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熱量記錄

 

基礎代謝 1176 (1176/0.7 = 1680

curves教練良心建議每天攝取熱量要在1176~1680之間

不然身體會出現保命機制一旦啟動不管吃啥都會胖)

 

水量至少1200cc

 

一整天蔬果要5~7個拳頭大小

(怎麼有吃草+果子貍的fu)

7700/500=15.4   (只能這樣預計了)

一個月可以減2公斤

 

8/3要少ㄧ公斤 (8/7量身瘦了1.5公斤以上算式是真的~~~~)

如果以同等速度, 8/26 應該瘦了3公斤

 

早餐熱量表 (借分享, 謝謝)

 

http://klk0688.pixnet.net/blog/post/10773098-%E6%97%A9%E9%A4%90%E5%BA%97%E7%9A%84%E9%A3%9F%E7%89%A9%E7%86%B1%E9%87%8F%E8%A1%A8--%E4%B8%8D%E5%8F%AF%E4%B8%8D%E7%9F%A5%E7%9A%84%E4%B8%96%E7%95%8C

 

 

西式甜點熱量, 本人是甜食愛好者, 這致命的誘惑好難抗拒

 

http://www.i-fit.com.tw/context/425.html

 

 (原出處)

 

西式甜點熱量表

 

 

 

名稱        熱量(大卡)/個

馬卡龍       100

戚風蛋糕    130

香草泡芙    145

原味蛋塔    180

 

焦糖烤布蕾   200

桂圓杯子蛋糕 220

蘋果派      230

香蕉巧克力蛋糕 235

巧克力波提    240

黑森林蛋糕    250

巧克力鬆餅    280

 

千層薄餅       295

檸檬塔        310

芒果慕斯      310

提拉米蘇      315

乳酪蛋糕      395

巧克力佈朗尼  460

伯爵紅茶司康  490

楓糖肉桂捲    500

蜜糖吐司     1200

 

 

 

P.S. 圖上為一個甜點的平均熱量,實際數據可能因製作情況而有出入。

標示紫色為本人愛吃品項及下午茶必吃品項

 

其實前幾年就有算熱量減重, 成效還不錯, 但沒有運動, 所以體脂無法到達易瘦體質的標準,食量回復正常很快就胖回來

這次搭配每次30分鐘的curves, 來試試成效holdhold的住

 

7/20 星期一

 

早餐綠豆薏仁+牛奶            300

中熱拿(7-11)                   166

中餐泰式+ㄧ整碗飯        450

晚餐ㄧ整碗青菜               150

 

                           = 1066

 

水量 1100cc 回家再灌ㄧ杯今天就有 1350cc

 

 

7/21 星期二

 

早餐綠豆薏仁+牛奶                  300

     7-11蔬菜棒                               172

中熱拿(自己泡)                            166   

午餐火腿三明治                          235 (11:30)

中午curves運動                           -500

 

乳清蛋白                                          96

香蕉一根                                       100

奶油餅干半片                                 58

滴雞精                                              14

一個拳頭大小的大蒜麵包約  140大卡左右

杏仁飲                                             133

晚餐  二碗青菜+蘿蔔湯             350

                                                     = 1264 (太多了)

水量 1300cc

7/22 星期三

 

早餐紅豆薏仁+牛奶                  300

7-11蔬菜棒                        172

中熱拿(自己泡)                           166

午餐玉米濃湯                             150                     

義大利麵                            350

香蕉一根                                       100

apple                                                 52

 

                                                    =1290 (沒運動又多吃, 破功的一天)

 

水量 900cc (超少的啦)

 

7/23 星期四

 

早餐紅豆薏仁+牛奶              300

         7-11蔬菜棒                      172

         香蕉一根                          100

中熱拿(自己泡)                       166

中午curves運動                      -500

乳清蛋白                                     96

午餐花生厚片                         275

     玻蘿麵包半個                     200

     蕃茄蛋花湯                         100

餅干                                           107    

茶葉蛋                                       123

晚餐一整碗青菜                     150

 兩片洋芋片                                20

 

                                                =1309 ( 開始灌水)

 

 水量 1200cc

 

打造易瘦體質の關鍵食材低脂高蛋白篇

 

http://www.i-fit.com.tw/context/576.html

 

熱量表

 

http://www.dpjh.ylc.edu.tw/97/217health/4-4-01calorie.htm

 

