五月总结： 这个月锻炼了15天，比四月份还差，原因是生了一个星期的病。饮食份量正常，开始吃有机食品（牛奶，鸡蛋，肉类，苹果，芹菜等），扔掉了很多以前觉得还不错的东西（energy bar, american cheese etc.)，希望能避免化学/荷尔蒙添加剂，调整内分泌。体重以平稳的速度继续下降。这个月买了新称，以后的数字里会有body fat, body water, bone mass等等数据来对比。六月份要回国，呵呵，不苛求了，主要是饮食上量的控制，锻炼就靠走路了，N年没回去了，需要到处走走。
5月31号：旧称 -- 体重 116.6磅, BMI 20.7。 新称 -- weight 117.6 lb，body fat 22.9%， body water 56.3%， bone mass 5.9%
Exercise 70min: 20 min treadmill 10 min weight training( lat pulldowns, hightwist, chest press) 10 min interval treadmill (3.3mph/6.6mph) 10 min weight training( lunge with weight, shoulder press, triceps extensions) 10 min treadmill with 3% incline 4x1 min plank 5 min strech
Daily Calories Balance Sheet:
Food: +1380 （比我想象的至少要多100卡！看来记录一下还是有用的）
Exercise: -500
Total: +880 Current BMR: 1033 TDDE = Current BMRx1.55 = 1600 Final Calories Result: 884 - 1600 = -716 (-~1/5lb)
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years) Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years) Activity Multiplier：
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 今日总结： 从来没这么仔细的算过热量跟蛋白质！基本上今天的量还不错，吃得很好（最近有意识增加了蛋白质），锻炼的也不错， 哈哈！最后总的消耗了700卡左右，大约1/5磅肉，按这个速度，一个星期可以减一磅左右。
Food: Breakfast: 3/4 cup cooked oatmeal(120), 1 egg(78), 1/4 cup yellow bell pepper(10), 1 tbsp flaxseeds(40), L cup of coffee with 1/2 tbsp 10% cream(20) Snack: none Lunch: 1 cup beans/whole grains rice(200), 50g 红烧牛肉 lean beef(100), 25g 水煮鱼 fish(30), 1.5 cups mixed veggies (96) Snack: 2 kiwi (50), 1 grapefruit (100), a few nuts (50)
Dinner: 1.5 cup mixed veggies (96), 水煮鱼汤(80)， 1/2 cup yam noodle (80)
Exercise 70min: 10 min treadmill @ 4.5 10 min weight training ( shoulder/chest press, abs, back) 10 min sprint treadmill (3.3/6.6 mph, 20s/40s) 10 min weight training ( lunge, abs, legs extension) 10 min treadmill @4.2 with 4% incline 3 x 1min plank 5 min streach
Food 2000: Breakfast: 1.5cup skim milk(135), 1/2 cup high fiber cereal(150), 1 tbsp flaxseeds(40), L cup coffee with 1/2 tbsp 10% cream (20) 2 cup mixed berries(140).
Snack: 1 energy bar (160)
Lunch/Dinner: 一顿丰盛的中餐（ 海鲜粥，鳗鱼炒饭，豆腐， 蒜蓉芥兰）大概 1000?
Snack: 1 cup nuts (400 - 500) ----hmmm...overeated...大概因为mc的原因
Exercise 150min: 150 min hiking/walking 2.25mph(450)
Food 1515: Breakfast: 1 egg(90), 1/4 cup oatmeal(30), L cup coffee with 1/2 tbsp 10% cream (20) Snack: 1 peach (40)
Lunch: 1 cup whole grains/beans rice(200), 80 g lean beef(160), 2/3 cup broccoli (20), 1/2 tbsp olive oil(60)
Snack: 2 small yam (60), 1 slice fat-free cheese (30), few nuts (80), 1 fat-free yogurt (35)
Dinner: 1 slice pizza (200), 1/2 cup skim milk(100), 1/2 cup high fiber cereal (150), a few nuts(80), 1 energy bar (160)
Exercise 50min: 10 min treadmill @ 3.5 with 3.5% incline 10 min weight 10 min fat-burn treadmill program 10 min weight 10 min treadmill @ 3.5 with 5.5% incline
Food 1515: Breakfast: 1 egg(90), 1/4 cup oatmeal(30), L cup coffee with 1/2 tbsp 10% cream (20) Snack: 1 peach (40)
Lunch: 1 cup whole grains/beans rice(200), 80 g lean beef(160), 2/3 cup broccoli (20), 1/2 tbsp olive oil(60)
Snack: 2 small yam (60), 1 slice fat-free cheese (30), few nuts (80), 1 fat-free yogurt (35)
Dinner: 1 slice pizza (200), 1/2 cup skim milk(100), 1/2 cup high fiber cereal (150), a few nuts(80), 1 energy bar (160)
Exercise 50min: 10 min treadmill @ 3.5 with 3.5% incline 10 min weight 10 min fat-burn treadmill program 10 min weight 10 min treadmill @ 3.5 with 5.5% incline
Food : Breakfast: 1 egg(90), 1 fat-free yogurt (35), 1/2 tbsp flaxseeds, few nuts (30), L cup coffee with 1/2 tbsp 10% cream (20) Snack: 1 small yam (30) Lunch: 2 cup mixed veggies, 1/3 cup potato, 100g beef tripes, 2.5 slices whole wheat/whole grains/nuts banana bread (200)
Snack: 1 small yam (30), 1 orange , 1 kiwi, a few nuts
Dinner: none (貌似中午吃多了，晚上一点也不饿，吃了点零食就）
Exercise 45min: 10 min treadmill @ 3.7 with 3.5% incline 10 min weight 10 min fat-burn treadmill program 10 min weight 5 min treadmill @ 3.7 with 5.5% incline
Food 2000: Breakfast: 1.5 cup skim milk(120), 2/3 cup high fibre cereal(180), a few nuts(50), L cup coffee with 1/2 tbsp 10% cream (20) Snack: none Lunch: 1 cup whole grains/beans rice(200), 100 g lean beef(160), 1.5 cup mixed veggies, 1/2 tbsp olive oil(60) Snack: 1 apple (95), 2 small yams (60)
Dinner: 1 cup high fibre cereal (270), 2/3 cup cashew(500!!!), 1 eggplant(100), 50g lean beef(80)
Exercise 45min: 10 min treadmill @ 4.2 10 min weight (back, chest, leg) 10 min interval treadmill @ 3.3/6.6 10 min weight (shoulder/back, abs, leg) 5 min strech
Exercise 65min: 200 m rowing machine 20 min treadmill ( 5 min @ 4.2, 15 min interval 3.3/6.6, 60s/30s) 30 min weight training ( chest, back, abs, shoulder) 4 x 1 min plank
15 min treadmill @ 4.3 10 min weight training (chest, back, abs) 15 min treadmill interval @ 3.9/6.9 40s/20s 10 min weight training (shoulder, leg, chest) 15 min treadmill @ 4.5 with 3% incline 3 x 1 min plank 4 x 30s side plank 5 min strech
15 min treadmill @ 4.3 10 min weight training (chest, back, abs) 15 min treadmill interval @ 3.9/6.9 40s/20s 10 min weight training (shoulder, leg, chest) 15 min treadmill @ 4.5 with 3% incline 3 x 1 min plank 4 x 30s side plank 5 min strech
1.To Achieve New Goals I work out because I discover something new about myself each week. Sure, I want to get a flat stomach and look toned, but now that's really more a happy byproduct.
It's being able to finally touch my toes in yoga, that extra gear in spin class, putting that extra 10 pounds on the weight machines, or putting in the extra mile (literally!) when I run.
2. To Feel Happier For endorphins! I'm a kinesiology major, and 90 percent of my college education is dedicated to the physiological benefits of exercise. Being in class and not being an avid exerciser was almost hypocritical. So, with that motivation, I started going to my campus gym and found myself feeling better about myself.
3. To Build Stamina I love the great outdoors. However, as I entered middle age, I noticed that after a great weekend of hiking and climbing, it took more than a week to recover from the achiness that kicked in on Monday.
