waking up late -- eat high calories breakfast -- go to bed and watch some movies -- having high tons of food for lunch -- taking a nap -- having some dessert -- having delicious dinner -- watching TV/movies -- and then go to bed late ...... can't get out of this cycle.
Am I happy? No! I've planned to get in shape for a long time, but can't make up my mind to take actions. And now I'am gaining more weight. It's time to take actions, the beginning of my BODY BUILDING TRANSFORMATION!
2016/2/15 Mon. <Day 1>
Weight: 62 kg
Meal:
- Breakfast(9:00) - half of an apple(50 kcal), home made thick soy bean milk(300 kcal), a cup of water with a little chia seeds(ignore) =>350kcal
- Lunch(10:30) - half of McMuffin + 1/2 slices of cheese + few of lettuces (70+80+10=160 kcal) =>160kcal
- Snacks(afternoon) - black coffee(ignore), dates&nuts candy(90kcal), nougat cookies(120kcal) =>210kcal
- Dinner(21:00) - McMuffin + peanut butter 1.5t + a banana (140+120+100=360kcal) =>360kcal
Workout(19:00-20:30, rest in middle):
fitness blender squat challenge#1 (8 min), Machine (leg*3+arm*2+waist*1), run(35min, 4.5km)
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2/16
meal
breakfast: 3.5T oat meal+1/2banana+raisen+3T milk powder+1t chia seed =>280kcal
lunch: 元氣宮保雞丁(少飯) =>550kcal
snacks: 2 dates&nuts candy(140kcal) + 2.5 cracker(60kcal) =>200kcal
dinner: 高麗菜+滷菜(蛋*1+海帶*1+厚牛肉*2+牛肚*4小片+豆干*2) 0+70+50+300+140 =>540kcal
drinks: black tea*1+black coffee(湛盧濾掛)
~total: 1670kcal
no workout
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2/17
meal
breakfast:
4.5T oat meal+1/2banana+raisen+4T milk powder+1t chia seed =>300kcal
lunch:
1 small sweet potato(120kcal)
snacks:
dates&nuts candy*2(140kcal)+4 cracker(100kcal)+1/2orange(50kcal) =>290kcal
dinner: 1/3大杏鮑菇+高麗菜+滷菜(蛋*1+海帶*1+厚牛肉*2+牛肚*4小片+豆干*2) 50+70+50+300+140 =>590kcal
drink: 統一高纖無糖豆漿紙盒裝(200kcal)+black coffee(湛盧濾掛)+牛蒡枸杞紅棗茶(350ml, 70kcal)
total: 1570kcal
Workout:
badminton(1.5hr)+Machine (leg*3+arm*3+waist*1)+鄭多燕紅帽(35min)
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2/18
meal
breakfast: 3.5T oat meal+1/2banana+raisen+3T milk powder+1t chia seed =>280kcal
lunch: 元氣宮保雞丁(少飯) =>550kcal
snacks: 2 dates&nuts candy(140kcal) + 2.5 cracker(60kcal) =>200kcal
dinner: 高麗菜+滷菜(蛋*1+海帶*1+厚牛肉*2+牛肚*4小片+豆干*2) 0+70+50+300+140 =>540kcal
drinks: black tea*1+black coffee(湛盧濾掛)
~total: 1670kcal
no workout
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2/17
meal
breakfast:
4.5T oat meal+1/2banana+raisen+4T milk powder+1t chia seed =>300kcal
lunch:
1 small sweet potato(120kcal)
snacks:
dates&nuts candy*2(140kcal)+4 cracker(100kcal)+1/2orange(50kcal) =>290kcal
dinner: 1/3大杏鮑菇+高麗菜+滷菜(蛋*1+海帶*1+厚牛肉*2+牛肚*4小片+豆干*2) 50+70+50+300+140 =>590kcal
drink: 統一高纖無糖豆漿紙盒裝(200kcal)+black coffee(湛盧濾掛)+牛蒡枸杞紅棗茶(350ml, 70kcal)
total: 1570kcal
Workout:
badminton(1.5hr)+Machine (leg*3+arm*3+waist*1)+鄭多燕紅帽(35min)
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2/18
meal
- Breakfast - 4T oat meal+1/2banana+raisen+4T milk powder =>300kcal
- Lunch - Subway辣味雞肉[+甜蔥醬,味道不是很好,感覺也不太健康,糖味](450kcal)
- Snack - 頂好鳳梨一盒(120kcal)+芭樂一盒+(80kcal)+cracker*5(180kcal) + candy*1 =>430kcal
- Drink - 泰式紅茶包、chia seed 2t + water
- Dinner - 台酒花雕雞泡麵(540kcal)+1/4雞胸肉+1/4小小高麗菜 => 750kcal
total: 1930kcal
Workout(9:30-11:00):
Machine (leg*3+arm*3+waist*1)+run(30min, 3.5km)
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2/19 Fri.
