Gain n Cut again

Ok waktu utk gain weight sudah berakhir...time tu cut...segala percutian sudah berakhir...kalau sebelum ni alasan nak g bangkok jakarta singapore n balik kampung sbg sbb aku tak nak diet..kali ni tiada lagi...

Isnin ni iAllah segalanya bermula

Breakfast : HL shake
Lunch : any protein base food
Dinner : HL shake/protein base food

Choice of food :
Lauk pauk
Telur bungkus
Satay
Hard/half boiled egg
Scramble egg
Grilled chicken
Grilled lamb
Grilled salmon
Fried chicken
Sumber ikan
Telur mata
Sup sayur
Sayur lemak
Scotch egg
Homemade Meatball
Telur kukus
Etc.

Excercise :
Dumbell 15 each
Knee raise 5-10
Wall push up 10-20
Calf raise 100
Jogging 5-10km/week

*ini tahap excercise yg paling malas la ni :)*

Time Frame :
31.3.2014-14.04.2014

P.s: pray for me eh...jom ah join sesama k ♥♥

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NEVER GIVE UP...YOU WILL NEVER WALK ALONE

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