Malaysian Challenge - 08/12/09

So I used the weekend to recover and kicked back into the regime yesterday. The run has been good, we're doing 12 sets now, and finish off the ab excersises in the park as well. Sweating buckets would be an understatement in this weather.

One thing that has suffered though is my weights. Spending the morning on the run and ab sets, and especially since I am using the rest of the time with mates and family has meant I've not done any weights since getting in. Need to remedy that at some point this week.

But what about the key point, the eating you say? Well here is how the day is typically panning out:

Breakfast : Weetabix with low fat milk. You are able to have any wholegrain cereal with low fat milk and always double check the sugar content. A lot of the cereals in Malaysia are sugar heavy, even stuff like the shredded wheat which tends to be the American variety which has a lotta corn syrup.

Snack 1: Dried fruit, nuts, green tea etc. This is stuff that is not hard to find, is cheap and you can have on the go or in the office.

Lunch: Challenge starts here. I have been able to tackle this by always just ordering meat and veg, even when at a mamak, which gets me odd looks but hey, who cares. If you're an office rat, you could always pack a meal rather than go out and eat. You both save dosh and can control what you have.

Other options can be getting just some char siew (roast pork) and some vegetables, sashimi, or even KFC and have it with the skins off.

If you really need to have rice, try and score some brown rice.

Snack 2: Fruit, fruit, fruit. There is no excuse in Malaysia, there is an abundance of fruit.

Dinner: Most people have this at home on a weekday so really you can prep something healthy no issue. I've been having a lotta stuff like egg, chicken or lean beef.

Snack 3: Green tea.

So yeah, let's see how the rest of the week pans out.

Arivind

Stopped In My Tracks

SO there I was, all excited about kicking off the regime, and I found myself falling sick. Could be the sudden change in climate, or the KL air (not the cleanest, though never thought it could be worse than London's, guess it is), what it's meant is me taking the weekend off to sort out the jet lag and feel better.

I am however sticking to the eating regime fine (had a lotta raisins, seafood, green tea and water yesterday) and today have had eggs for breakfast, smoked salmon and fat trimmed bacon pan fried with no oil for lunch. In between has been spent on snacking on nuts and dried fruit.

Monday will see me getting back to the regime as per normal, and also making more of an effort to prove that you can eat well even when faced with typical Malaysian food.

Malaysian Challenge - Day 1

After wrapping up the 6 week challenge, and seeing the amazing effects it had, I mused with Samantha about the viability of doing the same thing if one was in Malaysia, our hometown. Like most Asian countries, the diet is carb heavy and people tend to eat out A LOT. Eating healthy can often times mean a higher shopping budget, or expensive meals out.

So I told Sam I would try and prove that it could be done ( of course with the person making certain lifestyle choices, figured one would if one had a goal in mind) on normal Malaysian food and without the need for resorting to expensive options as much as one would think.

I will also be keeping to the 6 day a week exercise regime as per usual.

I'm out here for almost 4 weeks, so here it goes:

0800
Weetabix x 2 with low fat milk
Green tea

1140
Grilled chicken breast with prawns and garden vegetables.

1315
Green Tea

1520
Dried apricots
Green tea

2040
2 pork ribs
Baby kailan with garlic
Sweet potato leaves with garlic
Yam basket chicken pieces
2 tablespoons of noodles with pork

2240
Green tea.

12 Weeks In

Arivind: So it's looking like after 12 weeks of keeping to the regime, but with an increased interval run, I've maintained what I achieved after 6 weeks. Sam however, who's been a little more lax with the routine and fully returned to eating all kind of carbs has noticed a bit of side blubber returning.

So really now, the question is FHM, how and what do we increase to stop the development from hitting this plateau?

30/10/2009

Hey all,

So we've been keeping up with it, of course with the added intervals in the run and soon we're gonna add a further 2 intervals, thus taking the run to 12 minutes.

Diet wise, we're sticking to it. It's funny, the rare occasion in the last few weeks that we've had anything with white carb or loaded with sugar, it's not been as great as we used to remember. I had a chocolate brownie sundae the other day as a treat and I could not get to the end of it.

Plus, protein just fills you up real well, keeps you going. White carbs just seems to get us hungrier faster. Guess that's proof.

I'll have another comparision photo up soon as I think there's been further progress, but we'll see what you all think when we load em' up.

