WEEKLY WORKOUTS SCHEDULE !! WEEK 1 - WEEK 3

Here are the workout video list I've been doing throughout this first 4 weeks. (RMO Style)

WEEK 1

Day 1

•  Lean, Long & Lifted from Head to Toe
•  Miley Cyrus Sexy Legs
• 2 Weeks Abs Shred

*Before you're going to bed make sure to do some more stretching*

Day 2

• Hip Hop Tabata - Popsugar Fitness
• Easy Arm workout - Blogilates
• Triceps Isolation - Blogilates

*Before you're going to bed make sure to do some more stretching*

Day 3 

• Ashi Paka for Slim Thigh - Muscle Watching
• Unwind With Me - Stretching with Blogilates

*Before you're going to bed make sure to do some more stretching*

Day 4 

•  ACTIVE REST DAY
•  Go on tidy up your room and house. Cook or buy some groceries! Enjoy your rest day!

Day 5 

• Train While Lying Down - Muscle Watching
• Ashi Paka for Slim Thigh - Muscle Watching
• Best Squat Routine for Slim Thigh - Muscle Watching
•  Wall sit 1 min/3 Sets, 1 minute rest interval between sets

*Before you're going to bed make sure to do some more stretching*

Day 6 

• Full body 2 weeks shred - Chloe Ting
• Abs 2 Weeks Shred - Chloe Ting
• Wall sit 1 min/3 sets, 1 minute rest interval between sets
• 5 Inner Thigh Workout - Blogilates

*Before you're going to bed make sure to do some more stretching*

Day 7 

• ACTIVE REST DAY
•  Go on tidy up your room and house. Cook or buy some groceries! Enjoy your rest day!

Week 2

Day 8

• 2 weeks Shred Full Body - Chloe Ting
• 2 Weeks Shred Abs - Chloe Ting
• 11 Abs Summer Shred - Chloe Ting
• Miley Cyrus sexy legs - XHIT Daily
• Wall Sit - 1 Minute / 3 Sets / 1 minute rest interval between sets

Day 9

• ACTIVE REST DAY
•  Go on tidy up your room and house. Cook or buy some groceries! Enjoy your rest day!
• Ashipaka - Muscle Watching

Day 10

• Ashipaka - Muscle Watching
• Best Squat Routine - Muscle Watching
• Full Body 20 minutes (Blue) - Natacha Oceane
• 2 Weeks Shred Abs - Chloe Ting
• Toned & Defined Arm - Blogilates

Day 11

• Thin Legs in 2 weeks - Muscle Watching
• Arm Workout - Holly Dolke
• 5 Minutes Training While Lying Down - Muscle Watching

Day 12

• ACTIVE REST DAY
•  Go on tidy up your room and house. Cook or buy some groceries! Enjoy your rest day!
• Ashipaka - Muscle Watching

Day 13

• Best Squat Routine - Muscle Watching
• Ashipaka - Muscle Watching
• 5 Tricep Isolation - Blogilates

Day 14

• Tummy Vacuum - 1 Minute / 7 Set / 30 Second Rest interval between sets
• Full Body 20 minutes (Blue) - Natacha Oceane
• Curtsy Lunges (each leg) - 1 Minute / 3 Sets / 1 Minute rest interval between sets
• Wall Sit - 1 Minute / 3 Sets / 1 Minute rest interval between sets

Week 3

Day 15

• 20 Minutes Home HIIT (black) - Natacha Oceane
• 20 Minutes Legs & Booty Live - Pamela Reif
• 10 Minutes Arm Toner - Blogilates
• Arm Workout - Holly Dolke

Day 16

• 20 Minutes Full Body (white pink) - Natacha Oceane
• 2 Weeks Shred Abs - Chloe Ting
• Burn Arms & Back Fat - Chloe Ting

Day 17

• ACTIVE REST DAY
•  Go on tidy up your room and house. Cook or buy some groceries! Enjoy your rest day!
• Ashipaka - Muscle Watching
• Bedtime stretching - Blogilates

Day 18

• WORKOUT LIKE NINA - LesMills Grit
• 5 Inner Thigh Isolation - Blogilates
• 5 Tricep Isolation - Blogilates
• Wall Sit - 1 Minute / 3 Sets / 1 Minute rest interval between sets
• 11 Abs Summer Shred - Chloe Ting

