gethuktelo

-resolution-

• IMAN •

SaTe rutin abis pulang kerja

Baca buku seminggu 3 - 4x

• MENTAL •

Jalan-jalan di luar

Olahraga rutin 5-6x per minggu @30-45 menit

Latian Viola 2x seminggu

Ngobrol sama Pat

• HEALTH •

Makan sayur lebih banyak

Day 0 - Preparation 

Suddenly I’m getting tired of my own body! I felt so crush and disgusted with my own body! I decided to go on diet again, a healthy , flexible but controlled diet. 

I won’t folllowed any specific diet regime..I just want to conciously eat, will eat less meat and eat more vegies! 

Today is day 0 for a better me, mentally and physically

Measurement: 

weight 60 kg 

Bicep 28.4 cm (L) 27.5 cm (R)

Bust 82 cm

Chest 75 cm

Waist 81 cm

Hips 92 cm

Thigh 54 cm (L) 53 cm (R) 

Body fat according to this site https://fastbodyfit.com/software/ : ~17 - 18% 

Body fat according to my scale: 27% 

According to pics I am around 25% body fat. My belly area is so jiggly and mushy whereas other parts are more toned..so yeah ... if you want exact measurement, do inbody or DXA..

Total daily energy expenditure : 1800 kcal ; calculation based on this website:  https://www.healthline.com/nutrition/flexible-dieting#section1

Target daily cals: 1200 Kcal 

Target Makros

Carbs 50% 

Prot 20% 

Fat 30% 

Anyway I had not to self-quarantine or did the pcr test. The health ministry claimed that the company is safe enough & can proceed as planned (for the comeback)

I had been really stressed out and as a result -> binge eating. I felt so bloated and couldn't control my appetite. Lit. just shoveled those carbs, chocolate, chips, sugars in my mouth. I thought maybe I had around 2000 cals a day! Crazy! I put tons of weight. Yes welcome back to 60kgs :(

I've tried to jump start my diet again in pas few days but it was so hard :((((

I guess i have to lower my stress level first and back working out . I'll record my food intake, activities and emotion (esp. after eating food).

I'll plan to eat healthier and do sport at least 3x a week! Anyway wish me luck

This means I'll do PIIT 2.0 as well..challenge accepted! 💪💪💪💪

Ok...it's getting serious now!

Measurement 11.07.2020

Bicep 27 (L) 27 (R) [-0.5 cm each]

Bust 82 [-5 cm]

Chest 75 [+3 cm]

waist 75 [+4 cm]

hips 92

thigh 54 (L) 53 [-1 cm] (R)

weight 59.4 kg (+0.5kg)

OH WELL! definitely unsatisfied with the numbers! 😵 oh my oh my... how lift up lockdown rules make your wallet thinner and waist thicker 😅

My new goal: 55 kg in 3 months!

Diet: low carb or keto

Workout: Weight training 40 min, cardio min. 40 min (everyday if possible)

Start from Sunday 12.07!

Last day of PIIT 1.0! i have to admit that i didn't do well this round! 🤨 workout and diet..

Anyway went out for diner again with friend! morrocan dish, kind of healthy tho'

Start from Sunday, I'll kick off keto and gym workout again! I'll do morning workout if I work from home and in the evening if I work from office! huffff

Kick start again.. surely it will be hard 🤐

Brought Chiaro to the luthier. She meant that nothing's wrong with the soundpost..she'll check it anyway and i can take chiaro back tomorrow.

Went for a bbq dinner today..so no piit again 🙄

Had a nice talk with them ❤ after the stress day it felt sooo good

Tomorrow I'll do the piit as it is the last day 🤣

I didn'do any PIIT in these 2 days, instead I went to gym and went jog!

I'll bring tomorrow my viola to luthier! 💸💸 ㅋㅋㅋㅋㅋ anything for my precious viola! anyway i haven't decided any name yet for him. what would be a good name? it has naturally loud (so loud) and bright tone. 🤔🤔🤔🤔🤔🤔

Vivo? Chiaro? Forte?

I love the Chiaro one tho' .. it'll be literal meaning then "chiaro e forte" 🤣🤣🤣🤣

And tomorrow will go to friend's house for a bbq dinner. Bye diet..

Last 2 days being wrecked 😅 won't expect anything for this round measurement... felt heavier as well 😅😅 ..

My Viola's soundpost is cracked! 😱😱😱😱😱😱😱😱😱😱😱😱😱

Oh noooo...need to bring it to luthier soon..hiks another expense 💸💸💸💸💸💸💸💸💸💸💸💸💸💸💸💸💸💸💸💸💸💸💸

Anyway I encountered one customer in KleiderKreisel who is.. i'd say annoying... keep asking questions and did not believe on what i've written. Soo much troublesome, i hope the jacket come as one piece otherwise I believe this person will rampage 🤯🤯🤯

WORKOUT

Warmup - 1 set

PIIT Sleek & Sexy back - 4 sets

Flat abs fix 1.0 - 1 set

Jog (pace 6.55 min/km) 6.81 km

Upper body and lower body flexibility - 1 set each

MAKROS

Prot 61 g

Carb 57 g

Fiber 10 g | net carbs 47 g

Sugars 30 g

Fat 85 g

Sirtfood diet is soooo hardddd. Eating (drinking) only 3 green juice and one meal... I was sooo hungry entire day. In the end i had one more meal

(healthier version of turkey breast with sambal matah)

Link for sambal matah: https://youtu.be/ZKbykG4iCOs

Anyway I went to the gym today and didn't do PIIT workout. I hate when ppl are chatting and blocking the machine! 😡

Esp. during this time...아~ 입맛 더러졌어 🤯

I did all the circuit training egym and run for 30 min

Felt soo refreshed 😆

I didn't do any PIIT today. Went for BBQ with friends and ate lots of meat (and carbs 😅) ...and of course tons of alcohol 😩

Anyway I felt like i'm in a slump. So i'll try another diet, which calles sirtfood diet. Went for groceries and the amount of vegs were amazing 🤭 and I could't find everything so...yeah...will look for it again tomorrow or on Monday.