meal
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2/19 Fri.
meal
- Breakfast - 4T oat meal+1/2banana+raisen+4T milk powder =>300kcal
- Lunch - chicken breast(150 kcal)+sweet potato(120kcal)+2/3大杏鮑菇(40kcal) =>310kcal
- Snack(afternoon) - 紅豆湯圓(400kcal) + nougat cookies(120kcal) =>520kcal
- Drink - pineapple black tea(1/3 pineapple,120kcal) + chia seed 2t + water =>120kcal
- Dinner - 2/3 orange(40kcal)
~total: 1290kcal
Workout(10:40-11:50 + am12:30):
Machine (leg*3+arm*3+waist*1) + recumbent bike(20min, 5.5km) + 鄭多燕紅帽
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2/20 Sat.
meal
meal
- Breakfast - 高家大陸餅之肉排蛋饅頭 =>550kcal
- Lunch - 1/2包COMDOS起司捲心餅乾(150 kcal)+愛買毛豆86g($7, 120kcal)+banana*1(100kcal) =>370kcal
- Drink(afternoon) - 自製綜合果汁(甜椒+芭樂+鳳梨+黃瓜+生菜)+water(120kcal) + UCC black coffee =>120kcal
- Dinner - 油菜(20kcal)+滷菜(蛋*1+厚牛肉*2+牛肚*4小片+豆干*3)(70+320+180=570kcal)+1/2大花捲(200kcal) =>790kcal
- Snack(afternoon, midnight) - 奇美小芝麻包(115kcal) + 柳丁*2(60kcal/each ..超甜but好肥!!QQ) =>235kcal
~total: 2065kcal ..似乎有點太多,下禮拜(&tomorrow)還有一堆聚餐
Workout(21:10-22:45):
Machine (21:10-21:55, leg*4+arm*3+abs*1) + run操場(12rounds, 45min..slowww)
Thoughts: 今天似乎有點太放縱, 早餐不太clean, 在減脂這個階段可能還是要先少吃, 還有買東西&準備也太久, 零零總總加起來可能有6小時 =口=!! 晚餐已經有澱粉(花捲)了, 前一小時還是吃了芝麻包; 最後, 柳丁也太肥QAQ.. 不過我會吃是因為前幾天睡前做完有氧後都有點餓到睡不著.. 看來還是要在拿捏一下
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20/21 Sun.
meal
~total: 4885kcal
Thoughts: 早上起來昨天吃的還沒消化完,不餓,還有點飽,但還是吃了早餐,而且還不小心(?)倒太多美祿&燕麥..., 早上打工、中午考試QQ(懊惱again),晚上去吃家聚又不小心(??)吃真的超爆飽=___= 還吃了一堆冰淇淋(俄羅斯!?冰淇淋好吃!)不知道有沒有少估熱量... 但已經很恐怖,比標準的兩倍還多捏~~ 沒關係拉!就如ptt上網友所說:只是後幾天瘦,反正我要維持好身材一輩子! 明天繼續Fighting GoGoGo!!!
鄭多燕紅帽(night, 10:00-10:30)
Thoughts: 今天似乎有點太放縱, 早餐不太clean, 在減脂這個階段可能還是要先少吃, 還有買東西&準備也太久, 零零總總加起來可能有6小時 =口=!! 晚餐已經有澱粉(花捲)了, 前一小時還是吃了芝麻包; 最後, 柳丁也太肥QAQ.. 不過我會吃是因為前幾天睡前做完有氧後都有點餓到睡不著.. 看來還是要在拿捏一下
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20/21 Sun.
meal
- Breakfast(10:30, after running) - 4.5T oat meal(120kcal)+1/2banana(50kcal)+4.5T 美祿(180kcal) =>350kcal
- Lunch - 烤鯛魚片(100 kcal)+1/3苦瓜(20kcal) =>120kcal
- Snack(afternoon) - 2/3小guava(去籽,100kcal) =>100kcal
- Drink - 自製綜合果汁(甜椒+芭樂+鳳梨+黃瓜+苦瓜)+water(130kcal) + black tea =>130kcal
- Dinner - 吃義燉飯(燉飯+義大利麵+前菜_炸魚、烤鴨+黑咖啡+蕃茄湯)+85度C巧克力蛋糕一片 (900kcal+400kcal) => 1300kcal
~total: 2000kcal
Workout(9:40-10:30):
treadmill(5.5km, 40min)
Thoughts: 晚餐吃得挺飽的,前菜都超讚,燉飯&麵大家分著吃,感覺都白醬青醬挺肥的,最後還吃一大片還吃巧克力蛋糕,插壕太在京站等了3hr等到快ㄎ一笑,回來根本沒時間運動,洗洗睡了明天早起打工
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20/22 Mon.
