December week 3 - 13th December 2010

Let's start with...

My current weight : 64 kg.

Breakfast:
upon waking up : 200 ml plain water
8.00 am : Hl shakes+100 ml low fat milk+100 ml plain water+ 1 bar weetbix : 247 cal.

in between : 500 ml plain water

Lunch @ 1.30pm
Hl shakes+100 ml low fat milk+100 ml plain water+ 1 bar weetbix : 247 cal.

in between : 250 ml plain water

Dinner @ 5.30pm
1/2 thosai+kuah dhal+curry+kuah thisai segala..
4 sticks of satay ayam & daging + kuah satay
1 egg tart..- yummy...never knew that BTC egg tart was that yummy...
1 glass teh C special (mixed with gula nira) it tasted..Hmmmpppp!!...
200 ml plain water

*berapa sdh calorie tu ah????ayyooyoo....ndak ingat lah...

Snack @ 8.30 pm
1 egg tart - again??? hehehehe..
few bites of pringles..
200 ml of 1/2 tsp tea mix.

before sleep :
200 ml plain water.

Total water consumption:
1.15 ltr water - for sure I kurang sangat minum air kannnnnn...huh!
200 ml tea mix?

Let's see trow mcm mana....

till then!

Aiyaa.................

It is already December 14 and I'm still hot hot chicken poop....I did not exactly on discipline diet......
OMG I can't be like this..............I have to..where's my determination??

Long Break from HL Shakes

It's been almost 3 months I'm on "vacation"...

in case if you guys are wondering what does that means...hehehe...
i've been taking a long break from HL shakes / 4 life Nutrastart Shakes.. I dont't know why..maybe..I dah muak kot...and maybe because I dah lost almost 13 kg?? Am I Happy??? Nooooooooooooooooooo...of course not...I sometimes forget that I have to watch my calorie intake..suka hati jerr..nak makan apa....

so this time......Starting from tomorrow (1st December)..I'm gonna start all over again.. If I can do it before...why not now????? come on Ann...You know you can do it....it's for the sake of getting preggo again..besides...you look gorg..in your new jeans! perasan nya si Ann..

hehhee.....counting start tomorrow...my aim is to loose another 5 more Kg in 3 months...

My progress picture

This was on Feb 2010. Before I started my diet program.. I weigh 77 kg

The above 2 pictures was on July....ada improvement kannn....

These 3 pictures was on October 2010...

Now, my current weight is 64 Kg. I need to loose another 5 kg in order to get pregnant again :) hehehee...

Long Road

OMG!!

it's been 4 months?????

Betul2 malas la si Ann.....................................

I'm still on diet I guess..even though...my diet abis rosak hancur during hari raya after wards....I did not take my shakes for almost 1 month ++++.. guess like i'm bored with shake meal everyday...
my weigh is also like yoyo...up and down.. presently..i weight 65 kg.....
I want to lose it to at least 60 kg....hopefully i can do it.....................

OMG.........

I really am a hot hot chicken poop! hahahahaa...

I stop blogging at day 11?fuh....

but I never stop my diet program..still on ma...but I've been very very busy with life....hehehhe...

Nevertheless, My weight has drop down from 77 kg to 69 kg! impressive right? that keep me so..motivated to continue with my diet program! hahahaa..

till then

Day 11 - 31/03/2010

Upon Wake up @ 6.00 am
400 ml plain water
Pumping session ~ 4 oz EBM


Breakfast @ 8.00 am

HL Shake (2 scoops F1 & 11/2 scoop  F3) + 150 ml plain water + 100 ml low milk

Snacking time @ 10.00 am

1 packet - Munchy’s Oat Crunch

In between Breakfast, Snacking and lunch

1400 ml plain water +  4 LIFE Targeted Vitamin & Mineral Complex.
1 small pc of kuic kusui and kuih talam - xxs size ya... :)

Pumping Session @ 10.30 am

5 oz EBM

Lunch @ 1.00 pm

HL Shake (2 scoops F1 & 11/2 scoop  F3) + 150 ml plain water + 100 ml low milk

In between

300 ml plain water

Snacking time @ 3.00 pm

1 packet - Munchy’s Oat Crunch

Pumping session @ 3.15 pm
5.00 oz EBM

In between

500 ml plain water

Dinner @ 5.40 pm

1 plate of keow tew foreng kung fu (kew tew tu di goreng ngan telur dan basah) less oily and a lot of mix vege and chicken.
4 spoons chicken rice (included few pcs of small roasted chicken)
3 small pcs of keropok lekor