Here's the plan that I'll follow:

https://www.thesun.co.uk/living/2115899/lose-seven-pounds-in-seven-days-the-healthy-way-on-the-sirtfood-diet-that-celebrities-swear-by/

WORKOUT

warmup- 1 set

PIIT Booty lift - 4 sets

Flat ab fix - 1 set

Walk 1 h leisurely (pace 15.6 min/km) for 3.77 km

MAKROS

Prot 127 g

Carbs 42 g

Fiber 11 g | net carbs 31 g

Sugars 24 g

Fat 92 g

total 1400 kcal

DAY 47

Wednesday...as usual....nothing special today, working hard as usual (?) 😁

Had meeting & done for the day

WORKOUT

Warmup - 1 set

PIIT Lean body - 3 sets

PIIT Cardio Camp - 4 sets

Flat abs fix 1.0 - 1 set

Jogging 5.28K (pace 7.07 min/km)

total body flexibility - 1 set

MAKROS

prot 80 g

Carbs 40 g

Fiber 12 g | net carbs 28 g

Sugars 19 g

Fat 102 g

total 1590 kcal

DAY 48

I calles the imigration office head and he meant that it'll only the card that expire and not the permit itself

Meh should've asked ehat if i want to go to overseas.. but whatever...i call back agaib mid of july/end of july

WORKOUT

Strong together 1.0 - 1 set

Jogging 6K (pace 7 min/km)

MAKROS

Prot 77 g

Carbs 20 g

Fiber 20 g | net carbs 0 g 🤭

Sugars 10 g

Fat 103 g

total 1482 kcal

"You’ll know healing is occurring when you look back on the situation and the sting of pain isn’t as intense." -today devotion

i didn't move a single inch today... hav my period and oh my oh my changed the pad almost every 4 hours 😅

Anyway I cried a lot today because of frustation.. I don't know what else i should do to contact that stup**d immigration office.. I don't want to be in Germany anymore.. bring me out of here.. is such a torture to be here...

Why.. just why did i so lazy that time, when i was still a student... would be easier to go out...hmmpff so many things i've regretted during uni time..where apparantly should be a fun and experience nrw things... rlly guys if your heart doesn't settle for it just don't do it even it is against your parents will... i was a coward and have enough already, I want to change.. but change is hard..the reality that i have to face... hit me so hard...

My new goal for next year after all this coro-sh*t vanish, is to take klpt a.k.a korean languange proficiency test ... Let's study hard!

MAKROS

Prot 69 g

Carbs 50 g

Fiber 17 g | net carbs 33 g

Sugars 25 g

Fat 91 g

total cal 1325 kcal

I was soooo mad with the alien office.. I knowwww that i'm an alien here but still! didn't they work?! no one answered my phone calls...arghhh i'm fed up with this country 😡

How come from 3 phone numbers, no one answered?! I don't know and I don't care anymore...my visa will end this Thursday and had been crazily asking for an appointment since end of May!

Had burrito for lunch and now my body felt sooo heavy and bloated 😩...couldn't concentrate at work, music lesson and workout.. what a day

WORKOUT

Warmup - 1 set

PIIT Ultimate Upper Body - 4 sets

MAKROS

Prot 32 g

Carbs 68 g

Fiber 0 g | net carbs 68 g

Sugars 0 g -> impossible

Fat 45 g

total ca. 1100 kcal

The weather was sooo strange. It didn't supose to rain, but it did...and didn't bring umbrella with me ☔☔☔💧💧💧

But the breeze is nice tho'

WORKOUT

warmup - 1 set

PIIT Perdect legs - 4 sets

Flat ab fix 1.0 - 1 set

Jogging 7 km (pace 6.5 min/km)

lower body flexibility - 1 set

MAKROS

Prot 32 g

Carb 48 g

Fiber 7 g | net carbs 41 g

Sugars 8 g

Fat 102 g

total cal 1434 kcal / 1200 kcal (workout roughly 400 kcal)

I went to Metro today and it was crazyyyy. The price is cheaper if you buy in bulk, which is understandable cos it is actually specialised for restaurant owner. They have, however, really interesting things. And the meat corner is just ❤

SUMMARY DAY 42

WORKOUT

Warmup - 1 set

Cardio camp - 2 sets

Bubble butt - 4 sets

Flat ab fix 1.0 - 1 set

Lower body flexibility - 1 set

MAKROS

Prot 86 g

Carbs 44 g

Fiber 15 g | net carb 29 g

Sugars 12 g

Fat 74 g

total cal 1227 kcal. Daily: 1400 kcal

I just felt that I need new workout routine as I don't sweat as much as I started PIIT 🤨...and my weight stuck at 58.5- 59 kg...Still not sure going to gym though 😩 .... I'll do PIIT 1.0 till the end (day 56) and we'll see...as for food, I have new makros...

Carb max 47 g (net)

Prot 63 g

Fat 90 g

total cal daily 1200 kcal

SUMMARY DAY 43

WORKOUT

Warmup- 1 set

Abdomination - 4 sets

Flat ab fix - 1 set

Total body flex - 1 set

walking leisurely 2h 30 min - 9.76 km (pace 14.5 min/km)

MAKROS

Prot 108 g

Carbs 50 g

Fiber 11 g | net fiber 39 g

Sugars 34 g

Fat 133 g

Total cal 1858 kcal / 1200 kcal 😅