Diet: Breakfast:1 slice whole wheat toast (90), 1 hard-boiled egg (70), 1 L coffee (35) [sub ttl:195] Snack: 1 small cup strawberries and blueberries (60), half rice crisps (16) (76) Lunch: Team Lunch at Mio (Italian) - 5 oz lemon and rosemary grilled chicken (235) with wild arugula salad (15+olive oil/vinaigrette dressing-50) & 1 small potato(108), 1 strip Italian bread with olive/vinaigrette dipping (67+50=117) [sub ttl:525] ~ Not too bad!!
Snack: 1 fat-free yogurt (35), 1 M. apple (72), 1 decaf coffee (15) [sub ttl: 122] Dinner: 烧豆腐和豆芽(40)，蒜蓉西蓝花(35)，3根蜜汁排骨(150),１两米饭(120) [sub ttl:345] Drink: 2 cups coffee (L+M), 5 cups water
Total calorie intake: 1,263 (今天的外食还算健康!）
Exercise: Elliptical: 65 min. (647 cal. 5.96 miles, Program: Cross country Training) Stretch: 7 min. [此贴子已经被作者于2010/12/16 20:52:30编辑过]
Abs and core: 28 min. (pull-ups: 40; crunches> 200, planks) Treadmill: 61 min. (5.15 miles, 562 cal. Jogging @ 5.0mph, power walk @ 4.0mph) Stretch: 12 min.
Gift Exchange at Work (from Secret Santa) ~ 貌似上香用的香袋.
Chic and functional, this bag is roomy enough for your yoga, Pilates or fitness mat, plus all of your other fitness and everyday essentials. Tie closure and a loose, sling fit.
Diet: Breakfast: 1 small whole wheat bagel (200), 1 hard-boiled egg (70), 1 L coffee (35) [sub ttl:305] Snack: 1 fortune cookie (30) ~ My fortune reads: Very little is needed to make a happy life Lunch: 1 big salad (chicken breast, beans, spring mix, spinach, asparagus, walnuts etc.- 220), 1 M. decaf coffee (20), 1 M. organic apple (72) [sub ttl: 312]
以下是引用tinytoy在12/29/2010 4:49:00 PM的发言： mm, may I join you? Having been trying to lose around around 15lbs for years but did not succeed. It's so inspiring to see mm's result.
Sure thing ! I have been talking to myself for a while. It's great to have a partner ! Welcome, tinytoy!
If you like, you can write up your goals and weight loss strategy first, and then I'll add your name to the title.
Kick-boxing: 50 min. (including stretch) ~ feeling so good back to Kick-boxing class ! Abs & core: 25 min. (push-ups: 40; crunches>200; planks, Captain's Chair) ~ my triceps are shaking now! Stretch for abs: 5 min.
breakfast: 10 almonds + 5 walnuts, 1 corn, 1 cup of smoothie consists of one half banana, 20 blueberries, 5 strawberries, soy milk, spinach and pollen, one cup of black coffee
exercise: 5lbs dumbbells to be continued (twisted my ankle at home yesterday morning, will see later if I am able to exercise in the gym)
Lunch: boiled black fungi + a few cauliflowers, two pieces of boiled beef ribs Snack: blueberries, almonds (ate quite a few today, wish for better self-control tomorrow ) and walnuts, green tea two cups
Gym: 10 minutes weight training 45 minutes treadmill between 3.3 walking with 5 resistance and 5.5 running, 305 calories in total 5 minutes stretch
Dinner: one whole wheat pita bread, hummus, health salad
breakfast: 10 almonds + 5 walnuts, 1 corn, 1 cup of smoothie consists of one half banana, 20 blueberries, 5 strawberries, soy milk, spinach and pollen, one cup of black coffee
exercise: 5lbs dumbbells to be continued (twisted my ankle at home yesterday morning, will see later if I am able to exercise in the gym)
Be careful with your injury. I'd suggest you rest for 2-3 days till your ankle heals. Use ice pack on your injured ankle for 1-2 days (reduce inflammation) and then switch to hot towels (improve blood circulation). If you are not feeling better after the holiday, go to see a doctor.
[Research & Study] Easy Vitamin Prescriptions for Women [Source: Women's Health]
Overall health: multivitamins Colds: Vitamin E - 30 IU. Eat food such as salad dressing, almonds, walnuts, leafy vegetables and whole grains. Stress: Vitamin C - minimum 60 mg (100% DV). Eat food such as OJ, broccoli, red peppers. You may want to skip an iron supplement if you are taking vitamin C as it boosts the absorption of iron from plant foods by as much as 4 times. Breast Cancer: Vitamin D ~ 800-1,000 IU per day. Bones: Vitamin D ~ 400 IU per day. These food are great sources of D: salmon(3.6 oz: 360 IU), sardines(1.75 oz: 250 IU), shrimp(4 oz: 172 IU) and D-fortified milk (8 oz: 100 IU) Heart Disease: Omega-3 fatty acids - 1,000 mg (supplements) per day. If you eat plenty of cold-water fish, such as white tuna, salmon, sardines and spanish mackerel, you likely don't need a supplement. Fatigue: 1) Iron - aim for 18 mg per day if you're a woman of childbearing age, because you lose iron during your period. Never take more than the upper limit of 45 mg. High doses promote inflammatory problems like arthritis and may cause liver damage. If you eat meat, your body absorbs the "heme iron" in beef, shellfish and porltry better than it does the "non-heme iron" from vegetables, grains, dairy and eggs. Add some lean meat and shellfish to your diet a few times a week. And when you do load up on nonmeat sources, pari them with a vitamin C-rich food, it will help your body access non-heme iron. 2) B-Complex - athletes is deficient in key B vitamins: B6, B12, folate, riboflavin and thiamine. When you lack Bs, your lactic acid levels rise faster. Be sure your multivitamin contains 100% of the DV for most B vitamins. Good sources for Bs include lean meats like turkey for B12, bananas, tuna, and whole grains for B6 and low-fat milk for riboflavin. Depression: Omega-3 fatty acids - shoot for two servings of fish a week, or take 1,000 mg of fish-oil capsules daily.
Be careful with your injury. I'd suggest you rest for 2-3 days till your ankle heals. Use ice pack on your injured ankle for 1-2 days (reduce inflammation) and then switch to hot towels (improve blood circulation). If you are not feeling better after the holiday, go to see a doctor.
dear, thanks. I checked with a sports pt before exercising and was very careful the whole time. I'll wrap it up with a hot towel tonight. =)
Legend: Blue: gym workout Pink: no gym exercise, but moderate-level house work or walk > 2 hours Red: Rest Black: exercise<1 hour [此贴子已经被作者于2011/1/31 12:11:51编辑过]
不要紧，好好享受这个美好的节日吧， 不过十来天，开年再来好好锻炼
谢谢老妖姐的开导．哎，我在减肥上有点小心眼儿：少吃一口，多动一下，就期盼着有效果．如果没效果，动力就不足啦！这种心态是要改一改了．减肥健身是一辈子的full-time job, 急不得啊！
Diet:
Breakfast:1 slice whole wheat toast (90), 1 hard-boiled egg (70), 1 L coffee (35) [sub ttl:195]
Snack: 1 small cup strawberries and blueberries (60), half rice crisps (16) (76)
Lunch: Team Lunch at Mio (Italian) - 5 oz lemon and rosemary grilled chicken (235) with wild arugula salad (15+olive oil/vinaigrette dressing-50) & 1 small potato(108), 1 strip Italian bread with olive/vinaigrette dipping (67+50=117) [sub ttl:525] ~ Not too bad!!