Till then, keep on working!

Arivind

What's new?

Arivind: Well since wrapping up on the 6 weeks, we've kept going really. We're introduced 2 more sets of sprint/jog into the run, meaning it totals 11 minutes now. I am still keeping rigidly to the eating pattern though Sam is a little more relaxed about it.

I guess we'll probably post the progress with another picture come another 6 weeks or so.

The next challenge will be in December when we are both on holiday in Malaysia. The diet and food there is all about carbs, I will be keeping a food diary and blogging daily to prove that you can keep a pretty carb-free diet in an Asian country and run the challenge there as well!

Week 6, Day 6 : AND WE'RE DONE! :)

So here you go, un-Photoshopped pictures of us today, on the last day of the challenge, and what we looked like 6 weeks before:

BEFORE AFTER

BEFORE AFTER

Verdict: We are both noticeably leaner, fitter and more toned, whoop! HOWEVER, we are definitely not anywhere near marble-carved statue dude in the article who, if you remember, looks like this:

So FHM, sorry but whilst we are thrilled that you have made us both more sculpted you are still found officially guilty of exaggeration in the name of catchy headlines. Bad, bad mag! *slaps you on wrist*

In our humble opinion, the plan is actually a good one but 6 weeks is a severe underestimation of the time it takes to truly change your physique. Even at 5 times a week, 6 weeks means only a grand total of 30 workout sessions- does anyone out there really believe that a 6-pack, which you never possessed before, will suddenly pop out like an alien growth out of your middle after you exercise 30 times? Not unless you're on a hardcore course of protein supplements and/or steroids it won't. Sure, the pair of us are already seeing some very encouraging ab definition, but we believe it will take at least a couple of hundred sessions more before Arivind gets so dramatically cut he can pass for an Indian Ken doll. Perhaps "6 months + 6 steps = 6 pack", or even 1 year, would have been closer to the truth.

Furthermore, the article does not specify what physical condition it assumes you to be in when you start- we are both young, pretty fit, have previous experience with jumping about and know a thing or two about what's nutritious or not, and even then the results have been far subtler than claimed. What if the reader taking on this challenge had been a naive beer-gutted porker with a fondness for doughnuts whose idea of exercise is walking to the fridge? Yes, the public should be smarter than that, but we're guessing FHM's (and most magazines') headlines are aimed at the stupid ones. Tsk tsk, the shame!

Having said that, we both love the results thus far and fully intend to carry on beyond these 6 weeks (Sam: I am AGHAST at how dumpy I looked in my Before picture now that I have something to compare to, check out the saddlebags! Arivind: In all the time I spent in the gym prior to this challenge, I never saw improvement as rapid as I have seen on my core in the 6 weeks just past). There will be no more tedious business of a daily food diary, but at least one of us will blog roughly on a weekly basis so we can see how things pan out in 6 months time. We will also up the difficulty of the exercises and give a go at doubling the interval training (40 seconds sprint, 20 seconds jog etc), so that our progress doesn't plateau.

Most amusingly, our Before/After pictures have been impressive enough to convince Arivind's younger brother Rohan (who spent the last 6 weeks poking fun at our dietary restrictions and rigid workout schedule) to join us! He is a bit beer-gutted and doughnut loving himself, so it will be interesting to see how long he sticks to it :)

To FHM- we'd love to hear your thoughts, even if it's to find fault in how we interpreted/executed your plan. Do we get any sort of reward for our efforts? :)

THANKS FOR READING GUYS! :)

xx

Sam & Arivind

Final Day Meal Plan

Arivind
Breakfast (7.35am):
Half an orange
1 piece of wholemeal toast, lightly buttered
1 small glass orange juice*

11.20am: 1 cup decaf green tea

Lunch (1.30pm):
2 slices of wholemeal bread
6 thin slices of German sausage
1 tbsp non-fat cottage cheese
Homemade chilli paste
Handful of almonds
1 glass orange juice*
2 squares of dark chocolate

Snack (4.30pm):
Almonds

6.50pm: 1 cup decaf green tea

Dinner (7.40pm):
3 chargrilled chicken drumsticks, skinless
Carrots, broccoli and cauliflower

Samantha

Breakfast (11.40am):
Sip of orange juice*
1 egg, bit of brown rice and 3 thin slices of German sausage

Lunch (1.00pm):
2 rye crispbreads
1 baby avocado and bits of smoked salmon
1 mango

Snack (3.15pm):
Handful of almonds
1 apple
1 small slice of wholemeal bread with bits of smoked salmon

Dinner (7.40pm):
1 cup decaf green tea
3 chargrilled chicken drumsticks

Carrots, broccoli and cauliflower

9.45pm: 1 cup decaf green tea

*All juices are 100% not-from-concentrate, no sugar added.

