trvggg's Journal, 20 August 2011

I eat a piece of toast and 1 serving of All Natural Whey Protein when I wake up. I walk 2.5 km to the gym, I stretch, do abs, some weights, dips, pushups/ basic strength exercises then run on the treadmill for at least 30 minutes @ 8.5km/hour @ 3% incline. If I still feel like doing cardio afterwards, I'll do an extra 10 minutes at level 10 on the stair machine. I then walk back home (2.5km) and eat a 6 inch roasted chicken sandwich from subway, no cheese, no sauces/mayo, only veggies on honey oat bread. I rest and take a second serving of Natural Whey protein. Rest some more then go and eat chicken and noodles, or some other chinese dish at a street vendor in kuala lumpur where I'm staying. Then I go to sleep and repeat the next day. Sometimes I'll have ice cream, or an extra snack, fruit throughout the day. I drink 1 liter of water each day, some of it is included in the protein drinks that i make. I'm usually consuming about 1600 calories each day, including the whey protein. I know that it is kind of low, but I've been doing this for over 4 months now and lost 30 pounds, and feel very good. It is definitely working 

Also, My weight history is missing for July, I was traveling in bali and didn't have access to a scale for 4.5 weeks. I did run, and do pushups each or every other day, but mostly just walked around a lot. I drank beer and ate indonesian food, (Noodles/rice/vegetables) and had eggs and banana pancakes for breakfast. I weighed myself finally when i was leaving and realized that i had followed the weight loss trend perfectly, losing over 7 pounds that month. I was really surprised, but happy, as I had definitely eaten pizza and beer more often than I should. I guess I was more active that I realized.