Snack: 1 fat-free yogurt (35), 1 M. apple (72), 1 decaf coffee (15) [sub ttl: 122]
Dinner: 烧豆腐和豆芽(40)，蒜蓉西蓝花(35)，3根蜜汁排骨(150),１两米饭(120) [sub ttl:345]
Drink: 2 cups coffee (L+M), 5 cups water
Total calorie intake: 1,263 (今天的外食还算健康!）
Exercise:
Elliptical: 65 min. (647 cal. 5.96 miles, Program: Cross country Training)
Stretch: 7 min.
[此贴子已经被作者于2010/12/16 20:52:30编辑过]
Diet:
Breakfast: 1 slice whole wheat toast (90), 1 M. decaf coffee (15), 1 hard-boiled egg (70) [sub ttl:175]
Snack: 1 small cup grapefruit (60)
Lunner:
Appetizer: Julienne Spinach Salad (Pear | Sprouts | Prosciutto | Tarragon | Toasted Almonds | Lemon Vinargrette)
Entree: Pan Seared Yellow Fin Tuna (Eggplant Puree | Roasted Cauliflower | Warm Caper Vinaigrette)
Dessert: vanilla creme brulee
Drink: 1 glass white wine
Dinner (at friend's): 1 bowl clear chicken soup with spinach, 3 pcs pork chops and 1 pc yam, 2 ferrero (chocolate)
Total calorie intake: Thousands (Chirstmas Treat !)
Exercise: None
[此贴子已经被作者于2010/12/20 14:58:11编辑过]
Diet:
Breakfast: 1 bowl vegetable noodle soup+1 poached egg (280+70=350), 1 rice meat ball (dim sum -45) [sub ttl:395]
Snack: 1 M. coffee (30)
Lunch: foodcourt in the mall - 1 bowl Japanese seafood rice noodle soup (300)
Snack: 1.5 all bran raisin cookie (90+35=125), 1 M. coffee (30) [sub ttl: 155]
Dinner: 1/2 small bowl brown rice(140), 1/2 bowl clear pork rib soup(60), 3 small pcs ribs(100), stir-fry bok cai & mushrooms(35), 3 small pcs raised pork feet(201), 1 ferrero - dark chocolate(60)
Drink: 2 cups coffee (M+M), 2 cups green tea, 4 cups water
Total calorie intake: 1,491 (no fruit, too much carb)
Nutrition Facts for 1 Braised Pork Foot:
Calorie: 201, Total Fat: 13.9g (Saturated Fat: 3.76g, Polyunsaturated Fat: 1.334g, Monounsaturated fat: 6.935g), Protein: 19.01g, carb: 0g, Choesterol: 93mg, Sodium: 204mg, Potassium: 29mg.
Exercise:
Morning: treadmill - 50 min. (4.62 miles, 482 cal. jogging @ 5-5.5mph, power walk @ 4mph)
Shopping with friends: 7 hours !
[此贴子已经被作者于2010/12/20 14:49:02编辑过]
[此贴子已经被作者于2010/12/18 23:08:48编辑过]
Diet:
Breakfast: 1 whole wheat steaming bun(156), 1 boiled egg(70), 1/2 cup 1% milk(60), pickles(20) [sub ttl: 306]
Snack: 1 M. coffee (25), 1 M. banana (105), 1 S. mandarin orange (40) [sub ttl:170]
Lunch: 半碗糙米饭(105), 红烧鱼(142), 素炒菜花(45), 肉末豆腐(48),半碗牛肉汤+2块胡萝卜+2块牛肉(100) [sub ttl:440]
Snack: 1.5 块全麦cookie(90+45=135), 1中杯咖啡(25) [sub ttl:160]
Dinner: 虾肉云吞面(面没吃完-300), 干吃一小把granola mix(pumpkin seeds, granola, cranberries-75) [sub ttl:375]
Drink: 2 cup coffee (M+M), 6 cups water
Total calorie intake: 1,451 (carb 吃得太多了!)
Exercise: (101 min.)
Abs and core: 28 min. (pull-ups: 40; crunches> 200, planks)
Treadmill: 61 min. (5.15 miles, 562 cal. Jogging @ 5.0mph, power walk @ 4.0mph)
Stretch: 12 min.
[此贴子已经被作者于2010/12/20 14:47:11编辑过]
三围: Bust - no change; Waist: -1cm; Hip: -1cm 咿, 胸围没减, 莫非是胸肌变厚了? 看来要继续做push-ups 和重量练习啊!
Dec. 20 (Mon.)
Diet:
Breakfast: 1 slice whole wheat toast with egg omelet(110+100=210), 1 L coffee(35) [sub ttl:245]
Lunch: Greek Restaurant ~ 3 oz grilled salmon(175), Greek salad(no feta -120), 1 small pc bread(130) [sub ttl:425]
Snack: 1 M coffee(20), 1/2 rice cracker(18), 1 fat-free yogurt(35) [sub ttl:73]
Dinner: 外卖~ 1小碗干炒牛河(350, 697 卡/490克), 2小碗蔬菜汤(watercress, 100), 2 pcs orange(20), 2勺granola mix(45) [sub ttl: 515]
Drink: 2 cups coffee (M+M), 4 cups water, 2 cups green tea
Total calorie intake: 1,258 (要控制外食!)
Exercise: 70 min.
1) Elliptical: 22 min. (231 cal. Program: Interval)
2) Weight Training: 40 min.
Chest press: 3x10 (20lb)
Pectoral fly (chest): 3x10 (30lb)
Lat pulldown (back): 3x10 (40lb)
Seated row (back): 3x10 (30lb)
Deltoid fly(shoulder, back): 3x10 (30lb)
Shoulder press: 3x10 (15lb)
Lateral raise (shoulder): 3x10 (30lb)
Biceps curl: 3x10 (30lb)
Triceps extension: 3x10 (30lb)
Ab crunches: 3x10 (15lb)
Captain chair (reverse crunch): 3x10
3) Stretch: 8 min.
[此贴子已经被作者于2010/12/20 22:42:39编辑过]
Chic and functional, this bag is roomy enough for your yoga, Pilates or fitness mat, plus all of your other fitness and everyday essentials. Tie closure and a loose, sling fit.
[此贴子已经被作者于2010/12/20 22:39:56编辑过]
Motivation Picture:
[此贴子已经被作者于2010/12/18 23:08:48编辑过]
这个很骠悍，。。你的目标啊？
这个很骠悍，。。你的目标啊？
不算是目标, 不过我喜欢她的肩头, 大腿和腹部肌肉的definition. 抱着橄榄球的那个上臂肌肉(biceps)太"雄壮"了, 不是我的那杯茶. 长相忽略不计.