Week 6, Day 5

Arivind

Breakfast (7.40am):
Cornflakes with 1% milk
1 small glass of orange juice*

Brunch (11.00am):
Stir fried diced turkey thigh with petits pois and a carpaccio dressing

Snack (4.22pm):
Handful of almonds

Snack (6.00pm):
1 orange
Small glass of 1 %milk

Dinner (7:30pm):
Turkey stir fried with carrots

Broccoli in sesame oil and soy dressing
1 cup decaf green tea

Snack (9:00pm):
Handful of almonds

Samantha
Breakfast (10.45am):
2 eggs and 1 tsp cottage cheese

1 banana and 1 slice wholemeal bread
1 small glass orange juice*

Lunch (2.00pm):
5 chicken breast strips

Snack (4.15pm):
1 orange

Snack (5.50pm):
1 rye crispbread and 1/2 baby avocado
4 thin slices German sausage
Handful of grapes

Dinner (7.30pm):
Turkey stir fried with carrots

Broccoli in sesame oil and soy dressing

Brown basmati rice
1 cup decaf green tea

Snack (9.00pm):
Handful almonds
2 small slices mango
1 apple

*All juices are 100% not-from-concentrate, no sugar added.

Week 6, Day 4

Arivind : So met up with a mate who was down from Malaysia today on holiday and since it was his first time in England, took him for traditional Sunday roast. I suspect, this may be the first time ever during the challenge that I've had some white carbs, but hey, I think a one off should be fine.

Breakfast (7:50am):
Cornflakes with 1% milk
1 small glass white grape juice*

Lunch (1:00pm):
3 pieces of grilled belly pork with savoy cabbage, peas, carrots, 2 new potatoes, 1 roasted potato, 1 Yorkshire pudding and gravy
1 Diet Coke

Snack (5:45pm):
1 orange

Snack (7:15pm):
2 pieces Weetabix with 1% Milk

Dinner (7:45pm):
Small bowl miso soup with sprinkling of brown basmati rice

8:40pm: 1 cup decaf green tea



Samantha: Left the new potatoes on my plate but ate the rest of my roast lamb lunch, so total white carbs= 1 roast potato and 1 Yorkshire pud. Ah well, made up for it by running a bit harder and having smaller nibbles later. I think I've acquired a taste for my own homemade roast meals, they always seem a bit bland in restaurants to me!

Lunch (1:00pm):
1 roast lamb shank
Carrots, peas, savoy cabbage, 1 roast potato and 1 yorkshire pudding
1 Diet Coke

Tea (4:20pm):
1 mug of hot mocha (made with cocoa powder, coffee, sweetener and 1% milk)
1 slice wholemeal bread

Small handful of salted peanuts

Dinner (7:15pm):
1 red apple
1/2 baby avocado and bits of smoked salmon on 1 rye crispbread
Brown basmati rice and miso soup with 1 egg and bits of white fish

Snack (8:30pm):
4 small squares of dark chocolate
1 cup decaf green tea

*All juices are 100% not-from-concentrate, no sugar added.

Week 6, Day 3

Arivind: My brother Rohan, not really the health freak, decided to come on the run today to "prove we were weak and anyone could do it". Suffice to say he collapsed after the warm-up jog, blaming it on the difficult cold winds. He claims he will try again on Day 4. We'll see. (Day 4: Haha he didn't!)

Breakfast (6:55am):

2 x weetabix with 1% milk

1 slice wholemeal toast, lightly buttered

1 glass orange juice*

Snack (10:35am):

Small handful almonds and roasted salted peanuts

Small glass red grape juice*

Brunch (10:50am):

Brown basmati rice

1 skinless chicken breast in curry with carrots and cauliflower

12:00pm: 1 cup decaf green tea

Snack (2:40pm):

Half glass of 1% milk

Handful of roasted salted peanuts

Dinner (4:45pm):

Brown basmati rice stir fried with turkey sausage and petits pois

Sam: Was working 5pm-11pm hence the weird early dinner and late snack. 3 more days!!

