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?
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90 kg
Tot nu toe verloren: 30 kg.
Nog te gaan: 20,0 kg.
Dieet gevolgd: Redelijk Goed.
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1626 kcal
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Vet: 94,74g | Eiwit: 82,56g | Kolhy: 132,38g.
Ontbijt: Apples, Low Fat Milk, Almonds, Avocados, Dried Chia Seeds. Lunch: Silk Organic Unsweetened Soymilk, Dry Roasted Almonds (Without Salt Added), Sweet Cherries, Kiwi Fruit. Diner: Seaweed, Chicken Thigh, Enoki Mushrooms, Cooked Broccoli (Fat Not Added in Cooking). meer...
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3733 kcal
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Activiteit:
Loopband - 30 minuten, Wandelen (Stevig) - 5,5 km/h - 1 uur, Fietsen (Zeer Snel) - 28 km/h - 30 minuten, Fitness (Zware Oefeningen, Bijvoorbeeld Push-Ups) - 30 minuten, Bureauwerk - 2 uren, Slapen - 8 uren, Rusten - 11 uren en 30 minuten. meer...
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Gewichtsafname van 3,5 kg per week
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Reacties
OMG LEON... "Onderland"!!!!! How is your summer now? Yes...Wow...what great progress! MY best to you,
08 jul 18 door lid: Judyrose1997
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You are doing AWESOME! So haPPy for U! Be blessed & be safe!
08 jul 18 door lid: marshakanady
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@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 door lid: leon_tsai
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@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 door lid: leon_tsai
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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 door lid: 尼歐NEO
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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 door lid: leon_tsai
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Congratulations, you are doing awesome!
08 jul 18 door lid: Steven Anthony
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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 door lid: 尼歐NEO
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🎉🎉🎉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 door lid: chenxxxcccc
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08 jul 18 door lid: momma6224
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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 door lid: jengetfit123
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@尼歐,哪裡哪裡。
你提供的營養資訊也讓我獲益匪淺。
09 jul 18 door lid: leon_tsai
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@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 door lid: leon_tsai
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@momma6224, thanks so much.
I'm now hoping that rebound effect wouldn't get in my way.
09 jul 18 door lid: leon_tsai
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@jengetfit, I'll hike for sure.
Thank you for your support.
09 jul 18 door lid: leon_tsai
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