[此贴子已经被作者于2010/12/21 20:52:55编辑过]
Diet:
Breakfast: 1 small whole wheat bagel (200), 1 hard-boiled egg (70), 1 L coffee (35) [sub ttl:305]
Snack: 1 fortune cookie (30) ~ My fortune reads: Very little is needed to make a happy life
Lunch: 1 big salad (chicken breast, beans, spring mix, spinach, asparagus, walnuts etc.- 220), 1 M. decaf coffee (20), 1 M. organic apple (72) [sub ttl: 312]
Snack: 1 fat-free yogurt(35), 1 rice cracker(35), half low-fat blueberry muffin(150)
Dinner: 3 oz 烤牛肉(160), 沙拉(arugula-20+dressing-60), 2勺granola mix(45), squash汤(no butter-100) [sub ttl: 385]
Drink: 2 cups coffee (L+M), 4 cups water, 1杯乌龙茶
Total calorie intake: 1,252
Exercise: None. Rest (MC)
[此贴子已经被作者于2010/12/22 13:34:14编辑过]
Diet:
Breakfast: 8 oz oatmeal with half tsp sunflower seeds & 1 Tbsp skim milk(200), 1 L. coffee(35) [sub ttl:235]
Snack: 1 small cup of grapefruit (60)
Lunch: Greek Restaurant - 3 oz grilled salmon (175), 1 small Greek salad no feta (100), 1/2 appetizer bread (70) [sub ttl: 345]
Dinner: 1.5杯脱脂牛奶(136), 1杯清鸡汤(80), 5-6小勺granola mix (120), 7个手指巧克力(160) [sub ttl:496]
Drink: 1 cup coffee (L), 10 cups water
Total calorie intake: 1,136 (MC再加上感冒,食欲不振, 除了甜食, 什么都不想吃.)
Exercise: None. Rest (MC)
[此贴子已经被作者于2010/12/22 21:42:25编辑过]
Diet:
Breakfast: 1片全麦吐司(90), 1个荷包蛋(70), 1杯脱脂牛奶(91) [sub ttl:251]
Snack: 5个杏仁(36), 1中杯咖啡(20) [sub ttl:56]
Lunch: 1碗鸡汤虾仁大云吞(320)
Snack: 2块栗子面包(150), 1中杯咖啡(20), 6 oz raspberries(90) [sub ttl:260]
Dinner: 1碗鸡汤虾仁云吞(330), 1份arugula沙拉(15+2 Tbsp dressing-60) [sub ttl:405]
Drink: 2杯咖啡(M+M), 7杯水
Total calorie intake: 1,292
Exercise:
椭圆机: 65分钟(546 卡, Program: Interval, Resistance level: 1 & 8)
拉伸: 12 分钟
[此贴子已经被作者于2010/12/24 10:52:22编辑过]
计步+心跳测量手表(Smart Health): 没有chest strap (图在楼下)
1个可以program的咖啡maker (12杯的)
旅行用咖啡对杯(来自上面送coffee maker的朋友)
3个圣诞树ornaments [From: 朋友家的三只猫 : ) - 太贴心了. 三只猫猫分别是纯黑狸猫, 乌云踏雪, 灰色长毛猫. 我偏心灰色的那只
2本书: Life of Pi (by Yann Martel) 和 Angels (by Marian Keyes). 我很喜欢Marian的书. 看过她的"Sushi for Beginners", "Rachel's Holiday" 和"Anybody Out There". Angels应该是她的成名作.
信封: Starbucks gift card.
信封: 一年Elle 杂志subscription
信封: 商场购物卡 ($100, oh-yeh!)
一只按摩棒
两盒巧克力
一只黑色全皮肩包
一件黑色cashmere毛衣(V领)
一盒绿茶 (龙井)
一罐EA时空胶囊和化装盒
一对ankle weights 和yoga用品
刹不住手了! 还有几件大的, 我又狠手贱地小心翼翼地撕开一边窥视了一番:
最大的那个是duvet
中大的是个貌似慢炖锅一类的. 看上去很高科技.
还有一个包装得太严了, 找不到突破口, 只好罢休了.
等会儿家属回来, 怎么交待啊??!!
[此贴子已经被作者于2010/12/24 10:57:41编辑过]
Digital pedometer/heart rate watch designed fοr petite wrists
S-Pulse heart rate technology delivers precise EKG HR readings
Built-in digital accelerometer counts steps, distance, аnd speed
Integrated calorie burn calculator; 1-touch heart rate sensing
Water-resistant tο 132 feet; 1-year warranty
[此贴子已经被作者于2010/12/23 22:02:49编辑过]
今天没去上班, 闲得发慌, 就...打开了几个小包装的圣诞礼物(写我名字的哈)...偷窥到:
计步+心跳测量手表(Smart Health): 没有chest strap.
1个可以program的咖啡maker (12杯的)
旅行用咖啡对杯(来自上面送coffee maker的朋友)
3个圣诞树ornaments [From: 朋友家的三只猫 : ) - 太贴心了. 三只猫猫分别是纯黑狸猫, 乌云踏雪, 灰色长毛猫. 我偏心灰色的那只.]
2本书: Life of Pi (by Yann Martel) 和 Angels (by Marian Keyes). 我很喜欢Marian的书. 看过她的"Sushi for Beginners", "Rachel's Holiday" 和"Anybody Out There". Angels应该是她的成名作.
信封: Starbucks gift card.
信封: 一年Elle 杂志subscription
信封: 商场购物卡 (oh-yeh!)
一只按摩棒
两盒巧克力
一只黑色全皮肩包
一件黑色cashmere毛衣(V领)
一盒绿茶 (龙井)
一罐EA时空胶囊和化装盒
一对ankle weights 和yoga 用品
刹不住手了! 还有几件大的, 我又狠手贱地小心翼翼地撕开一边窥视了一番:
最大的那个是duvet
中大的是个貌似慢炖锅一类的. 看上去很高科技.
还有一个包装得太严了, 找不到突破口, 只好罢休了.
等会儿家属回来, 怎么交待啊??!!
[此贴子已经被作者于2010/12/23 19:46:27编辑过]
太不自觉了，打屁股
太不自觉了，打屁股
老妖姐别打我! 我今天可是一个好孩子. 早上7:30爬起来打扫卫生. 不到中午就搞完了. 虽然MC没完还感冒, 还是跑去健身房锻炼了一个多小时. 下午就彻底没事干了. 闷得发慌总是想吃东西, 这才开始折腾圣诞礼物哒.
我向家属交待了罪恶行径后, 他只瞪了我两眼. 到也没说什么, 希望他不会在我感冒好了以后再秋后算帐吧. 现在他正在兴致勃勃地捣鼓那只测心跳的表. 哎, 可惜没有给所有的礼物来个全家福. 现在只剩下家属的礼物在圣诞树下了.
[此贴子已经被作者于2010/12/31 21:32:26编辑过]
12-25: 休息
12-26: 跟着DVD做操 (如果有机会)
12-27: 休息
12-28: 回gym锻炼(明天confirm一下gym的节日schedule)
[此贴子已经被作者于2010/12/24 11:24:11编辑过]
Diet:
Breakfast: 8 oz oatmeal (166), 1 hard-boiled egg (70), 1 L coffee (35) [sub ttl: 271]
Snack: 1 small cup grapefruit (60)
Lunch: 3:40才吃上. 12:30领导就让回家过年了. 我先去了gym锻炼, 然后去pick up两个礼物. 差点饿死.
