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THỰC ĐƠN EAT CLEAN GI Ả M 2.5kilo C ÂN TRONG 2 TUẦN
Bắt chước mấy bạn trong nhóm nghĩ dịch ở nhà cũng chụp chẹc cho đẹp. Đây là khẩu phần ăn mỗi ngày của mình 1600 calo. Đúng là phải cân lên tính toán thì mới k bị lố dc. Mọi hôm cũng cân lên nhưng k tính toán cho nguyên ngày thì toàn bị ăn lố mà k hay luôn. Mình k mua dc gạo lức nên ăn cơm trắng thôi mn ạ. Quan trọng ăn vậy thấy bụng nhẹ nhàng hẳn ☺️
Mình dùng app Myfitnesspal tính calo ạ .
Nguồn Trang.
Food tracking is a habit I picked up about 5 years ago when I started training with @movementdynamicsfit but I’ve only started taking it seriously this lockdown as I’ve just been home.
I even go to the extent of weighing all the food and drinks I consume.
I’m thankful for my parents who are so supportive of my fitness journey and do not mind my crazy behaviour!
I use this app called “MyFitnessPal” to track the macros of the food I consume daily.
It gives me info on the % of protein, fat and carbs which makes me more conscious of the food I put into my body. At the beginning, food tracking was a nightmare. I HATED THE PROCESS SO MUCH because it was tedious and it can be quite tricky to track if you’re out dining and sharing food with friends.
However, this process got so much easier since I’ve been stuck at home! So slowly food tracking has become a big part of my life now. I track every single thing that I eat and drink! It’s become an obsession haha
The fun part is, along the way, I actually learned so much about nutrition.
e.g.
100g chicken breast= 3.6g fat & 31g protein
Whereas 100g chicken thighs= 8g fat & 24g protein
This is why I have switched to eating chicken breast instead of thighs/drumsticks as the fat percentage is relatively low.
My current fitness goal is to gain muscle mass & lose fat. I do not starve myself, I eat whenever I feel hungry, but I try to opt for healthier options. So I’ve drastically reduced fried/oily and sugary food.
Of course, balance is key. There are days where I eat desserts as well but I only take a small portion because when I discovered 50g of a tiny slice of yam cake I took the other day carried 200 kcal, I got shocked 😮
So anyways, the top 3 REASONS why my trainer asked me to track my diet are;
1) When I report to my trainer, there is more accountability and thus more discipline
- Having someone to be accountable to increases consistency and ultimately leads to better results
2) I learn more about the food I consume and my eating habits when I put in the effort to track myself
3) When I send my report to my trainer, he is able to learn more about my lifestyle and eating habits which allows him to optimise my programme
2021年8月5日 低醣增肌減脂計劃 Day 4
話咁快嚟到第四日，可能因為之前試過低醣減肥，我覺得短短幾日行返低醣個身體已經好有感覺，腸胃好咗，感覺好似輕盈左，加埋做運動個人仲好似firm左，我見到短短幾日我已經瘦咗1kg，講真我唔想瘦得太快，我係想增肌啊😖似乎之前嘅低醣減肥效果仍在, 而家嘅體質只要一認真pick up返就好快有效果。
早餐🥣繼續蒸番薯🍠1小個，溏心蛋2個，金奇異果一個。
.
午餐🥗又係高蛋白低醣lunch box, 雞肉椰菜花炒偽飯配一隻雞髀🍗有時候懶煮其實係燒臘舖買嗰啲$12一隻嘅豉油王雞髀都係一個幾好嘅選擇。
.
