Oxidizer Day 22

Okeyh..hari ke 22

Day 22 30/03/2010
bfast
1 slice wholemeal
1 sudu peanut butter

lunch
nasi separuh
sayur kobis dimasak dgn suhun (xder sayur lain)
i ketul ikan masak asam
1 senduk kari kambing.. mbekkkk

snek
1 apple hijau
2 sudu sunflower seeds (organic)

dinner
sayur pucuk manis-tumis air
2 senduk sotong masak kicap (lite)

supplement
pagi:
1 multivit
1 fish oil
mlm:
1 vit e
1 gincare

senaman: aerobic rojak - dlm satu jam - ada poco2, ada aerobic, ada joget, ada zapin... fun.. guess what.. bangun pagi takla tired sgt sbb rasanya badan dah agak selesa

Oxidizer Day 21

Huhu..senak betul fikiran sebab kena settlekan banyak benda kat office...
dahla modem kat rumah x sempat nak replace lagi...nak keluar membeli pon payah...

rasa sunyi jer rumah tanpa astro n internet...

ok..ni menu semalam

Day 21
Monday 29/03/2010
bfast
1 slice wholemeal
1 sudu peanut butter

lunch
setengah pinggan nasi ayam
ayam steam
baby kailan in oyster sauce

snek
1 green apple
1 small cup yogurt (2-2 masam..mcm x kena..haha..wrong combination)

dinner

1 senduk bihun goreng

dori fillet masak asam - not bad gak rasa dia.. :)
sayur rebung(ok ke ni sis?)

supplement - multivit, fish oil, gincare, vit e

senaman - xder

Oxidizer Day 20 & Weighing 03

huh..sedar tak sedar dah 3 minggu dah on Oxidizer nih......

minggu ni pun saya senyum bila naik atas scale...angka makin menurun, so saya senyum gembiralah.

Minggu ni berat saya secara rasmi adalah 81.4kg (alhamdulillah) : turun 800g daripada last week...

mula2 ingatkan berat tak turun sbb dah belasah safood pada mlm sebelumnya.

*satu lagi lupa nak update kawan2 semua - saya telah mengambil multivitamin + fish oil (dlm seminggu gakla dah berlalu), di samping supplement sy yg lain iaitu vit e (untuk kulit yg santek) + gincare(gingko biloba)-untuk pengaliran darah yg lancar sbb sy nih selalu kebas-kebas..

ni menu yesterday - bagi merah semualah senang...

Day 20 : 28/3/2010

bfast

1 cup nestle fitness + low fat milk

lunch (makan banyak- sbb ada mini reunion ngan kwn2 sekolah)

masakan sendiri:

1 senduk bihun goreng (plain)

2 senduk pai tuna (xder crust tp banyak keju: rs macam lasagna)

masakan kawan:

1 sudu nasi

2-3 ketul ayam masak kicap + shitake mushroom

1 sudu sayur rebung

potluck dr kawan:

1 slice pizza

--2 cup teh

snek/minum petang

makan lagi balance food thari td

1 slice pizza

1 senduk bihun goreng

dinner

4-5 ketul ayam masak kicap + mushroom

aktiviti hr nih adalah - bermain bowling bersama rakan2 sebanyak 3 games..berpeluh gak tuh...

Back Dated Entry : Oxidizer Day 18 - Day 19

Day 18
Friday 26/3/2010
bfast
1 wholemeal
1 sudu peanut butter

lunch
nasi
acar timun
coleslaw
1 ekor ikan talapia goreng (x ok)

minum petang (ada xtvt persatuan kat office)

1 gelas cawan teh susu

1 senduk mi kolok goreng

2-3 keping kuih (assorted: - bingka roti, etc)

dinner
dori fish fillet (grill)
sayur kacang botol
+ tembikai (2-3 potong)

+ kuih (kwn suruh tapau sbb x habis - dari hi tea)

** mcm fail saje nih..

Saturay 27/3/2010
bfast
1 keping wholemeal
1 sudu peanut butter

lunch
nasi
sayur kacang panjang msk kari
2 ketul ikan masak pindang

dinner
@seafood:
2 senduk sayur campur (cendawan, jagung,cauliflower, telur puyuh, fish ball)
1 senduk midin belacan (*sayur midin-ada kat swk jer)
1 mangkuk sea cucumber soup
4-5 ekor butter prawn - besar
sotong panggang bersambal
1 sudu nasi
4 ketul sate daging dan ayam
2 gelas watermelon juice

*dahsyat betul menu nyer..

