TBL - CALORIE CHALLENGE

Salam..

Our TBL challenge for this time is CALORIE CHALLENGE.

1 - We will provide you a 21 day diet booklet for FREE to each participant which has been delivered by pos Malaysia. (So sorry I am only able to sent the booklet by regular post) It will reach your house by the end of this week or next week.

2 - Inside the booklet contains formula on how to calculate your own BMR & DCR ( an example have been given to you ). Please calculate your own BMR & DCR for this challenge.

3 - The Challenge is to lose 3kg in a week. Please refer the booklet on how to lose 3kg of weight in a week with the help of consuming and burning the right amount of calories. The more calories you burn than your daily calories needs, the more success it will be.

4 - This challenge will start on 10^th July 2009 until 31^st July 2009.

5 - You will need to write down and calculate your everyday daily meals calories (breakfast, lunch and dinner) and also what type of activity you're doing to burn it. All info for reference is in the booklet and u may also search for your own info if needed.

6 - You can write and calculate your daily calorie need and activities before you sleep. This will make sure you don't forget or don't have enough time/forget/lazy.

7 - Yes, I know it's kinda hard. But, this is the reason we make this as a challenge. THERE's NO VICTORY WITHOUT SACRIFICE.

8 - Please be proud of yourself. Try not to cheat!! (yeah, you know what I mean :p )

9 - If you follow the instruction from the booklet you will be able to lose 3 kilos of weight per-week. InsyaALLAH, amin. At least we have tried it, right?

10 - The prize will be informed later. I have few items in mind but still haven't figured it out which one to give for this challenge, sorry guys. Maybe next week ok and it is worth winning. Trust me. :)

As usual the person with highest % of weight loss wins the challenge. Starting weight on this Friday, 10^th July 2009 and ends on the 31st July 2009.

11 -Good luck to all participants and be proud of yourself. YAKIN BOLEH!! PASTI BOLEH!!

Since we are not sure when are you going to receive the booklet, and the challenge will start on Friday, so my suggestion is if you do not receive it by Friday then, you may need to write down your daily meals taken and daily exercise also and transfer the data once you received the booklet.

I have also provided a calorie calculator in this blog. U might want to have a look at it. It will help you a lot in this challenge.

Please refer calorie burn calculator and Malaysian Food online calculator given in this blog for your additional references.

Actually, I want to make the booklet smaller so it will fit in your handbag, easier to bring along to work or classes especially for working ladies or students like most of you(Including me :)), but I have changed my mind because to do that, I need to change the font and it is hardly can be read. So this is all I can give. A sempoi TBL challenge booklet,:) Hope to see huge weight loss in this challenge.

For your eyes only, The TBL challenge book specially brought to u by TBL malaysian blogger team, hehe i know you guys are curious about the book so i`ll show u part of it okay..tadaa...

p/s: To my CH, thanx for the help.. appreciate it much dear, luv u.and also credit to Kevin Zahari`s website and other diet website ( too many names to mention) for great diet info. Appreciate it much.