👙10/18自主訓練 ✅壺鈴肌力循環(8kg):硬舉、深蹲(12kg)、盪壺,單手高拉(左、右),共3循環,每個動作做20秒,休息20秒 ✅核心訓練:下腹4個動作共3循環,每個動作做30秒,休息20秒 ✅核心訓練:棒式,側棒式(左右),橋式共3循環,每個動作做30秒,休息10秒 ✅飛輪20分鐘(高强度間歇),包含3循環5組,慢30秒、中20秒、衝刺10秒 ✅伸展和放鬆
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60.2 kg
Lost so far: 4.3 kg.
Still to go: 5.2 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 18 October 2018:
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782 kcal
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Fat: 31.70g | Prot: 61.93g | Carbs: 65.66g.
Breakfast: 頂好 生乳原味優格. Lunch: 義式番茄辣莎莎雞. Dinner: 豬里肉(柳肉,瘦肉), 小白菜. Snacks/Other: 奇異果, 蘋果(去皮), Costco 無調味堅果. more...
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Losing 4.9 kg a Week
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Mikiliang's Weight History
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