Breakfast:
Omelette, side salad. Green tea. Decaf black coffee.
Lunch:
Steamed egg, chicken wing in soup, Celery stirfry. Green tea.
Snack:
7 baked almonds.
Dinner:
2 pc chicken in curry, steamed chicken breast, side salad.
Green tea.
Snack:
Decaf coffee, black.
Yesterday (Day 4) was tough, I could almost smell Saturday and the almond butter, the bread and granola were beckoning but I was good :). I suspect today's gonna be tougher still but it's just a while more. Meanwhile, I've been planning my route to getting my fixes on Saturday :) haha! Many items are either available at home or around the neighborhood:) yay!
Countdown to D-DAY
Friday, May 11, 2012
Thursday, May 10, 2012
4HB Day 3/50 - 9 May 2012 & notes
Breakfast:
Chicken breast, side salad. Green tea.
Lunch:
Steamed fish, minced meat, Chinese spinach. Green tea.
Decaf black coffee.
Snack:
Hard boiled egg.
Dinner:
Minced meat, chicken breast, salad.
Green tea.
Snack:
Decaf coffee, black with a pinch of cinnamon.
The cinnamon in the coffee was an experiment which turned out to be a nice treat. Smelt heavenly.
Couldn't add anymore food to the cheat day list, think I've exhausted it. Although... I did fall asleep thinking of a drink which might satisfy 80% of my cravings: an Oreo cookie, peanut butter, caramel frappe with whipped cream drizzled with caramel and chocolate sauce, sprinkled with violet crumble. Maybe a tall size will do. I don't think they have this drink yet. They have not added peanut butter to their repertoire of drinks at Starbucks but maybe.... Maybe soon :)
Funny that I do have almond butter that is allowed on non cheat days, but I know the first taste of it might send me into an all out binge and it's just so not worth it. I've worked hard the past few days and have come off feeling amazing, cleansed and lean physically and psychologically, I feel a sense of achievement somewhat at keeping to the rules and eating well. By the way, I say eating well because the diet advices to keep away from added sodium/salt, sugars and non healthy fats. So my salads are only dressed with a tbsp of balsamic vinegar (this is the only dressing I take with salads because I absolutely love it and would drink it if my body could take it haha) and I add healthy fats like half an avocado a day to help keep up metabolism, apart from all the other health benefits of good fats.
Oh yes, also no processed food if possible. So at the moment I haven't been including beans or legumes in my salads because I haven't had the time to get raw beans and prepare them from scratch. Waitrose does kidney beans as well as cannelloni beans without any sodium so I could consider that, but the thought of eating canned stuff daily isn't attractive to me.... It's just a preference. If it comes in a box or can, I somehow don't trust it so much. So I eat more fresh veggies and a little bit more protein to replace the calories.
About calorie counting, I've put a stop to it since last Sunday. I was doing it for the past 2 or 3 weeks and it got me so stressed it wasn't enjoyable anymore and it caused me to obsess over junk food and worry about what I eat, even on supposed cheat days, which definitely isn't healthy psychologically.
I wasn't officially on the 4HB until 7 May 2012. I was kind of straddling eating clean and 4HB, hence allowing myself cheat days on Saturdays. Eating clean allows fruit all day and complex carbs as a post workout meal. Somehow the mish mash of the 2 approaches don't work for me. Maybe the daily fruit intake caused me to crave more sweet stuff? Maybe I just couldn't decide if having complex carbs on non cheat days was ok. So I decided it would be simpler to implement if there were clear rules. Hence the official start of the 4HB.
Chicken breast, side salad. Green tea.
Lunch:
Steamed fish, minced meat, Chinese spinach. Green tea.
Decaf black coffee.
Snack:
Hard boiled egg.
Dinner:
Minced meat, chicken breast, salad.
Green tea.
Snack:
Decaf coffee, black with a pinch of cinnamon.
The cinnamon in the coffee was an experiment which turned out to be a nice treat. Smelt heavenly.