Also, I’ve had several spine surgeries, the pain from which was becoming nearly debilitating. So I began working out throughout the week, starting with only a few minutes at first, and building up to my current "power hour" of [cardio]. Now not only do I not need meds for spine pain, but I have much more energy to hike all day long without suffering any [pain later].
4. To Have Your Cake (and Eat It Too!) I eat healthily, but rarely deny myself the cake and cookies that are all too often up for grabs in the kitchen at work. With my genes already working against me—diabetes and obesity on my maternal side and heart disease on my paternal side—I work out to ensure my life is long and healthy as well as [to look good].
谢谢MM！你说的有道理，我刚开始是隔天做上下身的，后来看了321 workout的routine, 才混在一起的，有点乱了。。。 (sorry I can't type Chinese at this moment)
I am not sure you are using free weights or equipment for your weight training. If you are able to exercise the same muscle group and do planks daily, the weight you chose might be too light.
Some thoughts to share with you. It's just personal preference, don't take it too seriously: I tried 321 workout earlier and am doing circuit training now, I have a mixed feeling on this training regime:
1) The science behind it is that resistance exercise can increase blood flow to your active muscles but could slightly causes the arteries to stiffen; while cardio can decreases stiffness in the arteries but does not increase blood flow. Therotically, the combination of these two will be ideal to your heart. But the science did not indicate whether it's the best for weight loss or body scuplt. It seems to me 10-20 min. cardio is too short to burn fat.
2) It's great to have weights, abs and cardio all in one, but at the same time, it's too busy by huaren.using from one routine to the other every 10-20 min. I prefer more focused training.
3) 321 or circuit requires good stigma and each circuit is explosive, for this reason, I'd like to keep one circuit training per week, but don't want to do too much.
I am not sure you are using free weights or equipment for your weight training. If you are able to exercise the same muscle group and do planks daily, the weight you chose might be too light.
Some thoughts to share with you. It's just personal preference, don't take it too seriously: I tried 321 workout earlier and am doing circuit training now, I have a mixed feeling on this training regime:
1) The science behind it is that resistance exercise can increase blood flow to your active muscles but could slightly causes the arteries to stiffen; while cardio can decreases stiffness in the arteries but does not increase blood flow. Therotically, the combination of these two will be ideal to your heart. But the science did not indicate whether it's the best for weight loss or body scuplt. It seems to me 10-20 min. cardio is too short to burn fat.
2) It's great to have weights, abs and cardio all in one, but at the same time, it's too busy by huaren.using from one routine to the other every 10-20 min. I prefer more focused training.
3) 321 or circuit requires good stigma and each circuit is explosive, for this reason, I'd like to keep one circuit training per week, but don't want to do too much.
good point! the benefit of 321 workout is its not that boring so i can keep doing it. I am thinking to alternate my routine now to combine 1 day cardio and 1 day mixed training together, and focus on one part of muscles each time, lets see the result.
Food 1700: Breakfast: 1/2 tbsp 10% cream(20), 1/2 cup skim milk(45), 1/2 cup high fibre cereal, 1/2 tbsp flaxseeds(20), a few nuts (40)
Snack: 1 peach (40)
Lunch: 1 cup whole grains/beans rice(200), 150g beef/fish (300), 1 cup veggie (60)
Snack: 1 orange (80)
Dinner: 2 slice whole wheat bread (70), 50g beef (70), 1 cup ice cream(600), 1 fat-free yogurt (35) + flaxseeds (20) + a few nuts (50)
Exercise 75min:
25 min treadmill ( 10 min warm up, 15 min interval 3.3/6.6) 40 min weight training ( legs) 10 min treadmill @ 4.2 with 5% incline ---------------------------------------- 3 x 1 min plank 100 crunches
10 min treadmill warm up @ 4.2 10 min weight training ( back - upper back and lower back) 12 min treadmill interval (3.3/6.6) 10 min WT ( back - upper back and lower back) 5 min treadmill @ 4.2 with 5% incline 5 min treadmill interval (3.3/6.6) 2 x 1min plank 5 min strech
Food : Breakfast: 1/2 tbsp flaxseeds, 1/3 cup veggies, 1/4 cup high fibre cereal, 1/2 cup skim milk, 1/2 tbsp 10% cream (20)
Snack: 2 high fibre crackers(40)， 1 cup fruit (papaya, grapefruit) Lunch: 1 cup whole grains/beans rice, 1.5 cup veggies, 100g grilled chicken breast (200)
Food : Breakfast: none (昨天晚上暴了。。。) Snack: 1 small yam, 1 cup papaya Lunch: 1/2 cup whole grains/beans rice, 2 cup veggies, 100g grilled chicken breast, 5 crackers (100)
Snack: 1 peach, 1 orange
Dinner: chocolate almonds (400) 总算吃完了！, 1 cup 小米粥, 1 cup veggie, 100g grilled chicken breast
Exercise 35min:
30 min treadmill @ 4.2 with 0.5% 10 min weight training (left leg lunge, right calve lift, left back lift, left leg extension) 今天早上明显感觉左边小腿，右边大腿，右边后背，右边上下臂酸疼）
本人的一点背景：从小就是个小胖子，全是坏习惯， 饮食习惯：12分饱是正常，不喜欢吃蔬菜，喜欢味道重/油大的饭菜。锻炼习惯：无！体育课是我最头疼的课程，觉得自己在这方面就是没有救的。平时不喜欢动，性格安静。每个都是导致我over-weight的原因，加上天生新陈代谢慢，便秘的问题从小就有，还没有得到重视。唉。。。。
现在的情况：从4，5年前开始，陆陆续续开始锻炼，开始发展各种爱好，hiking, badminton, tennis, jogging/running...etc. 慢慢调整自己的饮食，从无盐不欢到可以吃刚煮出来什么都不放的蔬菜，从三年前左右开始放弃white rice, white bread， white flour, 现在除了出去饭局，家里没有白米，白面，白面包。