烧豆腐青豆(35), 1根蜜汁排骨(70), 蒜蓉西兰花(30), 素炒豆芽(30), 2口炒米饭(80), 5-6片辣子鸡丁(100) [sub ttl:345]
Snack (5:30): 1中杯咖啡(25), 3个韩国红豆点心(45x3=135) [sub ttl:160]
Dinner (7:30): 6 oz raspberries(90), 1碗清鸡汤(去过油-80), 1 piece Christmas cake (280) [sub ttl:450]
Drink: 2 cups coffee (L+M), 7 cups water, 1杯花茶
Total calorie intake: 1,286 （今天是乱吃一通！）
Exercise: 92 分钟 ~ 圣诞大餐前的挣扎
1) 椭圆机: 50分钟(435 卡, Program: Interval)
2) 重量练习: 30 分钟
Pec. fly: 3x10 (30lb)
Delt. fly: 3x10 (30lb)
Shoulder press: 3x10 (15lb)
Chest press: 3x10 (20lb)
Seated row: 3x10 (30lb)
Lat pulldown: 3x10 (30lb)
Abs crunch: 3x10 (15lb)
Triceps extension: 3x10 (25lb)
Biceps curl: 3x10 (25lb)
3) 拉伸: 12 分钟
[此贴子已经被作者于2010/12/24 23:04:05编辑过]
1) 手抓握的宽度不够(hold wide on the bar)
2) bar拉得太低, 正确位置是在锁骨处, 肘关节要与地面垂直上下运动, 不能向外翻. 否则就是在借肩膀的力量, 而不是练lat肌肉.
按照帅锅的指点做了1个rep. 嘿, 果真是这么回事. 赶紧谢了他. 回家后又research了一下, 贴一个视频:
Lat Pulldown:
Diet:
Breakfast: 1 whole wheat toast with jam (90+30=120), 1 cup skim milk (104), 1 L coffee (30) [sub ttl: 254]
Snack: 1 small coffee (15), a few corn chips (40) [sub ttl: 55]
Lunch: 1 bowl chicken soup with tofu skin, carrots & celery(130), 1 Tbsp rice(40), stir-fry green beans with tomatoes(45), 1 pc honey garlic rib (60) [sub ttl:275]
Snack:1 small coffee(20), 10 gummy bears(85), 1 pc Japanese rice cake(45) [sub ttl: 150]
Dinner: ~Christmas Turkey Dinner~ [Sub ttl: 465]
Main: Roasted Turkey (4 oz skinless breast+1Tbsp gravy-150+60=210)
Side: Baked sweet potatoes(140), cream corns(none for me), boiled beets(45), arugula salad with dried cranberries and toasted almond(70)
Dessert: cup cake (none for me)
Drink: 3 cups coffee (L+S+S), 7 cups water
Total calorie intake: 1,199 ( Right on the bar !! Too much coffee)
Exercise: None. Rest.
~ Got 3 more gift cards today !!! Oh-yeh!
[此贴子已经被作者于2010/12/26 19:19:03编辑过]
mm太有毅力了，向你学习！！ =)
Thanks. tinytoy mm. I will keep it up!
Merry Christmas & Have a Wonderful New Year!
(Sorry I am not home, can't input Chinese right now).
Diet:
Breakfast: 1 whole grain toast(90), 1 poached egg(70), 1 sausage(85), 1 M coffee(35) [sub ttl: 280]
Snack: 3 pcs home-made cookies(small squares-250)
Lunch: 1 bowl pork/celery dumpling noodle soup(240), stir-fry green beans with tomato(30), 1 small honey garlic rib(40) [sub ttl:310]
Snack: 5-6 pcs cookies(chocolate, coconut etc-400), 1 L coffee(35), 1 small tangerine(35) [sub ttl:470]
Dinner: Meatball spaghetti (1 meatball, 250), 1 small tangerine(35), 5 roasted almonds(35) [sub ttl:320]
Drink: 2 cups coffee(M+L), 3 bottles water
Total calorie intake: 1,630 (too much sugar ! Today's total cookie consumption: 650 cal.!!)
Exercise: 26 min.
Jullian Michaels "30 Days Shred" (level 2) - 20 min.
Stretch: 6 min.
[此贴子已经被作者于2010/12/28 0:34:51编辑过]
mm真有毅力，过节还那么认真记日记。
谢谢mm的鼓励. 节假日是我的薄弱环节. 主要是吃得太腐败. 记录一下饮食情况, 至少给自己提个醒: 今天吃多了, 明天要move on, 按计划进行了, 不能fell off the wagon.
LZ有些Sunday的workout长达一个多小时，weight train再加cardio,要及时补充protain噢，不然就不是burn fat,而是burn muscle了。
谢谢mm的提醒. 重量练习后我有喝protein shake. 另外, 基本上每天保证饮食有动物蛋白(鸡蛋, 肉食)和/或 非动物蛋白(豆类).
Diet:
Breakfast: 2 slices whole grain toast (180), 1 poached egg(70), 1 M coffee(40) [sub ttl: 290]
Lunch: half cabbage roll(0.5x125=63), 1 small pork rib(45), stir-fry zucchini(40), 3Tbsp rice(80), 1 small bowl pork feet soup(90) [sub ttl:318]
Snack: 1 L coffee(30), 1 whole bran blueberry muffin(360), 1 donut(apple fritter-300), 8-9 rice cracker(75) [sub ttl: 765]
Dinner: Chinese seafood congee(120), a few pcs Singapore turnip squares(40), 1 broiled pork chop(110) [sub ttl: 270]
Drink: 2 cups coffee(M+L), 4 bottles water, 2 cups green tea
Total calorie intake: 1,643 (even more than yesterday!! No vegetable, no fruit, too much sweets!)
Exercise: None - driving 5+ hours.
Dec. 28 (Tue.)
Diet:
Branch: 韩国海鲜套餐(两口米饭-390)
Snack: 1 大杯咖啡(35), 半个coconut twist面包(1/2x356=178) [sub ttl:213]
Dinner(5:10): 4-5片宫保鸡丁(80), stir-fry snow pea(55), 白灼蒜蓉西兰花(30), 烧豆腐(40), 1块豉汁蒸排骨(50), 1两米饭(70), 两口洋葱炒豆芽(35) [sub ttl: 360]
Snack(7:45): 1 中杯咖啡(30), 1小勺granola mix(40), 1个脱脂酸奶(35) [sub ttl:105]
Drink: 2杯咖啡(L+M), 5杯水
Total calorie intake: 1,068 (今天没吃够! 早上起晚了, 没吃早饭, 明天要恢复常规: 一天5餐)
Exercise (gym): 100 分钟
Abs/core: 25 分钟(push-ups, planks, crunches:180, Captian's chair)
跑步机: 60分钟(4.57 迈, 465 卡, 慢跑@5.2mph; 快走@4.0mph with incline level 4)
拉伸: 15分钟
逛街: 4 小时(除了吃的, 只花了15块大洋!)
[此贴子已经被作者于2010/12/28 22:13:53编辑过]
真是乖孩子。。。我这几天就铲雪去了，全当力量训练了
谢谢老妖姐的夸奖. 我正在气急败坏地计算十二月的减重总数呢. 从12月6号到27号, 三个星期只减了1.9磅. 这是以前一个星期减的量啊! 这个月还有最后一次大餐: Dec. 31 New Year Eve. 大餐前要控制好饮食和运动, 否则十二月整整一个月就要write-off了.
铲雪可是力气活.老妖姐可要悠着点哈!