Couldn't add anymore food to the cheat day list, think I've exhausted it. Although... I did fall asleep thinking of a drink which might satisfy 80% of my cravings: an Oreo cookie, peanut butter, caramel frappe with whipped cream drizzled with caramel and chocolate sauce, sprinkled with violet crumble. Maybe a tall size will do. I don't think they have this drink yet. They have not added peanut butter to their repertoire of drinks at Starbucks but maybe.... Maybe soon :)
Funny that I do have almond butter that is allowed on non cheat days, but I know the first taste of it might send me into an all out binge and it's just so not worth it. I've worked hard the past few days and have come off feeling amazing, cleansed and lean physically and psychologically, I feel a sense of achievement somewhat at keeping to the rules and eating well. By the way, I say eating well because the diet advices to keep away from added sodium/salt, sugars and non healthy fats. So my salads are only dressed with a tbsp of balsamic vinegar (this is the only dressing I take with salads because I absolutely love it and would drink it if my body could take it haha) and I add healthy fats like half an avocado a day to help keep up metabolism, apart from all the other health benefits of good fats.
Oh yes, also no processed food if possible. So at the moment I haven't been including beans or legumes in my salads because I haven't had the time to get raw beans and prepare them from scratch. Waitrose does kidney beans as well as cannelloni beans without any sodium so I could consider that, but the thought of eating canned stuff daily isn't attractive to me.... It's just a preference. If it comes in a box or can, I somehow don't trust it so much. So I eat more fresh veggies and a little bit more protein to replace the calories.
About calorie counting, I've put a stop to it since last Sunday. I was doing it for the past 2 or 3 weeks and it got me so stressed it wasn't enjoyable anymore and it caused me to obsess over junk food and worry about what I eat, even on supposed cheat days, which definitely isn't healthy psychologically.
I wasn't officially on the 4HB until 7 May 2012. I was kind of straddling eating clean and 4HB, hence allowing myself cheat days on Saturdays. Eating clean allows fruit all day and complex carbs as a post workout meal. Somehow the mish mash of the 2 approaches don't work for me. Maybe the daily fruit intake caused me to crave more sweet stuff? Maybe I just couldn't decide if having complex carbs on non cheat days was ok. So I decided it would be simpler to implement if there were clear rules. Hence the official start of the 4HB.
Wednesday, May 9, 2012
4HB Day 2/50 - 8 May 2012
Here's what I ate. From today on, I'll post what I ate for the day instead of my meal plans.
Breakfast:
Chicken breast, egg scramble, side salad. Green tea.
Lunch:
1/2 Grilled mackerel & beef set w/o rice, salad. Green tea.
Snack:
Iced decaf Americano.
Dinner:
Small chicken salad from sumo salad.
Green tea.
Snack:
Chicken breast (portion of protein at breakfast was insufficient)
Decaf coffee, black.
No hunger pangs. Thought I was hungry at 3am this morning, but drank water and went to sleep. Woke up feeling good.
Looked at Pinterest again yesterday and my cheat list grew by the following items:
Cinnamon rolls
Salted caramel cake
Fried sesame ball
Choc croissant
Dark choc cookie
Choc swirl poundcake
Cheese bread/ grilled cheese sandwich
I currently can't think of anything else to stuff my face with.
Breakfast:
Chicken breast, egg scramble, side salad. Green tea.
Lunch:
1/2 Grilled mackerel & beef set w/o rice, salad. Green tea.
Snack:
Iced decaf Americano.
Dinner:
Small chicken salad from sumo salad.
Green tea.
Snack:
Chicken breast (portion of protein at breakfast was insufficient)
Decaf coffee, black.
No hunger pangs. Thought I was hungry at 3am this morning, but drank water and went to sleep. Woke up feeling good.
Looked at Pinterest again yesterday and my cheat list grew by the following items:
Cinnamon rolls
Salted caramel cake
Fried sesame ball
Choc croissant
Dark choc cookie
Choc swirl poundcake
Cheese bread/ grilled cheese sandwich
I currently can't think of anything else to stuff my face with.
Tuesday, May 8, 2012
4HB Day 1/50 - 7 May 2012
Breakfast:
At Coffee Bean. Omelette with a side salad. Decaf Americano.
Lunch:
Pork stirfry, pork rib in soup, bok chye. Green tea.
Snack:
Celery & cottage cheese.
Dinner:
Chicken breast, salad.
Green tea.
Snack:
Decaf coffee, black.
Completed with no alterations.
I cannot believe I haven't felt real hunger the entire day. My head hunger wants reprieve so I find myself looking at the Pinterest food section to tempt myself, or perhaps to dream about food.