俺要解决的问题：
上身胖：手臂，腰，简直不能看。
下身不太胖，但是缺乏力量。
身上泡泡肉太多，几乎没有肌肉。
一月中旬体重：127 lb
现阶段的具体计划（Mar. Apr. May.):
1. 一周3-5次cardio，包括长距离一个小时左右中等强度的cardio接合短时interval cardio。
2. 一周3-5次weight training, 重点upper body。
3. 饮食应包括protein, low GI carb, good fat。 每天的总热量在1200-1300左右。
三月总结：
这个月锻炼了25天， 饮食控制得不错，偶尔有点暴食，基本上还是符合标准。体重没怎么变，从2月初开始锻炼到现在总共大概减了4 - 5 磅，但是身形减了不少，结论是长了肌肉。目前belly fat 还是不可接受，成了我每天去锻炼的动力，看到那些肥肉，就没啥犹豫的了。。。
三月31号：体重 121磅, BMI 21.4。肚脐77cm, 腰围 71 cm, 上臂围 28 cm。（根据最新的90天活动，我的理想体重是108，任重道远啊啊啊啊啊！！！）
四月总结：
这个月锻炼了18天，明显比三月份差，原因是天气转暖了，开始户外活动，所以锻炼的量有的时候控制得不好，导致过量以至不能坚持。饮食还是时有过量，不过不打算太苛刻了，我的计划是长远的目标，希望能一直坚持下去的，热量太少不现实。体重稳中有降，体型倒是没怎么变。五月份的户外运动会更多，不想太follow gym plan了，只要坚持锻炼就行，饮食上继续portion control，能控制的时候一定要控制，希望重量能再降2-3磅。
跑步的一点改变：以前户外跑的时候不知道加速度，晃晃悠悠的，昨天开始户外也能跑到6m了，坚持了25分钟，明显感觉腿部腰部力量上来了，这跟几个月来的
力量训练很有关系。五月份继续户外的中高速跑，持续增加速度，时间控制在30分钟左右。
四月30号：体重 119磅, BMI 21.1 。体围基本没变。
五月总结：
这个月锻炼了15天，比四月份还差，原因是生了一个星期的病。饮食份量正常，开始吃有机食品（牛奶，鸡蛋，肉类，苹果，芹菜等），扔掉了很多以前觉得还不错的东西（energy bar, american cheese etc.)，希望能避免化学/荷尔蒙添加剂，调整内分泌。体重以平稳的速度继续下降。这个月买了新称，以后的数字里会有body fat, body water, bone mass等等数据来对比。六月份要回国，呵呵，不苛求了，主要是饮食上量的控制，锻炼就靠走路了，N年没回去了，需要到处走走。
5月31号：旧称 -- 体重 116.6磅, BMI 20.7。
新称 -- weight 117.6 lb，body fat 22.9%， body water 56.3%， bone mass 5.9%
六，七月总结： 六月基本在中国过的，加上七月的第一个星期。可想而知，混乱啊，吃的锻炼的，都没法好好坚持。国内回来以后调整时差用了一个星期，然后打网球了N次，还没有能够恢复之前的锻炼频率跟强度，直接的影响是早上起来得晚了，晚上到点也没那么困了，BM的问题也比以前严重。。。饮食方面，回国就别提了，虽然没什么胃口，毕竟是回国，也是贪吃了不少面食，蔬菜水果什么的量肯定不够，回来以后饮食逐渐清淡，但是因为工作太忙，自己做饭很少，出去吃很难营养全面。
体重在这两个月里上下波动，现在在117左右平衡了。
八月计划 -- 尽快恢复早上去gym的习惯，回到以前的作息时间，尽快恢复自己做饭，掌握营养，恢复一个好循环。体重目标，再稳中有降2磅左右。
[此贴子已经被作者于2011/7/30 11:24:45编辑过]
Food:
Breakfast: Yogurt(35) + nuts(4almonds and 2 tbsp cashew)(126) + 1/2 tbsp ground flaxseeds(20), L cup coffee +1/2 tbsp 10% cream(20) + 1 slice fat-free cheese(30)
Snack: 1 Medium orange (130)
Lunch: 2 cups of mixed Veggies(236) + 100g lean beef(200) + 1/2 tbsp olive oil(60) + 1 whole wheat pita (100)
Snack: 1.5 cups Blueberry (125)
Dinner: 1.5 cups of mixed veggies(90) + 50g fish(40) + 1/2 tbsp veggie oil(60)+ 2 bites of whole wheat/nuts banana bread (25)
Protein: 62g (need 122lb x 0.5 = 61g)
Exercise 70min:
20 min treadmill
10 min weight training( lat pulldowns, hightwist, chest press)
10 min interval treadmill (3.3mph/6.6mph)
10 min weight training( lunge with weight, shoulder press, triceps extensions)
10 min treadmill with 3% incline
4x1 min plank
5 min strech
Daily Calories Balance Sheet:
Food: +1380 （比我想象的至少要多100卡！看来记录一下还是有用的）
Exercise: -500
Total: +880
Current BMR: 1033
TDDE = Current BMRx1.55 = 1600
Final Calories Result: 884 - 1600 = -716 (-~1/5lb)
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm)
- (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X
ht in
cm) - (4.7 X age in years)
Activity Multiplier：
Sedentary = BMR X 1.2 (little or no exercise, desk
job)
Lightly active = BMR X 1.375 (light exercise/sports
1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports
3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7
days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports
&
physical job or 2X day training, i.e marathon,
contest etc.)
今日总结：
从来没这么仔细的算过热量跟蛋白质！
[此贴子已经被作者于2011/3/15 21:29:37编辑过]
跟你一起，互相监督，练点儿肌肉出来。
天啊，你的 treadmill interval 是3.3/6.6 啊，我的是3.3/4.4。
不过没关系，我们是跟自己对比，不是吗？
================
做个电梯吧：
三月的健身日记：4楼
五月的：146楼
六月的：303楼
[此贴子已经被作者于2011/6/1 11:01:05编辑过]
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
我今天晚上超级不想动。上网来看了一下咱们的这个帖子，决定稍微动一下。其实，就是这个头不好开。一旦动起来了，也就能坚持半个小时以上了。
幸福啊。
恭喜恭喜！ 你的记录好详细呀！坚持！加油！
[此贴子已经被作者于2011/3/16 19:51:41编辑过]
呵呵，我大概不会一直这么仔细下去，刚开始想要有个概念而已。
team up is the key!
我今天晚上超级不想动。上网来看了一下咱们的这个帖子，决定稍微动一下。其实，就是这个头不好开。一旦动起来了，也就能坚持半个小时以上了。
幸福啊。
哈哈，就是啊，我们相互鼓励，相互督促，就比一个人锻炼有动力了。我现在因为改成早上锻炼，比较容易坚持，大早起来没什么别的干扰，精力也充沛，从来锻炼没有坚持得这么好过。
3.17
Food:
Breakfast: 3/4 cup cooked oatmeal(120), 1 egg(78), 1/4 cup yellow bell pepper(10), 1 tbsp flaxseeds(40), L cup of coffee with 1/2 tbsp 10% cream(20)
Snack: none
Lunch: 1 cup beans/whole grains rice(200), 50g 红烧牛肉 lean beef(100), 25g 水煮鱼 fish(30), 1.5 cups mixed veggies (96)
Snack: 2 kiwi (50), 1 grapefruit (100), a few nuts (50)
Dinner: 1.5 cup mixed veggies (96), 水煮鱼汤(80)， 1/2 cup yam noodle (80)
Exercise 70min:
10 min treadmill @ 4.5
10 min weight training ( shoulder/chest press, abs, back)
10 min sprint treadmill (3.3/6.6 mph, 20s/40s)
10 min weight training ( lunge, abs, legs extension)
10 min treadmill @4.2 with 4% incline
3 x 1min plank
5 min streach
Daily Calories Balance Sheet:
Food: + 1150
Exercise: -500
Final Calories Result: 1150 - 500 - 1600 = -950
今日总结：
早餐有点多，所以上午没有加餐。上称称了一下，这几天都没有减，希望是在长肌肉吧。以后记录可能不会这么详细了，现在大概有一些概念，吃了多少是差不多，减肥是个复杂的工程，没有什么公式可以套用的，所以计算每天最后的卡路里收支结果大概没什么实用价值。
太肌肉了吧
我喜欢 黛米 摩尔 现在的样子
有图吗？
[此贴子已经被作者于2011/3/18 7:38:11编辑过]
Food 1385:
Breakfast: 1.5cup skim milk(135), 1/2 cup high fiber cereal(150), 1 tbsp flaxseeds(40), L cup coffee with 1/2 tbsp 10% cream (20)
Snack: 1 medium orange(70), 1 fat-free yogurt with 2 almonds(100), 1 kiwi (50)
Lunch: 瑶柱蒸蛋： 2 egg(180), 1/4 cup broccoli (10), 1/2 cup scallop (90)
Snack: none
Dinner: half montreal smoked meat sandwich (300), 1/4 piece pizza(40), 3 cups coke (100), 1.5 cup popcorn with butter (100) （嗯，吃junk food了）
Exercise 60min:
60 min treadmill @ 5/4.5/4.7 (440)
[此贴子已经被作者于2011/3/19 10:07:23编辑过]
哈哈，只是肚子部分吧？
老妖JJ明鉴！我这两天在看你的crossfit项目，你还在练吗？ 还是就准备半马了现在？
Food 2000:
Breakfast: 1.5cup skim milk(135), 1/2 cup high fiber cereal(150), 1
tbsp flaxseeds(40), L cup coffee with 1/2 tbsp 10% cream (20) 2 cup mixed berries(140).
Snack: 1 energy bar (160)
Lunch/Dinner: 一顿丰盛的中餐（ 海鲜粥，鳗鱼炒饭，豆腐， 蒜蓉芥兰）大概 1000?
