小肥女之 健身 瘦瘦日记［胖了!54KG肥照在 #130 ＊更新 ＊要EatClean了]

joelle_hw

ahfat2 发表于 12-11-2013 02:03 PM
我都在外头喝的哦，但会和店员说我不要糖，而且是要热的。。。

哦，原來哦。謝謝你　

ahfat2

joelle_hw 发表于 12-11-2013 06:20 PM
哦，原來哦。謝謝你　

不用客气。。其实我有打算自己煮了。。但。。有点麻烦，所以要喝时就在外头买。。
但还是少喝比较好。。呵呵。。因为不懂里面他们有加了什么

kychua001

楼主好勤劳啊！！！加油...坚持才会看到成绩

ahfat2

kychua001 发表于 12-11-2013 10:15 PM
楼主好勤劳啊！！！加油...坚持才会看到成绩

没有啦。。最近一直都在吃。。[CheatMeal]

好愧疚哦。。加上这几天我的运动量不如前两个星期。。还有就是很容易饿，一直找东西吃。。><

觉得我又肥去了

cher

joelle_hw 发表于 12-11-2013 06:20 PM
哦，原來哦。謝謝你　

可以买那种机器自己添加黄豆榨取豆奶的

ahfat2

12/11/13

早餐- Skim Milk一杯+Whole Wheat Bread X2 Slides+花生酱
午餐- 自制ABC鸡胸豆腐水饺汤 + 糙米饭 1小碗
before Gym- Orange一颗+ kiwi 半颗
after Gym- Oat Meal X6 汤匙
晚餐- KFC 鸡胸 去皮 半片+ wholeWheatBread X2 Slides + 花生酱
睡前 SkimMilk 一杯


Water: 1200ml
Workout Part:

跑步机  2incline Speed 5- 2 Mins， 5Incline speed6- 8 Mins

Chest
Barbell Bench Press (20Kg)-12rep=1set, total 3 sets
Butterfly(1)-12rep=1set, total 3 sets
Dumbell Flyes (3Kg)-12rep=1set, total 3 sets
Chest Machine (1)-12 rep=1set, total 3 sets
Tricep Dumbell Kickback (3Kg)-15rep=1set, total 3 sets
Leg press machine (5KGX2)-15rep=1set, total 3 sets
leg extention(1)-12rep=1set, total 3 sets
Prone Leg curl (1)-12rep=1set, total 3 sets

Squat (Barbell-15Kg)-15rep=1set, total 3 sets
russian twist with weight (5KG)-20(left&right)=1set, total 4 sets
Front Plank 1 min (rest 30 sec)=1set, total 3 sets

joelle_hw

cher 发表于 12-11-2013 10:58 PM
可以买那种机器自己添加黄豆榨取豆奶的

噢噢  那我去看看機器......看多少錢吧。如果太貴的話，有點下不了手

joelle_hw

ahfat2 发表于 12-11-2013 09:21 PM
不用客气。。其实我有打算自己煮了。。但。。有点麻烦，所以要喝时就在外头买。。
但还是少喝比较好。。 ...

我之前看我媽煮，過程好多~~ 現在已經自己煮了 早早起床了。晚上運動后回到家裏也太晚了。先看看機器，如果太貴 就有藉口說不買了，可以不用那麽早起床了

ahfat2

13/11/13

早餐- SkimMilk 一杯
午餐1/2/3 - 糙米饭3/1 碗 + 鸡胸肉（在鸡饭档买的）
晚餐- 蒜味三文鱼（外头吃的）

Water： 1000 ml

Workout Part：
no workout today

ahfat2

14/11/13

早餐-Skim Milk一杯
午餐1/2/3 - 糙米饭1/3 碗 +鸡胸肉（鸡饭档买的）
晚餐- 蒸鱼/马来风光/赖尿虾 （单纯吃菜，没吃饭。。没办法啊，和家人吃饭）Barley 水（热，无糖）
零食-SkimMilk一杯+ 4片小饼干

Water：1200 ml

workout part:
no workout today


明天要去‘去油’下了。。吃太多很伤啊。。

ahfat2

15/11/13

早餐- SKimMilk一杯+ 全麦面包+花生酱
AfterGym- 麦片饼干一片
晚餐- 糙米饭一碗+ 小炒鸡蛋两颗
零食-意大利面2口+ 蚝煎3口

Water：1500ml

workout part:
跑步机热身 2 mins, Incline 5, Speed 5 -8 mins

Leg
Leg Press (10KG)-15rep=1set, total 3 sets
Leg extension (25)-15rep=1set, total 3 sets
Prone Leg Curl (2)-15rep=1set, total 3 sets
Gluteus exercise (2)-12rep(left&right)=1set, total 3 sets

Squat Barbell (15Kg)-15rep=1set, total 3 sets
Russian twist with weight( 5Kg)-20 twists =1set, total 4 sets

ahfat2

16/11/13

早餐-Skim Milk 一杯 + Subway (sub of the day)
午餐- Oat Meal  8匙+半个Kiwi + 水煮蛋X2
晚餐- 花枝+ 牛肉+蒸水豆腐
睡前-SkimMilk一杯