Breakfast (8:15am):

1 egg and 1 slice of wholemeal bread with bits of smoked salmon

1/2 glass decaf green tea

Snack (11:00am):

1 small glass apple juice

Handful salted peanuts

Brunch (11:25am):

1/2 skinless chicken breast in curry with carrots and cauliflower

Bit of brown basmati rice

Snack (3.40pm):

1 red apple

Tea (4pm):

1/2 skinless chicken breast in curry with carrots and cauliflower

Bit of brown basmati rice

Early dinner (4.30pm):

1 Pret salmon and salad sandwich on brown bread

1 tiny Itsu frozen yoghurt (shot-glass size) with sprinkling of blueberries

9.45pm: 1 Diet Coke

Late night snack (1am):

1 large bowl miso soup with 1/2 egg, 1/2 white fish fillet and sprinkling brown basmati rice

*All juices are 100% not-from-concentrate, no sugar added.

Week 6, Day 2

Arivind : Have found I might actually prefer doing the ab exercises BEFORE the run itself. Hmmm, why did this not occur to me earlier in the challenge.

Sam: Woke up very late, went to bed very early. Result of a bad day, long story. Also my thighs and bum are aching like hell from my keenness to impress at yesterday's audition.

Breakfast (7:15am):
Cornflakes with 1% milk
1 glass of orange juice

9:05am: 1 cup green tea

Lunch (12:00pm):
3 egg omelette with smoked salmon
1 slice wholemeal toast
1 tablespoon of cottage cheese
Handful of almonds and roasted salted peanuts

3:20pm: 1 glass Apple Juice

Dinner (7:30pm):
1 skinless chicken breast with a curry sauce
Petits pois with cottage cheese

8:45pm: Green Tea

Sam

Tea (4:15pm):
Handful of grapes and almonds
1/4 Nando's Peri-Peri chicken

Snack (6:45pm):
1 apple

7:30pm: 1 glass decaf green tea

WEEK 6! THE END DRAWS NEAR! :)

Sam: Starting a 6-day consecutive sprint to the finish line now! In addition to the 3-hour+ audition I had this morning I am feeling absolutely wiped out. Nonetheless I am also feeling fit and toned, definitely more sculpted in the midriff area but nowhere near even a three or four pack, much less six. Perhaps the headline should have read 6 steps + 6 months= 6 pack. How now FHM??

Will probably carry on with the exercises even after this challenge is over just 'cos they make me feel good, but looking forward to not having to make note of the exact time and portions of everything I eat.

Arivind: Tired and sleepy. Goodnight.

Arivind

Breakfast (6.40am):

1 bowl cornflakes with 1% milk

1 glass orange juice*

Lunch (12.10pm):

1 panfried pollock fillet with petits pois, non-fat cottage cheese and chilli paste

Snack (2pm):

Handful of almonds and roasted salted peanuts

Dinner (7pm):

3/4 Nando's Peri-Peri chicken

9.40pm: 1 cup decaf green tea

Sam

Breakfast (8am):

2 scrambled eggs with 1 tsp non-fat cottage cheese

Bits of smoked salmon

2 sips orange juice*

Snack (2.20pm):

1 red apple

Handful of almonds

Snack (3.45pm):

Handful red grapes

Dinner (7pm):

1/4 Nando's Peri-Peri chicken

8.45pm: 1 cup decaf green tea

10.45pm: 2 sips apple juice*

*All juices are 100% not-from-concentrate, no sugar added.

Week 5, Day 7

Arivind: Was working on a photo shoot today but managed to keep the eating regime which was great.

Breakfast (5.30am):
1 orange
1 piece of wholemeal toast, lightly buttered

7.50am: 1 cup of 1%milk

Snack (12.35pm):
Handful of roast almonds

Lunch (1.20pm):
Half slice seeded batch brown bread with salmon, cucumber & spinach
Half slice seeded batch brown bread with chicken, a slice of bacon, tomato & spinach

Snack (3.10pm):
1 banana

Dinner (9.00pm):
2 egg omelette with onions, 2 turkey sausages and chilli paste

Sam: Last day of Week 6, woo hoo! Woke up at 5.30am today for work, which does NOT come naturally to my body.

