Xuely's Diet Challenge Day 10

Meal 1:
1 bowl green bean soup
1 bowl Fish head noodles soup

Meal 2:
1 cup of Biogreen Dream Coffee Oatmilk

Meal 3:
Egg Sandwich (2 slices of bread)

Meal 4:
3-4 tablespoon white rice
Small portion of vege and chicken
1/2 bowl seaweed soup

Meal 5 :
Papaya

Meal 6:
2 toast bread,egg salad

Meal 7: before sleep
2 tablespoon  Biogreen Bio-Enzyme Apple Cider Vinegar mix with 200mls of H2o.

Water 3L/day

Workout:

1. High Knees -4 minute- 8 rounds/10sec/30sec : 628 reps

2. Leg lift, Star Crunch, and Butt Lift as one rep – 45 reps : 4 minute 20sec

3. 4 minute Jumping low Jacks : 226 reps

4. Side Plank Lift – 45 reps on each side : 5 minute 21 sec

5. 4 minute Scissors : 586 reps

6. One Leg bridge, One leg lift, and toe touch - 25 reps each leg : 3 minute 46 sec

* without jump rope

Xuely's Diet Challenge Day 9

Meal 1:

1 cup of black coffee with 1 teaspoon sugar

2 slice of bead with butter and kaya

2 half boiled egg

Meal 2:

2 hard boiled egg

1 orange

Meal 3:

1 bowl Greek Diner Salad with chickpeas

1 cup of Black coffee

Meal 4:

1 pcs Hong Pheah

Meal 5:

1/2 bowl Greek Diner Salad

Meal 6:

1 Orange

10 almonds

Meal 7:

Before sleep,1 Green apple

Water 3L/day

NO WORKOUT today!!

Xuely's Diet Challenge Day 8

Meal 1 :

Oatmilk Drink

8 pcs Nutrisoy craker

Meal 2:

2 pcs granula Bar

1 cup coffee

Meal 3:

15 Raw almonds

Tuna+ boiled spinach+ cherry tomato

Meal 4:

2 pcs Heong Piah(chinese food)

Meal 5:

Tuna+boiled spinah+ cherry tomato

Oat coffee

Meal 6:

Grapefruits

Sardin sandwich

Meal 7:

1 green apple

Water 3L/day

Workout of the Day:

12 minute

12 rounds~10sec/50sec

1) 2x Push Up-sandbag clean-sandbag squat jumps: 5.5, 5

2) Ninja jump tuck,Sandbag Press & lunge: 4.4

3) Sandbag Shoulder lift & drop,2x push up & jump tuck : 4,3

4) Medicine ball ~10 mountain climber & 10 high knees : 4,3.5

5) 1/2 Burpee & Sandbag upright row : 7,6

6) Push up - touch knees : 10,10

*2nd round I throw away the sandbag and ball...I did it with bodyweight..I feel very tired..feel like I don't wanna complete the workout..but at last..I did it!! :)

I join Sweaty betties April challenge...April Abs & Ass Challenge.. I hope I will complete the challenge this time.. hehehe

Xuely's Diet Challenge Day 6 & Day 7

Day 6,Saturday,March 31st

Woke up at 10am..

Meal 1 :
1 cup of coffee
2 pcs of...hmmm...I don't know what is the name..its a chinese food too.. :D
1/2 glutinous rice (ZongZi)  Chinese food

Meal 2:
1 Green Apple

Meal 3:
1/2 bowl of Pan Mian Soup
1/2 cup of Chinese Tea

Meal 4:
Had my meal at the Vietnam Kitchen Restaurant
1/2 bowl of Kway Teow Soup
1 pcs spring roll
1 small pcs of Chicken
1 cup of Vietnam Coffee(black)

Meal 4:
8 pcs of soy cracker

Workout:

ZWOW #11 3-29-2012
AMRAP 10minute
10 Mule kick/jump up
10 Sumo Push up
20 Side jump lunge
Result: 5 rounds + 10mule Kick
But I did another 10minute...same result.. :)


Day 7,Sunday,April 1st

Woke up at 11am..