After 1 hour
400 ml of  plain water

Supper @ 9.30 am

150 ml tea tarik Aik Cheon ( packet of teh tarik I divided into 2)
2 packet of Munchy's Lexus Chocolate


Pumping session @ 12.30 am
4 oz EBM
200 ml plain water

Total Water consumption

Plain Water : 3.2 ltr

Tea mix : na

Other Beverage :  Teh Tarik aik cheong 1/2 packet @ 150 ml
Total EBM : 18 oz

Day 10 - 30/03/2010

6.00 am

200 ml plain water

200 ml soya milk less sugar

Pumping Session @ 7.10 am

4 oz EBM

Breakfast @ 8.00 am

HL Shake (2 scoops F1 & 1 sccop F3) + 50 ml plain water + 250 ml low fat milk

In between

500 ml plain water +  4 LIFE Targeted Vitamin & Mineral Complex.

Snacking time @ 10.00 am

1 packet - Munchy’s Oat Crunch

In between

500 ml plain water

Pumping Session @ 7.10 am

5.5 oz EBM

Lunch @ 1.30 pm

HL Shake (2 scoops F1 & 1 scoop  F3) + 200 ml plain water + 100 ml oat milk

In between

300 ml plain water

Snacking time @ 10.00 am

Grapes, 1 kiwi 2 bar of Weet bix + 3 tsp low fat yogurt

In between
700 ml plain water

Pumping session @ 6.30 am

4.5 oz EBM

Dinner @ 7.00 pm
1/2 plate Herba Pony Taj mahal rice, Vege (kacang buncis) 3 pc fried crab meat, 2 small pc of ayam kicap
(ee.....laparnya..)

After 1/2 hour
200 ml of 1/2 tsp tea mix
400 ml plain water

Supper @ 9.30 am
150 ml tea tarik Aik Cheon ( packet of teh tarik I divided into 2)
2 packet of Munchy's Lexus Chocolate


Pumping session @ 12.30 am
4 oz EBM
200 ml plain water

Total Water consumption

Plain Water : 2.8 ltr

Tea mix : 200 ml 

Other Beverage :  Soy Mill 200 ml
Total EBM : 18 oz

Day 9 - 29/03/2010

 Time to get serious again....

Upon wake up
200 ml plain water
* I was too...busy preparing my son's stuff, until I forgot to drink another 200 ml of water!

Breakfast
HL Shake (2 scoops F1 & 1 scoop F3) + 1000 ml plain water + 150 ml low fat milk

250 ml home made Soya bean

In between

500 ml plain water + 4 LIFE Targeted Vitamin & Mineral Complex.

Snacking time @ 10.00 am

1 packet - Munchy’s Oat Crunch

In between

500 ml plain water

Lunch @ 1.00 pm

HL Shake (2 scoops F1 & F3) + 50 ml plain water + 150 ml low fat milk + 1 Kiwi

400 ml plain water

Snacking @ 3.30pm
1 packet - Munchy’s Oat Crunch

Dinner @ 6.00 pm
KFC Nasi Biryani Set
Shared with my Son. I took 1/2 portion rice and 1 pc of KFC
2 sips of Review drink

In between
600 ml plain water

Supper @ 10.00 pm
200 ml of 1/2 tsp tea mix
2 packet of Munchys Lexus Calcium cracker (1 packet @ 2 pcs)


Total Water Consumption:

1. Plain water : 2.2 ltr
2. Homemade soya milk : 250 ml
3. Tea mix : 200 ml
4. Revive : 20 ml

ZZzzzz...

Day 8 - 28/03/2010 ~ It's Sunday

Hmmm...Time out for me..
I can't even remember actually how many ltr water I consumed for today.
I just sum up everything la...

