Day 8 (measurement day)

I started with 190 pounds and 26% body fat 7 days ago. This morning when i weigh up, surprise surprise..... 186 pounds and 24% body fat. Most probably the 3 pounds is not all fat, but still, i am sure i have achieved the one pound fat reduction in one week. I can feel some reduction around my waist, although very little. This week i intend to start on some weight lifting program, two times for this week with light weights, just to get the body into tune and to increase the metabolic rate. For foods, it will be the same as previous week, but with some addition of fruits.

Breakfast

• Pancakes 300 cal
• coffee 100 cal
• 2 jambu merah 150 cal
• 550 cal

Lunch

• whey protein, fruit enzyme and 2 bananas shake 300 cal
• coffee 100 cal

4-6 pm

• 5 bananas 350 cal

5pm
Batminton -ve 200 cal

Kacang goreng 300 cal

Dinner

• charu goreng pedas 300 cal
• coffee 100 cal
• 2 tahu 150 cal
• salad 50 cal
• jambu 100 cal
• 700 cal

Net calorie 1800 calorie. Tomorrow need to have more calorie deficit.