算熱量減重, 又必須顧慮飯友的肚皮, 剛還在努力google找美食, 人生就是這麼矛盾啊~~~

 

7/24 星期五

 

早餐  紅豆薏仁+牛奶                     300

          7-11蔬菜棒                             172

         土司夾蛋1/3                              50

         荷包蛋                                        75

          保久乳1/2                                48

          乳清蛋白                                  96

中熱拿(自己泡)                              166

 

午餐生魚片5                             150

         龍鬚菜                                      60

         松板豬                                    200

         豬油拌飯半碗                       100

 

                                                       =1417

(晚餐不准吃東西了!!! 去買無糖豆漿)

 

 水量 1200cc

 

7/25 星期六

 

早餐  紅豆薏仁+牛奶(今天比較大碗)     350

中熱拿(自己泡, 在家奶量只有一半)       100

杯子蛋糕                                                        220

午餐  空心菜一盤                                         100

          雞湯+雞腿肉                                        150

          蕃茄炒蛋                                              150

          滷紅蘿蔔+馬鈴薯                               100

          apple                                                        52

中熱拿(自己泡, 在家奶量只有一半)       100 (頭痛, 再喝一杯)

 晚餐  青菜二碗                                            200

          雞湯+雞腿肉                                       150

 

                                                                    =1672

(假日在家一整個吃太多啊!!!!)

 

  水量 900cc (連水的喝的少, 代謝要好也很難)          

 

7/26 星期日

 

早餐雞湯+雞腿肉+一碗青菜                        250

中熱拿(自己泡, 在家奶量只有一半)           100

 

死黨聚餐到板橋的銅排小牛排

午餐菲力牛排+地瓜+ 小玉米+磨菇醬       250

         沙拉 + 蜂蜜芥未醬                                 200

         布丁                                                            60       

         冰淇淋 (臭小孩剩下的1/3)                   100

晚餐無糖豆漿250cc                                       96

                                                                   =     1056

 

聚餐居然可以吃那麼少, 我真的太神了 (其實是找不到麵包類, 所以就停戰了)  

 

水量 700cc (果然假日要記得喝水真的很難很難啊~~~)

 

一整晚上胃漲氣+隱隱作痛

 

7/27 星期一

早餐胃漲氣+隱隱作痛

         蘇打餅干一包                                      102

中熱拿(小七的)                                            166

 

午餐滷紅蘿蔔+馬鈴薯+一碗飯              350

中午curves運動                                         -500

乳清蛋白                                                        96

紅豆豆花                                                      138

健達出奇蛋                                                 110

(沒辦法, 甜食愛好者, 讓我满足一下口腹之慾)                          

晚餐一碗半青菜                                       200         

                                                               =      662

(有運動, 熱量就超低, 但總覺得似乎是個假象)

 

水量 1350cc (創新高)

 

7/28 星期二

 

早餐  土司夾蛋 (一片土司)                                     200                               

         7-11蔬菜棒                                                        172                                          

小饞無糖優格                                                            142 (還是加糖的比較好吃)                                                     

中熱拿(自己泡)                                                         166                                         

 

午餐滷紅蘿蔔+馬鈴薯+一碗飯(飯量多了點)  400

中午curves運動                                                       -500                               

乳清蛋白(新包裝)                                                      94                                      

Apple                                                                             52                                                  

7香蕉兩根                                                             104                                           

蘇打餅干一包                                                           132                                     

麥片馬克杯一杯                                                      120                                         

                                                                             =    1082

                                                                                   

水量 1200cc

 

 (突然想起不知在哪看到的一句話: 人如果連放進嘴裏的食物都不能克制取捨, 那還能成就什麼

...............我就是想吃咩吃完甜的就想吃鹹的吃完鹹的又想吃甜的現在克制自己的方法只有一種想吃就先灌一杯水)

 

7/29 星期三

早餐  乳清蛋白                                                          96                                                                  

      香蕉一根                                                            100                               

中熱拿(自己泡)                                                      166                                  

花生麻糬                                                                 150                                      

地瓜半顆                                                                  127                                   

中餐日式料理生魚片+炸蝦                              500  (自己估算, 快撐死)

 

晚餐  義美蜂蜜蛋糕二片                                    240(我的最愛真的超好吃)                      

鮮奶一杯                                                                 150                                     

                                                                             

                                                                          =    1529 (所以, 吃了最愛就會破表   

水量 1100cc  

 

看到這, 應該有人會覺得我的三餐吃的很奇怪, 其實我只是以有什麼就吃什麼加上熱量控制的方式去減重

 

並沒有特別去選低卡或專門減重用食品來吃, 畢竟還是要過正常人的生活啊, 吃那些代餐或低卡食品, 終究還是要恢復凡人的飲食的.