Oxidizer Day 17

Thursday 25/3/2010

bfast
1 slice wholemeal
1 sudu peanut butter

lunch
nasi
ikan masak kunyit
daging masak halia
2 senduk sayur kacang

air lemon (kedai ni bagi manis pulak...)

snek
1/2 biji pear + 1 sudu peanut butter

dinner
ayam masak kicap (guna sket jer kicap)
+sayur kacang buncis & tomato

aktiviti - aerobic 1 hour

Back Dated Entry : Oxidizer Day 14 - Day 16

Day 14
Monday 22/3/2010
Bfast (ada kesilapan teknikal)
1 wholemeal bread + 1 sudu peanut butter
2scramble eggs (patut nya dah ambil peu,anut butter xyah egg)

lunch
nasi
kari ikan
sayur kacang panjang

dinner (fail dengan teruk nyer) - buffet dinner kat hotel
1 senduk sauted potato
1 senduk stir fry daging
1 cup pasta with cream soup
1 senduk sayur kacang botol
1 senduk sayur campur (brocolli, cauliflower, etc)
1 senduk corn soup (x sedap)
salad + 3 slice chicken roll
agar-agar + kek (mkn sikit)
3 small scoops ice cream (papermint, corn, chocolate + chocolate rice)
1 cup coffee without sugar

Day 15
Tuesday 23/3/2010
bfast
1 slice wholemeal + 1 sudu peanut butter

lunch
nasi briyani
1/4 chicken
sedikit kuah kari
Ice Lemon Tea

snek - x sempat
mkn cookies (1 ketul)

dinner
dori fish fillet (grill with lemon juice)
1 biji timun
1 batang lobak merah
sedikit capsicum

snek - munching kerepek : tiba2 selera mkn mcm besar wpun dah kenyang

workout - 1 hour aerobic + dance kat office

Day 16
Wednesday 24/3/2010
bfast
1 slice wholemeal + 1 sudu peanut butter

lunch
nasi
sayur labu air (2 senduk)
ayam kicap
kari ikan

snek
1 biji oren
1 slice cheese

dinner
dori fish fillet (grill)
sayur campur (kailan + tomato + kacang buncis + udang)

Back Dated Entry : Oxidizer Day 13 & Weighing 02

Day 13 & Weighing 02

setelah seminggu, manage to lose another 200g. oklah tue dari naik kan?

sunday 21/3/2010
bfast -skip (bangun lewat :), terus buat lunch)

lunch
steam cauliflower
12 ekor udang (stir fry)
nasi

snek
nestle fat free yogurt


dinner
kailan stir fry
steam cauliflower
grill chicken breast

snek
mlm ni ada masalah..ntah knp rasa nak mkn jer wpun perut x lapar.
End up dgn makan junkies ntah apa2..geram..

Back Dated Entry : Oxidizer Day 11 -& Day 12

Day 11 
Firday 19/3/2010
bfast
1 cup oat+susu
2 scramble eggs

snek (x ok)
1 karipap
1 senduk bihun goreng

lunch (x ok, sbb ada potluck n kelas memasak)
kuih muih (butter cake, keropok bawang 2 small pieces, karipap, 1/2 donut)
2 sudu pai (cheese, tuna, milk, nenas,etc)
1 plate salad (untuk cover)
1 sudu kecil nasi minyak
1 potong kecil ayam goreng berlada
1 potong kecil roti canai
1 senduk kari kentang
plain water

snek -skip lagi sbb x sedar dah pkl 6 ptg

dinner
1 biji timun
1 biji tomato
1 batang lobak
2 potong fish fillet - x sedap laks hari nih..hehe

Day 12
saturday 20/3/2010
bfast
1 cup oat +susu
4 biji putih telur(rebus)

lunch
steam cauliflower
nasi
daging masak halia

snek
1 pear
20 biji almond

dinner
steam cauliflower
12 ekor udang (stir fry)
1 biji tomato

snek
1 oren
20 biji almond

Menu alternative Breakfast untuk Balance Oxidizer

Kalau hari2 makan scramble egg, mmg muak kan? so, ni menu alternative yg dicadangkan oleh sis rahimah :)

Breakfast idea
1/2 can tuna + 1 cheese +1 wholegrain

Selamat mencuba.

