Apr 25: week1 day2 1. shoulder-elevated single leg hip thrust 20*3 2. pull down 50lbs 10*3 3. bodyweight bulgarian split squat 20*3 4. dumbbell overhead press 12.5lbs 10*3 5. barbell good morning 10lbs 10*3 6. X-band walk 30 steps*1 each side 7. front plank 40sec*1
May 2: week2 day2 1. shoulder-elevated single leg hip thrust 20*3 2. pull down 50lbs 10*3 3. bodyweight bulgarian split squat 20*3 4. dumbbell overhead press 12.5lbs 10*3 5. barbell good morning 10lbs 20*3 6. X-band walk 30 steps*1 each side 7. front plank 60sec*1
May 9: week3 day2 1. shoulder-elevated single leg hip thrust 20*3 2. pull down 50lbs 10*3 3. bodyweight bulgarian split squat 20*3 4. dumbbell overhead press 12.5lbs 10*3 5. barbell good morning 10lbs 10*3 6. X-band walk 30 steps*1 each side 7. front plank 60sec*1
May 17: week4 day2 1. shoulder-elevated single leg hip thrust 20*3 2. pull down 50lbs 10*3 3. bodyweight bulgarian split squat 20*3 4. dumbbell overhead press 12.5lbs 10*3 5. barbell good morning 10lbs 20*3 6. X-band walk 30 steps*1 each side 7. front plank 40sec*1
May 23: week5 day2 1. shoulder-elevated single leg hip thrust 20*3 2. pull down 50lbs 10*3 3. bodyweight bulgarian split squat 20*3 4. dumbbell overhead press 12.5lbs 10*3 5. barbell good morning 10lbs 10*3 6. X-band walk 30 steps*1 each side 7. front plank 40sec*1
Jun 2: week6 day4 1. American barbell hip thrust 40lbs 20*3 2. barbell deadlift 60lbs 10*3 3. assisted pull up 60lbs 10*3 4. standing overhead press 12.5lbs 10*3 5. side lying abduction 30*1 each side
Jun 6: week7 day2 1. shoulder-elevated single leg hip thrust 20*3 2. pull down 50lbs 10*3 3. bodyweight bulgarian split squat 20*3 4. dumbbell overhead press 12.5lbs 10*3 5. barbell good morning 10lbs 20*3 6. X-band walk 30 steps*1 each side 7. front plank 40sec*1
Jun27: week10 day2 1. shoulder-elevated single leg hip thrust 20*3 2. pull down 50lbs 10*3 3. bodyweight bulgarian split squat 20*3 4. dumbbell overhead press 12.5lbs 10*3 5. barbell good morning 10lbs 20*3 6. X-band walk 30 steps*1 each side 7. front plank 40sec*1
4/27/2018 1. bodyweight glute bridge 10*3 2. dumbbell one-arm row, 12.5lbs, 12*3 each side 3. body weight squat 20*3 4. dumbbell bench press, 12.5lbs, 12*3 5. dumbbell Romanian deadlift, 15lbs, 12*3 6. side lying abductions, 30*1 each side 7. front plank, 30sec *1 8. side plank from knees 30sec *1 each side
4/30/2018: week 1 day 1 1. bodyweight glute bridge 20*3 2. dumbbell one-arm row, 15lbs, 12*3 each side 3. body weight squat 20*3 4. dumbbell bench press, 15lbs, 12*3 5. dumbbell Romanian deadlift, 15lbs, 20*3 6. side lying abductions, 30*1 each side 7. front plank, 30sec *1 8. side plank from knees 30sec *1 each side
5/1/2018: week1 day2 1. bodyweight single-leg glute bridge 10*3 2. assisted pull up, 90lbs, 10*3 3. bodyweight step up, 20*3 each side 4. dumbbell standing overhead press, 12.5lbs, 12*3 5. good morning, 19lbs, 20*3 6. side lying clam 30*1 each side 7. front plank, 35sec *1 8. side plank from knees 1min *1 each side
5/2/2018, week1 day 3 1. shoulder-elevated glute march 60sec *3 2. cable column, 45lbs, 12*3 3. bodyweight squat 20*3 4. dumbbell incline press, 15lbs, 12*3 5. reaching single-leg Romanian deadlift 20*3 each side 6. x-band walk 20 steps *1 each side 7. front plank, 35sec *1 8. side plank from knees 1min *1 each side
