Have fun & Enjoy !: March 2016

228連假回家後, 原先的Transformation計畫徹底崩潰, 從有點忌諱地吃->放縱的吃->吃飽睡,睡飽吃,no workout... 隨著連假的結束, 新學期也正式開始! 之後的生活可能無法將所有心思花在健身減肥上, 我需要更有效率, 兼顧學業、健康、與生活, 使生活更加充實, 成為自己理想中的自己!!!

原本想說要不要買乳清蛋白早上泡燕麥的時候加一點, 不過還是等我真的徹底養成重訓的習慣&&苦練到全身酸痛的那一天在考慮好了, 因為真的是不太便宜呀~
以下是目前所蒐集到的資料:

一些有關重訓、肌力運動的資料:

飲食方面:

[生活] 澱粉照吃也能瘦！關於減肥這檔事（原作者：林邦泥） @ 熱血青年很向上 :: 痞客邦 PIXNET ::

*目前先以每天吃1300kcal為目標好了(為吃大餐留點扣打!?)
*晚上盡量不要吃澱粉; 每日蛋白值總量upup!
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3/1 Tue.
Meal:

Breakfast(7:30) - homemade濃薏仁漿2/3杯(180kcal) + 玉米蔥蛋餅(450kcal) =>630kcal
Lunch(12:00) - 肉蛋土司(無醬) =>520kcal
Drink - black coffee(ignore) =>0kcal
Snack(afternoon) - guava*6 slice =>150kcal
Dinner(18:00) - hard boiled egg*1(with salt & soy sauce, 75kcal)+broccoli(30kcal)+鯛魚片*1(100kcal)+杏鮑菇(40kcal) =>245kcal

~ Total: 1395kcal

Workout(11:30): 慢跑環校*1(2km, 17min) + ifit 8 min肌力運動亂亂做(大概才做了半回QQ)

Thoughts: 開學後會越來越忙, 希望我能把握時間, 要運動、要學習, just keep doing! Fulfill my life. 計畫減脂階段熱量攝取大約在

1300kcal

左右

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3/2 Wed.
Meal:

Breakfast(8:00,8:30) - 柳丁*2(120kcal)+馥蔓鮪魚堡(350kcal) =>470kcal
Drink -檸檬汁( 1/6顆, 30kcal) + 4T杏仁粉(280kcal) + 蔬菜汁(甜椒+大黃瓜+碗豆苗+奇異果, 40kcal) =>350kcal
Lunch(13:00) - 成功黑糖包肉包(400kcal) =>400kcal
Snack(afternoon) - 小番茄*3 =>20kcal
Dinner(18:40) - 銀湯匙...(粗估, 3000kcal)

~ Total: 4240kcal

Workout: 嚴格來說, no workout.
早上慢跑環校*1 + 樓梯(1F-6F)*2 + 吃飽散步環校*1
Thoughts: 又破功了..., My lean body fat goal..., 這週末到底要不要回去吃香蕉新樂園呢=..=??
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3/3 Thur.
Meal:

Breakfast - skip
Drink - black coffee
Lunch(13:00) - hard boiled egg*1 =>80kcal
Snack(afternoon) - yogurt+chia seeds+flax seed(220kcal) + 1/2 grape fruit(40kcal) =>260kcal
Dinner(20:30) - chicken breast+杏鮑菇+花椰菜+Kimchi+hard boiled egg*1(150+100+100) =>350kcal
Snack(23:00) - 橄欖簽*1(small, 10kcal)

~ Total: 700kcal
Workout(18:50-20:00): Machine(arm*3+leg*4+waist*1) + treadmill(5.55km, 43min)
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3/4 Fri.
Meal:

Breakfast(8:40) - yogurt+chia seeds+flax seed =>450kcal
Drink - black coffee
Lunch(12:00) - hard boiled egg*1 =>80kcal
Snack - 小地瓜*1(15:00, after gym, 150kcal) + 1/2 grape fruit(40kcal) + guava*1 slice(30kcal)+雞腳凍*1(35kcal)+mixed nuts(45kcal)(23:00) =>250kcal
Dinner(18:30) - hard boiled egg*2+Kimchi+甜椒、大黃瓜(160+50+30=240kcal) + 鯛魚片*1(100kcal)+broccoli(一中朵, ignore) =>340kcal

~ Total: 1170kcal
Protein: yogurt(250ml)+egg*3+鯛魚片*1 = 15+5*3+15 = 45g
Workout(13:50-14:40, 15:30-17:00):
Machine(arm*3+leg*3+waist*1) + 橢圓機(15min) + badminton
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3/5 Sat.

