Unfortunately i lose all my sets (4 double sets) as i don't have the extra energy to wallop my opponents. Low carb diet decreases the body energy level, so i need to slow down this few days.

Dinner

• Ikan charu bakar again. 300 cal
  
• 4 pieces of fried tauhu, emmm delicious 150 cal
  
• fruits, mangosteen and rambutan (not suppose to take fruits this 2 weeks, but heck, rules are meant to be broken !) 200 cal
• vitamins
  

Net calorie 1300 cal. Yahoo ! :D

Day 1 (26/5/08)

Breakfast

• Pancake with dab of honey (Oats, one egg,skim milk) 300 cal
• Black Coffee with pal sweet 100 cal
• 400 cal

9.00 am

• Black Coffee 100 cal
  

Noon

• Fried Chicken 500 cal

3.30 pm

• Black Coffee 100 cal

Feeling fine up to now, no low sugar syndrome yet.

5.15-7.15 pm

• No Batminton today
  

9.00 pm
Dinner

• fried ikan charu 300 cal
• sotong masak pedas 150 cal
  
• sop sayor 200 cal
• black coffee 100 cal

Total calories today 1600 cal

Diet Target and Principles

By 21 Nov 2008, my target weight is 170 pounds i.e 77.3 kilos. From today, that is 6 months to D-Day, and by simple calculations, every month i should shed 3.33 pounds. Every week my weight should go down 0.83 pounds, let's say 1 pound. So my target drop is a pound of fat a week. Looks easy, but in reality, it is hard work.

I am trying a diet that has proven to work by many, i.e the South Beach diet, low carbohydrate and high protein. Exercise must be done everyday to hasten the metabolic rate. Lots of plain water will excrete toxins when taking high proteins.

BMR
Your BMR (Basal Metabolic Rate) indicates the number of calories your body needs each day to simply perform basic functions. From the time we go to sleep one night until we go to sleep the next night our body is using calories to fuel the body. Almost 3/4 of the calories eaten each day is used by the body for this purpose.

If a person eats more calories than the body needs, a weight gain will result. There are 3,500 calories stored in every pound of body fat. If a person eats 500 calories more a day than the body needs for a week (7 days), a weight gain of 1 pound per week would result.

A person who weighs 190 pounds:

BMR per day = 190/2.2 x 24

~ 2000 calories per day to maintain weight.

Multiply your weight in pounds x 24 (24 hours in a day) divided by 2.2 (the amount of energy needed to raise body temperature by 2 degrees celcius)

I need to deficit 500 calories a day to lose 1 pound of fat per week. This comes from reducing food intake and vigorous exercise to burn calories.

Thus, everyday i need to expand only 1500 cal. to lose 1 pound of fat a week.