Snack: 1 cup nuts (400 - 500) ----hmmm...overeated...大概因为mc的原因
Exercise 150min: 150 min hiking/walking 2.25mph(450)
[此贴子已经被作者于2011/3/20 9:31:09编辑过]
Food 1000:
Breakfast: 1/4 cup blueberry(20), 2.5 cup mixed veggies(160), 1/3 cup oatmeal(40), 1 egg (90), 1/2 tbsp 10% cream(20)
Snack: 1 fat-free yogurt (35), 1/2 tbsp flaxseeds(20), 2 almonds(14), 1 kiwi fruit(50), 1 small yam (30)
Lunch: 瑶柱蒸蚕豆：1/2 cup scallop(90/ 15g protein), 1 cup beans (100/8g protein), 1/2 small onion (20)
Snack: 1/3 cup nuts(80), 1 small yam (30), 1/2 tbsp peanut butter (50)
Dinner: 豉汁茄子蒸虾：steamed 1 eggplant (30) and 11 shrimps (80/ 11g protein)
昨天的热量过量，但是protein不够，今天重点补充protein, veggies(fiber), 控制总热量。-- 胜利完成任务！哈哈
Exercise min:
MC，没有运动
[此贴子已经被作者于2011/3/20 19:13:45编辑过]
老妖JJ明鉴！我这两天在看你的crossfit项目，你还在练吗？ 还是就准备半马了现在？
目前只是准备斑马。。完了会穿插一些crossfit. 准备搞了多样化一些。crossfit 对打造肌肉很有力
[此贴子已经被作者于2011/3/20 9:31:20编辑过]
目前只是准备斑马。。完了会穿插一些crossfit. 准备搞了多样化一些。crossfit 对打造肌肉很有力
[此贴子已经被作者于2011/3/20 9:31:20编辑过]
嗯，你那个crossfit太强了，我现在没有基础上那个，不过已经开始重量锻炼一阵了，很喜欢，觉得体力增加的特别快，每天精力充沛。
嗯，你那个crossfit太强了，我现在没有基础上那个，不过已经开始重量锻炼一阵了，很喜欢，觉得体力增加的特别快，每天精力充沛。
你应该是挺有基础的，没问题。ｃｒｏｓｓｆｉｔ量很大，我觉得适合用于ｃｒｏｓｓｔｒａｉｎｎｉｎｇ ， 一周连两次就好了，另外两次作ｃａｒｄｉｏ和ｃｏｒｅ
你应该是挺有基础的，没问题。ｃｒｏｓｓｆｉｔ量很大，我觉得适合用于ｃｒｏｓｓｔｒａｉｎｎｉｎｇ ， 一周连两次就好了，另外两次作ｃａｒｄｉｏ和ｃｏｒｅ
才发现老妖JJ换照片了！明星啊！
bm是我的老顽疾了，香蕉、蜂蜜、酸奶、芝麻、红枣、南瓜、红薯、玉米、按摩、敲带脉……各种组合我都试过，结果是：香蕉导致胃寒、红薯我消化不了，都没太大效果。后面无意中发现效果最好的是papaya，它本身有通便作用。所以我现在早饭都吃oatmeal+papaya+milk，每天早上都能解决问题，身体很舒服很舒服。有兴趣还可以加点cranberry, sesame seeds, flax seeds, 都不是坏东西~
mm可以试试，看是不是适合你:)
MM我在这多说几句呀:)
bm是我的老顽疾了，香蕉、蜂蜜、酸奶、芝麻、红枣、南瓜、红薯、玉米、按摩、敲带脉……各种组合我都试过，结果是：香蕉导致胃寒、红薯我消化不了，都没太大效果。后面无意中发现效果最好的是papaya，它本身有通便作用。所以我现在早饭都吃oatmeal+papaya+milk，每天早上都能解决问题，身体很舒服很舒服。有兴趣还可以加点cranberry, sesame seeds, flax seeds, 都不是坏东西~
mm可以试试，看是不是适合你:)
谢谢谢谢！我还真没试过papaya, 下次买来试试看，我也觉得咖啡不算太健康。 呵呵，MM也是什么都试过了啊，bm真的很痛苦。
Food 1515:
Breakfast: 1 egg(90), 1/4 cup oatmeal(30), L cup coffee with 1/2 tbsp 10% cream (20)
Snack: 1 peach (40)
Lunch: 1 cup whole grains/beans rice(200), 80 g lean beef(160), 2/3 cup broccoli (20), 1/2 tbsp olive oil(60)
Snack: 2 small yam (60), 1 slice fat-free cheese (30), few nuts (80), 1 fat-free yogurt (35)
Dinner: 1 slice pizza (200), 1/2 cup skim milk(100), 1/2 cup high fiber cereal (150), a few nuts(80), 1 energy bar (160)
Exercise 50min:
10 min treadmill @ 3.5 with 3.5% incline
10 min weight
10 min fat-burn treadmill program
10 min weight
10 min treadmill @ 3.5 with 5.5% incline
今天MC还没结束，所以没有跑，就快走来着。不过锻炼了就是觉得舒服。
啊啊啊，晚上超标了，没有做蔬菜，就是觉得没饱似的。。。
[此贴子已经被作者于2011/3/21 21:29:46编辑过]
结果你和lusi一组。。。。她老童子了。。。。
哈哈，是啊，她混这里好长时间了，还是海版门清。
哈哈，是啊，她混这里好长时间了，还是海版门清。
你是mj么？
你是mj么？
俺不是，俺就是新同学而已。刚刚来混健身房的。
3.21
Food 1515:
Breakfast: 1 egg(90), 1/4 cup oatmeal(30), L cup coffee with 1/2 tbsp 10% cream (20)
Snack: 1 peach (40)
Lunch: 1 cup whole grains/beans rice(200), 80 g lean beef(160), 2/3 cup broccoli (20), 1/2 tbsp olive oil(60)
Snack: 2 small yam (60), 1 slice fat-free cheese (30), few nuts (80), 1 fat-free yogurt (35)
Dinner: 1 slice pizza (200), 1/2 cup skim milk(100), 1/2 cup high fiber cereal (150), a few nuts(80), 1 energy bar (160)
Exercise 50min:
10 min treadmill @ 3.5 with 3.5% incline
10 min weight
10 min fat-burn treadmill program
10 min weight
10 min treadmill @ 3.5 with 5.5% incline
今天MC还没结束，所以没有跑，就快走来着。不过锻炼了就是觉得舒服。
啊啊啊，晚上超标了，没有做蔬菜，就是觉得没饱似的。。。
[此贴子已经被作者于2011/3/21 21:29:46编辑过]
我以为到了ｆｅｎｇｇｅ的帖子呢。哈哈
我以为到了ｆｅｎｇｇｅ的帖子呢。哈哈
哈哈，fengge是俺偶像！
Food :
Breakfast: 1 egg(90), 1 fat-free yogurt (35), 1/2 tbsp flaxseeds, few nuts (30), L cup coffee with 1/2
tbsp 10% cream (20)
Snack: 1 small yam (30)
Lunch: 2 cup mixed veggies, 1/3 cup potato, 100g beef tripes, 2.5 slices whole wheat/whole grains/nuts banana bread (200)
Snack: 1 small yam (30), 1 orange , 1 kiwi, a few nuts
Dinner: none (貌似中午吃多了，晚上一点也不饿，吃了点零食就）
Exercise 45min:
10 min treadmill @ 3.7 with 3.5% incline
10 min weight
10 min fat-burn treadmill program
10 min weight
5 min treadmill @ 3.7 with 5.5% incline
MC最后一天。。。。
[此贴子已经被作者于2011/3/23 7:08:22编辑过]
Food :
Breakfast: 1 egg(90), 1/4 cup oatmeal, 1 cup mixed veggie, L cup coffee with 1/2 tbsp 10% cream (20)
Snack: 1 small pint blueberry
Lunch: grilled chicken salad
Snack: 1 peach
Dinner: 1 slice pizza , 1/2 cup skim milk, 1/3 cup high fibre cereal, a few nuts
Exercise min:
早上身体很乏，listen to my body, 没去gym，准备中午出去走一圈，保证有一定的运动量。
[此贴子已经被作者于2011/3/24 14:17:09编辑过]
3.23
Food :
Breakfast: 1 egg(90), L cup coffee with 1/2 tbsp 10% cream (20)
Snack:
Lunch:
Snack:
Dinner:
Exercise min:
早上身体很乏，listen to my body, 没去gym，准备中午出去走一圈，保证有一定的运动量。
这个很可能是因为头天晚上没有吃carb的原因，如果第二天早上准备运动的话，头天晚上少量吃点complex carb，早上起来精神要好得多。
这个很可能是因为头天晚上没有吃carb的原因，如果第二天早上准备运动的话，头天晚上少量吃点complex carb，早上起来精神要好得多。
嗯，有可能，昨天中午吃了很多carb，所以晚上就没怎么吃，加上昨天做weight的时候很努力，早上浑身酸痛，加上MC刚刚结束，就偷懒了一把。。。
[此贴子已经被作者于2011/3/23 12:40:26编辑过]
MM我在这多说几句呀:)
bm是我的老顽疾了，香蕉、蜂蜜、酸奶、芝麻、红枣、南瓜、红薯、玉米、按摩、敲带脉……各种组合我都试过，结果是：香蕉导致胃寒、红薯我消化不了，都没太大效果。后面无意中发现效果最好的是papaya，它本身有通便作用。所以我现在早饭都吃oatmeal+papaya+milk，每天早上都能解决问题，身体很舒服很舒服。有兴趣还可以加点cranberry, sesame seeds, flax seeds, 都不是坏东西~
mm可以试试，看是不是适合你:)
PAPAYA有用？？？我也一直在找解决问题的办法。。。明天去买点试试。。
lusi....where are you???
