Nuffie

Sunday, 6 October 2013

Start Exercising!!! Dont Just Say That You Want It, Prove it!!!

Assalamualaikum WBT,

I was reading this online website, Men's Fitness UK.

I actually read about this very one article. *yes, its grammartically incorrect but, I am going to use it anyway. hahaha.. screw you. Hehhe. as long as you understand me, then we are on the same page, shall we walk together now?...

I read about this!!!

Shed the fat with this exercise-friendly fat-loss eating plan
When you're trying both to lose weight and maintain muscle, it's essential that you choose foods that are high in protein, to maintain muscle tissue, rich in fibre, to keep you feeling full, and high in antioxidants and nutrients to regulate your blood sugar levels. This meal plan, devised by trainer Sion Colenso, cuts your daily calorie intake to around 1,800 calories to help you remove all the excess flab from your frame, while giving you all the nutrition and energy you need to train hard.
 
Monday
Breakfast: 45g oats with 300ml skimmed milk and 1tsp honey. 200ml apple juice.
Snack: 120g low-fat yoghurt with blueberries and honey.
Lunch: Grilled chicken (1 chicken breast) salad sandwich on wholemeal bread.
Snack: Smoothie: blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water.
Dinner: 120g tuna steak with stir-fried broccoli, mushrooms, green beans, sesame seeds and oil. 70g brown rice.
Snack: 250ml skimmed milk.
Daily total: 1,835 calories, 136g protein, 229g carbs, 33g fat
 
Tuesday
Breakfast: Smoothie: blend 25g whey protein, 300ml skimmed milk, 100g strawberries and a banana.
Snack: 120g low-fat yoghurt, blueberries and honey.
Lunch: Tuna sandwich on wholemeal bread. 200ml skimmed milk.
Snack: Mixed nuts, raisins and cranberries.
Dinner: 100g chicken, bacon and avocado salad.
Snack: 1 apple with 2tbsp natural peanut butter.
Daily total: 1,802 calories, 131g protein, 219g carbs, 37g fat
 
Wednesday
Breakfast: Smoothie: blend 25g whey protein, 300ml skimmed milk, 100g strawberries and a banana.
Snack: 90g mackerel on 1 slice of wholemeal toast.
Lunch: 1 apple. Chicken salad sandwich on wholemeal bread.
Snack: 1 banana.
Dinner: 120g fillet steak with spinach and 2 grilled tomatoes.
Snack: 100g low-fat cottage cheese and pineapple.
Daily total: 1,821 calories, 138g protein, 222g carbs, 35g fat
 
Thursday
Breakfast: 4 scrambled egg whites on 2 slices of wholemeal toast.
Snack: 1 low-fat yoghurt with blueberries and a handful of oats and honey.
Lunch: Smoothie: blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water. 30g brazil nuts.
Snack: 100g low-fat cottage cheese and pineapple.
Dinner: Tuna ni├žoise salad: 100g tuna, mixed salad leaves, plum tomatoes, a red pepper and 4 new potatoes.
Snack: 250ml skimmed milk.
Daily total: 1,835 calories, 136g protein, 229g carbs, 33g fat
 
Friday
Breakfast: 45g oats with 300ml skimmed milk and 1tsp honey.
Snack: 10 radishes with balsamic vinaigrette.
Lunch: 1 can of tuna with beetroot. 1 low-fat yoghurt.
Snack: Smoothie: blend 25g whey protein, 80g raspberries, 80g blueberries and 50g blackberries with water.
Dinner: 120g barbecue chicken kebab with peppers and 70g brown rice.
Snack: 100g cottage cheese and grapes.
Daily total: 1,808 calories, 133g protein, 219g carbs, 34g fat
 
Saturday
Breakfast: 2-egg omelette with cheese.
Snack: Smoothie: blend 25g protein, 1 apple, 50g blueberries, 50g blackberries and a banana with water.
Lunch: 90g sardines on 1 slice of wholemeal toast.
Snack: 150g raw carrots and hummus.
Dinner: 100g grilled salmon with green beans, asparagus and 70g brown rice.
Snack: 200ml skimmed milk.
Daily total: 1,822 calories, 135g protein, 221g carbs, 36g fat
 
Sunday
Breakfast: 4 scrambled egg whites on 2 slices of wholemeal toast. 1 grapefruit.
Snack: Smoothie: blend 25g protein, 300ml skimmed milk, 50g blueberries, 50g blackberries and a banana.
Lunch: Tuna sandwich on wholemeal bread. 1 pear.
Snack: Mixed nuts and fruit bar.
Dinner: 120g fillet steak with 1 small jacket potato, spinach and 1 grilled tomato.
Snack: 1 apple with 2tbsp natural peanut butter.
Daily total: 1,840 calories, 140g protein, 228g carbs, 39g fat


Look at those menu, from Monday to Sunday and they say, IT MUST BE TAKEN FOR ONE MONTH to actually get the bad fat out and not only with diet but we need to actually start exercising all the way to get the perfect chiseled muscles. Amazing abdomen with muscles? Biceps? Triceps? Whatever you want but determination is needed. We must commit and commitment is crucial to get amazing results. 

And determination is actually my biggest problem, I want to best result for me, but I seldomly have that amazing determination like others have. That worries me, a lot! I want to be in-style but determination to do all those exercises makes me to cry. Hahaha.. and one more thing, I always think, "well, if I cant do it today, I will do it tomorrow and surprisingly, the tomorrow never came".

Well, you must be tired reading my thought on myself right? Whatever, 

'Learning to love yourself, it is the greatest love of all"- Whitney Houston.

Assalamualaikum WBT

p/s: I. Need. To. Start. Exercise.

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