 

7/30 星期四

早餐花生豆花                                     180                                  

     果醬土司一片                                 100                                    

 中熱拿(自己泡)                                  166                                  

 中餐日式料理鯖魚+牛小排            450

 

晚餐菜半碗+ 哈蜜瓜                        100

乳清蛋白                                                96                              

                                                                       

                                               =           1062

 

水量 1200cc

 

7/31 星期五

早餐烏龍麵半碗                               120                                  

         滴雞精                                          14                                                  

         鮮奶一杯                                      75                                          

中熱拿(自己泡)                                 166                                  

 

午餐石二鍋                                       500

(自己估算, 因為有油豆腐和丸子)                                                

apple                                                      52                                              

晚餐地瓜稀飯半碗                         150                               

義美蜂蜜蛋糕二片                         240

摩摩喳喳                                           142                                          

                                                                                   

                                              =          1468  

水量 1200cc

 

8/1 星期六

 

早餐  奶油厚片++加糖拿鐡          500

午餐  軟法                                             156                                           

      貢丸一顆                                           47                                            

晚餐 pizza兩片+薯星星+汽水        1100

                                                                         

                                                =           1803 (大破錶, 明天給我節食)

 

水量 600cc

 

 

8/2 星期日

早餐  義美蜂蜜蛋糕二片           240                                     

      中熱拿(自己泡)                      166                                     

午餐  四顆水餃                             120                                                

紅豆糙米飯一碗                           270                             

芒果 1/3                                        80                                                 

中熱拿(自己泡)                             166                                        

 

晚餐  青菜二碗                             200                                             

                                                                            

                                             =        1,242

 

水量 1100 cc

 

8/3 星期一

 

早餐  紅豆黑豆糙米飯              250                                       

      中熱拿(自己泡)                    166                                         

午餐全麥土司兩片                   264                                        

 

中午curves運動                        -500                                           

乳清蛋白(新包裝)                       94                                           

下午茶微卡麥片                       112                                           

無糖黑豆漿 330cc                     120  

晚餐青菜二碗                           200                                             

     白飯二口                                  50 (自己亂算)                                                

                                                                                 

                                            =        756 (超低耶, 難怪會餓)

 

水量 1000cc

 

8/4 星期二

 

早餐  紅豆黑豆糙米飯          250                                          

      中熱拿(自己泡)                 166                                         

      連珍芋泥球                       187                                             

午餐  土司兩片+起士            300                                          

中午curves運動                     -500                                              

乳清蛋白(新包裝)                    94

香蕉一根                                 100                                                    

苦瓜排骨湯                            100                                                     

無糖黑豆漿 330cc                 120                                                     

地瓜一顆                                 250                                                  

                                                                                 

                                       =       1067   餓~

 

水量  1000cc

 

8/5 星期三

早餐  紅豆黑豆糙米飯             250                                            

中熱拿(自己泡)                         166                                     

義美蜂蜜蛋糕二片                   240

午餐  土司兩片+起士               300                                            

中午curves運動                        -500                                                  

乳清蛋白(新包裝)                       94                                              

一碗青菜+肉末                          200                                                     

蘇打餅干一包                            132                                                 

晚餐兩塊豬肉+1/4炒米粉     300                                        

                                                                              

                                       =          1182

 

水量 1100cc (水量一直沒法喝到1200cc,

其實如果以curves標準, 應該要喝到2000cc, 好難~~~~)

 

8/6 星期四

 

早餐乳清蛋白(新包裝)                   94                                            

     荷包蛋                                            85                                                      

     香蕉一根                                      100                                                   

     7-11蔬菜棒                                  172                                                    

中熱拿(自己泡)                               166                                                   

牛軋糖2                                        160                                                         (google了一下, 四顆等於一碗飯的熱量, 我的天啊)

 

中餐泰式                                         550                                                         (自己預估) 好飽, 好幾天沒吃正餐了

草本觀優酪乳                                 152                                                     

                                                                        

                                       =                1479

 

減重這條路對甜食愛好者來說, 真的是意志力, 克制力的大挑戰

 

 

8/7 星期五

(今天量身瘦了1.5公斤, 腰圍手臂都瘦了1公分, 這個基本上是假象,

因為體脂跟肌肉量都沒變啊!!!!!!!)