I keep a cheat day list of the things I might want to eat on Saturday (my cheat day). Here it is now:
Granola with Greek yogurt w honey
Banana, mango, pear
Prata/ murtabak
Dates, figs, raisin, prunes
Choc Cheesecake
Raisin bread, banana bread
Decaf mocha/cookie frappe w whip
Green tea frappe
Ice cream/ yogurt
Durian / durian puff/ cake
Snickers ice-cream bar
Caramel or butter or honey popcorn
Shortbread/ choc chip butter cookies
Banana fritter, sweet potato fritter
Doughnuts!!
Red bean pau
Leng Yong pau
Pizza
Fried springroll
Oreo ice-cream
Peanut butter waffle, choc waffle
Nutella anything
Blackforest cake
Apple/blueberry pie
Frozen yogurt with choc, granola, cookie toppings
Chicken pie from prima deli
Reese's peanut butter choc cups
Shocking but I know I can't eat it all anyway. No shame in listing away :). Don't judge :)~
At Coffee Bean. Omelette with a side salad. Decaf Americano.
Lunch:
Pork stirfry, pork rib in soup, bok chye. Green tea.
Snack:
Celery & cottage cheese.
Dinner:
Chicken breast, salad.
Green tea.
Snack:
Decaf coffee, black.
Completed with no alterations.
I cannot believe I haven't felt real hunger the entire day. My head hunger wants reprieve so I find myself looking at the Pinterest food section to tempt myself, or perhaps to dream about food.
I keep a cheat day list of the things I might want to eat on Saturday (my cheat day). Here it is now:
Granola with Greek yogurt w honey
Banana, mango, pear
Prata/ murtabak
Dates, figs, raisin, prunes
Choc Cheesecake
Raisin bread, banana bread
Decaf mocha/cookie frappe w whip
Green tea frappe
Ice cream/ yogurt
Durian / durian puff/ cake
Snickers ice-cream bar
Caramel or butter or honey popcorn
Shortbread/ choc chip butter cookies
Banana fritter, sweet potato fritter
Doughnuts!!
Red bean pau
Leng Yong pau
Pizza
Fried springroll
Oreo ice-cream
Peanut butter waffle, choc waffle
Nutella anything
Blackforest cake
Apple/blueberry pie
Frozen yogurt with choc, granola, cookie toppings
Chicken pie from prima deli
Reese's peanut butter choc cups
Shocking but I know I can't eat it all anyway. No shame in listing away :). Don't judge :)~
50 Days on the 4-Hour Body (4HB)
The 4 Hour Body diet in a nutshell:
For 6 continuous days a week, eat protein (preferably lean), beans/legumes and veggies at every meal. No fruits, dairy, sugars, simple or complex carbs. Only carbs from the veggies and beans are accepted, and yet, with caution. Have 3 or more meals per day. The 7th day is Cheat day. Throw all caution to the wind and go hog wild with food if you want. There are guidelines to minimize damage here, available in the book by Tim Ferris.
So, I decided to give myself 7 weeks, this started yesterday. Let's track the progress here daily :)
What I hope to achieve in 7 weeks:
Simple. That this type of eating becomes second nature to me and that cheat days become attractive but not binges anymore.
What I hope to achieve by the end of 2012:
Fat loss (not muscle loss) of 5kg. This may be quite a stretch, because I'm not actually sure I have or can lose 5 kg of fat. Well, we'll take it as it comes, observe and tweak the method.
Current waist size: 25.5 or 26 inches.
I'm happy with this but hope to reach maybe 24.5 inches by year end. Not a priority but just fun to dream about this.
I'm not relying too much on weight because I want to replace fats with muscles and achieve more definition. Also, I suspect my weighing scale is off by 4kg. I vaguely recall this from my pregnancy weigh ins at the gynae and noticing the home scale was always lighter by 4kg haha!
So, on my weighing scale, I was 55kg last September and I never weighed myself until 2 weeks ago and the scale showed 50kg. This morning, it showed 49kg. Assuming it's off by 4kg, I should be 53kg now. Heavy by my standards but because my size 26 jeans are loose now, I know I lost fat and gained muscle and I'm extremely happy about that!
I'll still be continuing with my 12min workouts 4 to 5 times a week but won't be discussing them much here as they've become a set routine for me. Nothing new to report about them, except that I love them:)
Wish me luck!