[此贴子已经被作者于2010/12/29 10:06:41编辑过]
谢谢老妖姐的夸奖. 我正在气急败坏地计算十二月的减重总数呢. 从12月6号到27号, 三个星期只减了1.9磅. 这是以前一个星期减的量啊! 这个月还有最后一次大餐: Dec. 31 New Year Eve. 大餐前要控制好饮食和运动, 否则十二月整整一个月就要write-off了.
铲雪可是力气活.老妖姐可要悠着点哈!
我整12月就没运动，除了挖车！！！
Diet:
Breakfast:1 small whole wheat bagel(200), 1 L coffee(35) [sub ttl:235]
Snack: 1 M. organic apple (72)
Lunch: Steamed fish(cod-80), 1 cup boiled vegetable(beans, corns, carrots-32), 3Tbsp rice(16x3=48) [sub ttl:160]
Snack: 1 small mixed fruit cup(grapes, pineapple, melon-70), 1 scoop protein shake(110), 1 fat-free yogurt(35), 1 M coffee(25), 1 small banana(90) [sub ttl:330]
Dinner: 4 oz pan-fried salmon(145), salad(spinach&sprouts-25, strawberries-25, dressing-100), 1Tbsp granola mix(45), 1/2 chicken finger(80) [sub ttl:420]
Drink: 2 cups coffee(L+M), 6 cups water
Total calorie intake: 1,217.
Nutrition Fact for 1 Tbsp Rice: (Assuming 1/2 cup servings, cooked = 8 Tbsp)
White, long-grain, regular, unenriched, cooked, 12.9 cal
White, medium-grain, unenriched, cooked, 16.2 cal
White, gltinous/sticky, cooked, 21.2 cal
Brown, long-grain, cooked, 13.5 cal
Brown, medium-grain, unenriched, cooked, 13.7 cal
Wild, cooked 10.4 cal
-------------------------------------------------------------------------------------------------------------------------
Exercise: 92 min.
1). Elliptical: 55 min. (535 cal, 5.0 miles, Program: Cross country Training)
2). Weight Training: 25 min.
Pec. fly: 3x10 (40lb)
Rear Del. fly: 3x10 (40lb)
Chest press: 3x10 (17lb)
Shoulder press: 3x10 (15lb)
Seated row: 3x10 (30lb)
Lat pulldown: 3x10 (30-40lb)
Triceps extension: 3x10 (25lb)
Biceps curl: 3x10 (25lb)
3) Stretch:12 min.
[此贴子已经被作者于2010/12/30 11:51:07编辑过]
另外跟lz和其他mm们share 一个tip, 说不定大家都了解，anyway, 有关cardio 的。我从 Body Sculpting Bible for Men 里面看到的。(bf的书)。
作者说做cardio最好的时间有两个，一个是早上，刚起床，不要吃早饭，可以喝杯水， 另一个最佳时机是weight training 以后，马上做cardio.这两种情况下，直接就burn fat. 否则一般时间里cardio运动，至少要20-30分钟后，你的身体才开始burn fat. 在那之前，都是消耗glycogen/肝糖.
这个减重速度很惊人，而且都没有瓶颈期啊。
我整12月就没运动，除了挖车！！！
哎, 不能和你比呀. 在斧头帮混的可都是健身版上的牛人, 身材个个顶呱呱. 少动两下, 挖不挖车都木有关系. 看我这一身肥肉不离不弃的, 只好勤快点儿了.
[此贴子已经被作者于2010/12/30 14:14:37编辑过]
你已经减了16磅了，够意思了。慢慢来， 不然皮肤会打褶，咪咪也要缩水
My girls 已经缩水了, 缩得比臀围还快. 我正在拼命地亡羊补牢, 猛练胸肌呢! 希望明年夏天穿裙子的时候不太悲剧. 和老妖姐的珠峰是不能比啊. 人跟人的差别怎么会这么巨大呐?? 泪奔...
[此贴子已经被作者于2010/12/30 11:54:32编辑过]
LZ能在跑步机上跑50分钟，真是佩服。我跑15分钟，就觉得无聊的要发疯了。
另外跟lz和其他mm们share 一个tip, 说不定大家都了解，anyway, 有关cardio 的。我从 Body Sculpting Bible for Men 里面看到的。(bf的书)。
作者说做cardio最好的时间有两个，一个是早上，刚起床，不要吃早饭，可以喝杯水， 另一个最佳时机是weight training 以后，马上做cardio.这两种情况下，直接就burn fat. 否则一般时间里cardio运动，至少要20-30分钟后，你的身体才开始burn fat. 在那之前，都是消耗glycogen/肝糖.
早上不吃早饭没力气运动啊，还有做完力量之后就跑不动了。这两个时间段对我来说很难啊。
mm, may I join you? Having been trying to lose around around 15lbs for years but did not succeed.
Sure thing ! I have been talking to myself for a while. It's great to have a partner ! Welcome, tinytoy!
If you like, you can write up your goals and weight loss strategy first, and then I'll add your name to the title.
好厉害！！加油加油~~我也再冲最后10磅~~
谢谢鼓励! 我跑去mm的楼里看了updated 照片, mm的体重已经很理想了, 腰身减得也很成功. 接下来塑型就可以了. 针对背部和上臂的锻炼, mm可以搜索一下健身版的精华帖, 有不少好的信息可以借鉴呢!
[此贴子已经被作者于2010/12/30 18:21:28编辑过]
LZ能在跑步机上跑50分钟，真是佩服。我跑15分钟，就觉得无聊的要发疯了。
另外跟lz和其他mm们share 一个tip, 说不定大家都了解，anyway, 有关cardio 的。我从 Body Sculpting Bible for Men 里面看到的。(bf的书)。
作者说做cardio最好的时间有两个，一个是早上，刚起床，不要吃早饭，可以喝杯水， 另一个最佳时机是weight training 以后，马上做cardio.这两种情况下，直接就burn fat. 否则一般时间里cardio运动，至少要20-30分钟后，你的身体才开始burn fat. 在那之前，都是消耗glycogen/肝糖.
谢谢akaenero mm的tips. 我打算下次做Weights + Cardio combo时试一下. 时间分配如下:
Warm-up cardio: 10-15 min.
Weight training: 25-30 min.
Cardio: 30-35 min.
Stretch: 10-15 min.
Total: 75 - 95 min.
我在跑步机上通常运动一个小时, 不过是跑走结合: 跑步15-20分钟+快走5分钟. 有时候是变速跑. 边跑边看电视. 没节目看的时候的确很难受. mm想锻炼的话, 可以跳有氧操: kick-boxing, steps, zumba 都是不错的选择, 保证不boring.
[此贴子已经被作者于2010/12/30 18:24:08编辑过]
牛人，佩服！佩服！
谢谢海蓝蓝mm给我鼓劲! 就按这种强度和频率运动, 过节稍微多吃了点儿, 我的肥膘就赖着不走了. 气愤中, 发愁中…
[此贴子已经被作者于2010/12/30 18:28:25编辑过]
这个帖子太全面太激励人心了，mark！
这个减重速度很惊人，而且都没有瓶颈期啊。
谢谢mm的鼓励, 我还是经历了平台期的, 只是时间比较短: 大概7-8天的样子. 10月或11月有一个星期, 我运动了6天, 吃上也under control, 但是称重结果是只减掉了0.2磅. 后来我调整了运动时间和强度才挺过难关.