Meal 1 :
1 small bowl white rice
1 plate Sour Chicken with long bean(thai style)
1 cup of Ice coffee(sweet)

Meal 2:
15-20 grapes

Meal 3:
1 bake chicken breast
2 cup of boiled cabbage
1 grapefruit
1 cup of coffee

Meal 4:
Grapes

Workout:

Superset #1: 5 sets of 12 reps,6kg
 Dumbbell Floor Chest Press 
 Bent-Over Dumbbell Row 

Superset #2 : 3 sets 12 reps 
 Alternating Dumbbell Front Raise 3.5kg
 Dumbbell Hammer Curl 5kg,3.5kg

Superset #3: 4 sets of 10 reps, 3.5kg
 Exercise Ball Dumbbell Single-Arm Extension 
 Exercise Ball Dumbbell Rear-Delt Raise

Superset #4: 4 sets,20reps
Laying Reverse Crunch with Dumbbells Held Up (5kg x 2)
Wide Plank with Dumbbells (I did without dumbbell)

Superset #5: 5 sets of 20reps, 5kg x 2
Dumbbell Squat-Press
Dumbbell Romanian Deadlift

Superset #6: 5 sets 
50 reps Dumbbell Standing Calf Raise
100reps Dumbbell Active-Jump (I did without dumbbell,but 1st round I did it with dumbbell so it 50reps)

Xuely's Diet Challenge Day 5

Today I don't have a proper meal..Its Friday..its my night off...whoaaa...so here my meal for today..

Meal 1:
Chicken Sandwich
2 pcs of nyonya kuih
1/2 cup black coffee

Meal 2:
Vege Salad(cherry tomato,celery,cucumber and baby carrot)
3 pcs of oat cookies

Meal 3:
1 grapefruit
1 plate of Brown Rice Fried Rice
1 pcs of Sardin Fish


Only able to take 3 meal today..because I'm not working at night..haha..
I slept 8am to 2pm..I need to adjust my time..so..today no workout for me too!

Xuely's Diet Challenge Day 4

Meal 1 :
1 cup black coffee
2 Banana


Meal 2 : Post Workout
1 Banana

Meal 3:

1 grapefruit

1 bowl of Rice Vermicelli Vege soup

1 cup of Black coffee

Meal 4:

1 Green Apple

1 small pcs cracker

Meal 5: 

1 bowl of Rice Vermicelli vege soup

4 pcs of chicken

Meal 6:

Tomato,celery,cucumber salad

Meal 7:
1 Green apple

Water: 2L/day 

Workout:
http://www.bodyrock.tv/2012/03/28/the-serendipity-workout-bonus-abs-core-sculpt-cool-down/

Make you Hot

12 minute~12 rounds~10sec/50sec

1) Single Leg Push-Up, Touch Under Toe – Alternate Legs : 13,10,10

2) Burpees + Bonus Push-Up & Tuck Jump : 7+1PU,5,5

3) Sandbag Swings(13kg) : 20,18,15

4) Side Lunge Touch Downs : 41,32,34

Bonus : Abs & Core Workout

Have A Sexy Coregasm Workout

3 Minute~3 rounds~10sec/50sec

1) Oblique Plank – Straight Leg Touch Overs – Rt : 20 (1+1)

2) Straight Leg – Side Ab Touch : 15 (1+1)

3) Oblique Plank – Straight Leg Touch Overs – Lt : 20 (1+1)

                                          

This the reason why I love Bodyrocktv..because with 15minute workout I will sweat like a pig..and its save my time.. :D

TODAY WORDS: 

"Start with a pen and paper.... start writing... words that inspire you, names, people etc. Write your goals in every detail.... Read this page every day and just begin with the first step......

Have a CLEAR understaning with YOURSELF what you want and why you want it. This is about YOU, you literally have ONE go of this world, so PLEASE make sure you feel the best you can both inside and out." 

by Kyla Gagnon

Xuely's Diet Challenge Day 3

Today Is my rest day..I don't feel wanna do my workout..all I want to do is SLeep.. haha..I didn't prepare my meal too..oooppss... :)

Meal 1 :
1/2 grapefruits
1 Banana
(rushing..need to go out with friend)

Meal 2 :
1 bowl of Pork ball Rice vermicelli soup
1 plate of boiled vege
1 cup of  chinese cold tea

Meal 3:
6 pcs biscuit
1 cup of Coffee without sugar

Meal 4:
1/2 grapefruits
6 almonds
4 pcs crakers
300mls Positrim + All plant Protein Drinks

Meal 5:
1 bowl Asam laksa

Meal 6:
4 pcs Cracker

Meal 7:
1 Green apple

Water 3L/day