 

早餐 7-11沙拉 + 半片雕魚片        150                                 

中熱拿(自己泡)                                166                                              

午餐貝果                                          272                                                

烏龍麵+                                         500                                     

中午curves運動                              -500                                           

乳清蛋白(新包裝)                             94                                           

紅豆豆花                                           138                                                

 

晚餐西瓜牛奶                                 200                                               

     冰淇淋波蘿                                 180                                            

     紅豆豆花                                     138                                            

                                                                             

                                               =        1338

水量 1100cc

 

8/8 星期六蘇迪勒颱風           

 

早餐乳清蛋白(新包裝)         94                                            

     皮蛋瘦肉粥                       367                                               

     apple                                      52                                                       

中熱拿(自己泡)                     166                                                

午餐  皮蛋瘦肉粥                 367                                                

青菜二碗                                200                                            

apple                                          52                                                  

豬肉片5(瘦肉)                 400

愛之味花生牛奶                 416

                                                                                                                            

                                       =     2114  (啊咧, 破表了!!!!!! )

                                                                            

水量 1200cc                                                                  (補救措施: 燙衣服 40分鐘, 消了160大卡的熱量 + XX禁之成人運動, 消了200卡熱量

                                                                                         ~~~~還是真正的運動才消耗的掉多吃的熱量, 總之就是不能貪吃啊)

做家事熱量消耗參考(10分鐘)

手洗衣服 31大卡

燙衣服 40大卡              ---- 2114 - 1680 = 434 要燙100分鐘喔, 我的媽呀

曬、收衣服 20大卡

吸塵器吸塵 40大卡

掃地 40大卡

拖地 50大卡

擦玻璃 50大卡

擦桌椅 35大卡

抹布打掃 35大卡

做菜 23大卡

洗碗 30大卡

收納 30大卡

 

8/9 星期日

 

早餐土司夾蛋夾起司                                400                                            

西瓜一碗 (平常吃飯的碗) 100G 30    200 (估算)

中熱拿(自己泡)                                           166                                       

中餐又是外食, 很難控制

蕃茄斜管麵半盤                                         300                                       

南瓜濃湯                                                      100                                    

佛卡夏                                                          250                                       

晚餐一碗青菜                                            100                                          

乳清蛋白(新包裝)                                        94                              

                                                                                  

                                                        =           1610 (今天safe)                                        

 

curves教練良心建議每天攝取熱量要在1176~1680之間

水量 1100cc

 

8/10 星期一

 

早餐   乳清蛋白(新包裝)                          94                                       

       肉鬆麵包半個                                    150                                         

中熱拿(自己泡)                                        166                                            

中餐   泰式料理                                        600                                              

晚餐香蕉一根                                          100                                               

     餅干                                                       205                                                  

中熱拿(自己泡)                                        166                                            

土司1/6                                                        25                                                      

                                                                           

                                                    =             1506  

 

水量 1000cc

 

8/11 星期二

早餐巧克力土司一片                           190                                          

     7-11蔬菜棒                                         172                                            

 中熱拿(自己泡)                                     166                                             

午餐巧克力土司一片                           190                                 

          香蕉一根                                        100                                        

中午curves運動                                     -500                                            

乳清蛋白(新包裝)                                    94                                           

紅豆豆花                                                 138                                                             

小饞優格                                                 150 (估算, 忘了看瓶身標示的熱量)                                                        

月餅試吃                                                 300 (自己亂算)

隨意吃了幾小塊都不好吃 

桂格大燕麥                                            185

(38公克 133一大湯匙 15cc 一小茶匙 5cc)                

(加微卡麥片1/5)

 

海棉蛋糕 50                                     150                                              

巧克力牛奶+                                      90

                                                                                              

                                              =            1425

 

8/12 星期三

早餐燙青菜+水煮蛋                         160                                          

     7-11吉士豬肉堡                            305                                           

     紅豆奶酪                                         195 (太甜了, 不優)                                              

 中熱拿(自己泡)                                 166                                             

午餐 7-11蔬菜棒                                172                                                  

     7-11肉鬆麵包                                391                                           

中午curves運動                                -500                                               

乳清蛋白(新包裝)                               94                                              

apple  (大顆)                                         60                                                 

晚餐雞肉兩塊+豆干兩塊               150 (估算)                                     