meal
Thoughts: 晚餐吃得挺飽的,前菜都超讚,燉飯&麵大家分著吃,感覺都白醬青醬挺肥的,最後還吃一大片還吃巧克力蛋糕,插壕太在京站等了3hr等到快ㄎ一笑,回來根本沒時間運動,洗洗睡了明天早起打工
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20/22 Mon.
meal
- Breakfast(7:30) - 5T oat meal(150kcal)+1/2banana(50kcal)+6T 美祿(220kcal) =>420kcal
- Lunch - 山東大菜包(300+100=400 kcal) =>400kcal
- Drink(afternoon) - 全家黑咖啡+1/3*10oz義美全脂鮮乳 =>65kcal
- Dinner - 牛舞花(燒肉+冰淇淋+飲料)=> 4000kcal
~total: 4885kcal
Workout(17:35-18:15):
Machine短休息亂做(因為人太多了,爆發前的贖罪Q..Q還是吃太多...)
Thoughts: 早上起來昨天吃的還沒消化完,不餓,還有點飽,但還是吃了早餐,而且還不小心(?)倒太多美祿&燕麥..., 早上打工、中午考試QQ(懊惱again),晚上去吃家聚又不小心(??)吃真的超爆飽=___= 還吃了一堆冰淇淋(俄羅斯!?冰淇淋好吃!)不知道有沒有少估熱量... 但已經很恐怖,比標準的兩倍還多捏~~ 沒關係拉!就如ptt上網友所說:只是後幾天瘦,反正我要維持好身材一輩子! 明天繼續Fighting GoGoGo!!!
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20/23 Tue.
meal
20/23 Tue.
meal
- Breakfast(11:00) - 昨天全家黑咖啡+義美鮮奶(total:300ml) =>120kcal
- Lunch - overnight自製yogurt+oatmeal+chia seeds =>420kcal
- Drink(afternoon) - 曼寧花草康福茶 =>10kcal
- Snack(afternoon) - 橘子*1(65cal) + 俊美鳳梨酥(115kcal) =>180kcal
- Dinner - 自製果汁blend => 120kcal
~total: 850kcal
Workout(30min, 9:15-9:55):
Machine(leg*1+arm*1+waist*1) + run(25min, 5.5km)鄭多燕紅帽(night, 10:00-10:30)
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20/24 Wed.
meal
20/24 Wed.
meal
- Breakfast(10:00) - overnight自製yogurt+oatmeal+chia seeds+枸杞+pineapple*5片 =>320kcal
- Snack - (11:00)2/3蜜蘋果(60kcal) + (11:30)cracker*4(200kcal) + 鳳梨*4片(35kcal) + 甜椒+大黃瓜(15kcal) =>310kcal
- Lunch - 油菜+滷菜(海帶*1+厚牛肉*3+牛肚*4小片+豆干*2)+1/4花捲 (20+50+300+140+50) =>560kcal
- Drink(night) - 長春茶
- Dinner - 貓王漢堡(900kcal)+薯條(450kcal)+芭樂*2小片(35kcal)+半杯可樂(70kcal)+半杯奶茶(70kcal) =>1525kcal
~total: 2715kcal
Workout: 吃完漢堡走回學校(nike+: 3.66km, 48min)＋慢慢跑操場(25圈, 1.5hr, 4月要跑puma14km路跑, 有點小焦慮..)
Thoughts: 最近也吃太多了Q_Q 趁還沒走遠趕快回頭吧~~
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Thoughts: 最近也吃太多了Q_Q 趁還沒走遠趕快回頭吧~~
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20/25 Thur.
meal
meal
- Breakfast(10:10) - 美祿+milk powder 4T =>100kcal
- Lunch(12:00) - overnight自製yogurt+oatmeal+chia seeds+枸杞+pineapple+apple(400kcal) + chicken breast(150kcal) + 苦瓜(20kcal) =>570kcal
- Drink(afternoon) - kiwi*2+banana*1(60*2+100=220kcal) + black coffee+milk(50kcal) =>270kcal
- Snack(afternoon) - 小包小熊軟糖(50kcal) + cracker*3(60kcal) =>110kcal
- Dinner - 油菜+滷菜(海帶*1+厚牛肉*2+牛肚*4小片+豆干*2)+1/2花捲 (20+50+300+140+120) =>620kcal
~total: 1670kcal
Workout(10:40-11:55): Machine(leg*3+arm*3+lower back*1+abs*1) + recumbent bike(30min, cardio/heart rate:138)
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20/26 Fri.