Breakfast (6.30am):

2 rye crispbreads with bits of smoked salmon

1 baby avocado

1 glass decaf green tea

Snack (10.30am):

1 orange

Snack (12.45pm):

1 banana and a few almonds

Lunch (1.30pm):

1 Muffinski's gluten-free blueberry muffin

1 cup Muffinski's fat-free frozen yoghurt blended with frozen mango

Tea/Early Dinner (4.15pm):

1 1/3 turkey sausages (in tomato casserole with petit pois and baby corn)

Bit of brown basmati rice

Tea/Early Dinner II (4.45pm):

1 thin slice wholemeal bread

2 eggs

1/2 cup decaf green tea

Snack (9.30pm):

Large bowl edamame

Handful of almonds

1 glass decaf green tea

Week 5, Day 6

Arivind

Breakfast (7.37am):
3 weetabix with 1% milk

Snack (10.15am):
Bit of fish curry with turkey ham

Lunch (2.20pm):
2 2/3 turkey sausages (in tomato casserole with petit pois and baby corn)

Brown basmati rice

Dinner (7.00pm):
2 eggs and brown rice seasoned with a dash of soy sauce and chilli oil

7.30pm: 1 cup decaf green tea

Snack (8.35pm):

Handful of roast almonds

Sam

Snack (1.15pm):

1 thin slice wholemeal bread with smoked salmon

Lunch (2.30pm):

1 1/3 turkey sausages (in tomato casserole with petit pois and baby corn)

Brown basmati rice

Snack (5.30pm):

Handful of roast almonds

Dinner (6.45pm):

2 eggs with a bit of leftover fish curry

Small portion brown basmati rice

7.30pm: 1 cup decaf green tea

Snack (8.30pm):

2 tbsp non-fat cottage cheese with sprinkling of currants and almonds

1 apple

1 tbsp crunchy peanut butter

Week 5, Day 5

Frozen Strawberries and Bananas (defrost for 20-30mins to soften)

Had to take an extra day off this week due to exhaustion + Sam not feeling too well, so Week 5 is going to close with just 4 active days in total. Then we're gonna pull a 6 day Week 6 and wrap this challenge up!

Arivind
Breakfast (8am):
2 pieces wholemeal toast, lightly buttered
1 cup 1% milk

Snack (10.55am):
Plain low fat yoghurt with vanilla essence, cocoa powder & almonds

Lunch (12.15pm):
3 egg omelette with 3 thin slices turkey ham and chilli paste
Reggae Reggae Sauce
1 orange

Snack (5.55pm):
Handful of roast almonds

Dinner (6.15pm):
Bowl of salmon & tuna curry (with baby corn, onions and aubergine, no coconut milk)

7.30pm- 1 cup decaf green tea.

Samantha
Breakfast (8.30am):
2 egg omelette with 2 thin slices turkey ham and 1 tsp cottage cheese
1 orange

Snack (11.00am):
1 banana
Handful of toast almonds
1 tbsp cottage cheese with 2 tbsp plain low fat yoghurt

Lunch (12.15pm):

Small chunk roast beef with handful of petit pois

2 rye crispbreads

1/2 frozen banana and 1 tsp crunchy peanut btuter

1 cup decaf green tea

Snack (4.30pm):
1 thin slice wholemeal bread with smoked salmon

Dinner (6.15pm):
Salmon & tuna curry (with baby corn, onions and aubergine, no coconut milk)
Small helping brown basmati rice

7.30pm: 1 cup decaf green tea

Snack (8.50pm):
5 frozen strawberries
1 cup decaf green tea

Week 5, Day 2

Arivind : Wow, week 5. Only another week after that and then it's D-Day. Anyways, here's todays meal rundown. I ate 7 small meals today!