嘿嘿，我懒嘛，就进来更新了一下进度，没有灌水。
没想到海版居然记得我，激动啊！
不过象我这样混坛子这么久还是没有进步的，是不是也独一无二啊。嘿嘿
这个星期我也把锻炼改成早晨了。起来喝点水，吃点小点心，就去锻炼半个小时。这样好象比较能够保证今天的锻炼目标能达到。打算试几天，看效果怎么样。
嘿嘿，我懒嘛，就进来更新了一下进度，没有灌水。
没想到海版居然记得我，激动啊！
不过象我这样混坛子这么久还是没有进步的，是不是也独一无二啊。嘿嘿
这个星期我也把锻炼改成早晨了。起来喝点水，吃点小点心，就去锻炼半个小时。这样好象比较能够保证今天的锻炼目标能达到。打算试几天，看效果怎么样。
哈哈，总算给你激将出来了。。。
你都两个WW了，难怪灌水不积极，俺得努力，要不然啥pp都看不到。。。。
太好了！我换到早上的原因就是因为能保证每天的锻炼，就是晚上困得不行，几乎什么都干不了，你呢？
Food 2000:
Breakfast: 1.5 cup skim milk(120), 2/3 cup high fibre cereal(180), a few nuts(50), L cup coffee with 1/2 tbsp 10% cream (20)
Snack: none
Lunch: 1 cup whole grains/beans rice(200), 100 g lean beef(160), 1.5 cup mixed veggies, 1/2 tbsp olive oil(60)
Snack: 1 apple (95), 2 small yams (60)
Dinner: 1 cup high fibre cereal (270), 2/3 cup cashew(500!!!), 1 eggplant(100), 50g lean beef(80)
Exercise 45min:
10 min treadmill @ 4.2
10 min weight (back, chest, leg)
10 min interval treadmill @ 3.3/6.6
10 min weight (shoulder/back, abs, leg)
5 min strech
[此贴子已经被作者于2011/3/25 16:21:22编辑过]
Food :
Breakfast: 1 fat-free yogurt (35), 1/2 tbsp flaxseeds(40), 2 almonds (15)
Snack: 1 peach (40)
Lunch: 2 cup mixed veggie(130), 100g lean beef(160), 1/2 tbsp olive oil (50), 50g high fibre pasta (100)
Snack: 1 orange (70)
Dinner: 又暴了。。。
Exercise 75min(500):
65 min treadmill walking/running/walking 5min/55min/5min(total 5.05 miles)
5 min strech
2 x 1 min plank
昨天晚上有点暴食，不过今天早上的状态不错，于是小宇宙就爆发了一下。。。哈哈
[此贴子已经被作者于2011/3/26 11:22:28编辑过]
我可能是运动量没有你的大，所以晚上也没有那么困。不过白天超级困。痛苦。觉得办公室氧气不足。
早晨运动确实好，能确保完成。我这个星期五天都锻炼了。推到下午或者晚上的话，往往会给自己找种种原因，结果就成三天打鱼，两天晒网了。
哈，你今天早晨真是厉害呀。是不是因为在家办公，所以比较有时间呀。让我再严重羡慕一下。
我可能是运动量没有你的大，所以晚上也没有那么困。不过白天超级困。痛苦。觉得办公室氧气不足。
早晨运动确实好，能确保完成。我这个星期五天都锻炼了。推到下午或者晚上的话，往往会给自己找种种原因，结果就成三天打鱼，两天晒网了。
今天在office，早上5:15就醒了，所以有时间好好爆发一下。。呵呵。
可能是运动量的问题，我这几年也没少运动，但不是总这样，现在因为生物钟倒了，还有运动量加大。我白天很精神，一点不困。是不是跟吃的东西也有关系？我现在尽量多吃蔬菜，粗粮，精肉，可能就不容易困？
[此贴子已经被作者于2011/3/25 12:07:27编辑过]
Food 1235:
Breakfast: 1/2 tbsp 10% cream(20), 1/4 cup oatmeal(30), 1.5 cup mixed veggie(100), 1 egg(90), 1/2 tbsp olive oil(20)
Snack: none
Lunch: 麻婆豆腐鱼：150g fish(120), 1 cup tofu(200), 1/2 cup veggie(40), 1 cup whole grains/beans rice(200)
Snack: 1 energy bar(130), 1 slice whole wheat/grains/nuts banana bread (80), a few nuts(50), some lunch left-over(50)
Dinner: 1 fat-free yogur(35), 1 orange (70)(yeah...thats it...)
Exercise 65min:
200 m rowing machine 20 min treadmill ( 5 min @ 4.2, 15 min interval 3.3/6.6, 60s/30s) 30 min weight training ( chest, back, abs, shoulder) 4 x 1 min plank
5 min strech
[此贴子已经被作者于2011/3/26 21:59:20编辑过]
我每个月里大部分时间都暴。吃完了，还琢磨着再垫补一点，总觉得没吃饱似的。其实分散一下注意力也就过去了。
昨天晚上吃了很多。一大碗炒小油菜，小半碗牛角豆，一碗杂米饭。幸福啊。今天跳了12首跳舞毯的曲子，最后还攻击了一个200beat的，生平第一次通关了。太自豪了。原来还是有进步的，只是进步步伐太慢，几乎觉察不到。嘿嘿。
暴一点就暴一点吧，多运动一下就好了。
我每个月里大部分时间都暴。吃完了，还琢磨着再垫补一点，总觉得没吃饱似的。其实分散一下注意力也就过去了。
昨天晚上吃了很多。一大碗炒小油菜，小半碗牛角豆，一碗杂米饭。幸福啊。今天跳了12首跳舞毯的曲子，最后还攻击了一个200beat的，生平第一次通关了。太自豪了。原来还是有进步的，只是进步步伐太慢，几乎觉察不到。嘿嘿。
嗯，我也是因为不觉得饱所以才想再吃点再吃点。。。还是蔬菜吃少了。以后不买cashew了，太香，一吃就止不住。还有就是晚上太困了，又不想早睡觉，所以杯具了。。。
你还是在进步滴，无所谓慢不慢了，只要坚持，总会有一点你会发现自己彻底变了。。。哈哈，想想都高兴。
Food :
Breakfast: 小米粥 50g (20), 50g lean beef(80), 6 Asparagus (20), 1/2 tbsp 10% cream(20)
Snack: 1 small banana
Lunch: 50g 红薯粉条(100) ， 50g lean beef, 30g fish, 1cup veggie
Snack: a few nuts （100）
Dinner: 海鲜粥，油条，蒸鱼，罗汉斋煲，茄子豆腐煲。。。（1000）
Exercise 75min:
15 min treadmill @ 4.3
10 min weight training (chest, back, abs)
15 min treadmill interval @ 3.9/6.9 40s/20s
10 min weight training (shoulder, leg, chest)
15 min treadmill @ 4.5 with 3% incline
3 x 1 min plank
4 x 30s side plank
5 min strech
今天外面艳阳天，其实巨冷，想想还是放弃了出去跑步的计划，加上看了fengge的时装照，打了鸡血的安一下子在积木里待了一个多钟头，有点过，不过还是坚持下来了。
[此贴子已经被作者于2011/3/27 22:14:15编辑过]
lusi, 才发现你这个月每周都锻炼了6天！！真不错！！！！
俺也打鸡血了。
早晨确实容易保证。不过周日没戏了，光睡觉了。嘿嘿。
[此贴子已经被作者于2011/3/28 11:27:44编辑过]
3.27
Food :
Breakfast: 小米粥 50g (20), 50g lean beef(80), 6
Asparagus (20), 1/2 tbsp 10% cream(20)
Snack: 1 small banana
Lunch: 50g 红薯粉条(100) ， 50g lean beef, 30g fish, 1cup veggie
Snack: a few nuts （100）
Dinner: 海鲜粥，油条，蒸鱼，罗汉斋煲，茄子豆腐煲。。。（1000）
Exercise 75min:
15 min treadmill @ 4.3
10 min weight training (chest, back, abs)
15 min treadmill interval @ 3.9/6.9 40s/20s
10 min weight training (shoulder, leg, chest)
15 min treadmill @ 4.5 with 3% incline
3 x 1 min plank
4 x 30s side plank
5 min strech
今天外面艳阳天，其实巨冷，想想还是放弃了出去跑步的计划，加上看了fengge的时装照，打了鸡血的安一下子在积木里待了一个多钟头，有点过，不过还是坚持下来了。
你如果做weight training的话，最好一天做上身 (shoulder & arm), 一天做下身的。这样让那个肌肉休息。 如果你是要TONE 的话，你就要每天TARGET 一组肌肉。这样你可以让你的肌肉休息。 逐渐增加重量。 如果永远做很轻的重量，你不会练出肌肉的。
[此贴子已经被作者于2011/3/27 22:14:15编辑过]
谢谢MM！你说的有道理，我刚开始是隔天做上下身的，后来看了321 workout的routine, 才混在一起的，有点乱了。。。
俺也打鸡血了。
早晨确实容易保证。不过周日没戏了，光睡觉了。嘿嘿。
[此贴子已经被作者于2011/3/28 11:27:44编辑过]
呵呵，6天已经不错了，你还是要让身体休息一下的，我现在已经觉得有点boring，需要多加点不同的项目了，这天怎么还不暖和起来啊。
Food :
Breakfast: 小米粥 50g (20), 10g lean beef(20) 1/2 tbsp 10% cream(20)
Snack: none
Lunch: 1 cup whole grans/beans rice, 1 cup veggie, 100g lean beef, tofu, fish
Snack: 1 banana , 1/2 slice whole wheat/nuts banana bread, 1 fat-free yogurt + a few nuts
Dinner: 2 cup veggie, 100g dumpling
Exercise
75min:
200 m rowing machine
10 min weight training
55 min treadmill @ 4.2 - 4.8
2 x 1
min plank
5 min strech
Motivated
1.To Achieve New Goals
I work
out because I discover something new about myself each week. Sure, I
want to get a flat stomach and look toned, but now that's really more a