                                                                                      

                                                         = 1193                                                                           

  水量  900cc

curves教練良心建議每天攝取熱量要在1176~1680之間

 

8/13 星期四

早餐   乳清蛋白                                  96                                                                               

       全家奶油義大利麵1/4             150                                  

       7-11藍莓貝果                             272                                        

       草本觀優酪乳                            152                                         

中熱拿(自己泡)                                166                                       

      午餐甜不辣+冬粉                     300

乾薏麵                                                435

晚餐半碗蓮藕湯+小泡芙              125

                                                     

                                                                          

                                                                                        

                                                      =  1696

水量 900cc

 

每次瘦身都會先瘦到腰, 腹和大腿, 這真的很讚, 但再來就瘦到胸了, 可是我最想瘦的是手臂啊!!

 

8/14 星期五

早餐     乳清蛋白                               96                                                                         

         全家奶油義大利麵1/4          150                             

         7-11香蕉 2                           240                                    

              7- 11蔬菜棒                        172                                          

中熱拿(自己泡)                               166                                     

午餐合菜+一碗飯                         500                                       

綠豆豆花                                           138                                          

晚餐一碗青菜+牛奶一杯             150                               

     西瓜                                              100                                           

                                                                                  

                                                =       1550

  水量900cc

 

體重55公斤、體脂率30%,希望降到20%

 

55kg*70%=38.5

38.5/80%= 48.125

55-48.125=6.875

6.875*7700=52937.5

 

所以至少需要消耗52937.5大卡的熱量才能降到20%的體脂率,

假設非常拼命,一天可以消耗500大卡的脂肪(非常不可能),

那至少也需要52937.5/500=105.875天才能達成,也就是超過

三個月。

 

找到個計算目標達成時間的網站

https://www.supertracker.usda.gov/bwp/index.html

 

 

 Results

Calories   Kilojoules

In order to maintain

your current weight,

you should eat: 1,550 Calories/day

To reach your goal of

45 kg in 180 days,

you should eat: 1,249Calories/day

To maintain your goal of 45 kg, you should eat: 1,479 Calories/day

 

要在20天內減2.5公斤,

每日攝取1070~1680

curves教練良心建議每天攝取熱量要在1176~1680之間

 

8/15 星期六

 

早餐乳清蛋白                                     96

     土司一片加起司                          100

     荷包蛋                                              85

 中熱拿(自己泡)                                166

APPLE半顆             30卡  

午餐綜合麵線小碗                         400

 以下為全家就是你家的甜點

 摩摩渣渣                                          142

 沙拉                                                   149

 愛玉1/6                                           65

 

晚餐左岸昂列咖啡                         144

         金針姑炒蛋半碗                      300卡(亂算)

         +饅魚罐頭+青菜

巧克力冰淇淋半碗                          65

(100202. 一桶6.5,半碗看起來應為1/20份吧)      

                       1742 (小破表,今天小放肆)

 

水量 800cc

 

8/16  星期日

早餐糙米飯一大碗加肉鬆                    300

(今天的澱粉就攝取這樣吧)

apple +百香果(30)                                  82

果汁牛奶半盒                                             90

中熱拿(自己泡)                                        166

必勝客冰心玻蘿                                      340

午餐一碗青花椰                                     100

     一碗金針菇                                           50(加蠔油, , 黑糖炓理)

     魚肉                                                        10

晚餐  巧克力牛奶250cc                        171 

          乳清蛋白                                          96

                                                      =         1487

水量 900cc

 

料理×熱量說明

食物名稱                        熱量(kcal)  油脂()  備註

 

中式(1)

油條燒餅                                           511           26.4      燒餅油條、飯糰、煎餃等用油

 

                                                                    量較高,建議適量攝取。

 

肉鬆飯糰(250)                            520           20

鍋貼 (鮮肉,8)                           369           15.7     

可改成水餃或蒸餃,油脂用量減少

                                                              

肉包(拳頭大,90)                     232            7.5     

一個拳頭肉包,大約為半碗飯

 

1份中脂肉類,可以選雜糧類,或攝取高纖豆漿,增加纖

維攝取。

甜內餡的包子類,糖份則較多,請適量攝取。

 

高麗菜包(拳頭大,90)               183         3

全麥饅頭(拳頭大,90)               204         0

豆漿350ml(含糖)                              183       4.5 

無糖豆漿一杯250ml熱量約為55-75大卡,是優質的選擇。

                                                   

