approved food list from jamie eason

Think of these food lists as general guides to what you should include in your diet. The lists include examples of what can be included, but are certainly not complete lists. If you have a healthy alternative that's not here, give it a try.

You don't have to include everything in your diet either. Pick and choose what fits best for you according to taste, cost and availability. Preferences change from person to person, so choose what tastes best to you.

If you like what you eat, you'll enjoy the meal plan and stick to it.

• Eat first meal within an hour of waking.
• Plan ahead! Designate a food preparation day.
• Measure and weigh everything whenever possible. Purchase measuring cups and a kitchen scale.
• Eat every three hours (usually 5 or 6 times a day, depending on when you wake up)! It's the secret to speeding up your metabolism. Be on time!
• Drink lots of water! May have coffee & tea with Stevia or a no-cal sweetener.
• Take a daily multivitamin. If lifting weights, you might consider taking an additional calcium supplement.
• Take one tablespoon of Flaxseed or Fish Oil daily. Flaxseed and fish oil actually aid in weight loss and encourages healthy bowel movements. (Mix in oatmeal or mashed sweet potato after heating food. Do not heat flaxseed.)
• Consistency is key! If you have a day where you slip up … Don't give up! Start fresh at your next meal or the next day. You can do it!

best is you visit this link. http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer-approved-foods-list.html

brunch: rice + chicken + vege
late lunch: bread + nutella
dinner: sushi salmon

workout:
since today is sort of off day, and my PT is not well, i did my own home exercise while watching movie marathon - twillight saga :P

push ups: 3 sets of 10
bench for triceps: 3 sets of 10 (well actually i did it on the sofa) :)

yes yes... i still suck in my food discipline :p

breakfast: roti kosong + half boiled egg + teh-c
lunch: err.. mushroom swiss burger :p
dinner: sate

workout:
ermm not exactly all, but got most of them :)

Salam Aidil Adha... and who says i can rest? hehehe :D

Breakfast: Soto :)
Lunch: Soto :p
Dinner: i dont remember... :(

Workout:

Didn't get to do all... but some of them...

Breakfast: Rice + beef soya + vege
Lunch: Rice + chicken
Post workout: Salmon steak 


Workout:
It was raining, so i had my training at my condo gym

Treadmill: 10 mins
Lunge: 3 times to and fro of the gym
Squat 3 sets 10 reps 

Stiff-Legged Dumbbell Deadlift 3 sets 10 reps
Dumbells for the shoulder and arm... i don't remember the name of the exercise... yeah yeah... somehow i suck on updating this.. 

how to lose fat?

10 Things You Can Do To Lose Fat Without Even Trying By Nick Nilsson

Fat loss doesn't have to be painful. Try these simple tips and you'll see just how easy it can be. 

1. Eat smaller more frequent meals - not only is your metabolism boosted every time you eat something, your body can more efficiently process smaller meals. Instead of having 3 large meals in a day, try to break them up into 5 or 6 smaller meals.
2. Drink more water - regular water intake helps to flush away waste prod
3. Be inefficient - do you need to go to the kitchen to get a couple of things? Break it up into to two trips even if you can do it in one. Being inefficient like this can easily double your activity level, burning calories without even trying.
4. Eat more protein - sources of protein include foods such as chicken, fish, eggs, dairy, beans, lean red meats, etc. Your body burns more calories processing protein than either carbohydrates or fats. Protein also helps to support your muscle tissue, which burns calories all day long!
5. Take the stairs instead of the elevator - any time you can add in a little more physical activity, do it. This doesn't mean you need to slog up 20 flights of stairs. Even a flight or two done regularly will add up.
6. Don't let yourself get hungry - when you get hungry you will have a much greater tendency to overeat when you do finally get something to eat. As well, because your body is starting to go into starvation mode, it will be much more likely to hold onto whatever you give it.
7. Order small portions at restaurants - it's tough to order small french fries when "supersizing" your order is such a great "value." Take note, however, your real savings will occur in the calories that don't end up on your backside.
8. Eat more fiber - fiber is very filling. By eating more fiber you will find yourself full sooner. This feeling of fullness will last a long time as well.
9. Wait 20 minutes between servings - your brain takes at least 20 minutes to register that you're full. By waiting that long, you'll give your brain a chance to realize that you don't really need any more food.
10. Cheat on your diet - one thing I always make my clients promise is that they will cheat on their diet. The only thing I ask that they do is to cheat ONLY when they have planned to cheat. By planning when you are going to eat the foods you crave, you take back control of your eating habits.