Upon wake up
400 ml water

Breakfast @ 8.30 am
Nasi lemak  [sambal bilis, 1/2 boiled egg- habis, the nasi - 1/2 only] + sayur peria goreng
1/2 kuih pau daging...nyum...nyum..
50 ml of milky tea - kurang manis, using nestle creamer.

in between
600 ml plain water

Lunch @ 12.30 pm
1 biji kuih pau daging
250 ml plain water

minum petang @ 3.45 pm
200 ml teah tarik aik cheong
1 biji kuih pau daging
250 ml plain water

in between
600 ml plain water

Dinner @ 7.30 pm
3/4 wantan ho - ndak sedap ok...ndak lawan wantan ho di port view blakang ABX Express tuh..
after 1/2 hour - Tea box milky tea pearl

before sleep
400 ml plain water

There you go..my pau, nasi lemak and wantan ho

Day 7 - 27/03/2010 ~ It's Saturday

Hahahhaha..Thank God it's weekend.

Upon wake up
400 ml plain water

Breakfast @ 8.00 am
HL Shake (2 scoops F1 + 1 scoop F3) + 100 ml plain water + 200 ml Soya Been (less Sugar)
200 ml plain water.

In between.
800 ml plain water
2 capsules of Targeted transfer factor vitamin & Mineral
5 pcs of large keropok rempenyek. (lapar sangat...)

Lunch@ 12.45 pm
Went to wedding reception at Wisma SESB.
can't resist the food. quite nice...
took 1/2 of 1/2 plate rice, 2 tsbp daging kismis and chicken 5 tsbp of sayur lodeh.
*forgot to take picture la..*
200 ml plain water

In between
Easy Way Milky Tea pearl -I think it's 1 glass content 500 ml of milky tea..
200 ml of 1/2 tsp milky tea
800 ml plain water
5 pcs of pringles seaweed flavor
*Pumping session ~ 5 oz EBM.

Dinner

200 ml MILO with for pcs Munchys cream crackers and 10 pcs keropok amplang

400 ml plain water

Supper

600 ml plain water

*Pumping session ~ 4oz EBM.

Day 6 - 26/03/2010

6.15 am Upon Wake up.

Right after pumping session ~ 5oz EBM

400 ml plain water

Breakfast @ 6.45 am

HL Shake (2 scoops F1 & F3) + 100 ml plain water + 150 ml Soy Milk (Less Sugar, High calcium)

In between

1.00 ltr plain water 

Snacking time @ 11.00 am

2 pcs (S size of Rati Jala)

2 pcs (M size popiah)

1 pc (M size) curry chicken

1 pc (S size) Kuih Pelita

1 cup of hot milky tea..yummyy..

* I know..this is quite heavy snacking..I went to Majlis Tilawah Al-Quran organized by Ministry of Industrial Development and can't resist the food*

In between

250 ml plain water 

12.45 pm *Pumping Session ~ 7.00 oz EBM

Lunch @ 1.30 pm

1/2 portion of seedless guava

In between

500 ml plain water +  4 LIFE Targeted Vitamin & Mineral Complex.

2.45 pm ~ HL Shake (2 scoops F1 & F3) + 50 ml plain water + 200 ml low fat milk

In between

 950 ml plain water 

5.15 pm  - Pumping session ~ 6.5 oz

Dinner @ 8.00pm
We went to Fish & Co 1 Borneo.
Like always, my typical dish was Fish & Chips but served with flavored rice with  slices of calamari.
Not to worry...hhahahha..I share 1/4 the dishes with Aree.
I also ate hhmmm...few fun fries..hehehehhe...
I drank only 1/2 glass of water.. ( ndak biasa la sudah..minum air right after makan.)

Supper @ 10.15 pm
400 ml of plain water.


Yeay...for the weekend, it's my time out. means, only take HL shake for breakfast, and...eat like usual la...hahahha....still, I wanted to control my food intake,,..kalau tidak, sia sia my diet for the whole weekdays.

Day 5 - 25/03/2010

6.30 am

Right after pumping session ~ 4 oz EBM
400 ml plain water

Breakfast @ 8.00 am

250 ml plain water

HL Shake (2 scoops F1 & F3) + 100 ml plain water + 150 ml low fat milk

In between

200 ml plain water 

Snacking time @ 10.00 am

1 packet - Munchy’s Oat Crunch

200 ml of hot 1/2 tsp tea mix

In between

800 ml plain water 

*Pumping Session ~ 6.5 oz EBM

Lunch @ 1.00 pm

HL Shake (2 scoops F1 & F3) + 50 ml plain water + 200 ml low fat milk

In between

550 ml plain water +  4 LIFE Targeted Vitamin & Mineral Complex.