Day 19

• ACTIVE REST DAY
•  Go on tidy up your room and house. Cook or buy some groceries! Enjoy your rest day!
• Ashipaka - Muscle Watching
• Bedtime stretching - Blogilates

Day 20

• Full Body 20 minutes (Blue) - Natacha Oceane
• 2 weeks Shred Full Body - Chloe Ting
• 10 Minutes Side Butt - Blogilates
• Legs Focus 6 Weeks Body Toning - Blogilates

Day 21

• 20 Minutes Home HIIT (black) - Natacha Oceane
• Inner & Outer Thigh Pyramid Workout - Blogilates
• 10 Minutes Full Body - Pamela Reif
• Arm Workout - Holly Dolke
• Wall Sit - 1 Minute / 3 Sets / 1 Minute rest interval between sets
• Day 2 Quarantine Arm Workout - Holly Dolke

WEEKLY PROGRESSION !! Week 1 & Week 2

The First 2 Weeks.
1st April 2020 - 8th April 2020

Week 1 & Week 2

It started on 1st April..I decided to start this journey. I'm tired of being sluggish. I did workout but it doesn't seem to work..I mean, i only see the same number on my weighing scale and my waist circumference did not change much.

Just to make it clear, I'm 170cm tall..yeap..

not that typical Asian size.

Current BMI : Overweight

I guess it is probably i'm just maintaining my weight or probably my body is in survival mode. I don't know unless I make some experiment on my own body just to see how it respond.

So i went back to my old notes on Total Daily Energy Expenditure (TDEE). I calculated my TDEE and guess what...?

I AM UNDER EATING ALL THIS WHILE.

OMG.

TDEE = BMR + TEF + PA

2335 = 1507 + 233.5 + PA

 ^^^^^^^^^^^^^^^^^^^^^^

This is the equation for me to keep my weight maintain. The amount of calorie intake that i must eat everyday to keep all my organs healthy and functional at its optimum level.
BUT

in order for me to lose my weight, I need to LOWER MY TDEE BY 10%
2335-10% = 2102cal
This is my new TDEE Which means
TDEE (2102) - BMR (1507) - TEF (233.5) = PA
361cal < PA (Physical Activity/workout)

From here I realize that I need to install My Fitness Pal to track down my calorie intake so that i won't under eat and turn my body into surviving mode.

              Figure 1        Week 1 of the 12 Weeks Challenge

Based on Figure 1, there is an increase of weight and hip circumference from day 1 of week 1 to day 1 of week 2. I have to highlight that on my week 2, i was close to having my period. Hence the increase of my weight. I usually increase 1kg or 2kg in 2 days before my period,and throughout the week of my period. However, it will all come to normal again after the 10th day of my period (usually).

 I will be updating on my workout schedule with link and my food recipe. 

STAY TUNE!!!

What I Eat

What I Eat ?

For the whole 12 weeks Challenge, I eat just nutritious food that content high protein & fibre, moderate fats & carbs.

The first week, it took me a while to adapt myself to cook for myself. A particular recipe just for my tummy. It took me sometime to adjust my time doing house chores and doing the cooking, preparing foods for myself and my family. However, I managed it well and I'm surprised that I CAN.

I realize that we all have the time to do it, but we just need some few hacks to do it.

The USUAL BREAKFAST RECIPE I always do :

B1 : OVERNIGHT OATS
1/2 Cup Oats

1/2 Cup Milk/Soy bean Milk/Protein milk

1 Tsp Vanilla Extract

1 Tbs Chia Seed

-Mix everything into a container. Stir it well. Then keep it in the refrigerator. Let it sit overnight, and when you wake up. WALLLLAAAAAHHHH ! Breakfast is ready !

*Optional : Add on some fruits. I usually just use Kurma or just peanut butter
-Make sure to prepare this every night before you're going to bed. IBOH MALAS

B2 : SCRAMBLED EGG WITH TOAST
2 Eggs
1/4 Tsp Black Pepper
1/4 Tsp Salt
2 Toast Whole meal bread / White Bread (If you don't have any wholemeal,it's ok)

-Scrambled the eggs,add some black pepper & salt. Toast the bread, and spread some butter on it. You can also just leave it KERING & NO BUTTER SPREAD cause you thought that it would make you look eat clean but eventually your brain will not satisfied with what you eat and you will eventually crave for more food!

*Optional : If you have any tomatoes or mushrooms or spinach, you can also add on in the scramble egg. I like to put the scramble egg on top of my toast and eat it like i love it. Not like i MELANTAK it.