貌似我开始新一轮的平台了: 最近的3个星期, 虽然吃得稍微多了点, 但是运动还是基本上保证的. 结果是3周减了不到2磅. 圣诞节后, 我的生活基本恢复到正常轨道上了, 希望体重和三围也乖乖地继续往下降,千万不要出现瓶颈, 平台之类的东西折磨我...
[此贴子已经被作者于2010/12/30 21:48:57编辑过]
Diet:
Breakfast: 8 oz oatmeal (166), 1 L coffee (35) [sub ttl:201]
Snack: 1 small grapefruit cup (60)
Lunch: 1 whole wheat pita (140) with 3 oz cajun chicken breast(3x48/oz=144), carrots & cucumber(40) [sub ttl:324]
Snack: 1 L coffee(35), 1/4 granola square(78), 1 fat-free yogurt with blueberries(60), 1 S apple(76) [sub ttl:249]
Dinner: 2 oz香煎三文鱼(72), 辣鱼块(Basa -190), 蒜蓉苦瓜(1 cup-60), 4Tbsp rice(4x13=52) [sub ttl:364]
Drink: 2 cups coffee (L+L), 6 cups water
Total calorie intake: 2,008 (这个数字好吉利!)
Nutrition Fact for Granola Square:
Calorie: 310, Total fat: 18.8g (Saturated fat: 8.9g), Sodium: 200mg;
Carb: 40.6g (Dietary Fiber: 5.3g, Sugar: 23.8g); Protein: 5.7g
---------------------------------------------------------------------------------------------------------------------------------------------------
Exercise: 80 min.
Kick-boxing: 50 min. (including stretch) ~ feeling so good back to Kick-boxing class !
Abs & core: 25 min. (push-ups: 40; crunches>200; planks, Captain's Chair) ~ my triceps are shaking now!
Stretch for abs: 5 min.
[此贴子已经被作者于2010/12/30 21:45:14编辑过]
[此贴子已经被作者于2010/12/30 15:06:52编辑过]
早上不吃早饭没力气运动啊，还有做完力量之后就跑不动了。这两个时间段对我来说很难啊。
我觉得早上那个时段对一般人来说比较困难。可是weight training 之后不难啊。我自己觉得挺容易实施的。力量半个小时后，再跑上20分钟，最后拉拉筋，就1个小时。也可能是我力量每次时间短吧，反正最后还有劲儿。
Sure thing ! I have been talking to myself for a while. It's great to have a partner ! Welcome, tinytoy!
If you like, you can write up your goals and weight loss strategy first, and then I'll add your name to the title.
Thank you so much mm. Here I am!
5'5 128-130 lbs
Goal: 110-115 lbs
Exercise: 3-5 times per week
从明天早上开始写日记。我准备尝试一下早餐前运动。
早上不吃早饭没力气运动啊，还有做完力量之后就跑不动了。这两个时间段对我来说很难啊。
mm可以只做上肢力量练习, 然后再cardio(跑步机, 楼梯机等), 这样就不会觉得太累了.
体能的提高要循序渐进, 如果做这种routine觉得太疲劳, 就要慢慢来, 逐渐把运动量和强度加上去.
Thank you so much mm. Here I am!
5'5 128-130 lbs
Goal: 110-115 lbs
Exercise: 3-5 times per week
从明天早上开始写日记。我准备尝试一下早餐前运动。
mm, 我把你的名字和目标分别加到标题和第一页了. 我们一起加油啊!!
把这个作为New Year Resolutions之一吧!
你新年不开新贴子？你总共减了差不多２０磅了吧？
我打算在完成减肥任务后再开个新帖 - 塑型. 革命尚未成功, 同志仍需努力!
从8月开始健身到12月28号, 总共减了22磅. 新年前后, 我会贴张照片给老妖姐看看.
[此贴子已经被作者于2010/12/31 12:30:28编辑过]
新年计划 (New Year Resolutions)
多孝顺爸妈. 争取明年回国过春节.
对生活琐事少斤斤计较, 不做无意的假想猜测. Be simple, be straight-forward.
发展自己的兴趣爱好.
多花点时间和精力理财投资.
除了回国外, 争取再出国旅行一次(目标: 意大利, Caribbean)
继续科学的减肥, 塑型, 健身. 多尝试健康饮食的recipes.
鼓励家属多运动, 一起去gym锻炼.
逐渐更新衣柜: 多买高质量好裁剪易搭配的衣物, 少跟风图便宜买鸡肋货.
换工作(目前这份工已经做了近3年了, 该换一换了)
工作上不做push over: 明确roles & responsibilities, 保护好自己, maintain professionalism, 少加班.
[此贴子已经被作者于2010/12/31 11:10:18编辑过]
我打算在完成减肥任务后再开个新帖-塑型. 革命尚未成功, 同志仍需努力!
从8月开始健身到12月28号, 总共减了22磅. 新年前后, 我会贴张照片给老妖姐看看.
真厉害！！！
breakfast: 10 almonds + 5 walnuts, 1 corn, 1 cup of smoothie consists of one half banana, 20 blueberries, 5 strawberries, soy milk, spinach and pollen, one cup of black coffee
exercise: 5lbs dumbbells
to be continued (twisted my ankle at home yesterday morning, will see later if I am able to exercise in the gym)
Lunch: boiled black fungi + a few cauliflowers, two pieces of boiled beef ribs
Snack: blueberries, almonds (ate quite a few today, wish for better self-control tomorrow
Gym:
10 minutes weight training
45 minutes treadmill between 3.3 walking with 5 resistance and 5.5 running, 305 calories in total
5 minutes stretch
Dinner: one whole wheat pita bread, hummus, health salad
[此贴子已经被作者于2010/12/31 19:28:19编辑过]
12/31/2010
breakfast: 10 almonds + 5 walnuts, 1 corn, 1 cup of smoothie consists of one half banana, 20 blueberries, 5 strawberries, soy milk, spinach and pollen, one cup of black coffee
exercise: 5lbs dumbbells
to be continued (twisted my ankle at home yesterday morning, will see later if I am able to exercise in the gym)
Be careful with your injury. I'd suggest you rest for 2-3 days till your ankle heals. Use ice pack on your injured ankle for 1-2 days (reduce inflammation) and then switch to hot towels (improve blood circulation). If you are not feeling better after the holiday, go to see a doctor.
[Source: Women's Health]
Overall health: multivitamins
Colds: Vitamin E - 30 IU. Eat food such as salad dressing, almonds, walnuts, leafy vegetables and whole grains.
Stress: Vitamin C - minimum 60 mg (100% DV). Eat food such as OJ, broccoli, red peppers. You may want to skip an iron supplement if you are taking vitamin C as it boosts the absorption of iron from plant foods by as much as 4 times.
Breast Cancer: Vitamin D ~ 800-1,000 IU per day.
Bones: Vitamin D ~ 400 IU per day. These food are great sources of D: salmon(3.6 oz: 360 IU), sardines(1.75 oz: 250 IU), shrimp(4 oz: 172 IU) and D-fortified milk (8 oz: 100 IU)
Heart Disease: Omega-3 fatty acids - 1,000 mg (supplements) per day. If you eat plenty of cold-water fish, such as white tuna, salmon, sardines and spanish mackerel, you likely don't need a supplement.