happy byproduct.
It's being able to finally touch my toes in yoga, that extra gear in
spin class, putting that extra 10 pounds on the weight machines, or
putting in the extra mile (literally!) when I run.
2. To Feel Happier
For
endorphins! I'm a kinesiology major, and 90 percent of my college
education is dedicated to the physiological benefits of exercise. Being
in class and not being an avid exerciser was almost hypocritical. So,
with that motivation, I started going to my campus gym and found myself
feeling better about myself.
3. To Build Stamina
I love
the great outdoors. However, as I entered middle age, I noticed that
after a great weekend of hiking and climbing, it took more than a week
to recover from the achiness that kicked in on Monday.
Also, I’ve had several spine surgeries, the pain from which was becoming
nearly debilitating. So I began working out throughout the week,
starting with only a few minutes at first, and building up to my current
"power hour" of [cardio]. Now not only do I not need meds for spine
pain, but I have much more energy to hike all day long without suffering
any [pain later].
4. To Have Your Cake (and Eat It Too!)
I
eat healthily, but rarely deny myself the cake and cookies that are all
too often up for grabs in the kitchen at work. With my genes already
working against me—diabetes and obesity on my maternal side and heart
disease on my paternal side—I work out to ensure my life is long and
healthy as well as [to look good].
[此贴子已经被作者于2011/3/28 22:41:48编辑过]
嘿嘿，我懒嘛，就进来更新了一下进度，没有灌水。
没想到海版居然记得我，激动啊！
不过象我这样混坛子这么久还是没有进步的，是不是也独一无二啊。嘿嘿
这个星期我也把锻炼改成早晨了。起来喝点水，吃点小点心，就去锻炼半个小时。这样好象比较能够保证今天的锻炼目标能达到。打算试几天，看效果怎么样。
你的bikini我还记得，好不好~~
欺负我老了是不？！！ 嘻嘻
早晨听好，对拉动新陈代谢有好处。。。一周运动不要超过5次。。
谢谢MM！你说的有道理，我刚开始是隔天做上下身的，后来看了321 workout的routine, 才混在一起的，有点乱了。。。
(sorry I can't type Chinese at this moment)
I am not sure you are using free weights or equipment for your weight training. If you are able to exercise the same muscle group and do planks daily, the weight you chose might be too light.
Some thoughts to share with you. It's just personal preference, don't take it too seriously:
I tried 321 workout earlier and am doing circuit training now, I have a mixed feeling on this training regime:
1) The science behind it is that resistance exercise can increase blood flow to your active muscles but could slightly causes the arteries to stiffen; while cardio can decreases stiffness in the arteries but does not increase blood flow. Therotically, the combination of these two will be ideal to your heart. But the science did not indicate whether it's the best for weight loss or body scuplt. It seems to me 10-20 min. cardio is too short to burn fat.
2) It's great to have weights, abs and cardio all in one, but at the same time, it's too busy by huaren.using from one routine to the other every 10-20 min. I prefer more focused training.
3) 321 or circuit requires good stigma and each circuit is explosive, for this reason, I'd like to keep one circuit training per week, but don't want to do too much.
(sorry I can't type Chinese at this moment)
I am not sure you are using free weights or equipment for your weight training. If you are able to exercise the same muscle group and do planks daily, the weight you chose might be too light.
Some thoughts to share with you. It's just personal preference, don't take it too seriously:
I tried 321 workout earlier and am doing circuit training now, I have a mixed feeling on this training regime:
1) The science behind it is that resistance exercise can increase blood flow to your active muscles but could slightly causes the arteries to stiffen; while cardio can decreases stiffness in the arteries but does not increase blood flow. Therotically, the combination of these two will be ideal to your heart. But the science did not indicate whether it's the best for weight loss or body scuplt. It seems to me 10-20 min. cardio is too short to burn fat.
2) It's great to have weights, abs and cardio all in one, but at the same time, it's too busy by huaren.using from one routine to the other every 10-20 min. I prefer more focused training.
3) 321 or circuit requires good stigma and each circuit is explosive, for this reason, I'd like to keep one circuit training per week, but don't want to do too much.
good point! the benefit of 321 workout is its not that boring so i can keep doing it. I am thinking to alternate my routine now to combine 1 day cardio and 1 day mixed training together, and focus on one part of muscles each time, lets see the result.
[此贴子已经被作者于2011/3/29 18:44:16编辑过]
你的bikini我还记得，好不好~~
欺负我老了是不？！！ 嘻嘻
早晨听好，对拉动新陈代谢有好处。。。一周运动不要超过5次。。
啊？我都没看过比基尼的，在哪里啊在哪里？
Food :
Breakfast: 1/2 tbsp 10% cream(20), 1.5 cup skim milk, 1 cup high fibre cereal, 1 tbsp flaxseeds, a few frozen berrey
Snack: nuts (100)
Lunch: 1 cup veggie, 100g lean beef, 1 whole wheat pita
Snack: 1 banana , 1/2 slice whole wheat/nuts banana bread, 1
fat-free yogurt + a few nuts
Dinner: 小米粥 100g (50), 100g fish, 1 cup tofu
Exercise 47min:
20 min treadmill (10 min warm up, 10 min interval 3.3/6.6)
20 min weight training (chest, shoulder)
2 x 1
min plank
5 min strech
啊？我都没看过比基尼的，在哪里啊在哪里？
发指..她肯定又吃独食了...