Breakfast (7.30am):
2 x Weetabix with 1% milk
1 cup 1% milk

Snack (8.45am):
Half an orange

Lunch (12.15pm):
1 piece wholemeal toast
1 stringhopper
Cottage cheese mixed with homemade roasted chilli paste
4 slices lean turkey ham

Snack (3.45pm):
Small handful roasted salted peanuts
Half glass of 1% milk

Snack (6.15pm):
1 orange
1 cup decaf green tea

Dinner (8.00pm):
3 large slices roast beef with onion gravy
Mushrooms and petits pois with garlic, olive oil and herbs

Snack (9.40pm):
Small handful roasted salted peanuts

1 cup black coffee

Sam: Tomorrow is the one day I am making an exception for this diet, due to Hari Raya (Eid) celebrations and the open house party being held by one of our good foodie friends, where there will be copious amounts of food that would be rude not to eat. Worked myself to the bone today not just with our exercises but a knackering audition this morning, and will work extra hard on Sunday as well to make up for it.

It's Week 5, can't believe the finishing mark is so close! Abs are looking nice although still nowhere near as dramatic as the magazine picture.

Breakfast (8.30am):

2 scrambled eggs with cottage cheese

1/2 an orange

1pm: 1 cup carrot-apple-celery-pear juice, freshly made

Lunch (2pm):

1/2 Pret Tuna Nicoise sandwich (1 slice wholemeal bread with tuna, bit of mayo, hard-boiled egg, spinach, tomatoes and olives)

Lunch II (3.15pm):

1/2 Pret Tuna Nicoise sandwich

3 strawberries

Snack (5.45pm):

Small handful roasted salted peanuts

Snack (6.30pm):

Small handful roast almonds

1 cup decaf green tea

Dinner (8pm):
Roast beef with onion gravy
Mushrooms and petits pois with garlic, olive oil and herbs

Snack (9.30pm):

1 cup decaf green tea

1/2 frozen banana and 2 frozen strawberries

Handful roast almonds

Week 4, Day 6

Arivind: Food failure. Today's work schedule really got in the way of having the six meals and I ended up having four. Bugger!

Also, no video round up from us this week because... well, it's been a mundane week really. Nothing interesting happened, we just got through it. So rather than subject you all to us rambling about nothing we figured the post would be sufficient.

Breakfast (8.00am):
2 eggs

1 cup decaf green tea

Snack (2.45pm):
5 small thin squares of cheddar
1 cup black coffee

Lunch (3.20pm):
Slices of roast turkey in jerk marinade
Broccoli & petit pois

Dinner (8.10pm):
1 orange
A bowl of edamame

Sam: Had a REALLY late night last night (so late I watched the sun rise) due to some work I had to sort out, hence waking up in the afternoon today and having my first meal only at 4pm. As you should be able to tell by now, Arivind is the normal between the two of us when it comes to sleeping patterns.

Sam

3pm: 1 glass cold decaf green tea

Late Lunch (4pm):

Chunks of roast turkey in jerk marinade

Broccoli and petit pois

Small helping brown basmati rice

Dinner (8.30pm):

Handful of edamame

2 rye crispbreads

1 baby avocado

Bits of roast turkey and smoked salmon

Snack (9pm):

Small helping of brown rice with sprinkling of petit pois

1 egg

Bits of roast turkey

Snack (10pm):

1 tsp crunchy peanut butter

Week 4, Day 5

Sam: We ran out of snacks, so I ended up somehow with breakfast, lunch, and 2 almost identical evening meals.

Breakfast (11.30 am):

2 scrambled eggs with crumbled tofu, soy sauce and white pepper

Lunch (1pm):

4 rye crispbreads

3 tbsp coleslaw

Few slivers smoked salmon

1 glass cold decaf green tea

Dinner (6.45pm):

Small helping brown basmati rice

Fish sambal with okra and spinach

1 glass cold decaf green tea

Supper (9pm):

1 mango (quite unripe)

Small helping brown basmati rice

Fish sambal with okra and spinach

Arivind: Everything seemed a little tougher today save for the run. Annoyed that I did not get the 6 meals in. Also discovered that any kind of carb, including the brown rice really makes me bloat for some reason.

Breakfast (7.35am):
1 Weetabix, Shredded Wheat with 1% Milk & Cocoa Powder

Snack (10.30am):
2 boiled eggs with a touch of Reggae Reggae Sauce

Lunch (12.00pm):
Petits pois, baby corn & tofu stir fried with a touch of chilli oil & soy sauce
1 cup green tea

Dinner (6.30pm):
4 tbsp brown basmati rice with touch of Reggae Reggae sauce

2 tbsp fish sambal with okra and spinach
Low fat plain yoghurt with vanilla essence, cocoa powder & flaked almonds

9.50pm: 1 cup green tea