Fatigue: 1) Iron - aim for 18 mg per day if you're a woman of childbearing age, because you lose iron during your period. Never take more than the upper limit of 45 mg. High doses promote inflammatory problems like arthritis and may cause liver damage. If you eat meat, your body absorbs the "heme iron" in beef, shellfish and porltry better than it does the "non-heme iron" from vegetables, grains, dairy and eggs. Add some lean meat and shellfish to your diet a few times a week. And when you do load up on nonmeat sources, pari them with a vitamin C-rich food, it will help your body access non-heme iron. 2) B-Complex - athletes is deficient in key B vitamins: B6, B12, folate, riboflavin and thiamine. When you lack Bs, your lactic acid levels rise faster. Be sure your multivitamin contains 100% of the DV for most B vitamins. Good sources for Bs include lean meats like turkey for B12, bananas, tuna, and whole grains for B6 and low-fat milk for riboflavin.
Depression: Omega-3 fatty acids - shoot for two servings of fish a week, or take 1,000 mg of fish-oil capsules daily.
[此贴子已经被作者于2010/12/31 12:28:35编辑过]
Diet:
Breakfast: 1/3 low-fat fibre & fruit muffin(1/3x340=114), 1/4 granola square(78), 1 L coffee(35) [sub ttl: 227]
Lunch: a big salad(spinach+celery+caesar+cherry tomatoes+2 asparagus+beets-60, 4 cocktail shrimps-4x6.7=27, 1Tbsp chickpeas-46, 1Tbsp kidney beans-13, 2 oz chicken breast-65, dressing-50, 1 boiled egg-70) [sub ttl:331]
Dinner: New Year Eve Dinner [sub ttl: 1,026]
Appetizer: shrimp dumpling soup (2 dumplings, 128)
Main: 4 oz pan-seared salmon(145), roasted asparagus & tomatoes(110)
Dessert: 2 pcs caramel crunch cake(570), 1 M coffee(25), 10-12 cherries(12x4/cherry=48)
Drink: 2 cups coffee, 5 cups water
Total calorie intake: 1,584 (not too bad!)
Exercise: no gym exercise.
Shopping/walking: 90 min.
[此贴子已经被作者于2010/12/31 21:56:17编辑过]
Be careful with your injury. I'd suggest you rest for 2-3 days till your ankle heals. Use ice pack on your injured ankle for 1-2 days (reduce inflammation) and then switch to hot towels (improve blood circulation). If you are not feeling better after the holiday, go to see a doctor.
dear, thanks. I checked with a sports pt before exercising and was very careful the whole time. I'll wrap it up with a hot towel tonight. =)
1. 8月中减肥前 - 惨不忍睹:
2. 控食运动双管起下. 11月底减重16磅 - 能见人了:
3. 减肥4个半月后: 12月31号共减22磅 - 完成第一阶段减肥目标了, 继续向长期目标挺进, 路漫慢啊....
Note: 真人比照片要壮实一些. 黑色会产生收缩效果哈!
-----------------------------------------------------------已奖， by meso
[此贴子已经被作者于2011/5/6 10:58:46编辑过]
22磅，太厉害了！
re
[此贴子已经被作者于2010/12/31 23:01:09编辑过]
真好看！向mm学习~
Breakfast: harvest porridge + milk, black coffee, around 300 calories, some almonds and walnuts, and a handful of dates
exercise: treadmill, 35 minutes, 288 calories
snack: pear
lunch: Korean beef ribs, small dishes
dinner apple with fage yogurt, one slice of mango
祝愿大家新年好运，心想事成！！！
[此贴子已经被作者于2011/1/1 22:15:25编辑过]
fengge妹妹，恭喜了。你是健身房的一大楷模，要向你学习
咳咳, 我是跟着老妖姐姐的帖子练的呀! Push-ups, 200个以上的crunches再加上重量练习都是从JJ的帖子里学来的. 谢谢老妖姐过去一年对我的支持.
祝新年快乐, 心想事成!
[此贴子已经被作者于2011/1/4 9:06:14编辑过]
真好看！向mm学习~
Partner, 新的一年开始了, 我们要一起努力啊!
[此贴子已经被作者于2011/1/4 9:06:47编辑过]
2011年分界线
Get Ready for 2011 !
[此贴子已经被作者于2011/1/1 15:10:09编辑过]
早上量了三围和体重做为新年起点. 以后体重还是每周称一次(周日); 三围每两周量一次(周日).
Week 8 称重(Dec. 28-Jan.1): -1.0 lb. Oh-yeh!
三围(Dec. 20-Jan.1): 胸围: - 0.5cm; 腰围: - 2cm; 臀围: -0.5cm
Diet:
Breakfast: 1 块caramel crunch蛋糕(290), 1 中杯咖啡(25) [sub ttl:315]
Lunch: 1个全麦pita(140) 夹1oz cajun鸡胸肉(33), 蕃茄, 黄瓜片, 凉拌笋瓜, 黄豆芽, 胡罗卜(所有素食:70) [sub ttl:243]
Snack: 1中杯咖啡(25), 1/4块granola square(73), 12-13个樱桃(13x4=52), 1盒脱脂酸奶(35) [sub ttl:185]
Dinner: 5oz清蒸halibut(200), 1大碗猪大排清汤(没吃排骨,100), 橄榄菜炒豆角(80), 2口caramel 蛋糕(100) [sub ttl:480]
Drink: 2中杯咖啡, 6杯水, 2杯绿茶
Total calorie intake: 1,223 (蛋糕真是我的weakness啊!)
Exercise: 90 分钟
跑步机:80 分钟(6.08迈, 627卡, 慢跑@5.2 & 5.4mph, 快走@4.0mph incline @4.5) ~多加的20分钟attribute to the cake!
拉伸: 10 分钟
[此贴子已经被作者于2011/1/4 9:07:55编辑过]
Partner, 新的一年开始了, 我们要一起努力啊!
恩呢。。。我刚刚发现，我们一般高，而且现在居然起点都一样！yeah!! 加油
四个月能健康减下去这么多非常的考意志力阿。向MM学习！再接再厉！
谢谢purplerain mm的鼓励, 大家一起加油, 争取早日达到目标!
BTW, mm是不是Prince的fan啊? 我有他的DVD "Purple Rain"呢! (图见楼下)
January 2011 Exercise Calendar
Mon. T ue. Wed. Thu. Fri. Sat. Sun.
1 2
Jogging Weights+Abs
3 4 5 6 7 8 9
Elliptical Jogging Rest+Stairs Abs+WTs+Stairs Jogging Abs+Cardio Weights+Cardio
10 11 12 13 14 15 16
Rest Elliptical+Abs Treadmill+WTs Kickboxing+Elliptical Jogging Rest+Abs Cardio
17 18 19 20 21 22 23
Elliptical Treadmill+WTs Elliptical+Bike Kickboxing+Abs Shopping/Walking Walking+Abs WTs+Cardio
24 25 26 27 28 29 30
Jogging Elliptical+Abs Rest Kickboxing+WTs Jogging Elliptical+Abs WTs+Jogging
31
Rest
Legend:
Blue: gym workout
Pink: no gym exercise, but moderate-level house work or walk > 2 hours
Red: Rest
Black: exercise<1 hour
[此贴子已经被作者于2011/1/31 12:11:51编辑过]
变化好大~~~我要向楼主学习~~
谢谢! 恭喜mm减肥成功, 新年只剩下打造线条了.