Water ：1200ml

workout part:
no work out today

yquin1985

ahfat2 发表于 8-11-2013 06:30 PM
我觉得还可以。。。

我的cardio就是这些
还有body attack
近期会加body steps进去了

然后还要勤练yoga

ahfat2

17/11/13

早餐-酒楼点心
午餐- 鸡胸肉+鸡蛋一颗
下午茶- Kiwi 半颗+橙一颗
晚餐- 燕麦8匙+鸡蛋一颗+Kiwi一颗
宵夜-橙一颗+全麦面包1片+花生酱+牛奶一杯

water: 1300ml

workout part:
no workout today [赶功课的时候又到了]

ahfat2

18/11/13

早餐－ skim milk 一杯
午餐－ 全麦面包两片 ＋鸡胸肉 ＋鸡蛋一颗
after gym/晚餐－ ［cheat meal] 台湾古早味 卤肉饭＋清汤牛肉锅 ［3人share]
零食－开心果仁  ＋ 鱼肉

water: 1500ml

workout part:

Arm
Biceps curls barbell (10KG)- 12rep,total 3 sets
concentration curl (3kg)-15rep(left&right)-1set, total 3 sets
Tricep dumbbell kickback (3kg)-15rep(left&right)-1set, total 3 sets
rope tricep extension (5kg)-15rep-1set, total 3 sets
leg press machine (10KG)- 15rep=1set, total 3 sets

Squat Barbell (15KG)-15rep=1set, total 3 sets
russian twist with weight (5KG)- 20rep (left&right), total 5 sets
front plank- 1 min (30sec rest)=1set, total 3 sets

ahfat2

19/11/13

早餐-SkimMilk一杯+香蕉1根
午餐-鸡胸肉+番茄半颗+全麦面包2片+香蕉1根
before Gym/晚餐-香蕉2根+全麦面包1片+鸡蛋1颗
after gym- 香蕉1根+明糖一口

water: 1500ml

workout part:
Yin Yoga 1 hour

Back
wide grip lat pull down (4)-15rep=1set, total 3 sets
seated cable rows(4)-15rep=1set, total 3 sets
barbell shrugs (10kg)-15rep=1set, total 3sets
dumbbell upright row (2.5kgx2)-15rep=1set, total 3 sets
hyperextensions- 15 rep=1 set, total 3 sets

russian twist with weight (5kg)- 20 twists(left&right)=1set, total 3 sets

ahfat2

20/11/13

早餐－SkimMilk一杯
午餐－ 糙米饭＋鸡胸肉＋木瓜
before gym- 糙米饭＋鸡蛋一颗＋木瓜＋香蕉
after gym－skimmilk一杯

water：1500ml

workout part:
跑步机 incline 7 speed 5- 10 mins

leg
leg press(14kg)-15rep=1set, total 3 sets
leg extension(2)-12rep=1set, total 3 sets
dumbell lunge(5kg each hand)-15rep=1set, total 1 sets
squat(15kg)-15rep=1set, total 3 sets
leg curl(2)-12rep=1set, total 3 sets
plank 1min rest 30sec=1set. total 3 sets
russian twist with weight (5kg)- 20 twists=1set, total 5 sets

ahfat2

21/11/13

早餐- skim milk 一杯 +糙米饭半碗+水煮蛋一颗
午餐- 鸡胸肉+辣炒羊角豆
after gym- Subway (chicken slide flavor)
晚餐- 水煮蛋一颗+ 糙米饭 60g+辣炒羊角豆
睡前 skim milk 一杯

water:2000ml

workout part:

chest
barbell bench press (15kg)-12rep=1set, total 3 sets
dumbell fly press(2.5kg)-15rep=1set, total 3 sets
chest press (2)-12rep=1set, total 3 sets
butterfly(3)=12rep=1set, total 3 sets

squat(15kg)-15rep=1set, total 3 sets
russian twist with weight (5kg)- 20 twists= 1set, total 5sets
plank 1min (rest 30sec)=1set, total 3 sets

ahfat2

22/11/13

早餐- 全麦面包 2片+花生酱+SkimMilk一杯+蓝色包装yakut
午餐- 木瓜 212g+ 辣炒羊角豆+ 鸡胸肉80g +小香蕉一条 30g
晚餐- 蟹柳蛋+ 鸡胸肉 100g
零食- 黑芝麻包 半个+ 番石榴半个

water： 2300ml

workout part:
no workout today

ahfat2

23/11/13

早餐-Skimmilk 一杯+鸡胸肉+番茄+包菜
午餐-糙米饭+蟹柳炒鸡蛋
晚餐-番茄+2片全麦面包+花生酱
零食-橙+瓜子+skimmilk 一杯

water: 2300ml

no workout today