For 6 continuous days a week, eat protein (preferably lean), beans/legumes and veggies at every meal. No fruits, dairy, sugars, simple or complex carbs. Only carbs from the veggies and beans are accepted, and yet, with caution. Have 3 or more meals per day. The 7th day is Cheat day. Throw all caution to the wind and go hog wild with food if you want. There are guidelines to minimize damage here, available in the book by Tim Ferris.
So, I decided to give myself 7 weeks, this started yesterday. Let's track the progress here daily :)
What I hope to achieve in 7 weeks:
Simple. That this type of eating becomes second nature to me and that cheat days become attractive but not binges anymore.
What I hope to achieve by the end of 2012:
Fat loss (not muscle loss) of 5kg. This may be quite a stretch, because I'm not actually sure I have or can lose 5 kg of fat. Well, we'll take it as it comes, observe and tweak the method.
Current waist size: 25.5 or 26 inches.
I'm happy with this but hope to reach maybe 24.5 inches by year end. Not a priority but just fun to dream about this.
I'm not relying too much on weight because I want to replace fats with muscles and achieve more definition. Also, I suspect my weighing scale is off by 4kg. I vaguely recall this from my pregnancy weigh ins at the gynae and noticing the home scale was always lighter by 4kg haha!
So, on my weighing scale, I was 55kg last September and I never weighed myself until 2 weeks ago and the scale showed 50kg. This morning, it showed 49kg. Assuming it's off by 4kg, I should be 53kg now. Heavy by my standards but because my size 26 jeans are loose now, I know I lost fat and gained muscle and I'm extremely happy about that!
I'll still be continuing with my 12min workouts 4 to 5 times a week but won't be discussing them much here as they've become a set routine for me. Nothing new to report about them, except that I love them:)
Wish me luck!
Thursday, May 3, 2012
Illusions
I am a coffee lover.What do I enjoy about it?
Firstly, the slight bitter taste it leaves in my mouth, although if it's too acidic or burnt coffee, it's definitely a no go for me. Secondly, the memories made from drinking the stuff.
My first love was always naked, black coffee. Americano done well, or just an expresso shot on its own. It wasn't until I met Vader that I got influenced to drink coffee with well textured milk and the different flavored syrups.
Well, I've since discovered that my first love still is the bare black drink itself. How did I discover this? I'm ashamed to say it's through drinking black decaf coffee... But I'm still nursing Chris, so I prefer not to have a wired up baby on my hands.
I used to think I needed coffee only for the caffeine and not the taste. Now I know I do love the taste, even without the caffeine (or very little of it). Or, it could be that I just haven't had a black cup of joe in years, yes, years...
Memories. Warning... Somewhat LSD type memories coming up, just without the drugs. My earliest memory of having a jolt of black coffee shoot through my system was in uni. To finish up my Literature novels, I would make a huge pot of hot, black coffee and immerse myself in all sorts of worlds conjured up by poets and writers. I'd stay up entire nights reading and drinking coffee and I would say I enjoyed it most when I was so tired and wired up at the same time, I almost couldn't tell the difference between reality and fiction. I would have a mild headache that I actually enjoyed because it dulled my senses to reality and I could somehow turn away from it and focus on fiction or whatever world I was reading about.
Then there were times where I would escape to places by myself. Places where I would not bump into people I knew. Why? Because again, I wanted to enjoy a strong cup of black coffee, except this time, with a ciggie or ten hahha! Ok, maybe five. Again, the moment was so pleasurable because I could enjoy the moment for what it was, alone and without distraction.
Drinking my cup of black decaf coffee now reminds me of my ciggies and I'm embarrassed to say I do miss them sometimes. But I would never harm an unborn child or a nursing child by picking up the habit again. I thought about picking up my ciggies once Chris is weaned, but I've got a new project that is in many ways, like a new baby - my workouts and clean eating commitments which I'm crazy about. :)
Now I'll choose black coffee alone, thank you. No cigarettes required this time.
Times when my memory trips and surfaces past indulgences like these, I still enjoy the moment, but only as a memory. I enjoy the illusion of taking a sip of strong coffee and drawling hard on a fag. I allow the pleasure to wash all over me and think to myself, no calories (ok, maybe 4 cals because it's instant coffee), all pleasure. Aaah, maybe cigarettes may shorten my life, but I could live with a short and pleasurable life. I could live with this illusion, just so long as it remains one, yes.