Weight: 58.6 kg
meal
Weight: 58.6 kg
meal
- Breakfast(9:00) - some cold vegetable(red/yellow pepper+cucumber)(20kcal) + 奇美小芝麻包(115kcal) + 小地瓜(120kcal) + black coffee+milk(latte, 60kcal)=>310kcal
- Lunch(12:00) - banana*1+milk(150ml,250kcal) + 俊美鳳梨酥(115kcal) =>365kcal
- Snack(afternoon) - guava*1(medium, 200kcal)
- Drink(afternoon) - black tea (Dilmah tea bag)
- Dinner - guava*2 slice(50kcal) + 米粉、貢丸湯各*1(350+180kcal) + yogurt+能衛康E 2T+nuts*3份(450kcal) =>1030kcal
~total: 1705kcal
Workout: Machine(leg*3+arm*3+waist*1)+treadmill(4.5km, 35min)
Thoughts: 晚上回家量了一下體重, 瘦的比想像中的多, 原本以為大概59.x吧~ 畢竟這禮拜吃了3次大餐(義式料理+蛋糕、燒肉吃到飽+冰淇淋4大碗、美式花生醬漢堡+薯條飲料) 而且我不僅僅做有氧, 還開始用器材重訓(雖然有些器材連最輕的都還拿不動><) 結果有點太得意忘形, 晚餐吃完其實已經撐了, 卻又硬是吃了優格+3把肥胖堅果QAQ..
Week2, 還看不太出來有瘦or線條, 繼續努力! 希望養成的是一種良好的生活習慣:)
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Thoughts: 晚上回家量了一下體重, 瘦的比想像中的多, 原本以為大概59.x吧~ 畢竟這禮拜吃了3次大餐(義式料理+蛋糕、燒肉吃到飽+冰淇淋4大碗、美式花生醬漢堡+薯條飲料) 而且我不僅僅做有氧, 還開始用器材重訓(雖然有些器材連最輕的都還拿不動><) 結果有點太得意忘形, 晚餐吃完其實已經撐了, 卻又硬是吃了優格+3把肥胖堅果QAQ..
Week2, 還看不太出來有瘦or線條, 繼續努力! 希望養成的是一種良好的生活習慣:)
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20/27 Sat.
meal
meal
- Breakfast(9:20) - 兩大片鹹年糕+兩片蘿蔔糕+半塊(媽媽味)蛋麵粉煎 =>550kcal
- Snack(11:00) - 濃稠紅薏仁漿(200kcal) + 福義軒圓餅乾(博樂香蔥餅)*1 slice(30kcal) + 1份綜合堅果(50kcal) =>280kcal
- Lunch(13:30) - 米粉、貢丸湯各*1 =>450kcal
- Snack(afternoon) - 超三代蔥油餅(650kcal) + yogurt*2T+杏仁粉+亞麻仁(flaxseed)粉+nuts*1份(after workout, 120kcal) =>770kcal
- Drink(afternoon) - black tea (泰國手標 金) + 200ml milk(120kcal) + lemonade(ignore) =>120kcal
- Dinner - 1/4碗紫米飯+白菜獅子頭*1+蘿蔔*3塊+蘿蔔乾*4塊(65+60+25+25) =>175kcal
~total: 2345kcal
Workout: treadmile(55min, 7.7km, HR:120)
Thoughts: 回家還是要持續運動阿!只是晚上吃飽(雖然有休息)好想吐, 跑完又好餓囧.. 炸蛋蔥油餅太肥拉~~消不完QQ 而且今天沒九層塔~失敗!而且假日等超久=3=..我的高中回憶啊~
Workout: treadmile(55min, 7.7km, HR:120)
Thoughts: 回家還是要持續運動阿!只是晚上吃飽(雖然有休息)好想吐, 跑完又好餓囧.. 炸蛋蔥油餅太肥拉~~消不完QQ 而且今天沒九層塔~失敗!而且假日等超久=3=..我的高中回憶啊~