Snacking time @ 3.30 pm

1 Bar of Wheet Bix, Grapes & 1 slice of papaya + 20 ml low fat milk

In between

1.00 Ltr plain water
6.30 pm  - Pumping session ~ 6.5 oz

Dinner @ 7.30 pm
1/2 plate of Egg fried rice (Herba Pony Taj Mahal)
8 pcs of small size fried chicken fillet,

After 1/2 hr
200 ml of 1/2 tsp tea mix
400 ml plain water

Supper @ 10.00 pm
10 pcs of keropok Amplang
200 ml of plain water

My afternoon snack





My  Dinner

Day 4 - 24/03/2010

6.00 am

400 ml plain water

*No pumping session, Ryan was direct feeding*

7.15 am mini breakfast hehehehhe...

*Hmm...I ate 2 tbsp of corned beef fried rice [Herba Pony Taj Mahal]*

Should I feel guilty????ntah lah....just can't resist myself..I was spoon feed Aree and suddenly the urged to taste it came...tried once, hmmm...yummyy...then, mau lagi the next scoop...hahahah...then I stopped myself la...I sedar..yang I ni on diet program...huhuhuhu..

In between

600 ml plain water + 4 LIFE Targeted Vitamin & Mineral Complex.

Breakfast a..k.a minum pagi @ 9.45 am

HL Shake (2 scoops F1 & F3) + 100 ml plain water + 200 ml low fat milk

In between

800 ml plain water
11.00 am  - Pumping Session ~ 6.5 oz EBM.

Lunch @ 1.00 pm

HL Shake (2 scoops F1 & F3) + 50 ml plain water + 150 ml low fat milk ~ Anlene

In between

200 ml plain water

Snacking Time @ 3.15 pm
Plain yogurt + Grapes + sweet pear + 1 bar of Weet Bix

5.30 pm  - Pumping Session ~ 6.5 oz EBM

In between

1.1 ltr plain water
5-6 pcs of keropok amplang

Dinner @ 8.00 pm
1/2 Corned Beef Fried rice (Herba Pony Taj Mahal)
1/2 portion of canned sambal udang.

After 1/2 hour ~ 400 ml plain water

Supper @ 10.00 pm
1 biji Char kueh - I know, the calorie is quite high..but I've been longing for it since this am.
250 ml of 1/2 tsp Tea Mix
15 - 20 pcs of keropok amplang.

In between (before going to bed)
400 ml of plain water.
12.00 pm  - Pumping Session ~ 4 oz EBM.

Snack of the day : Yogurt Mix (pear,grapes,low fat yogurt & 1 bar of Weet Bix)

My Dinner

My Supper











Notes of the day;
I've kind of cheating myself..I drank a lot of water yet I still feel hungry. When reached home, I saw the keropok amplang..then here I go..makan sikit sikit...hmm...should've try harder...self discipline & determination have to raise to 1 more upper level!
I'll try again tomorrow!

My Current Snacks

Okay, for this past  1 week, there are few varieties of my snacks:

1. Munchy's Oat Crunch - my fave flavor is organic hazelnut
 

2. Sanitarium Weet Bix - Original
 

3.Dutch lady Low fat yoghurt - Plain/natural, I usually eat this with fruit, such as sweet pear, apple, papaya or any fruits la..




4. Biogreen Enrich Oatmilk Energy
This is actually good for lactating mama out there..It makes your stomach full as it contains 5 organic grains



coming soon..
I want to buy IKO. I used not to like IKO because, sungguh tidak menyelerekan..hhahahha..yalah..makanan sihat, memang slalu ndak sedap..betul ndak?
 

Day 3 - 23/03/2010

6.00 am

Right after pumping session ~ 4 oz EBM
 - 300 ml plain water

Breakfast @ 8.00 am

500 ml plain water

HL Shake (2 scoops F1 & F3) + 50 ml plain water + 150 ml low fat milk

In between

500 ml plain water + 4 LIFE Targeted Vitamin & Mineral Complex.

Snacking time @ 10.00 am

1 packet - Munchy’s Oat Crunch

200 ml plain water

In between

300 ml plain water

 *pumping session at 11.30 am*~ 6oz EBM

Lunch @ 1.00 pm

HL Shake [Dutch Choc + Cappuchino] (2 scoops F1 & F3) + 50 ml plain water + 150 ml low fat milk
hmm...nice shake...I like!!