One more thought, the moment black coffee goes past my lips, my cravings for junk stops and I absolutely love it, adore it :)
Firstly, the slight bitter taste it leaves in my mouth, although if it's too acidic or burnt coffee, it's definitely a no go for me. Secondly, the memories made from drinking the stuff.
My first love was always naked, black coffee. Americano done well, or just an expresso shot on its own. It wasn't until I met Vader that I got influenced to drink coffee with well textured milk and the different flavored syrups.
Well, I've since discovered that my first love still is the bare black drink itself. How did I discover this? I'm ashamed to say it's through drinking black decaf coffee... But I'm still nursing Chris, so I prefer not to have a wired up baby on my hands.
I used to think I needed coffee only for the caffeine and not the taste. Now I know I do love the taste, even without the caffeine (or very little of it). Or, it could be that I just haven't had a black cup of joe in years, yes, years...
Memories. Warning... Somewhat LSD type memories coming up, just without the drugs. My earliest memory of having a jolt of black coffee shoot through my system was in uni. To finish up my Literature novels, I would make a huge pot of hot, black coffee and immerse myself in all sorts of worlds conjured up by poets and writers. I'd stay up entire nights reading and drinking coffee and I would say I enjoyed it most when I was so tired and wired up at the same time, I almost couldn't tell the difference between reality and fiction. I would have a mild headache that I actually enjoyed because it dulled my senses to reality and I could somehow turn away from it and focus on fiction or whatever world I was reading about.
Then there were times where I would escape to places by myself. Places where I would not bump into people I knew. Why? Because again, I wanted to enjoy a strong cup of black coffee, except this time, with a ciggie or ten hahha! Ok, maybe five. Again, the moment was so pleasurable because I could enjoy the moment for what it was, alone and without distraction.
Drinking my cup of black decaf coffee now reminds me of my ciggies and I'm embarrassed to say I do miss them sometimes. But I would never harm an unborn child or a nursing child by picking up the habit again. I thought about picking up my ciggies once Chris is weaned, but I've got a new project that is in many ways, like a new baby - my workouts and clean eating commitments which I'm crazy about. :)
Now I'll choose black coffee alone, thank you. No cigarettes required this time.
Times when my memory trips and surfaces past indulgences like these, I still enjoy the moment, but only as a memory. I enjoy the illusion of taking a sip of strong coffee and drawling hard on a fag. I allow the pleasure to wash all over me and think to myself, no calories (ok, maybe 4 cals because it's instant coffee), all pleasure. Aaah, maybe cigarettes may shorten my life, but I could live with a short and pleasurable life. I could live with this illusion, just so long as it remains one, yes.
One more thought, the moment black coffee goes past my lips, my cravings for junk stops and I absolutely love it, adore it :)
Sunday, April 22, 2012
2012 Resolutions Review
It's time. Let's see how I've fared in my resolutions list.
1. Be more carefree
This is a tough one, but I think I've made a slight improvement. I choose to dwell on positives more and find myself enjoying it.
2. Where it is not possible to be carefree because I'm annoyed, ignore situations completely and zone out :)
Slight improvement. Yes, I've learnt to ignore people and just carry on doing stuff. It helps that I'm usually too busy to bother with annoying stuff for long.
3. Complete the 30 day shred once the DVD arrives
Fully accomplished!
4. Get on the Bodyrocker program
Accomplished, but on both Bodyrock as well as Zuzkalight's workout channel, depending on whether equipment is needed, length and intensity of the workout. It's fun to choose my workouts each day. I workout 5 times a week- mon, wed, thurs, fri and sat.
5. Do more of what I want / enjoy in terms of work
Not much progress here yet. I need to start working by August due to financial constraints and do what I enjoy on the side, perhaps on weekends.
6. Wear heels more often
Nowhere close, haha! Wore heels all of ONE time on a cny visit. But you know what, this one doesn't bother me. Many chances when I start work or when the kids are slightly older and Vader & I get to go out as a couple again.
7. Breastfeed Chris until he's at least a year old (6 months more! Too soon)
On my way there. At the 10 month mark now, 2 more months. I doubt we will stop at 12 months, except with the introduction of cow's milk in the day when I'm at work.
