5 days CLEAN EAT plan

18 August 2013

Hello SUNDAY, finally i can have some time to update my blog. Sorry that i've neglect my blog for some time... i don't have much time to stay at home, I had too many activities lately. ps: Sorry if i didn't reply your email...The moment when i reached home is around midnight already, don't have time to reply mails. I know, a lot of you all been asking me the same question.

For example: What's my workout routine and what's my meal plan? How to lose weight? How to slim down tummy/tight/arm? How to have abs line? Can i lose weight if i eat less? Can i lose weight if i don't eat? Can i eat this... can i eat that? etc..... OMG there are too many questions already, i can't manage to reply one by one. So i'm here to answer you all at once...

Actually i can share with you.. 1000 ways to achieve the body you want, BUT...can you do it? Are you willing to follow? How badly you want it? Are you willing to scarify for it?.....Okay, Why am i saying this? Because..I had been facing a lot of people out there who wanted to slim down but not willing to put in efforts. Whenever i gave them the solutions, they doubts about it. They tend to find a easier ways. Everyone is looking for the "shortcuts" to achieve. Well, do you really think that's possible to achieve without putting efforts? The answer is NO! (>_<)

One of the MOST COMMON mistake and I've been saying this almost in every of my fitness post is..
Hahaha, i think i've mentioned this more than 10 times!!
Eating less won't help you to lose fats. Eating healthy/ Eat right will do!! When people look at me and said : "why you so skinny already" or "omg, do you even eat?" or "eat more la you" ........ Well, I've been eating more than you can really imagine! hahaha.. Just that my food intake and my workout routine helps me control my shape. I DON'T SKIP MEALS!!

Being healthy and fit is AN ATTITUDE; Not a MOOD o(^_-)O
You have to be discipline! Have to Control your MIND! BE your own COACH/TRAINER!!!
One bad meal spoils your workout for that day. One DAY bad MEALS SPOIL your weeks WORKOUT!! Even one bad alcohol night, your effort of working out for month will become zero...

Sorry dear all..I can't reply all the questions one by one unless anyone asked me something i didn't mentioned in my blog before. If you really can't find any info in my previous fitness posts, let me know, I will make time to reply and I'm happy to HELP people who are passionate to be workout! o(^_^)o

For those who SERIOUSLY interested to know my meal plan, i will be having a 5 days clean eating plan for myself, it's purely an attitude in my daily routine, just a casual and simple one. I will try update all the meal i eat in my Facebook Page & Twitter & Instagram. Check it out alright !

我知道很多人对健康瘦身都缺乏常识,不知道该吃什么,不改吃什么,一天应该吃多餐还是少餐之类的。其实,是要吃多餐才对,但不是乱乱吃,是少糖,少油,避免吃包装(提炼过的食物)。例子有太多,无法一次过灌输给你们,所以我这5天会做一个clean eating plan,吃什么都会在我的 Facebook Page & Twitter & Instagram分享,可以自己参考看看。



That's all for today, a bit long.. hopefully you all can digest what i've said, LOL!
Enjoy your weekend everyone (^_−)−☆


  1. hello karen! i'm soo inspired by you and have that motivation to work out and keep fit again after looking at your progressed body!
    i'm doing with 3 kg dumb bells
    3 sets squats ( dumb bells on both hands - 12 reps)
    3 sets lunges ( dumb bells on both hands - 12 reps)
    3 sets Military press (12 reps)
    3 sets overhead curls (12 reps)
    3 sets bench dip (12 reps)
    and 10 reps of bicycle crunches and 12 reps of inchworm

    do you think it's enough and has enough progress by doing so 3 days a week + 2 days of cardio ??
    i really need advice >.<

    1. hi dear, you have a very good routine for your workout! Overall from your legs, shoulder, arms and core muscles are working out in your routine :)
      Doing with weight is ok... but if want to tone up even more, i suggest you to do 4 sets.
      Btw, do some workout for your back such as supported pull up or pull down.

      workout for 5 days a week is good too. but make sure you rest well on your rest day so that your muscle and body can recover to support your workout..

      Start adding a little more weight on either 1 day out of your 3days fullbody workout. this will help your body to stress your muscle to work more..

      All the best to you!! Keep it up!

    2. wah... Karen,,, u are like a professional consultant lah.... keep it up!

    3. omg thanks so much for ur advice ! you are my inspiration and motivation to work out !I have a little tummy actually, quite flabby about 165cm, 55kg.
      i've heard that i have to do cardio first before i start lifting weights.
      actually can i do both at the same time? I start working out on my backs as you said,

      i do 15 mins cardio then straight away do these sets, is it correct for me?
      because i saw one of your posts that you actually do this :P THANKS!

