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Match day! Buzzing! Make sure you all eat well and hydrate yourself with plenty of water. I usually have plain white rice with grilled chicken (Nandos is good) before game. And If i don’t have time to eat due to crazy hectic schedule, then I’ll quickly get a banana and a protein bar before football game. #RafsTips #RafsDiet
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#adidasMY #NEMEZIZ19 #DareToCreate
Waktu game kat Old Trafford last May, berat Raf 72kg. Balik je dari Manchester, lepas Ramadhan dan Raya....berat Raf naik 80kg 😂 Ni dalam usaha da jadi fit balik. Alhamdulillah dah turun 75kg. Sikit lagi hehe, my target is 70kg 💪🏽
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How do I lose 5kg in less than 2 weeks? Breakfast: 2 Eggs + Protein Shake. Lunch: Nasi + Ayam Bakar + Veggie. Dinner: Ayam Bakar / Ikan + Veggie sahaja. Kalau lapar in between, Raf amik Protein Shake or Protein Bar. Then gym 5x seminggu. Football 2x seminggu. There you go, cuba lah. Jangan cakap Raf tak payung diet tips hehe. Selamat mencuba 😬👍🏽
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#RafsFitness #RafsDiet #EatCleanTrainMeanGetLean
