alamak...tggl 3hari jer lg nk exam ptd..takut nyer...dh ler xstudy lg..br hr nie nk study..huhu..smlm pon studo..bkn nyer study...huhu..xper lah..study maner yg smpt jer..okies..nk update my diet routine smlm...
menu :
protein shake = 180kcal
milo 3in1 lite = 111kcal..
oat + honey = 428.6kcal...
kopok segera = 252kcal..
sebiji pear china gong = 102kcal..(assume 1 1/2 normal pear..coz it's bigger than normal pear)
12 biji pistachio = 203.8kcal..(assume same calori with cashew nut)
*total around 1200kcal...
exercise :
denise austin cardio blast w/o = 40minutes
squat = 100x
wall push up = 50x
chest w/o = 50x
abs w/o = 4 x 12x
elbow to knee w/o = 100x (tmbh lg 50x dr yg slalu buat)
okies..that's all for today..see u tomorrow..luv uols..muahmuahmuah...
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