  2. Sometimes it's annoying that people who are not on the same track as you keep telling you that "oh gosh u r thin enough already y do u keep eating so 'clean'?" "hey if u slim down somemore the wind will blow you away" and keep commenting "oh no, clean food again?" "u r scaring people with these clean foods" under those clean foods photo you posted. but we ourselves know clearly that what we want is not 'slim' or 'thin', we wanna be 'healthy' and 'fit'! Love checking out your blog for your fitness posts and can't wait for you 5 days clean eating! :)

    1. Hi Sharon, Thank You so much for supporting and understanding my situation!!! It means a lot to me!!!
      At least I still have someone on my side HAHAHAHA :)
      Well, I'll try my best to post it every night so that you all can keep track together with me......
      (as long you think is not annoying reading everyday) LOL..

      Once again thanks for reading and supporting :) Take care!!

  3. Nice post again and I think what makes your post so interesting is that you write from your heart. Keep it up !!!

  4. This helped so much! I tried going clean eating for a month, workout and all and it worked, I lost 2 kgs and my fat percentage went down alot. But once 'that time of the month' hit I start having appetite the size of the whale! Just a question though, how do you resist the urge for cravings when you're having your period? I know I can't do much about it, plus all the mood swings and PMS, food is the only resort I need to calm the hormones hahahha.

    1. Hi there. I understand your situation. Some of my friends have this problem as well.
      But actually it's ok for you to eat "whatever" you wanted, simple solution is that try to eat clean for 25days and have 3-5days of cheat meals when period hits. hahahaha
      Just jog it off after that.

  5. Thanks for sharing, appreciate it :)

  6. have u take rice in ur daily meal? although u said u have 5 meal a day (sound lots) but it just very light food like cnt even restore energy or just mayb 吃不饱...

    1. Actually sweet potatoes, beans, whole grain bread or even oat it's able to "fill" up your stomach LOL.
      I do have some rice after my workout for quick recovery. but the portion is not much :)

  7. accidentally clicked into your instagram and blog so I read every of your post since you started your work out life. Your hard work really inspired me not to give up in changing to a healthy lifestyle. All the info, tips and experience you shared is very helpful and I really appreciate all your sharing. I'm now in a consistency cycle of going ups and downs in achieving a healthy lifestyle :(. Speaking of your skin problem, i can totally feel you. i have very serious acne problem back in high school due to hormone imbalance. it then left me a whole chunk of scarred skin on my face, since then i have not been feeling confident at all until today. i don't like to go out, feeling very self conscious whenever people looks at my face and don't even want to look at myself in the mirror, plus i'm super out of shape now which make me feeling more self conscious of my whole body.
    anyways, keep your work up and i hope that you will achieve your goal very soon! :)

    1. Hi there, thanks for reading.
      You can do it too, there's always up and down in life.. just stay strong.
      Don't give up, be patient and you will get what you want.
      Hope you can have a healthy lifestyle soon! hehe :D

  8. hihi, has recently followed you up and would like to seek some advices from you. I start my workout this few days but being a newbie I'm really lack of knowledge,
    like what is the best workout time?how long should be wait after taking a meal to workout? and for cardio, fast walking or slow running is suitable?

    1. hi there, workout time depends on what kind of purpose you wanted, best time to burn fat it's early morning before your first meal.
      about 25-30 minutes is more than enough as long you are consuming light portions of food.
      And for cardio, just keep increase your speed which you think is slightly challenging. Stop when you feel dizzy. and stay hydrated ok.
      Keep it up :)

  9. I'm your new reader and already got alot of motivation by reading some of your blog post (Although I still don't have a clear picture on my work out plan but I guess I will do it step by step)

    I always wanted to slim down but I hate sporting. I'm a totally lazy person. So I chose to eat lesser and eventually gave up and goes back to the lazy life again. This kind of life has been following me for years.

    But now, I've decided to start gym-ing and put more effort in losing weight because I realized that I don't wanna be like this anymore, I want to change.

    So thanks for sharing all those fitness post to all your readers! Appreciate alot :)

    1. Thank you for supporting :)
      Don't give up yourself anymore!! You should love yourself because it's your body right.
      You'll feel super great when you look into the mirror and see yourself having even slight changes.

      Be Patient. Results come when you're giving in 100% effort :)
      Keep it up and all the best !!

  10. Hi Karen <3
    Can you provide some fitness and nutrition website/blog that you love and always visit to me?
    I really need those website and blog to improve my fitness knowledge.
    I even google it but almost all is man workout 0.o
    Your blog also got a lot of fitness tips and nutrition, thank you for sharing all the knowledge and information to us.
    会好好珍惜你写的blog post :D

    1. Hi Yibii, most of my fitness knowledge come from my workout partners and friends.
      I have the same issues when I try to google it too. hahahahaha
      That's why I'm trying to blog about as much as I knew and share out my real life experiences so that for people who really wanted to have a great healthy lifestyle can have the correct info :)

      Thank you so much for supporting !!

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