Pasal updates menu dari last week, will try to update soon sbb modem buat hal..so xleh online kat rumah.

kat office ni pun curi2 jer..

till then..daaaa

Oxidizer Day 10

Huh, baru je lepas makan... Alhamdulillah.... hari ni balik lewat dari office. Tetiba laks application menjadi bengong.. tp syukur semuanya dah settle...

patutnya ptg td ada senaman, tp x sempat nak ikut...so, sy decide nak buat jillian lepas kisah seram@TV3 nih habis...

menu untuk hari ni laks
bfast
1 cup oat + susu
2 scramble eggs + tomato

lunch
satu senduk nasi
1 1/2 senduk sayur daun hijau
1 potong ikan (besar)
1 potong kecil ikan terubuk masin kukus (ni x ok, tp teringin)

snek
1 biji guava
20 biji gajus

dinner
cauliflower + tomato - stir fry (kenyang..)
2 ekor ikan kembung grill dengan sedikit minyak

tired betul hari ni...:)

*update terkini - tired sangat dan mengantuk dah...so makcik jillian, ini hari saya ponteng lagi..
senaman hari ni naik turun tangga je la nampaknya. selain daripada tu, sakit di paha dah reduce.. :)

Oxidizer Day 09

Huhu, kesan jillian dan excercise yesterday tak hilang lagi.
hari ni paha rasa makin sakitt...adeh...nak turun tangga, mak aih..adalah sangat sakit...gerak sikit sakit....
so, hari ni saya cuti ye cikpuan jillian....

saya tengok dekat blog sis rahimah, makin ramai yg berminat dgn oxidizer ni.. antaranya my blogmate kimi. kepada hasma laks, dia pun balanced mcm sy, so dia plan nak ikut my menu jer.. apa2 pun, oldebes kepada rakan-rakan.

ni pulak menu untuk hari ini
bfast (buat dlm keadaan terkocoh2 sbb dah lmbt)
2 scramble eggs
1 cup nestle fitness + susu

lunch (mkn kat kedai, tp alahai...sgt tidak sedap. dahla x byk pilihan)
4-5 ekor kecil sotong masak kari
1 potong ikan masak sos
2 senduk sayur kacang buncis
setengah pinggan nasi

snek
1 biji oren
20 biji gajus

dinner (masak banyak sket sbb my sis dtg rumah)
11 ekor kecil sotong masak sos
1 senduk besar sayur bayam tumis air
1/2 biji timun
1 biji tomato

senaman : xder...bersilat kat dapur jer td..

Oxidizer Day 08 & workout

Fuhh...jillian mmg killer...paha adalah sangat sakit...bahu pun sama...
tp hari ni x buat jillian sbb ada xtvt senamrobik dan poco2 di office. buat abt 1 hour..tp x dpt lawan jillian yg 28 minutes tu...haha
esok wat jillian lagi...berusaha...

ok..ni menu hari nih..hari nih rasa penuh jer perut..tp sy tetap makan ikut jam..

bfast
1 cup nestle fitness + susu
2 scramble eggs (x sempat nak capai benda lain sbb in hurry)

snek
1 apple
1 slice cheese

lunch
nasi ayam lagik(menu masa miting -ambil 1 senduk)
ayam panggang - 2 hirisan
sayur campur -2 senduk besar
sup kosong - 1 mangkuk kecil

snek - x sempat nak ambil sbb mengejar masa dan ada discussion dgn bos

dinner
1 plate sayur kobis
2 ekor ikan kembung kecil

*hr ni pakai baju dlm gambar kat bawah nih, tp mcm longgar la pulak..... :) ke perasaan diri sendiri saje?

