[Fitness] Week4

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~~~~~~~~~~~New Week~~~~~~~~~~~
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3/7 Mon.
Meal:

• Breakfast(7:30) - costco麵包半個+Nutella&cheese&almond butter*1t + homemade濃豆漿 + mixed nuts(60kcal)
• Drink - black coffee
• Snack - 
• Lunch(12:00) - 
• Dinner - 

 ~ Total: kcal
Workout: no workout

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

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:

• http://trainerhoward.pixnet.net/blog/post/112583092
• https://tw.bid.yahoo.com/booth/Y8681288139?userID=Y8681288139&u=%3AY8681288139&bfe=1
• BSN 、MP、阿諾Arnold 極品乳清蛋白 超值組合 聯合大賞 MusclePharm Combat SYNTHA

一些有關重訓、肌力運動的資料:

• https://www.i-fit.com.tw/context/1097.html
• http://www.mr-sport.com.tw/happy-health-life/beat-fat/exercise-for-fat-burn.html
• https://www.ptt.cc/bbs/MuscleBeach/M.1413037849.A.402.html
• https://www.dailynutra.com/blog/crossfit-for-beginners/
• https://www.ptt.cc/bbs/NCHU_GBASKET/M.1277668905.A.87E.html
•  

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

[FITNESS] Everything has a beginning. --- first day of my fitness life.

After Chinese Luna New Year, I've been eaten too much and lacked of working out. For the last few weeks, I have just:

        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!

Starts from:

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

 ~ Total: 1090kcal

  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 - 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

• 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

• 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

• 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

• 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

• 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

• 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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20/25 Thur.

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

• 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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20/27 Sat.
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~

[COOKING] Apple Slice Pastry Tart

http://jpatricia.pixnet.net/blog/post/30491170-%E6%B3%95%E5%BC%8F%E5%8D%83%E5%B1%A4%E8%98%8B%E6%9E%9C%E6%B4%BE

My mom bought me some green apples to make desserts, and I think of apple pies. But I'm not so fond of tart crust, so I decided to make Puff Pastry Apple Slice Tart  !

[COOKING] Pineapple Cake

Pineapple cake 

We had pineapple after lunch yesterday, and it was a bit of sour, so I decided to use the leftover to make a pineapple cake.

[FEELINGS] Welcome to My Blog !!!

I had registered other blogs before, only to chat with my friends, and one of my art teachers made us hand in homework as a blog.

 So properly speaking, this is my first blog !!!

 I'm so excited ! haha 

[COOKING] Microwave Mochi with Yogurt

Simple instant microwave black sugar mochi with yogurt.

I intended to make traditional Taiwanese mochi ( not like the Japanese mochi, Taiwanese mochi is more soft and more sticky), which is made of pure sticky rice (Glutinous rice, sweet rice, waxy rice), but it takes a day to soak the rice, and I don't have sticky rice on hand. 

Then I found an easy recipe, and I just have all the ingredient in fridge.