This way you no longer "give in" to your cravings. You "reward yourself" for sticking to proper nutritional habits. Do this once or wice a week and you will feel far more in control of your eating.

In conclusion, if you follow even a few of these 10 easy tips in the long term, you will certainly notice a difference in your overall weight and health.

------------------

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at (Fitness-ebooks.com).
He can be contacted at betteru@fitstep.com.

 

believe it or not, i forgot most of the things that we did on sunday.. so, i am going straight to monday. now i have this diary in my Note.. that i will update my meals & workout, at least.

Breakfast: Mee hoon goreng + paru + egg and Milo
Lunch: Rice + Vege + Chicken and Barly ice
Snacks: Biscuit + Teh Tarik Kurang Manis
Early Dinner at 6pm: Rice + Beef
Post workout: Protein Shake

Workout:

but my treadmill only after all the workout because there were many people :p hehehe and owh, i rarely run... normally i ermmm walk fast? :p

start off with morning walk for about an hour.

Meal 1: 1 half boiled egg + ice lemon tea

Meal 2: Garden Salad + 2 eggs

Meal 3: Rice + Honey Chicken + Vege

Meal 4: i don't remember what i ate for dinner :p

Workout:

Treadmill 10 mins 

Lunge 3 sets 10 reps 

Squat 3 sets 10 reps 

Stiff-Legged Dumbbell Deadlift 3 sets 10 reps

exploring yoga

i am not proud of my food intake, but please bear with me, because i am in the changing process.. slowly :( it is somehow difficult for me to write if they are breakfast or lunch or whatever... some posting i will just write number of meals that i take.

Breakfast: Nasi Lemak with fried egg and paru, Teh Tarik kurang manis

Lunch: Garden Salad + Cafe Latte

Dinner: Tuna Pasta

Workout:

60 mins Yoga

i have never done yoga before, so this was my first try out... hmmm i think i can do that... i mean, i don't mind continuing the session :)

dammn!! i need to work on those fat!!

excuses

body aching after my workout session yesterday. kaiser had a full day class today. my plan was to come home early and get joey and i to run. if not on the treadmill  at least in the tennis court if there is no one there. guess what happened? it rained... :) hehehe :D i walk like a person who just gave birth :p slow and tired. yes... so, in the end, didn't do anything...

Breakfast: Fried Mee Hoon, Fried Egg, Chili Liver + Less Sugar Tea with Creamer (i just can't give this up yet, can i? :(]
Lunch: White Rice + Fried Fish + Pineapple Curry (without gravy)
Tea: Toast Bread + 2 half boiled egg + Hot Lemon Tea
Dinner: Beef Soup (Less Gravy) + White Rice (half serving)

Breakfast: Fried Mee Hoon, Fried Egg, Chili Liver + Less Sugar Tea with Creamer
Lunch: Nachos + Cafe Latte, Dessert Choc Brownies + Ice Cream
Dinner: 1 Fried Chicken + 2 sunny side up egg

Unhealthy!! :'( my most difficult part is to discipline myself on food :(( arrghhhhh.... for dinner, kaiser was there to coach me... so, no playing :P and because i was trembling, i begged for the fried chicken, and kaiser said, 'ok, but no rice!' huwaaaa... :(

Workout:
Cardio: Threadmill 10 mins
Leg Press: 3 sets 8 reps
Leg Curl: 3 sets 10 reps
Bicep: 3 sets 8 reps
Bent Over Row: 3 sets 8 reps
Lower Back: 3 sets 8 reps
Barbell Squat: 3 sets 8 reps
Shoulder Press: 3 sets 8 reps

sorry all, no picture so far... will put up pictures when i am not in a hurry :p

determination

after many many months not going to the gym, i am gonna do this. i have to do this. i love being fit and feeling healthy. i wanna be back on track. i have been eating like a horse!!! or like a pig... whichever is worst. the worst part is when i have expanded 2 inches on my waist and not realizing it. mayday!! mayday!!! how did i know? i wanted to put on my office uniform pants and i cannot even put in the hook!! danggg!!! and my thigh... goshhh... embarrassing okay!! i will put up the measurement later as now i don't have a measuring tape with me :p

kaiser text-ed me and ask if i wanna be at the gym today. straight away i said, YES!! i miss an opportunity yesterday... so i MUST go today!