8. Find more hope in my faith
Yes, I'm relieved to say this is on the mend as well. Not so angry at God all the time and blaming him for sticky situations and circumstances I cannot comprehend. Won't go into the details but will say I do have renewed hope and my perspective on difficulty has somewhat shifted. I'm thankful for that.
9. Get more foot massages
Haha! Not achieved. I no longer feel the need for as many foot massages ever since I started working out. My knots have worked themselves out, there is a spring in my step and I wanna hop around instead of sitting down for a massage. I've been using my free time for to sit and read while enjoying my soy decaf latte instead. It really is a pleasure.
10. Play harder with my boys (all three)
To some extent, yes. But I've also grown busier so I forget to play on certain days. This is a good reminder!
11. Smile more, enjoy many many more belly laughs
Some improvement here, even though with my mom traveling and my helper on home leave, I get cranky quite a bit. I've since embraced the time I get to spend at home instead of lamenting about how crazy busy I get. I just have to go with the flow and rest whenever I can. I won't have entire days at home with my kids forever and I need to treasure the time I've been given now.
12. Take a short trip with my three boys
Highly dependent on whether I get a job soon and manage to save up enough for the end of the year. But the other night, I realized that as much as I'd like to travel to far away lands with them, I'll also be perfectly happy if we could only holiday at home. The travel bug in me craves traveling but if we can't afford it, then I won't pine for it. I've got to learn to be happy with living simply and digging deeper into what good family life is.
That's it!
1. Be more carefree
This is a tough one, but I think I've made a slight improvement. I choose to dwell on positives more and find myself enjoying it.
2. Where it is not possible to be carefree because I'm annoyed, ignore situations completely and zone out :)
Slight improvement. Yes, I've learnt to ignore people and just carry on doing stuff. It helps that I'm usually too busy to bother with annoying stuff for long.
3. Complete the 30 day shred once the DVD arrives
Fully accomplished!
4. Get on the Bodyrocker program
Accomplished, but on both Bodyrock as well as Zuzkalight's workout channel, depending on whether equipment is needed, length and intensity of the workout. It's fun to choose my workouts each day. I workout 5 times a week- mon, wed, thurs, fri and sat.
5. Do more of what I want / enjoy in terms of work
Not much progress here yet. I need to start working by August due to financial constraints and do what I enjoy on the side, perhaps on weekends.
6. Wear heels more often
Nowhere close, haha! Wore heels all of ONE time on a cny visit. But you know what, this one doesn't bother me. Many chances when I start work or when the kids are slightly older and Vader & I get to go out as a couple again.
7. Breastfeed Chris until he's at least a year old (6 months more! Too soon)
On my way there. At the 10 month mark now, 2 more months. I doubt we will stop at 12 months, except with the introduction of cow's milk in the day when I'm at work.
8. Find more hope in my faith
Yes, I'm relieved to say this is on the mend as well. Not so angry at God all the time and blaming him for sticky situations and circumstances I cannot comprehend. Won't go into the details but will say I do have renewed hope and my perspective on difficulty has somewhat shifted. I'm thankful for that.
9. Get more foot massages
Haha! Not achieved. I no longer feel the need for as many foot massages ever since I started working out. My knots have worked themselves out, there is a spring in my step and I wanna hop around instead of sitting down for a massage. I've been using my free time for to sit and read while enjoying my soy decaf latte instead. It really is a pleasure.
10. Play harder with my boys (all three)
To some extent, yes. But I've also grown busier so I forget to play on certain days. This is a good reminder!
11. Smile more, enjoy many many more belly laughs
Some improvement here, even though with my mom traveling and my helper on home leave, I get cranky quite a bit. I've since embraced the time I get to spend at home instead of lamenting about how crazy busy I get. I just have to go with the flow and rest whenever I can. I won't have entire days at home with my kids forever and I need to treasure the time I've been given now.
12. Take a short trip with my three boys
Highly dependent on whether I get a job soon and manage to save up enough for the end of the year. But the other night, I realized that as much as I'd like to travel to far away lands with them, I'll also be perfectly happy if we could only holiday at home. The travel bug in me craves traveling but if we can't afford it, then I won't pine for it. I've got to learn to be happy with living simply and digging deeper into what good family life is.
That's it!
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