Oxidizer Day 07 and Jillian Michaels 30 Day Shred Day 01

huh..dah dpt burn dvd Jillian Michaels 30 Day Shred :) terkorban juge sekeping DVDR dalam proses pembikinannya...xper...
Ok, nak citer pasal Jillian Michaels 30 Day Shred nih...baru buat level 1...tp mmg rasa separuh nyawa dah..tertunggu-tunggu bila nak habis wpun sekadar 28 menet jer....
tp alhamdulillah..dlm kepayah dan peluh membahasi tubuh montel ku ini, i manage to habiskan 1 level tu wpun ada terkucil 2-3 kali...
saya ni part senaman berkaitan kaki mmg selalu fail..tp demi nak tgk keberkesanan workout nih..sy buat gak....
pada kawan2 yg x start lagi...ayoh...mulakan langkah dgn Jillian Michaels 30 Day Shred, alah 30 menet jer..

gamba ni dari gugel

seterusnya berbalik pada menu pada hari ke 7
hari ni saya bercuti..tp x rs mcm cuti pun sbb setengah hari dihabiskan kat office..nak burn dvd punya pasal...

ok...mari tengok
bfast
1 slice wholemeal bread
2 scramble eggs
1 cup susu low fat

snek - tiada sbb sarapan pon lewat..

lunch
1/2 nasi ayam
ayam kukus
1 gelas plum juice (x ok)

snek
1 apple
1 slice cheese

dinner
3 slice dori fillet (grill)
1 timun

ok..tu saje untuk hari ni...dah penat dah nih...nak masak untuk dinner..  :)

*ada minum 100 plus gak
*hari ni banyak minum plain water...ok ke ni?

How to Do Jillian Michaels 30 Day Shred

*this article taken from http://www.ehow.com/how_5363883_do-jillian-michaels-day-shred.html. Tq to the author

How to Do Jillian Michaels 30 Day Shred

By fancylad, eHow Member

Jillian Michaels - body to die forJillian Michaels' 30 Day Shred is an awesome workout that will begin showing a difference in your body in about 5 days, and put you that much closer to a body like the super toned, super hot Jillian Michaels. This workout operates under the principle of muscle confusion, which means your development will not plateau, and you will see results fast. Muscles get accustomed to repetitive work-outs very quickly. Most people do not know this is happening, continue the ineffective work-out, and then get discouraged at the lack of progress. Work-outs like the 30 Day Shred use muscle confusion to tone and slim your body quickly and efficiently, and the end result is undeniably amazing.

Difficulty: Moderately ChallengingInstructionsThings You'll Need:

Jillian Michaels' 30 Day Shred

3 or 5 lb. dumbbells (free weights)

Step 1

Measurements are important so you can judge your results.Before you start Jillian Michaels' 30 Day Shred, take your measurements. You'll be glad you did later. Measure each arm (thickest part), each thigh (thickest part), upper waist (smallest) and lower waist (at your belly button), and your hips (biggest part). Write this info down, or put it in Excel so you can come back to it after 30 days. This work-out will probably cause you to lose weight, about 10 lbs, but that can vary. You will definitely lose inches, however, and develop tone that will surprise you. The reason your weight doesn't drop as quickly is because you are developing muscle and reshaping your body.

Step 2

Get yourself a copy of Jillian Michaels' 30 Day Shred on DVD (or VHS), OR you can download online immediately. If you have your own DVD, it's easier to watch than on the computer, and you can also get it for a much lower price. The 30 Day shred DVD runs anywhere from $6 to about $14. The instant download is about $16, but you get the instant gratification of starting your workout immediately. It can be hard to view from your computer with all the up and down you need to do, and you may find it a pain to move the screen back and forth every 2 minutes so you can see where Jillian and the gals are in the program. Still, it's my preferred method.

Step 3

Save the gym fee, workout at home.Set aside a time of about 30 minutes each day to do Jillian Michaels' 30 Day Shred workout. You really need to do the program EVERY SINGLE DAY for results. It's very difficult in the beginning because you will be so sore, it will hurt to live. Jillian says work through the pain. Do not stop or wait until the soreness subsides, and you will be amazed at the change in your body in just a week.

