|
8 July 2018
體重：90.0 公斤 (-0.5)
體脂：23.8 (-0.2)
水量：3500毫升
蛋白質：82公克
早餐：15公克奇亞籽、80公克酪梨、50公克杏仁、1杯低脂牛奶、1顆蘋果
午餐：1顆奇異果、20顆櫻桃、50公克杏仁、1杯無糖豆漿
晚餐：150公克青花菜、200公克金針菇、1隻烤雞腿、20公克海帶芽
運動：肌力訓練（胸、腹、手臂、大小腿，共30分鐘）、室內腳踏車（15公里／30分鐘）、跑步機（30分鐘）；健走（6公里／1小時）
心得：今天突然發現有氧運動一天不能超過1小時，我想大概是吧？
Weight: 198.4 lb (-1.1)
Body fat: 23.8 (-0.2)
Water intake: 3500ml
Protein: 82 grams
Breakfast: 15 grams chia seeds; 1 avocado; 50 grams almond; 1 cup low-fat milk; 1 apple
Lunch: 1 kiwi fruit; 20 cherries; 50 grams almond; 1 cup unsweetened soy milk
Dinner: 150 grams cooked broccoli; 200 grams enoki mushrooms; 1 roast chicken thigh; 20 grams seaweed
Exercise: calisthenics (30 minutes); indoor cycling (9.3 miles/1 hour); treadmill (30 minutes) ; walk (3.7 miles/1 hour)
Journal: Somebody advised me not to do more than 1 hour of cardio per day, and I guess that it's true. But what if you go hiking?
|
90 kg
Perdidos até agora: 30 kg .
Ainda faltam: 20,0 kg .
Dieta cumprida: Razoavelmente Bem.
|
|
1626 kcal
|
Líp: 94,74g | Prot: 82,56g | Carbs : 132,38g.
Pequeno Almoço: Apples, Low Fat Milk, Almonds, Avocados, Dried Chia Seeds. Almoço: Silk Organic Unsweetened Soymilk, Dry Roasted Almonds (Without Salt Added), Sweet Cherries, Kiwi Fruit. Jantar: Seaweed, Chicken Thigh, Enoki Mushrooms, Cooked Broccoli (Fat Not Added in Cooking). mais...
|
|
3733 kcal
|
Exercício:
Passadeira - 30 minutos, Caminhar (Rápido) - 5,5/kph - 1 hora, Ciclismo (Muito Rápido) - 28/kph - 30 minutos, Ginástica (Pesada, p.e. Flexões) - 30 minutos, Trabalho de Escritório - 2 horas, Dormir - 8 horas, Descansar - 11 horas e 30 minutos. mais...
|
A Perder 3,5 kg por Semana
|
 Comentários
OMG LEON... "Onderland"!!!!! How is your summer now? Yes...Wow...what great progress! MY best to you,
08 jul 18 por membro: Judyrose1997
|
You are doing AWESOME! So haPPy for U! Be blessed & be safe!
08 jul 18 por membro: marshakanady
|
@Judyrose1997, My summer is kinda lame.
I'm either in the office or at home doing exercise.
I went to gym today and will make it a routine.
With that being said, I'm happy that I'm finally making progress.
08 jul 18 por membro: leon_tsai
|
@marshakanady, OMG, I had to rub my eyes like three times to make sure it's really you.
They said you're gone and I was a bit sad for the next couple days.
So glad you're back!
08 jul 18 por membro: leon_tsai
|
里昂 讚👍
為什麼不要超過1小時？雖然我也不會想做到一小時那麼久 ，哈哈😄
08 jul 18 por membro: 尼歐NEO
|
1. 會消耗肝醣和肌肉
2. 乳酸會大量分泌，並造成肌肉痠痛
3. 雖然運動能增加代謝，過多卻會造成反效果
綜合以上幾點，有氧運動每次做30分鐘到50分鐘之間最佳。
最近和網友聊過，並看了許多國內外網站
上面都寫減重=80%飲食+20%運動
既然我們不是運動選手（畢竟他們有專門的飲食控管和訓練）
自然也不需要運動那麼多。
08 jul 18 por membro: leon_tsai
|
Congratulations, you are doing awesome!
08 jul 18 por membro: Steven Anthony
|
謝謝里昂的解釋 ，剛好我懶惰，一天也運動不了一個小時，哈哈哈😄
08 jul 18 por membro: 尼歐NEO
|
🎉🎉🎉達到30的目標，希望你能在不給自己太大壓力下繼續💪💪💪，偶爾喘口氣也是不錯的!😁😁😁
08 jul 18 por membro: chenxxxcccc
|
08 jul 18 por membro: momma6224
|
You are under 200! You are doing great. I don't know the answer, but i would say f you like to hike, hike!
08 jul 18 por membro: jengetfit123
|
@尼歐，哪裡哪裡。
你提供的營養資訊也讓我獲益匪淺。
09 jul 18 por membro: leon_tsai
|
@陳xc，我會慢慢來的，謝謝。
而且週五中午公司聚餐，就要喘很大一口氣了~
09 jul 18 por membro: leon_tsai
|
@momma6224, thanks so much.
I'm now hoping that rebound effect wouldn't get in my way.
09 jul 18 por membro: leon_tsai
|
@jengetfit, I'll hike for sure.
Thank you for your support.
09 jul 18 por membro: leon_tsai
|
| |
|
|
| |
Submeter um Comentário
Tem de iniciar sessão para submeter um comentário. Clicar aqui para iniciar sessão.
|
|
|
Histórico de Peso de leon_tsai
|