2.00 pm 
200 ml of tea mix + 200 ml plain water


Snacking time @ 3.00 pm
1 bar of Sanitarium Weet -Bix whole grain biscuit

In between

600 ml plain water

*pumping session at 5.15 pm ~ 6oz.

Dinner @ 7.30 pm
1/2 portion rice (Herba pony Taj Mahal)
1/4 ayam masak sos
1/4 corned beef
1/2 vege
1/4 jeruk bambangan ~ Sabahan all time fave, seasoned, only available during end - middle of the year. I guess la..

after 1/2 hour - 300 ml of 1/2 tsp tea mix + 200 ml plain water

in between
400 ml plain water

Supper @ 9.30 pm
300 ml of  1 packet Teh Tarik Aik Cheong. ~ oppss..this is sooo..irresistible! I know I have to get rid of this..but slow slow la ah..hahahha...at least, I minum  2 hari sekali..ok lah bah tu..

Before ZZzzzz...

200 ml plain water..

My Simple HL Shake

How do I do my HL Shake?

1st, I will mix it with cold plain water (-+ 50 ml) - Then I stir, kacau sampai hancur (blend well)

I don't like to see the biji2,..sungguh tidak sedap kalau I termakan. so that's y, i rather take my sweet time, to put the shake powder inside a glass/mug dulu... 

lepas tu baru kasi shake shake boom boom dia...macam gambar di atas tu..smooth shake kan? cantekss...

My current look

On 12th March, I went to full medical check up at Reflisia Medical Centre. From the medical check up, I realize that I have to take care of my own health for the sake of my children.

1st and foremost, I have to loose my weight. During the check up, I weigh 77 Kg and my height is only 153 cm/1.53 mtr. the chart shows that I'm am very obese a.k.a super obese!gosh!

But last nite, I weigh myself again at my son's clinic, my weight drop down to 75.6 kg..???? true ka tidak oh?? sungguh kurang percaya...I know lah, I've been controlling my food intake for the past 2 weeks and just started takign HL for the past 3 days..sudah turun? must be the weighing scale ada technical problem..hehehe..tapi kalau betul pun bagus jugak kan....hahahahah,..

kalau macam ni, I have to buy my own weighing scale la..it's been so long since I last bought it back in 2002.
we'll see what is my progress.

An ugly me....We'll see my progress..

Day 2 - 22/03/2010

Upon Wake up,

250 ml plain water

Breakfast -@ 8.00 am

Herbalife Shake (2 scoops of F1 & F3) + 150 ml low fat milk + 50 ml plain water

in between - 600 ml plain water

Snacking time - 10.00 am

1 pack of Munchys Oat Crunch 

200 ml plain water.

in between - 200 ml plain water

Lunch Time @ 1.00 pm
Herbalife Shake (2 scoops of F1 & F3) + 150 ml low fat milk + 50 ml plain water


in between -500 - 600 ml plain water


Snacking time 6.00 pm
10 pcs of keropok amplang...each pieces, sebesar 20 or 50 cents coins...hehehhe..I lapar la time tuh...I know I know...it's wrong...but......
200 ml of plain water..


Dinner time @ 8.30 om
Huhuhuuh...Erggghhh..I feel guilty. My husband, took us to Wagamama Restaurant @ Lintas..
macam rugi pulak kalau tak makan sushi kan? bukan slalu kena blanja ni..hihihihi....
but I managed to control my nafsu makan la..

What I ate:
3 pcs of small sushi yang dalam dia ada tu crab meat tuh..
1 pc of medium sushi, yg atas dia ada telur tuh..hihhihi..
1 pc of medium sushi, with egg & tuna mayo.
 tada....1 Dinner set - consist of
1/2 bowl rice - 1/2 of it I gave to Aree
chicken fried chicken - I ate alone hehehehhe...
1/2 bowl of saladwith crab meat -  I ate alone..
papaya & watermelon 1 pc each - I ate alone..
1 bowl of Japanese Soup (non oily).- I only eat the tofu and the seaweed only
1 big cup of Ocha...


Supper
I was too tired to take anything even water...

Weekend 20 - 21 March 2010.

Weekend 20 - 21 March 2010.