Food :
Breakfast: 1/2 tbsp 10% cream(20), 1 Burger King breakfast bowl (540)
Snack: none
Lunch: none
Snack: 1 orange, 1 apple
Dinner: seafood sashimi bibimbap ( 2.5 cup veggie, 1.5 cup sashimi, 3/4 cup rice, miso soup)
Exercise min:
off
[此贴子已经被作者于2011/3/30 22:26:57编辑过]
Food 1700:
Breakfast: 1/2 tbsp 10% cream(20), 1/2 cup skim milk(45), 1/2 cup high fibre cereal, 1/2 tbsp flaxseeds(20), a few nuts (40)
Snack: 1 peach (40)
Lunch: 1 cup whole grains/beans rice(200), 150g beef/fish (300), 1 cup veggie (60)
Snack: 1 orange (80)
Dinner: 2 slice whole wheat bread (70), 50g beef (70), 1 cup ice cream(600), 1 fat-free yogurt (35) + flaxseeds (20) + a few nuts (50)
Exercise
75min:
25 min treadmill ( 10 min warm up, 15 min interval 3.3/6.6)
40 min weight training ( legs)
10 min treadmill @ 4.2 with 5% incline
----------------------------------------
3 x 1 min plank
100 crunches
[此贴子已经被作者于2011/3/31 20:49:45编辑过]
算完热量就后悔吃了那几大口哈根达斯了。。。
偶一为之. 没关系. 明天注意就行了!
偶一为之. 没关系. 明天注意就行了!
嗯，谢谢MM！
4.1
Food :
Breakfast: 1/2 tbsp 10% cream(20), 1/2 cup skim milk(45), 1/2 cup high fibre cereal, 1/2 tbsp flaxseeds(20）
Snack: none
Lunch: BBQ duck with rice noodle (noodle king) with a few veggie (500)
Snack: none
Dinner:
Exercise 30min:
30 min treadmill @ 5.0/5.5/6.0 (2.6 miles)
Climbing stairs - 11 floors
Food :
Breakfast: 1/2 tbsp 10% cream(20), 1 fat-free yogurt (35), 1/2 tbsp flaxseeds (20)
Snack: 1 orange(60)
Lunch: 2.5 cup veggies(360), 1 egg (77), 1 whole wheat pita (100), 1tbsp olive oil(120)
Snack: 1 apple(72), 3 triscuit (60)
Dinner:
Exercise 59min:
10 min treadmill warm up @ 4.2
10 min weight training ( back - upper back and lower back)
12 min treadmill interval (3.3/6.6)
10 min WT ( back - upper back and lower back)
5 min treadmill @ 4.2 with 5% incline
5 min treadmill interval (3.3/6.6)
2 x 1min plank
5 min strech
[此贴子已经被作者于2011/5/17 21:10:45编辑过]
Food :
Breakfast: 1/2 tbsp 10% cream(20), 1 whole wheat bread (50), 1 slice fat-free cheese
Snack: 3 crackers (60)
Lunch: 2 cups French Fries , half sausage dog (coworker booked the chip truck event so i went...i know its all junks)
Snack: 1 peach , 1 grapefruit
Dinner: 1/4 oatmeal, 1.5 cup veggies, 1 egg
Exercise min:
早上感觉很累，没去gym
[此贴子已经被作者于2011/4/8 7:46:18编辑过]
本人不需要减肥（BSO。。。^o^）也要让健身成为习惯！
我以为我走进ｆｅｎｇｇｅ家了。。楼上的那个，打出去。。哈哈
老妖JJ老是被我忽悠到。。。
喜欢这个题目，顶起来。
本人不需要减肥（BSO。。。^o^）也要让健身成为习惯！
谢谢MM帮顶！受了兔兔的刺激，又改了题目。
[此贴子已经被作者于2011/4/8 8:22:32编辑过]
4.8
Food :
Breakfast: 1/2 tbsp 10% cream(20), 1 fat-free yogurt (35), 1/2 tbsp flaxseeds (20), 1 orange
Snack: 1 mango, 1/4 cup nuts
Lunch: salmon teriyaki bento box ( left most of the rice, tempura and spring roll )
Snack: half small yam, 1 cup payaya
Dinner: lunch left over: rice, tempura and spring roll (觉得很油腻，以后可以单点salmon teriyaki就好了), nuts (150)
Exercise 77min:
今天还是没有以前早上那种精神头，估计是练back 有点过头，今天就easy一下。
30 min treadmill @ 4.2/4.5
10 min weight training (legs)
30 min treadmill @ 4.5 with 2% incline
2 x 1 min plank
5 min strech
[此贴子已经被作者于2011/4/9 8:09:11编辑过]
在家里总觉得时间不够用。每天除了吃，就是睡，几乎没有闲着的时候。忙啊。
我今天做了郑多燕的有氧，还挺好玩儿的。
[此贴子已经被作者于2011/4/8 7:58:25编辑过]
我今天又上来了
在家里总觉得时间不够用。每天除了吃，就是睡，几乎没有闲着的时候。忙啊。
我今天做了郑多燕的有氧，还挺好玩儿的。
[此贴子已经被作者于2011/4/8 7:58:25编辑过]
哈哈！你太腐败了乐乐乐乐乐乐！不准BSO!!!!!!!!!!
lzmm,看你的exercise，简直太discipline了，一定能塑身成功的
谢谢MM吉言，对我来说就是要坚持坚持再坚持，如果一直下去我就不相信我减不了。。。但是，前提是要坚持下去，呵呵。
谢谢MM吉言，对我来说就是要坚持坚持再坚持，如果一直下去我就不相信我减不了。。。但是，前提是要坚持下去，呵呵。
看fengge就有动力了!!!
你的interval walk的速度要在快一点..不要让心率下来太多...
这个我一直不是很清楚，看很多program说的都是walk 或者完全停下来。
看fengge就有动力了!!!
嗯，fengge一直就是俺偶像！
MM我在这多说几句呀:)
bm是我的老顽疾了，香蕉、蜂蜜、酸奶、芝麻、红枣、南瓜、红薯、玉米、按摩、敲带脉……各种组合我都试过，结果是：香蕉导致胃寒、红薯我消化不了，都没太大效果。后面无意中发现效果最好的是papaya，它本身有通便作用。所以我现在早饭都吃oatmeal+papaya+milk，每天早上都能解决问题，身体很舒服很舒服。有兴趣还可以加点cranberry, sesame seeds, flax seeds, 都不是坏东西~
mm可以试试，看是不是适合你:)
MM，我终于试了papaya，真的有点效果，虽然不如咖啡对我的作用大，但是我以后会多买papaya的。
4.9
Food :
Breakfast: 1/2 cup papaya, 1/2 cup high fibre cereal, 1 cup skim milk, 4 nuts, 1/2 tbsp 10% cream (20)
Snack: 1 energy bar (160), 1 tiny sandwich
Lunch: dim sum (400)
Snack: 1 energy bar (170), 1 banana
Dinner: 1/4 oatmeal, 1.5 cup veggies, 5 shrimps, 1 egg
Exercise 50min:
running outside 7K (50 min)
[此贴子已经被作者于2011/4/12 13:32:51编辑过]
这个我一直不是很清楚，看很多program说的都是walk 或者完全停下来。
no..猛跑之后不能急停..walk可以..不要太慢..心率骤降不好..这个要看你intensity..如果上限的速度不是很快就无所谓..比如要是减脂的interval那种走走无妨..如果呼吸到狠急促甚至1:1了...要慢慢下落
no..猛跑之后不能急停..walk可以..不要太慢..心率骤降不好..这个要看你intensity..如果上限的速度不是很快就无所谓..比如要是减脂的interval那种走走无妨..如果呼吸到狠急促甚至1:1了...要慢慢下落
嗯，我现在是用3.3/6.6的组合，其实这样也是有原因的，我们condo的gym不能提前设interval的速度，每次都是在狂跑以后用手按的，就3.3/6.6好按，哭啊啊啊啊。。。。
MM，我终于试了papaya，真的有点效果，虽然不如咖啡对我的作用大，但是我以后会多买papaya的。
Papaya+milk应该是丰胸组合吧~ 我个人感觉有用:) 但也可能是长胖了的缘故... Let's see!