5/3/2018: week 1 day 4 1. bodyweight glute bridge 20*3 2. dumbbell one-arm row, 15lbs, 12*3 each side 3. body weight squat 20*3 4. dumbbell bench press, 15lbs, 12*3 5. dumbbell Romanian deadlift, 15lbs, 20*3 6. side lying abductions, 30*1 each side 7. front plank, 40sec *1 8. side plank from knees 1min *1 each side
1. shoulder-elevated single leg hip thrust 20*3
2. pull down 50lbs 10*3
3. bodyweight bulgarian split squat 20*3
4. dumbbell overhead press 12.5lbs 10*3
5. barbell good morning 10lbs 10*3
6. X-band walk 30 steps*1 each side
7. front plank 40sec*1
1. American barbell hip thrust 40lbs 20*3
2. barbell deadlift 50lbs 10*3
3. dumbbell bentover row 12.5 lbs 12*3
4. modified pushup 10*3
5. side lying abduction 30*1 each side
lz加油，我比你高一点点，但其他数字都差不多。腰稍微细点但我吸气量的。我超级同意三分练七分吃，之前没太注意饮食，就去健身房主要练屁股也会做一些有氧，三四个月下来屁股应该有长但是体重几乎没变。后来开始算蛋白质、脂肪什么的，吃的量其实比以前还多（我target 1800卡），但因为饮食结构改善，一两个星期就减了3、4lbs。我知道数字不大，但毕竟我每天吃很多。。。
把吃的控制好是王道，不然练得再多，肌肉在脂肪下面，什么曲线也看不出来的。
为了夏天一起努力吧
1. American hip thrust (pause rep method), 40lbs, 15*3
2. dumbbell chest supported row, 15lbs, 12*3
3. barbell parallel squat, 20lbs, 10*2，30lbs，10*1
4. dumbbell incline press, 20lbs, 10*3
1. American barbell hip thrust 40lbs 20*3
2. barbell deadlift 50lbs 10*3
3. dumbbell bentover row 15lbs 12*3
4. modified pushup 10*3
5. side lying abduction 30*1 each side
1. shoulder-elevated single leg hip thrust 20*3
2. pull down 50lbs 10*3
3. bodyweight bulgarian split squat 20*3
4. dumbbell overhead press 12.5lbs 10*3
5. barbell good morning 10lbs 20*3
6. X-band walk 30 steps*1 each side
7. front plank 60sec*1
1. American hip thrust (pause rep method), 40lbs, 15*3
2. dumbbell chest supported row, 15lbs, 12*3
3. barbell parallel squat, 20lbs, 10*1，30lbs，10*2
4. dumbbell incline press, 20lbs, 10*3
5. side lying abduction 30*1 each side
6. X-band walk 30 steps*1 each side
1. American barbell hip thrust 40lbs 10*6
2. barbell deadlift 50lbs 15*3
3. dumbbell bentover row 15lbs 12*3
4. modified pushup 10*3
5. side lying abduction 30*1 each side
1. American barbell hip thrust 40lbs 20*4
2. barbell deadlift 60lbs 10*3
3. dumbbell bentover row 15lbs 12*3
4. modified pushup 10*3
5. side lying abduction 30*1 each side
1. shoulder-elevated single leg hip thrust 20*3
2. pull down 50lbs 10*3
3. bodyweight bulgarian split squat 20*3
4. dumbbell overhead press 12.5lbs 10*3
5. barbell good morning 10lbs 10*3
6. X-band walk 30 steps*1 each side
7. front plank 60sec*1
1. American barbell hip thrust 40lbs 20*4
2. barbell deadlift 60lbs 10*3
3. dumbbell bentover row 15lbs 12*3
4. modified pushup 10*3
5. side lying abduction 30*1 each side
1. shoulder-elevated single leg hip thrust 20*3
2. pull down 50lbs 10*3
3. bodyweight bulgarian split squat 20*3
4. dumbbell overhead press 12.5lbs 10*3
5. barbell good morning 10lbs 20*3
6. X-band walk 30 steps*1 each side
7. front plank 40sec*1
1. American hip thrust (pause rep method), 40lbs, 15*3
2. dumbbell chest supported row, 15lbs, 12*3
3. barbell parallel squat, 20lbs, 10*3，30lbs，10*3
