Before and After Phase I

Before [Late November 2009] :
Weight : 117 kgs
Height : 170 cm
Body Fat : > 40%, its approximately 44.50%
(EXTREME OBESITY/MORBID OBESITY)
















After [January 2010] :
Weight : 108 kgs (Left to Right : 108 kgs / 108 kgs / 109 kgs)
Height : 173 cm (i dont know why and how i get taller ^_^)
Body Fat : 37.60%

My First Plan (Continue)

From my first part, i just explain about my diet planning. but hey, how about the physical exercises.

hehehe...

Here we go...

Since i manage my store with operation work time is 06.00 AM - 08.00 PM, so i just can go to the gym after my store is closed. In a mean while, i took speed walking when i came to the store and when i go back home.. it takes about 15 minutes for one time from my home to the store. Once a day, i did this about three to four times.

What about the exercise in the gym..??? yeah, i did it two hours max , an hour and a half in average..
30 minutes Cardio, an hour weight lifting. :-)

How about the exercise, i will explain on my next post..

My First Action Plan

There is no other way to live my life healthier except doin somethin with my Obese. The main treatment for obesity are dieting and do some physical exercise.
Also, diet programs may produce weight loss over the short term,but keeping this weight off can be a problem and often requires making exercise and a lower calorie diet a permanent part of a person's lifestyle.

1. Dieting :

I usually eat all of the stuff.. There is No Control.. yes, I am Out of Control... But not anymore now.. I Start to change what i eat everyday... as recommended by some websites that i found, i start to do like this :

07.00 AM [Breakfast]
I start to consume L-Men Loose Weight to control calories intake.
But, when i am out of stock of this product, i just eat two to three slices of wheat bread and drink a cup of whey milk
(i used to drink whey protein milk, in this case, i used to drink Prostar whey from Ultimate Nutrition Product)

10.00 AM [Snack]
I consume L-Men Hi Protein Bar.
But , when i am out of stock, i just eat two to three cup of white egg (not a whole off course ^_^)

13.00 PM [Lunch]
1 cup / 100 gr Brown Rice
1 diced Chicken Breast without it skins (Boiled)
some of vegetables

16.30 PM [Snack]
I consume L-Men Hi Protein Bar.
But , when i am out of stock, i just eat two to three cup of white egg (not a whole off course ^_^)

19.00 PM [Dinner]
I start to consume L-Men Loose Weight to control calories intake.
But, when i am out of stock of this product, i just eat like what i eat on my lunch.