Papaya+milk应该是丰胸组合吧~ 我个人感觉有用:) 但也可能是长胖了的缘故... Let's see!
哈哈。。。MM安这不是为了丰胸。。。俺是为了噗噗。。。
以下是引用fengge在4/8/2011 11:38:00 PM的发言：
老妖姐的健身计划是根据她的时间, 体能和目标订的. 不一定适合每一个人. 我跟妖姐的帖子有大半年了, 对她的锻炼习惯和体力比较了解, 所以唠叨一堆出来. 对mm的健身情况我了解地不多, 不能有地放矢, 就简单唐几句吧:
减脂/肥和增肌既相辅相承又相互矛盾. 不久前坛子里有个帖子讨论过这两项的关系, mm可以去搜一下. 怎样锻炼能达到一种良性平衡一直是众说纷纭. 我觉得这取决于个人的选择: 在一段时间内是以减重为主还是塑形为主. 选择好了, 在安排锻炼计划时就有轻重缓急了.
我粗看了一下mm的锻炼日记, 感觉重量练习和有氧基本上是齐头并进, 上面说的"决定"不是很清晰. 结果是减重速度比预想得慢一些, 同时尺度在改进. 如果mm想加快减重速度的话, 需要增加有氧. 以我去年年底的锻练时间表为例 - 中心是"减肥":
每周锻炼5-6次. 其实5次就够了. 6次太aggressive.
Cardio: 3 次 (跑步, 椭圆机, Kickboxing)
WT+light cardio: 2 次 (以上肢为主; 偶尔练下肢, 只练hips add- & adb-, glute)
Core: 2-3次 (大部分和有氧一起做)
大啊量的有氧. 不做下肢WT也是因为没办法两全. 我的感觉是Cardio是否要上HIIT取决于个人的体力和兴趣. 每次Cardio的时间争取>45分钟, 然后慢慢加到1小时. 每天锻炼时间最好不超过90分钟. 再有就是给肌肉足够的时间休整(详细的参见我给妖姐的回复), 运动完后的拉伸要充分.
嗯, 木有了...
我再添两瓢水
两天不见，咱们这个楼这么高了，太好了
我再添两瓢水
哈哈。。。腐败的同时还不忘安。。。
4.10
Food :
Breakfast: 1/2 cup papaya, 1/2 cup high fibre cereal, 1 cup skim milk, a few nuts, 1/2 tbsp 10% cream (20)
Snack: 1 energy bar (160)
Lunch: 7 dumplings(150), 1 cup veggie, 1/4 cup shrimp, 1/2 cup mussel meat
Snack: a few nuts, 1 mengo
Dinner: 茄汁牛腩粉 (400)
Exercise 90min:
tennis 90 min
[此贴子已经被作者于2011/4/12 13:34:42编辑过]
4.11
Food :
Breakfast: 1/2 tbsp flaxseeds, 1/3 cup veggies, 1/4 cup high fibre cereal, 1/2 cup skim milk, 1/2 tbsp 10% cream (20)
Snack: 2 high fibre crackers(40)， 1 cup fruit (papaya, grapefruit)
Lunch: 1 cup whole grains/beans rice, 1.5 cup veggies, 100g grilled chicken breast (200)
Snack: 1 cup fruit/yam
Dinner: 1 fat-free yogurt (35), 1/2 tbsp flaxseeds, chocolate almond (500), 半碗小米粥，2 cups 蒜蓉炒豆苗
Exercise min:
今天俺休息。。。昨天打了网球以后半边身体快残了，以后要单练左边的arm, back and leg， 以求平衡。。。
[此贴子已经被作者于2011/4/12 13:34:23编辑过]
4.12
Food :
Breakfast: none (昨天晚上暴了。。。)
Snack: 1 small yam, 1 cup papaya
Lunch: 1/2 cup whole grains/beans rice, 2 cup veggies, 100g grilled chicken breast, 5 crackers (100)
Snack: 1 peach, 1 orange
Dinner: chocolate almonds (400) 总算吃完了！, 1 cup 小米粥, 1 cup veggie, 100g grilled chicken breast
Exercise 35min:
30 min treadmill @ 4.2 with 0.5%
10 min weight training (left leg lunge, right calve lift, left back lift, left leg extension) 今天早上明显感觉左边小腿，右边大腿，右边后背，右边上下臂酸疼）
[此贴子已经被作者于2011/4/13 8:47:37编辑过]
Food :
Breakfast: 1/2 tbsp 10% cream (20), 1 slice home-made whole grains/nuts/zukini/banana bread
Snack:
Lunch:
Snack:
Dinner:
Exercise 30min:
30 min treadmill @ 4.5
早上锻炼的时候gym里居然吹着冷风，等回来洗澡收拾好了就觉得不舒服了。。。准备在家休息一天。。。
4.15
Food :
Breakfast: 1/2 tbsp 5% cream (15), 1/4 cup oats, 1 egg
Snack:
Lunch:
Snack:
Dinner:
Exercise 65min:
50 min treadmill @ 5.0/5.5 (5 min warmup, 5 min cool down)
15 min strech
昨天生了一天病，没运动，晚上还吃了无数，想想病了就放任了一下，今天早上身体恢复了，因为休息了两天，感觉体力增加，跑的效果不错，最后的拉伸非常到位。
今天我嫂子抱怨，说我这回回来，又带着大家胖了一圈。。。明天跟她骑自行车去。希望能起得来。
过来督促你一下
今天我嫂子抱怨，说我这回回来，又带着大家胖了一圈。。。明天跟她骑自行车去。希望能起得来。
啊？你这么瘦得还被抱怨。。。我看来不要回去了。。。。
Food :
Breakfast: 1/2 tbsp 5% cream
(15), 1/3 cup oats, 1 egg, 1/2 cup veggie
Snack: none
Lunch: 1.5 cup congee, 2 cup fried salmon rice, 1/2 cup chinese brocoli, 100g BBQ duck, 1/2 cup tofu (800) 又腐败去了。。。
Snack: 1.5 cup frozen yogurt (300)
Dinner: none
Exercise min:
shopping 3 hours
10 min pilates
[此贴子已经被作者于2011/4/16 19:52:13编辑过]
4.17
Food :
Breakfast: 燕麦粥，咖啡。。。。
Snack:
Lunch: 饺子，水果，零食。。。。
Snack:
Dinner: a few nuts...
Exercise min:
MC了，这次来的特别早，从来没有过的（怪不得这几天忍不住要多吃东西。。。），不知道是不是因为最近锻炼的原因。。。
[此贴子已经被作者于2011/4/16
19:52:13编辑过]
4.17
Food :
Breakfast: 燕麦粥，咖啡。。。。
Snack:
Lunch: 饺子，水果，零食。。。。
Snack:
Dinner: a few nuts...
Exercise min:
MC了，这次来的特别早，从来没有过的（怪不得这几天忍不住要多吃东西。。。），不知道是不是因为最近锻炼的原因。。。
我开始控制饮食和正经健身后，MC就会早来。。。
原来不只是我一个人这样啊啊啊啊。。。我以前控制饮食还没有什么影响，就是去年开始跑步以后，先是量少了，然后就是从来都拖后的MC正常30天周期了，然后就是这个月，居然提前了，是好事还是坏事，还是就是正常的事？
Food :
Breakfast: 1 tbsp 5% cream (15)
Snack: none
Lunch: ramen (flour noodle, chicken and veggies) (450)
Snack: 1 fat-free yogurt (35), a few nuts (70), 1/2 tbsp flaxseeds(20)
Dinner: 2.5 cup cooked veggies, 1/2 cup cooked yam noodle, 1 egg
Exercise min:
MC, no exercise