Use :
1. Canola oil or olive oil
2. Basmati rice or ponni rice
If you want to...,
Eat Chocolate ? - Take dark chocolate.
Drink or eat at mamak stall, order? Then you can drink JUICE, COFFEE, TEA, LEMON TEA
(No added sugar)
You can eat capati, tosai, roti naan (without cheese)
AVOID : Simple sugar, oil, carbs, soft drinks, ice cubes.
NEED : High protein, At least 7 cups of water, Vitamin, Vegetable
Before workout (25-30 minutes before) --> Drink coffee (strong black coffee, no added sugar)
During workout (after warm-up @ cool down) --> drink cold water
After workout --> drink whey protein
Meal 1
1 glass orange juice (no sugar)
3 egg white
1 bowl oat or nestum or 1 bowl cereal + nut or raisin or fruits
1 glass skim milk
Snack 1
4 slices biscuits
1 cup coffee or green tea (no sugar)
Meal 2
Pasta
Chicken, fish, vege
1 bottle mineral water
Fruits
Snack 2
Fruits or salad
1 bottle yogurt drinks(250 ml)
Meal 3
Soup (vege @ pasta @ noodle)
2 egg white
chicken (without skin) grill or steam
Lime juice (no sugar)
Snack 3
Nuts (almond) and raisin
or prune
Jomlah kita sama2 mencuba. Semoga menjadi, badan sihat dan cergas selalu.
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