皮蛋瘦肉粥                                      282     10

 

西式(1)

炸雞堡加蛋                                    533      31   

儘量少點含有油炸品的早餐

總匯漢堡                                       524      30   

一個總匯漢堡或總匯蛋餅,所含的蛋白質往往過量,建議可以吃一半

總匯蛋餅                                       490      30  

薯餅蛋餅                                       480      20

煎肉蛋漢堡(無美乃滋)               406      20  

煎的肉片比炸的油脂少了很多。建議選擇一種肉類或煎蛋做為主菜,

並搭配蔬菜。如:

燻雞、鮪魚三明治,搭配高纖蔬菜。

鮪魚蛋吐司(2片,無美乃滋)       327       15

燻雞吐司(2片,無美乃滋)         236        8

鮪魚吐司(2片,無美乃滋)         254       10

蛋餅                                                      299       15

 

http://ctaso.tmu.edu.tw/files/news/5_c7829dd8.pdf

 

 

每日脂肪的攝取量不宜超過總熱量的25~30%。女性最好. 攝取55~65

 

總熱量需1800大卡, 脂肪攝取不要超過90大卡, 這樣不就是5%, 所以攝取量是在5%~30%的意思嗎????

RANGE也太大了吧

http://nutri.jtf.org.tw/index.php?idd=1&aid=45&bid=344&cid=1240

 

8/17 星期一

早餐火腿蛋土司  (脂肪就有     30)                    300                            

     中熱拿(全家 ) (脂肪         3.9)                          166                             

     香蕉 2                                                                  240                                              

午餐統一麵包加州葡萄 (肪肪10.5)                388                         

中午curves運動                                                        -500                                          

乳清蛋白  (脂肪1.1)                                               96                                        

地瓜    (脂肪含量約1)                                          117

                                       

 

桂格大燕麥                                                               185 

(38公克 133一大湯匙 15cc 一小茶匙 5cc)                   

(加微卡麥片1/5)

(脂防含量 11.4)

脂肪量以65克來算, 只剩7.1克可攝取

 

晚餐兩碗青菜+1/3肉鬆                                        316                                     

                                                                                             

                                                                          =      1308

水量  900cc

 

115克的中型地瓜計算,熱量就有117卡,脂肪含量約1

35桂格大燕麥含3克脂肪

減重至今, 開始想享受口腹之慾了, 吃完甜的想吃鹹, 吃完鹹的又想吃甜的, 就這樣週而復始的吃下去~~~~~

 

我的天, 哪年才能穿S號的衣服啊, 我想穿美美的洋裝

 

早餐     7 -11蔬菜棒                                   172                                                               

         巧克力牛奶200cc                             140                                 

         兩口豬肉米漢堡                                 25                                   

         小饞優格(脂肪6.3)                      172.8                                 

 

午餐     克林姆麵包 (脂肪7.5)           294                            

中熱拿(自己泡)                                        166                                       

中午curves運動                                       -500                                     

乳清蛋白                                                     96                                                 

紅豆豆花                                                   138                                              

微卡麵炸醬                                               98                                             

apple  (大顆)                                               60                                           

晚餐      青菜二碗                                    200                                          

               魯蛋                                         70                                            

                                                                                 

                                                           =     1581.8

 水量900cc

 

早餐   7-11蔬菜棒                                      172                                             

      綠豆薏仁                                               250                                        

      小饞優格(脂肪6.3)                          172.8

      香蕉一根                                               123                                      

中熱拿(自己泡)                                          166                                           

午餐米朗其鬆餅+ 印度拉薩茶+拿鐡   800 (估算)

晚餐紅豆湯                                                150

                                                                         

                                                          =        1833.8

水量 800cc

 

8/20 星期四

 

早餐綠豆薏仁                                          250                                        

     乳清蛋白                                                 96                                        

     熱狗麵包1/4                                          75                                     

中熱拿(自己泡)                                        166                                    

午餐紅豆紫米雜糧麵包1/2                  150

中午curves運動                                      -500                                  

乳清蛋白(新包裝)                                     94                                   

紅豆豆花                                                   138                                        

餅干                                                           205                                            

芝麻+糖飴                                                152                                       

奶油餅                                                       233                                            

 

(上班族很容易被好心同事餵食, 這時就是考驗意志力的moment)