B3 : CHEWY OAT BAR WITH PB & J
1 1/2 Cup oats
250g Peanut Butter
1 Cup Almond Milk/Milk/Soy Milk
3 - 5 Maple Syrup / Honey
1/8 Tsp Salt
150g of Strawberry Jam (Any jam can do)
1 Egg
1/2 Tsp Baking Powder

-Mix the oats,peanut butter, milk, honey/maple syrup, salt, egg and baking powder. Stir everything until it is mixed well. Pour everything in the tray. After that make some swirl of the strawberry jam on top of the mixture. Finally, baked in the oven for 180℃ around 25 minutes to 35 minutes (Depending on the brand of the oven).

*Optional : I usually cut it into 8. Take 1 or 2 to serve with 2 Tbs of plain yogurt and some fruits. The rest, keep it in the container for other days! See.. you can make breakfast easy!

B4 : HOMEMADE GRANOLA
Mixture A
3 Cups Oats
1 Cup Raw Nuts (any kind of nuts) / Raisins
2 Tbs Chia Seed
3 Tbs Sugar / Brown Sugar
1 Tsp Sea Salt / Salt

Mixture B
1/3 Cup Coco Powder (Well, i'm using Milo)
2 Tbs Peanut Butter
1/4 Cup Coconut Oil
1/2 Cup Mapple Syrup / Honey (or 1 Cup,depends on how sweetness you want)

*1/2 Cup Dark chocolate (Cut it into Chunk or Dark Chocolate Chips would do too)

-Pour all Mixture A into a bowl and Stir it evenly.
-Put all Mixture B into a non stick pan (I'm using Tefal, Of course). Make sure the heat is medium to low..after everything is mix well and soft. Put Mixture A into the pan too. Mix everything together. Turn off the heat and finally pour the dark chocolate. Toss and turn until it is evenly covered.
-Spread it evenly on the tray and baked it in the oven for 170℃ in about 30 minutes to 35 minutes. Stir it evenly every 15 minutes.
- once it is done, let it cool aside. Keep it in a airtight container
 (I'm using my mom's Tupperware HAHA) and you're good to go!

*I usually served it in 1/2 cup of the granola and splash with 1/2 cup milk or just with yogurt and some fruits. Sometimes i just eat it as a snack.

For LUNCH....

L1 : Mashed Sweet Potato with Spinach & Mushroom

1 Cup Sweet Potato (Potong Cube)

2 or 3 Cup Spinach

4 Mushrooms (I'm using button mushroom in the can. It's easier duhhh)

1 slice Cheese

1 Egg

-Boil the cubed sweet potato until it is soft. Pan fried the Mushroom and spinach together. Sprinkle some Secukup Rasa and oregano. If you like it spicy, you can sprinkle some chilli flakes too. 

-Once the sweet potato is soft,mashed it together with the cheese and sprinkle some oregano.

-make the egg as a sunny side egg..ouuuhhhh nyaman abis..some pepper on top of it..

-Serve everything together on a plate. (I like to put the egg on top of the sweet potato cz i like it melted on top!)

L2 : Mushroom Omelette
3-5 Mushrooms (I'm using can mushrooms)
2 Eggs (Beaten with some salt and pepper)
2 Cups of Spinach
1/2 Onion

-Heat up your pan (I'm using Tefal, cz its non sticky). Melt 1/2 tbs of butter (If you don't want it,nevermind. Mun sik mok pun sik pa) Throw the onions, make sure it is caramelize before you put the mushrooms and spinach. Lastly, the eggs..and you are done.

*Optional : I like to put some oregano and chilli flakes just to spice it up.

L3 : Green Pasta
1 Cup Broccoli
2 Cup Spinach
1/2 Lemon
1/2 Cup Cheddar cheese (grated)
2 Clove Garlic (Finely chopped)
2 Cup of Pasta (Boiled til its fine!!)
5 Cherry tomatoes / 2 Regular tomatoes (Cut it, bite size)

-Blend the broccoli and spinach together with lemon juice (squeezed) add on some water to ease it a bit. Heat up the pan, throw the chopped garlic and some butter. Once it turn yellowish, pour the pasta into the pan along with the greens that has been blended. Mix it all well, sprinkle some salt and pepper, then in goes the tomatoes! Last but not least, serve it on a plate with the grated cheddar!


..to be continue......