~Diet Schedule~

BFast menu:-

1.wholemeal bread 3kpg with low fat milk-satu gelas

2.Nestum ~ 3pack buat dalam satu gelas besar..

3.biskut kering 3kpg with milo kosong..

4.Oat meal masak with honey or low fat milk and water(suam)..

Lunch Menu:-

1.steam chicken without lemak and kulit and water..

2.yogurt low fat :- 2gelas

3.kacang badam or low fat milk

4.salad..cara cara buat:- simpan satu sudu mayo..
1.carrot - 2btg
2.sayur minyak or sayur keriting
3.apple/orange..(potong dadu)
5.low fat milk..

Snack petang:-

kacang badam,chuwing gum org aprikot kering..water

Dinner Menu:-

1.sayur kobis rebus with isi ayam

2.sayur bayam goreng bilis or udang kering..skit ja minyak masak aa..apa jenis sayur also can..

3.oat meal with low fat milk...satu mangkuk kecil..sa rasa better dinner ko nestum or oat meal..ni bikin kenyang..;)

plse eat dinner before 7.00pm aaa...jgn lupa jogging for 30mins before taking your bath aaa..
plse no rice and mee hoon for this 4mth period k...
every sunday ko boleh makan satu bar coklat...KALAU KO BERJAYA DIET DALAM SATU MINGGU TU..KALAU NDA..NO COKLAT FOR YOU..

bah selamat maju jaya...you can do this nak...Good luck..;)