晚餐稀飯1/3 + 一碗青菜 100+

         魯蛋70+白帶魚一塊 100            350

                                                                            

                                                        =      1409

水量      900cc

 

8/21 星期五

早餐綠豆薏仁                                     250                                         

     乳清蛋白                                           96                                            

     熱狗麵包1/4                                    75

     7-11蔬菜棒                                     172                                            

     小饞優格(脂肪6.3)                   172.8

     香蕉一根                                        123                                         

中熱拿(自己泡)                                 166                                       

午餐  乾米粉                                      140

            豬肝湯                                     120                                       

      燙青菜                                             70                                          

      沙魚煙                                           120  (不知, 亂估)                                       

      肝連                                               150  (不知, 亂估)                                          

      冰淇淋                                           224                                        

晚餐全家香菇雞肉粥                     244                                 

      蛋糕                                               200                                           

哈根達斯藍莓冰淇淋1/4            50 (亂算)

                                        =                2372.8

水量 600cc

 

8/22 星期六

早餐綠豆薏仁                                250                                       

     乳清蛋白                                      96                                          

 酪梨牛奶500CC                            300                                                                                          

 哈根達斯藍莓冰淇淋1/4        50 (亂算)

 中熱拿(自己泡)                            166                                       

中熱拿第二杯(自己泡)                166                                 

午餐紅豆紫米雜糧麵包1/2       150

小籠包4                                      400                                            

 茄汁鯖魚1/3+玉米粒少許         200

                                                                             

                                              =       1778

水量 600cc

 

curves教練良心建議每天攝取熱量要在1176~1680之間

 

 

8/23 星期日

早餐一片土司+奶油+                    278

     豬肝湯                                               350                                      

一顆酪梨+煉奶+冰淇淋三匙            250

中熱拿(自己泡)                                    166                                  

午餐豬肝湯                                          350                                       

乳清蛋白                                                  94                                        

 

晚餐  綠豆薏仁                                    250                                    

 

    鮮奶一杯                                            96                                       

                                                                        

=     1834  

水量 800cc

 

晚上在家量體脂, 看到數字是26%, 高興了一下, 但還是以下個月curves量的為準了,

 

家裏的這台古董, 就當神話好了

 

 8/24 星期一

早餐  二片土司+起士                  225

    一小碗稀飯+肉鬆                    100

    乳清蛋白                                     94                               

    7-11蔬菜棒                               172

中熱拿(自己泡)                            166                             

午餐泰式料理                              600                              

(自己估, 飯吃半碗, 但九層塔蛋吃了2/3)

木瓜牛奶(不加糖)                        260

微卡白露膠原蛋白                         48.3                            

                                                    =  1665.3

 

水量 800cc (一整個水量不足, 喝水真的好難好難)

 

吃完中餐, 一整個胃漲到不行, 所以晚餐吞不下去了

 

8/25 星期二~8/28 星期五

 

東京出差不想計算, 一天晚餐吐光, 一天拉肚子,

整個就是亂~~~~

 

8/29 星期六

 

晚上量了體重 53.6 公斤, 變重了, 但體脂還是26%

沒有小數點, 我想可能是26.9%, 哈哈

 

今天, 讓我再放肆一天吧, 不記錄, 亂亂吃

明天, 回到人間

 

8/30   星期日

早餐   一顆蛋                                85                                                      

       乳清蛋白                                94 

       中熱拿(自己泡)                  166

       紅豆土司二片                     400

       豆漿                                         85

午餐兩碗青菜                            200

中熱拿(自己泡)                         166

蛋捲兩根                                     193

晚餐  一根香蕉                          123

                                          =        1512

水量700cc

 

晚上量了體重 52.8 公斤, 但體脂還是27%, 果然是會肥的

 

8/31 星期一

 

早餐  一碗高麗菜飯                      250

7-11蔬菜棒                         172        

7-11中熱拿                                      166

中餐泰式料理 (只吃半碗飯)      400

 

晚餐   兩碗青菜                             200

       半根香蕉                                    62

 

薯條三兄弟一包                           108

                                                =     1358

 

水量 900cc

                                                    

九月的記錄就從迪士尼回來再續, 因為要去狂吃甜食啊, 哈哈哈~~~~~~

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    寫 想不停的寫 但被現實箝制著 一天的24小時 能利用的被撕裂的零碎時間 還要被瞌睡蟲佔據

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