22磅，太厉害了！
谢谢逗逗! 哎, 我的基数大, 刚开始的时侯减得快, 现在速度慢下来了.
re
谢谢boobii mm. 新年一起努力健身!
breakfast: harvest porridge, black coffee, nuts and dates
lunch: pita bread with salad, mint tea
exercise: 2 hours walking with bf =)
dinner: none
[此贴子已经被作者于2011/1/3 13:05:08编辑过]
楼主好厉害啊，要像你学习！！！
谢谢鼓励! 祝summergreen mm新年快乐!
Diet:
Breakfast: 大半个全麦pita夹1根香蕉(90+110=200), 1中杯咖啡(20) [sub ttl:220]
Lunch: 韩国海鲜豆腐套餐(1个鸡蛋, 半碗紫米饭, 小菜, 2个虾, 豆腐 - 400)
Snack: 1盒脱脂酸奶(35), 3 oz raspberries(3x15/oz=45), 5个杏仁(35), 1中杯咖啡(25) [sub ttl:140]
Dinner: 1碗chili(牛肉-355), whole grain 法式面包(150) [sub ttl:505]
Drink: 2中杯咖啡, 4杯水, 1杯大麦茶
Total calorie intake: 1,265 (蔬菜没吃够.)
Exercise: Gym - 85分钟 (cardio, weights, abs 都有了!)
上午: 逛街 - 2个半小时
下午: gym (gym里人好多啊! 比平时多一倍. 大概那些新面孔都把加入gym作为New Year Resolutions 之一吧!)
1) Warm-up: 跑步机 - 11分钟 (52卡)
2) Abs/core: 30 分钟 (push-ups: 40; ab crunches>220; Captain's Chair, planks, back)
3) 重量练习: 32 分钟
Pec. fly: 3x10 (35-40lb)
Del. fly: 3x10 (35lb)
Chest press: 3x10 (25lb)
Seated row: 3x10 (30lb)
Shoulder press: 3x10 (15lb)
Lat pulldown: 3x10 (40lb)
Biceps curl: 3x10 (25lb)
Triceps extension: 3x10 (25lb)
Back extension: 3x10 (90lb)
Hip adduction: 3x10 (90lb)
Hip abduction: 3x10 (90lb)
4) Stretch: 12 分钟
[此贴子已经被作者于2011/1/4 9:13:22编辑过]
breakfast: nuts, dates, apple and half a cup of fage whole milk yogurt
lunch: apple + fage 0% fat yogurt
snack: black coffee
刚刚看到lz的前后对比照，真是太明显了，mm的健身日记是我每天必看的，有时候想偷懒的时候，看看你的健身日记，就能force自己去动一动,其实我们有很多共同点，身高一样，起始体重也差不多，不同的是,mm坚持得太好了。新的一年里继续加油呀！
谢谢花mm的鼓励! 现在运动对我来说不单是为了减肥健身, 同时还是减压的工具. 每次kick boxing的时候, 就把白天不顺心的事当做假想敌, 50分钟的拳打脚踢后, 估计敌人已经被我揍得希烂了, 我的气也出了, 又高高兴兴地做事去了.
今天去gym锻炼, 也学花mm爬了三层楼没做电梯, 我边爬边听ABBA 的"Mama Mia", 还跟着唱了一段"Dancing Queen" (楼梯间没人哈! 不然会吓死人的!), 感觉好爽啊! 打算在新年里向mm学习, 多走楼梯了.
mm新年一起加油!!
[此贴子已经被作者于2011/1/4 9:16:30编辑过]
Diet:
Breakfast: 1片全麦吐司夹1Tbsp果酱(90+35=125), 1杯无糖豆浆(80), 1中杯咖啡(20) [sub ttl:225]
Lunch: 1小碗chili(278), whole grain法式baguette(7cm-182卡) [sub ttl:460]
Snack: 1中杯咖啡(20), 1盒脱脂酸奶(35), 3 oz raspberries(3x15/oz=45) [sub ttl:100]
Dinner: 1碗白粥(300g-115), 蚂蚁上树(100g-198), 3-4勺鱼汤(3块鱼-72), 红辣茭炒豆芽(45), 凉拌三丝(笋瓜, 胡罗卜,吉梗菜-45) [sub ttl: 475]
Drink: 2中杯咖啡, 6杯水, 1杯绿茶
Total calorie intake: 1,260 (这个蚂蚁菜要少吃, pure carb+bad fat!)
蚂蚁上树(100克)的营养信息:
Calorie: 198; Carb: 33.5g; Fat: 6.6g; Protein: 2.1g; Fiber: 0.7g
-----------------------------------------------------------------------------------------------------------
Exercise: Gym - 77 min.
椭圆机: 65分钟 (638卡, 5.47迈, Program: Cross Country Training)
拉伸: 12分钟 (今天拉伸得很彻底: 垫上+Stretch machine)
按摩椅: 15分钟 (舒坦啊!)
爬楼梯: 3层 (新项目, 要坚持下去!)
[此贴子已经被作者于2011/1/4 9:20:36编辑过]
谢谢花mm的鼓励! 现在运动对我来说不单是为了减肥健身, 同时还是减压的工具. 每次kick boxing的时候, 就把白天不顺心的事当做假想敌, 50分钟的拳打脚踢后, 估计敌人已经被我揍得希烂了, 我的气也出了, 又高高兴兴地做事去了.
今天去gym锻炼, 也学花mm爬了三层楼没做电梯, 我边爬边听ABBA 的"Mama Mia", 还跟着唱了一段"Dancing Queen" (楼梯间没人哈! 不然会吓死人的!), 感觉好爽啊! 打算在新年里向mm学习, 多走楼梯了.
mm新年一起加油!!
你可真彪悍，大肆人不偿命啊。哈
Jan. 3 (Mon.) ~ 最后一天假期!
Diet:
Breakfast: 1片全麦吐司夹1Tbsp果酱(90+35=125), 1杯无糖豆浆(80), 1中杯咖啡(20) [sub ttl:225]
Lunch: 1小碗chili(278), whole grain法式baguette(7cm-182卡) [sub ttl:460]
Snack: 1中杯咖啡(20), 1盒脱脂酸奶(35), 3 oz raspberries(3x15/oz=45) [sub ttl:100]
Dinner:
Drink: 2中杯咖啡, 5杯水
Total calorie intake:
Exercise: Gym - 77分钟
椭圆机: 65分钟 (638卡, 5.47迈, Program: Cross Country Training)
拉伸: 12分钟 (今天拉伸得很彻底: 垫上+Stretch machine)
按摩椅: 15分钟 (舒坦啊!)
爬楼梯: 3层 (新项目, 要坚持下去!)
妹子， 椭圆机的卡路里数很哄人的， 不过，和跑步换着来免得boring
你可真彪悍，大肆人不偿命啊。哈
哈! 我还有更彪悍的呢: 公司有一个Director 以不爱打理比他级别低的人而著称. 我发email 给他, 他通常是不会马上回复的, 除非是我的Director直接问他. 有一次boxing 他是我的"假想敌". 大概是我假想得太认真了, 下午开会碰到他时, 我居然楞了一下. 脑子里出现的第一个问题是: 咦, 这个人怎么还在公司?
[此贴子已经被作者于2011/1/4 9:22:05编辑过]