4. dumbbell incline press, 20lbs, 10*3
5. side lying abduction 30*1 each side
6. X-band walk 30 steps*1 each side
1. American barbell hip thrust 40lbs 20*3
2. barbell deadlift 60lbs 10*3
3. dumbbell bentover row 15lbs 12*3
4. modified pushup 10*3
5. side lying abduction 30*1 each side
1. American barbell hip thrust 40lbs 20*4
2. barbell deadlift 60lbs 10*3
3. dumbbell bentover row 15lbs 12*3
4. modified pushup 10*3
5. side lying abduction 30*1 each side
哇塞，好明显的进步，赞你的毅力！
另外，图片在哪里？
我从来都没吃到0.8-1.0*体重的蛋白，尤其要在1500大卡内，太困难了，我总要吃点水果，零食什么的，这就去掉200卡了，还要吃点碳水200~300卡，还有奶制品补钙和蔬菜，剩下的真的吃不了130克的蛋白
现在这种吃法算是对我自己比较舒服的了，比较容易坚持的，如果太严格把水果零食戒掉，容易报复性反弹，一次狂吃好多零食
1. shoulder-elevated single leg hip thrust 20*3
2. pull down 50lbs 10*3
3. bodyweight bulgarian split squat 20*3
4. dumbbell overhead press 12.5lbs 10*3
5. barbell good morning 10lbs 10*3
6. X-band walk 30 steps*1 each side
7. front plank 40sec*1
按你现在体重，0.8的话就是100g出头的蛋白，大概400卡热量，其实不多啊～不过能坚持最重要。
400卡内很少可以有100g蛋白的啊，
去皮鸡胸肉3oz，100卡，有20g蛋白，吃满400卡，才80g，还是没油没其他调料的
求推荐高蛋白低热量的食谱
我觉得虾挺好的啊，100g有20多g蛋白，脂肪和carb几乎可以忽略不计，热量100卡不到。水煮也挺好吃的，或者用很少的油炒一炒
这个我要试试，谢谢推荐！
我经常吃鱼片，4oz有20g蛋白，撒点盐和胡椒清蒸，或者鸡胸撒盐和胡椒烤一下，反正就是没油没调料的，现在减脂期间可以坚持一下，如果一辈子这样吃太可怜了
1. American hip thrust (pause rep method), 40lbs, 15*3
2. dumbbell chest supported row, 15lbs, 12*3
3. barbell parallel squat, 20lbs, 10*3，30lbs，10*3
4. dumbbell incline press, 20lbs, 10*3
5. side lying abduction 30*1 each side
6. X-band walk 30 steps*1 each side
是什么鱼的鱼片？回头我也试试。鸡胸我试过，难吃，放弃了。。。
就是冰冻的tilapia, 撒撒干蒜末，盐和胡椒，清蒸15分钟，我一次吃两片一共8oz，200大卡，40g蛋白
HIIT 30 min
1. American barbell hip thrust 40lbs 20*4
2. barbell deadlift 60lbs 10*3
3. dumbbell bentover row 15lbs 12*3
4. modified pushup 10*3
5. side lying abduction 30*1 each side
1. American hip thrust (pause rep method), 40lbs, 15*4
2. dumbbell chest supported row, 15lbs, 12*3
3. barbell parallel squat，30lbs，10*3
4. dumbbell incline press, 20lbs, 10*3
5. side lying abduction 30*1 each side
6. X-band walk 30 steps*1 each side
我就是肥肉都在肚子上啊，大腿屁股没什么脂肪的
只要多吃一点，马上都到肚子上
mm做力量的那天是一点HIIT都不做吗？
1. American barbell hip thrust 40lbs 20*3
2. barbell deadlift 60lbs 10*3
3. assisted pull up 60lbs 10*3
4. standing overhead press 12.5lbs 10*3
5. side lying abduction 30*1 each side
我也是。大苹果一只。
1. American barbell hip thrust 40lbs 20*4
2. barbell deadlift 60lbs 10*3
3. dumbbell bentover row 15lbs 12*3
4. modified pushup 10*3
5. side lying abduction 30*1 each side
1. shoulder-elevated single leg hip thrust 20*3
2. pull down 50lbs 10*3
3. bodyweight bulgarian split squat 20*3
4. dumbbell overhead press 12.5lbs 10*3
5. barbell good morning 10lbs 20*3
6. X-band walk 30 steps*1 each side
7. front plank 40sec*1
HIIT 35min
1. American hip thrust (pause rep method), 40lbs, 15*3
2. dumbbell chest supported row, 15lbs, 12*3
3. barbell parallel squat, 40lbs, 10*3
4. dumbbell incline press, 20lbs, 10*3
5. side lying clam 30*1 each side
1. shoulder-elevated single leg hip thrust 20*3
2. bodyweight bulgarian split squat 20*3
3. pushup 10*3
HIIT 30min
1. shoulder-elevated single leg hip thrust 20*3
2. bodyweight bulgarian split squat 20*3
3. pushup 10*3
HIIT 30min
1. shoulder-elevated single leg hip thrust 20*3
2. bodyweight bulgarian split squat 20*3
3. pushup 10*3