Step 4

3lb are fine, 5 are better if you can hang.Start with 3 lb. dumbbells and work up to 5, or start with 5 if you think you can handle it. Jillian Michaels and the other fitness instructors are using 5 lb. weights in the video, but they are advanced trainers. I started with 5, but I've been going to the gym for years. However, that said, this work-out still kicked my butt, and I thought I was in pretty good shape. That's how hard core it is, but very effective.

Step 5

You know you've made it when you can do male push-ups.Jillian Michaels' 30 Day Shred is designed in three levels to be done over the course of 30 days. Level 1 of the workout should be done for 10 days, Level 2 for 10, and Level 3 for 10. When you finally can complete Level 3 of this fitness program, stay there, or mix it up every once in a while. When I started Level 1, the first three days, I could not do everything. I had to severely modify it by using the weights only half the time each set (the other half I did without any weights at all), and doing female push-ups. On about Day 10, I could almost do the whole thing. Feel free to stay on Level 1 until you can master it, then move to Level 2. You do not have to move up every 10 days.

Step 6

The results are worth it!At the end of 30 days, take your measurements again, even if you are only on Level 2. You are sure to see a change of about 1 to 2 inches in most parts of your body. This will probably put you down a dress size. In addition, you will be stronger, more toned, and actually in shape. You'll be glad you let Jillian Michaels kick your butt.

Jom......

Menu for Balanced Oxidizer

Salam semua, hari ni saya nak share menu yg dah di plan oleh sis Rahimah untuk saya 6 hari yang lalu.
Sebagai ingatan untuk diri sendiri dan rujukan untuk balanced oxidizer yang lainnya...

*sis, saya share apa yg sis email pada saya ek..
"
Ok dewi...u can try this for 4 -5 days

Breakfast
1cup oats + 2 whole scramble eggs (add tomato ke + bell pepper)
or
1cup cereal kalau bole Kashi go lean..kalau tak de..carik yang brand"fitness "whole grain + 1 cup of low/skim milk + 4 biji telur rebus putih sahaja...
corn flakes Kellog TAK boleh

Lunch
1/2 pinggan nasi putih
5 oz ayam/ikan /daging/udang (10 - 12 ekor)masak kari boleh,masak lemak boleh
tapi tak boleh yang deep fried
note 5oz tu is 2 decks of cards
sayur sayur ...tak kesah...janji tak oily sangat

Snek
20 biji almonds mentah + 1 biji applle
OR
1 orange + 20 biji walnut mentah
OR
1 keping low fat cheese +1 biji pear/1 biji kiwi /2 keping tembikai /1 piece nenas
mango cannot,durian cannot, buah dalam tin cannot

Dinner
sama cam lunch
tapi NO rice,mee,meehoon,biskut kering,roti putih,wholemeal,breakthru...semua ni tak boleh...
kalau masak dirumah..guna 1 teaspoon of canola oil untuk tumis bawang bawang ke..apa apa lah...tak kesah...
sayur UNLIMITED..brocolli,kobis,cauliflower,sawi kangkong,bayam
cara masak sama ..guna 1 teaspoon of canola oil
garam + aji control yea...


Pantang larang
1. AVOID KFC, Pizza, MC D all fast food
2. avoid sugary drink....milo,horlick,ovaltine or any prepack cereal 3-1..kalau nak hot drink..minum green tea...
3.minyak mesti canola or olive....not vegetable/palm oil/vsawit
4.eat every 4 hours..not 5 not 6
5.kalau lapar repeat snek
6.kalau rasa pening bawa 100 plus dalam beg
7.becareful of garam intake
8.Please jangan makan carbo for dinner
9.no junk...kerepek ubi,chips,biskut kering,iko,munchys
10. No protein bar yang ada soy products..
11.kalau masih kenyang sampai waktu untuk makan meal..kene makan jugak ...jangan tunggu lapar baru nak makan ok dear... ..max 4 hours....klau tak kacau u punyer metabolic rate..ok
"
mari-mari kt menjaga pemakanan...