Meal:

Breakfast(7:00) - 三佳早點: 蛋餅(380kcal)+鹹豆漿半碗(120+30kcal, 油條*3小塊)+三種餅各*1/3(280kcal) =>910kcal
Drink - black coffee+杏仁豆漿(350ml, 200kcal)+milk(180ml, 160kcal) + 紅棗牛蒡茶 =>380kcal
Snack -

[before lunch]: costco試吃: 黑糖蜂蜜蛋糕一小塊+奶茶5cc+chicken breast一小塊+cashew一顆(40kcal) + guava*1 slice(20kcal) + mixed nuts(50kcal) =>110kcal
[afternoon]: 雞腳凍*1(40kcal)+牛肉乾*2小塊(拇指大, 40kcal) =>80kcal
[night]: yogurt*100ml+flaxseeds+mixed nuts(200kcal)

Lunch(12:30) - homemade牛肉麵*一碗半(飯碗)+薏仁飯*兩口+蘿蔔乾*2T+蒸蛋1/3碗(420+60+20+25) =>525kcal
Dinner(20:00) - guava*1 slice(20kcal)+costco sushi*5(250kcal)+almond butter*1.5T(150kcal)+sweet pepper&celery(20kcal)+homemade牛奶玉米濃湯(350kcal) =>790kcal

~ Total: 2900kcal
Workout: no workout (懶 Orz..
Thoughts: 前幾天去吃銀湯匙又好幾天(228連假~Wed.)沒運動, 前兩天開始狂運動+少吃, 到昨天晚上就有點消化完了, 今早起來有點餓, 2:00才睡, 早上6:00又騎ubike(走一小段,15分鐘內不能同站續借)去買三佳早點.. 是說我其實計畫要吃很久了, 只是都沒早起..
今天不想動囧, 肥肚抖抖抖~

三佳早點(健行店)'s 心得:

蛋餅 - 外皮有點酥, 又不像阿根那麼酥, 給它8.5/10分~ (肉蛋的玉米蛋餅大概是9.5/10分XD)
鹹豆漿 - 有點失望, 油條也不大好吃, 爛爛水水(軟也可以軟的好吃呀!), 油油的沒啥味道, 比清夜來來的難吃(可能是有肉鬆的關係!?) 給它6.5/10, 清夜來來(9/10)
牛肉餡餅、蔥肉餅、紅豆餅: 味道都還不錯, 以酥餅來講, 皮有點不夠酥, 但我覺得整體來說還不錯(8/10)
(爸媽姐)燒餅夾蛋: 據說皮不太酥, 讓他們失望, 但整體還OK

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3/6 Sun.

Meal:

Breakfast(10:30) - 高坑牛肉乾+咖啡濃豆漿 =>300kcal
Drink - milk(120ml, 80kcal) + 阿月白玉珍紅+milk(500kcal)
Snack - mixed nuts(200kcal) + yogurt+flaxseeds*250ml + 綠豆糕(試吃)
Lunch(12:00) - 香蕉新樂園 =>1250kcal(roughly...)
Dinner - fruit(tomato+grapes)*1.2 bowl + 鹽水意麵*2口 + 米血*2塊 + 蘿蔔乾*4 + vegetable(eating while meal prep)

I may lost something: +350kcal

~ Total: kcal
Workout: no workout

Have fun & Enjoy !

Monday, March 7, 2016

[Fitness] Week4

Tuesday, March 1, 2016

[FITNESS] Fitness 2.0 Never give up! 永遠都是全新的開始!