Indon Tetek Besar Extra Quality !!link!!
Introduction
- Stop shrinking. You are not meant to be small. Your goal is density and mobility, not being skinny.
- Cardiometabolic focus: Ignore the scale. Get a blood pressure monitor from Watson's or Guardian. For an Indon Besar Extra, a normal BMI is unrealistic. Focus on HbA1c (blood sugar) and blood pressure. If those are normal at 100kg, you are healthy.
- Breakfast: Bubur sumsum (rice flour porridge with coconut milk) – skip the sugar, add grated coconut.
- Lunch: Nasi campur – Take 1/2 rice. Must have sayur lodeh (vegetables in coconut broth) and tempeh goreng.
- Dinner: Pecel lele (fried catfish) with extra lalapan and sambal.
- Activity: 20-minute stretch before bed (to counter office sitting).
- The "Makan" Pace: Eat slowly. The culture rushes to eat, but slowing down allows your leptin (fullness hormone) to kick in.
- Prioritize the Protein: Before diving into the rice or mi goreng, eat the ikan bakar (grilled fish) or ayam percik. Protein stabilizes blood sugar.
- Breakfast: Switch one day of roti canai to kapurung or bubur oats.
- Lunch: If you eat nasi campur, fill 50% of your plate with green vegetables (kangkung or kacang panjang).
- Social: When friends say "Eh, kurang makan ni," smile and say, "Jaga kesihatan, bro" (Taking care of health, bro). They will respect it.
- Take a break from the supplement (washout day).
- Prioritize sleep (7-8 hours). The "Extra" formula works synergistically with deep sleep for muscle repair.