Re: Quah Ting Wen
bro,
please share your secrets. 13.2% fat content is a dream for a lot of man in Singapore :p:p:p
I love to eat, but this is my usual meals (I believe I posted it at another discussion thread - may be easier if I can find it, copy and paste it here):
http://www.sammyboy.com/showthread.php?132000-I-need-to-recharge
posted at "I need to recharge"
If you allow me, may I use my personal experience as an example, which is one of several alternatives to combine regular exercise and eating balanced meals.
In the morning, drink a cup or 2 cups of room temperature water.
About half an hour later, breakfast which comprise either a red grapefruit or an orange, oatmeal (large flakes) porridge with some cinnamon and 2% partly skimmed milk, plus an egg on alternate days. Instead of oat porridge, I may have some cereals (granola or bran flakes or shredded wheat) with 2% milk.
Then, I walk about ten minutes to the gym, run [forgot to indicate that I may use an eliptical machine or something similar to cross country skiing] for ten to twelve minutes, followed by muscle strengthening exercises at the gym for about 40 minutes, Mon to Friday, although sometimes I work out only for 4 days [skip Wed, then will exercise on Sat], and sometimes [but rarely] for 6 days a week.
Between breakfast and lunch, I may have some yogurt [Greek yogurt has no fat and lots of protein] and some almonds and cashews.
Lunch, if I do not eat at a restaurant, usually comprise of mixed beans salad (chick peas, navy beans, red kidney beans, romano beans) with tomatoes, cucumber, celery, red pepper. Sometimes, salad without the beans, and a sandwich (whole wheat or ancient grains bread with oven roasted turkey breast, or Montreal smoked meat / beef, or sausage ["kolbasa"] with mustard but never use mayonaise). Sometimes, home made soup with sandwich.
If Sunday lunch is not eaten outside (and I love to eat a variety of food at a buffet restaurant), then it is usually salad and pizza at home.
After lunch, may drink a cup of coffee or tea, but only one cup of coffee a day, very rarely 2 cups of coffee a day. Some days, no coffee.
Between lunch and dinner, fresh baguette with brie or some other soft cheese and a cup of coffee, and then at about 5 pm, apple or banana or pineapple or mixed berries (blueberries, raspberries, black berries) snack. A cup of water half an hour before dinner.
Dinner, usually as follows:
Monday - bbq salmon or oven baked salmon [when it is below minus 5C] with dill, two to three spoons of steamed fragrant Thai rice, steamed or stir fry (one table spoon of sunflower oil) broccoli and cauliflower
Tues - either skinless boneless chicken breast or bbq steak (striploin or boneless rib eye or prime rib), boiled potatoes (2 small or 1 medium), steamed green beans or asparagus or stir fry mixed vegetables (green beans, carrots, mushrooms)
Wed - usually pasta with stir fried shrimp and vegetables in a tomato basil sauce
Thur - as in Tue, except that it could be lasagna, or lamb stew or bbq boneless skinless chicken breasts, very seldom have steak twice a week, and stirfried zucchini, mushrooms
Fri - perogies (dumplings filled with potatoes or saukraut or mushrooms), or pasta primavera
Sat - same as Monday
Sun - either pasta or chicken or steamed fish
After dinner, evening snack could be a slice of whole wheat bread with peanut butter, or eat some almonds or peanuts or pistachios, or an apple.
I am in my mid 50's, never smoked tobacco, 5 ft 9 inches, 136 to 138 pounds, BMI is about 20.1, about 13% body fat (desirable range is 11 to 22%)