Did not consume Herbalife for this 2 days.
But managed to control my food intake.

On sat
Before breakfast
Drank 400 ml plain water

Breakfast
I took 2 pcs of cake bread
1 cup (200 ml) Intant teh tarik Aik Cheong

In between
Took 600 -800 ml plain water
1 pc pf cake bread...sedap bah tu bread...

Lunch
12.00 pm
we headed to nasi lemak Antarabangsa for lunch. and I had Nasi lemak with Ayam Masak Merah + bergedil
My nasi almost habis wo...sebab lapar kot..
Drank 600 ml plain water in between.

3.00 pm
pa lagi..Easyway milky Tea Pearl (Double pearl) + Keropok Amplang

in between, drank 200-400 ml plain water.

9.00 pm
Dinner,
ala, lapar la..so i took 1/5 portion of fried rice, goreng ngan telur jer...ala, i makan sikit...
200 ml plain water

11.00 pm,
lapar lagi..hahahhahahaha
so i buat Milo + creamer (no sugar ah..) + amplang lagi...

ish ish ish...

Sunday
Macam Saturday jugak kot my food intake..malas la nak ulang...
malam, i makan whole grain biskut jer...with HL milk...
water intake, may be around 1.5 ltr kot...

okay lah tu....

My 1st ever set of Herbalife "Start Now Pack"

Whoa...1st of all, I'm not an official member of Herbalife...My friend, she knows this Auntie, who can give us a very good deal of Herbalife product. I bought this set from her for only RM 190.00.. Flavor 1 and Flavor 3.

The set reached my hand on 18/03/2010 - so non officially, I started to consumed it for my lunch!..
the taste? not bad at all...I took dutch chocolate for a starting....

on 19/3/03 - I consider this date as Day 1 -

8.00 am (Breakfast)
1 Shake (2 scoop F1 + F3) + 150 ml of non fat milk + 50 ml plain water

in between - I drank 800 ml of plain water

10.00 am
Starting to get hungry.
Snacking time...-  Took Oat Crunch  (Munchy's) 1 packet (3 pcs)
500 ml of plain water.

in between - i drank  200 - 500 ml of plain water.

1.00 pm
1 Shake (2 scoop F1 + F3) + 150 ml of non fat milk + 50 ml plain water
in between - I drank 500 ml of plain water

3.00 pm

Starting to get hungry.

Snacking time...-  Took 2 sweet pear + plain yogurt ehhmm...sedap..

In between 500 ml of plain water.

5.00 pm.

Lapar la pulak...went to Giant, cant control my self.. I look at the junk food corner..saw this seaweed..hmmm...last last terbeli jugak..kecik jer...takut kepunan..hahahhahaha...

7.30 pm.

Dinner time..

I took 1/4 rice (Taj Mahal you....!!)

4-5 pcs (small pcs) Chicken fillet..yang goreng punya..I happened to cook it Nugget look-a-like for Aree..with Bread Crumb..can't help it...

1/2 portion of kai Choy vege...

9.30 pm

Supper.

1 Cup - around 200 ml Instant Teh tarik Aik Cheong...

*Sorry Ann, cant help it..hahahhae...a reward to myself...ala..at least it's only a cup a day bah..*--This is bad You know!! bu I'm a tea lover!! how la...??can't leave without drinking tea....huhuhuhu...

Why???

Why? why? why?

I'm desperately want to loose weight..seriously I'm Super Obese! I'm 77 Kg and my height is only 153 cm!
I used to be 55 kg 8 years ago..I want to be in that figure again...serious! or at least i can lose up to 10 Kg la..

Why? because, I want to look stunning of course..hahahha...so many reasons la...the main reason is health issue...I'm coming to 30 years young this September..that means, I'm no longer in my 20s...huhuhuh...I have to take care of my self..I don't want to be sick..who's gonna take care of my sons if I;m sick and die?? no, no, no..not yet

After weeks of research, googled here and there, finally I decided to consume Herbalife Shapeworks Programs. Since it's safe for lactating women, like me..so I want to give myself a shot! The most important thing is my self determination and discipline. I have to adjust the way I think and feel about food..I have to kick out my bad habit...hopefully I can...I'm a lover of Pringles...huhuhuh..especially cheese flavour.

On my mark...get set....GOOOOOOOOOOOOOO.................