Oxidizer Day 06

Hari ni g kenduri rumah kawan...tp portion makan still dpt control sbb pagi td dah sarapan..

ok..menu

Sunday 14 Mar 2010
bfast
1 cup nestle fitness+susu
2 scramble eggs
*scramble eggs sy plain jer, x masuk garam or apa2..sbb minyak jagung tu dah ada rasa yg best....lps ni nak guna minyak canola..hehe..

lunch (around 11am - awal tuu..sbb g kenduri)
2 senduk kecil nasi
1 ketul daging + 2 ketul kentang masak kari (ketul kecil)
1 ketul ayam masak hitam
sayur kobis - 1 sudu
2 ekor udang
1 hiris watermelon
seteguk air oren (manis sgt..x lalu)

snek
1 apple
1 slice cheese

dinner
daging masak lemak dengan umbut kelapa
sayur kobis

aktiviti: cuci kereta + garderning (total masa dlm 3 jam)

Oxidizer Day 05 & Weighing Day

Dear all,
Hari ni happy sbb setelah 5 days on Oxidizer i manage to shed 1.8kg :) clap2..
Dah lama tak reach angka 82 nih..asek 83-86 mcm tu jer...

so, ringkasan:
1st day on oxidizer: 84.2kg
after 5 days : 82.4kg (Lost 1.8kg)

minggu depan payah sikitla nak turun kot..sbb minggu ni dah turun giler2...
kalau maintain jerpun should be okay..kalau turun, lagi syok...

so,ni menu sy semalam..agak kurang sehat sikit..

Saturday 13 Mar 2010
bfast
1 cup nestle fitness + susu
2 scramble eggs

snek (x ok)
2-3 small pieces of kuih muih - sbb ada meeting, kalau x jamah org kata x sudi..
1 gelas nescafe + fresh milk

lunch (x ok) - x sempat mkn, lps meeting terus bergegas untuk pertandingan bowling
1 tin 100 plus
1 tin ice lemon tea

snek
1 yogurt rendah lemak

dinner
3 slice dori fillet
1 biji timun
1 biji tomato
salad (nak habiskan stok- lepas ni makan kubis laks)

snek
+-20 raw almond sambil tengok AF

Senaman: Mengikuti pertandingan bowling antara jabatan di UNIMAS :) main 3 games, dekat 3 jam jugakla..

Oxidizer Day 04

Sedikit info tentang program oxidizer saya:
Saya tergolong di dalam kumpulan balanced oxidizer

Bagaimana nak tahu kita tergolong di dalam balance oxidizer ke, fast ke or slow, kena buat quiz ni.
Result quiz kat sini.

kat sini saya catatkan menu hari ke 4

Day 04

Jumaat 12/3/2010

sarapan
1 keping wholemeal bread
1 sudu peanut butter

snek
1 biji pear
1 keping cheese

lunch
1 keping ayam grill
setengah pinggan nasi
salad
1 sudu baked bean

snek
20 biji almond
buah lupa nak bawa - hehe..sbb igtkan mkn almond saje.. sorry sifu..
dinner
2 chicken wings - grilled
10 helai daun salad
2 biji tomato

Oxidizer Day 01 - Day 03

Sekarang ni saya sedang mengikuti oxidizer diet di bawah seliaan sis rahimah.
Hari ni dah masuk hari ke 3...so far so good

ni dia ringkasan menu yg saya ambil

-------------------------------------
Day 01
selasa 9/3/2010

sarapan
2 biji scramble eggs
1 keping wholemeal bread
1 sudu peanut butter
1 mug oat (3 sudu teh)

lunch
ikan
nasi putih separuh
sayur kacang panjang (2 jenis)

dinner
1 biji timun
10 helai daun salad
1 ketul kari ayam

Day 02
rabu 10/3/2010

sarapan
1 keping wholemeal bread
1 sudu peanut butter
1 mug green tea

snek
1 biji epal
1 keping cheese

lunch
bubur ayam

dinner
1 biji timun
1 biji tomato
10 helai daun salad
1 ketul dada ayam (goreng dgn sedikit minyak)

Day 04
khamis 11/3/2010

sarapan
1 keping wholemeal bread
1 sudu peanut butter

snek
1 biji epal
1 keping cheese

lunch
nasi separuh
1 ketul kecil ayam kurma
1 keping ikan masak sos
sayur keladi

snek
1 biji apple
1 slice cheese

dinner
2 ketul ikan
sayur kobis :)
-----------------------
first day ada kantoi sket la...sbb baru nak mula..
berat permulaan adalah 84.2kg