Jan 2. Of Sad day and Scan day...

Today, I woke up early did Morning Devotion.  But at 6:45am, my sister broke the news.  Their Dog in Klang house, Bebe the Mongrel was Food poisoned and dying.  Long story short, rushed to Pet Hospital, Died minutes upon arrival.  RIP Bebe.

I reached office 8:20am today.  Breakfast with 2 colleagues.  Had the following for breakfast:

 Below: Friend shared this... Interesting...

 Above: Interesting Perspective.  Below: My 12pm at Dream Cafe.

 Above: My Karada Scan as at 2 January 2018. Weight and Visceral fat maintained.  Overall Percentage Fat increased from 31 to 32.2, Body fats lncreased by 0.4% while Skeletal Muscles dropped 0.3% across the body.

 Above and below: My Haircut.  Before and After.  Not much difference right?

 Above and Below: My 4:30pm snack. 

 Above: My 7pm dinner.  Below: Fetching Myanmese to their Bible School Graduation.

That's all folks, thanks for having the time and patience to read this blog entry.

My Intermittent fast progress 45 days later

My Combat Obesity so far...  Day 45.

Above: Latest photo taken 23 November 2017.  Day 45 of my Intermittent fast.  Waist now 37" down 7.5 inches (44.5").  Libido back to normal (No libido from 2 months before 8 October till Day 3 - 11 October).  In fact this morning's my 2nd morning glory.

My exercise Regime:

1) Once a Week 30 mins Intensive HIIT Cardio (every Saturday morning)

2) Twice a Week Gym.  (But last 2 weeks Slacked off only went Gym Once).  Did the following exercise: 

10 min stretching, 10 mins Cycling, 15 min HIIT (Youtube), 10 mins Cooling off.

Above: My "Obese exercise" Youtube playlist.  12 videos and counting.  Shall add Periodically.

3) Brisk Walk.  Averaged 5000 steps daily.

4) Alternate between Planking (3 sets of 2 mins) and Crunches 4-6 sets 50 times daily.

5) Drink Average 1 cup of coffee and 14 glasses of water a day.  Hydration is important.

Let's RECAP my weight loss journey from Day 1:

Above: Day 1: 8 October 2017.  99.7kg.  Waist 44.5"

Above: 1st Omron Kerada Scan.  Below: 2nd Kerada Scan:

Overall, 5% gain in my Skeletal Muscles.

 Above and below: 29 October (Day 21) 97.5kg.  Waist 40"

Day 28: 5 Nov: 96.0kg.  Waist 38.5"

 Day 45.  22 November 2017.  Weight 95.0kg.  Waist: 37".

 22 November: Day 45.

GOOD NEWS, I can see my toes now!  If I tuck in my Stomach, I can even see my Penis.

Below: My Weight Record so far.

Below: My Typical Daily Food Intake.

That's all folks, thanks for having the time and patience to read this blog entry. 

Day 16-17: HQ Sales Training, GYM session

Today's day 1 of 2 Sales training Programme at HQ from 9am to 3:30pm.  Head straight to DUMC to find my fitness trainer, Peter.  We did the Omron Kerada Scan for 2nd time, results below:

Let's Compare with my 1st Omron Kerada Scan 1 month ago.  My fitness trainer said my Muscle mass increased 5% which is GREAT.

 Above and Below: My LUNCH.  I fast Breakfast.  For religious reason.

 Above: My Tea Break.

Above: At night, I fetch Myanmese to Church.  Below: Supper at 12am, Indomie Single.  1st supper in 2 weeks.

LOGBOOK: (to be done by 9am)

LOGBOOK:

1) Weight: 98.7kg (+0.0kg)

2) Waist: 40.5"

3) Calories Consumed today: 1521 (635 calories remained)

- Calories Burned 145

4) Steps: 3651/ 2.25km

5) Walking and Running distance: 2.2km

6) Sleep: 8 hrs 38 mins

7) Libido: Normal.

8) Water intake: 12 glasses. 

9) Mood: Happy, Relaxed 

End of Day 16.

Day 17: Day 2 HQ training, 2nd GYM session

 Today is 2nd day of HQ Sales Training.  Today cover USP (Unique selling Propositions).  Had Nasi Lemak Telur Mata for Breakfast at 8:30am.  FAST Lunch for Religious Reason.  I need to fast every Tuesday Breakfast and Wednesday Lunch until November 30 in preparation for my Myanmar Trip in December.

Above: What I learned today.   Also, STAREX have Mechanical LSD!

 My Next meal consumed at 4:30pm OR 8 hours after my Breakfast.

One of my Highlights in my Daily Devotion. BiOY (Bible in 1 year)

Above: Fuel price Hike by 0.03 cents.  

Had my 2nd Gym Session from 7:40pm to 9pm.  Burned 175 calories total.  Did Warm up, 10 mins HIIT (skipped the Burpees), 5 mins Cycling and 10 minutes Skiing.  

I am too Hungry after the Workout.  BIG Mistake heading to McDonalds at 10:30pm and Consumed 921 calories.  Now I know why it's CALLED Junk Food.  913 calories's 3 times my Hainanese Chicken Breast rice.  I shall reduced McD intake to TWICE a Month.  

Without further ado, let's proceed to Logbook (Shall be updated by 9am today)

LOGBOOK:

1) Weight: 98.3kg (-0.4kg)

2) Waist: 40"

3) Calories Consumed today: 2105 (81 calories remained)

Breakfast: 469 cal

Lunch: 0

Dinner: 722 cal

Supper (McD): 913 cal

- Calories Burned 175

4) Steps: 5108/ 2.73km

5) Walking and Running distance: 3.2km (health APP)

6) Sleep: 6 hrs 37 mins

7) Libido: Normal.

8) Water intake: 16 glasses. (took 8 glasses at Lunch!) 

9) Mood: Happy, Eager, Refreshed 

END OF DAY 17.  

That's all folks, thanks for having the time and patience to read this blog entry.  An Original Jeff Lim's production.