HIIT 30 min
1. shoulder-elevated single leg hip thrust 20*3
2. bodyweight bulgarian split squat 20*3
3. pushup 10*3
HIIT 30 min
这周起聚会一个接一个，饮食完全被打乱，虽然还是坚持一些运动，但是体重没有在继续减下去，甚至还增长了一点点。
减脂最难的还是管住嘴啊！
加油加油！
1. American barbell hip thrust 40lbs 20*4
2. barbell deadlift 60lbs 10*3
3. dumbbell bentover row 15lbs 12*3
4. pushup 10*3
5. side lying abduction 30*1 each side
我目前跟着做了一个月
虽然体重只减了3lb
但是腰和臀都肉眼可见变化
现在开始做第二套wk5-8
目标重回designer brand size0
目前恢复到size2吧
mm成果不错啊，饮食有怎么控制吗？
用了2周的myfitness pal大概有了点概念，没有完全控制饮食，偶尔一杯奶茶/大外食（每周不超过1次），水果也吃得不少（水果控夏天不能不吃水果），主食少很多，不做凉面之类的了
然后就是多自己做饭，salad+protein绝对最健康
不过我感觉我有氧没好好做，热身完就是strong curve一套然后自己再加几个trx什么的就结束了。每周不低于3次。
还有我感觉我的大腿粗了TAT，据说这是练屁股的必经之路？
1. shoulder-elevated single leg hip thrust 20*3
2. pull down 50lbs 10*3
3. bodyweight bulgarian split squat 20*3
4. dumbbell overhead press 12.5lbs 10*3
5. barbell good morning 10lbs 20*3
6. X-band walk 30 steps*1 each side
7. front plank 40sec*1
HIIT 30min
1. American hip thrust (pause rep method), 40lbs, 15*3
2. dumbbell chest supported row, 15lbs, 12*3
3. barbell parallel squat, 40lbs, 10*3
4. dumbbell incline press, 20lbs, 10*3
5. side lying clam 30*1 each side
有几个原因，1.减脂期间体力有限，只做臀腿和胸背，plan里面针对腹肌的运动我只做plank和pushup，侧腰的动作都不做
2. 我的体型是苹果，就是臀部窄，因为臀部窄显得没有腰部，所以尽量少做腰部针对练习，免得把腰练粗，那样更没腰了
3. plan里有几个动作我始终无法抓住要点，做起来总是感觉不舒服，因为没有人指导，也不知道姿势对不对，就不做算了
一起加油吧，这周我努力恢复饮食，
strong curve这套动作对我的臀部改变是大大的，我天生就是扁平屁股，
两年之前我完全靠节食减肥到120lb，腰围26.5，臀围34，
今天早上我体重127lb，腰围26.5，臀围36，有空再给大家上个对比图
我的大腿也练粗了，这是必然吧，练屁股的动作都会练到腿，除非天生细长腿大屁股，
现在我看着粗大腿也挺喜欢的，觉得特别健康性感
我的有氧就是每周两次HIIT，每次30分钟
我本身腿粗都靠裙子TAT
牛仔裤都基本不穿。。。
我刚开始做wk5-8的ABC那三套，negative chin up基本都挂不住。。。直接掉下来。。。不过做了几个发现好像对腋窝那块有点激发，继续努力。。。
最近又开始减肥健身，继续记录健身流水账.
重新捡起strong curve
4/27/2018
1. bodyweight glute bridge 10*3
2. dumbbell one-arm row, 12.5lbs, 12*3 each side
3. body weight squat 20*3
4. dumbbell bench press, 12.5lbs, 12*3
5. dumbbell Romanian deadlift, 15lbs, 12*3
6. side lying abductions, 30*1 each side
7. front plank, 30sec *1
8. side plank from knees 30sec *1 each side
1. bodyweight glute bridge 20*3
2. dumbbell one-arm row, 15lbs, 12*3 each side
3. body weight squat 20*3
4. dumbbell bench press, 15lbs, 12*3
5. dumbbell Romanian deadlift, 15lbs, 20*3
6. side lying abductions, 30*1 each side
7. front plank, 30sec *1
8. side plank from knees 30sec *1 each side
1. bodyweight single-leg glute bridge 10*3
2. assisted pull up, 90lbs, 10*3
3. bodyweight step up, 20*3 each side
4. dumbbell standing overhead press, 12.5lbs, 12*3
5. good morning, 19lbs, 20*3
6. side lying clam 30*1 each side
7. front plank, 35sec *1
8. side plank from knees 1min *1 each side
1. shoulder-elevated glute march 60sec *3
2. cable column, 45lbs, 12*3
3. bodyweight squat 20*3
4. dumbbell incline press, 15lbs, 12*3
5. reaching single-leg Romanian deadlift 20*3 each side
6. x-band walk 20 steps *1 each side
7. front plank, 35sec *1
8. side plank from knees 1min *1 each side
1. bodyweight glute bridge 20*3
2. dumbbell one-arm row, 15lbs, 12*3 each side
3. body weight squat 20*3
4. dumbbell bench press, 15lbs, 12*3
5. dumbbell Romanian deadlift, 15lbs, 20*3
6. side lying abductions, 30*1 each side
7. front plank, 40sec *1
8. side plank from knees 1min *1 each side