晚餐🥙又食返個豐富嘅晚餐先，煎三文魚扒加煎雞扒，兩隻溏心蛋，+3款雜菜有秋葵，椰菜花同埋番薯苗，中間嗰督黑色嘅係黑芝麻醬，每日食少少芝麻可以補腎啦😉重申因為我今個月係高蛋白低醣餐所以你見到我食嘅蛋白質比較多，全日你都見到我食咗四至五隻蛋，係因為我要達到某個蛋白質嘅目標，而我亦會做返運動💪😜所以你要睇吓自己嘅需要調整，唔好跟足我的份量，如果你係減磅咁你可以將蛋日質份量減半，將蔬菜分量增加，不過想準確啲你可以上網Check吓自己每日所需嘅熱量係幾多，因為每個人因人而異，再睇吓自己目標係增肌定係減脂，想準確少少睇吓自己食嘅嘢的卡路里及營養係點可以download一個app叫做MyFitnessPal，一邊記錄一邊自己計算自己每日食幾多。大家都繼續加油💪
第4日分享，完～～～～btw 今日第5日係我cheat day放假， 因我今晚會同阿哥食生日飯🥳我同佢齊齊cheat🤣
ʕ•́ᴥ•̀ʔ VLOG 2021 EP 8
最近的影片都是VLOG
因為同時有兩份UX的專案計劃進行中
要先完成了它們
這個星期五是其中一份的報告發表
很緊張呀（・Ａ・）
拍了VLOG 要趕快出完它們
就可以趕上進度了！
原子習慣podcast已經出爐了～
大家可以去聽聽 ▸▸ https://anchor.fm/bonnie-bontime
記得訂閱我♡
YT → https://www.youtube.com/bontime
LBRY → http://bit.ly/3oYc8St
每週三、六 定期更新
(香港11:00PM 溫哥華7:00AM)
#vlog #dailyvlog #bontime
請我喝杯咖啡～ ▸▸ http://bit.ly/39dkgrv
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BLOG ▸▸ https://medium.com/bontime
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KOBO ▸▸ https://share.kobo.com/x/Khcd25
按連結領$5優惠卷
GastonLuga ▸▸ https://gastonluga.com/hk/
輸入 “GLbon”可享9折
The Qi floral tea ▸▸ http://i.refs.cc/WWQ5ZQzc
按連結領$10優惠卷
Career Foundry ▸▸ http://bit.ly/3sbCMcK
按連結可享95折
????ℂ? ▸▸ http://bit.ly/3bnVHe3
此影片為非商業合作影片 ♡ 說明欄裡包含分潤連結☺︎
每個人的生活習慣 感受 都不一樣 歡迎大家留下自己的意見☺︎
☆但是 請互相尊重 不要強加意見感受到其他人身上☆
因為我們都是獨一無二 有著不同喜好的人☺︎
減量期のフル食動画です！普段計算はしてませんがインスタでリクエストが多かったので今回計算してみました！
カロリー、PFCバランス公開していますので参考にしてみてください?
食べてるものはほとんど鶏胸肉ですので参考にならないと思います笑
今回使用したアプリ
My Fitness Pal
https://apps.apple.com/jp/app/myfitnesspal/id341232718
SNSフォローよろしくお願いします！
■Instagram
https://www.instagram.com/gorigori1995/
■Twitter
https://twitter.com/1120ho
iHerb使ってくれたら嬉しいです！
■iHerb
https://www.iherb.com/?rcode=CDL791
登愣！what’s on my iPhone 終於出現ㄌ！
真的是拖了很久才錄加上又很難剪（因為一次兩個畫面要對著剪🤣）
手機裡面有些大家都知道的app我就沒有多做介紹， 雖然不知道有多少人會看完因為我自己覺得有點長🤣但希望大家喜歡這隻影片～
▷Instagram:sabriiiiina.aa(i*5)
▷Camera：Canon m50
▷編輯軟體：final cut pro Ｘ
▷手機型號：iPhone11/黑色/128GB
▷手機殼：犀牛盾
▷App information
右滑頁面：
天氣
雲端發票
BUS+
Shortcuts
Timeblocks
Batteries
Reminder
Countdown
主頁面：
Health
YouTube
YT studio
Photos
Safari
Google maps
Gmail
Netflix
Dcard
Instagram
WEBTOON
Line
Spotify
Playlist
1.it’s a hit!
2.pop sauce
3.pop rising
4.k-pop rising
5.k-pop Daebak
6.台灣全球人氣榜
7.soft pop hits
8.made for you
Podcast
Kpop Daebak w/ Eric Nam
The Aha podcast
(by one of my favorite Youtuber Youjin)
第二頁：
📷
Snapchat
Gudak（之前很紅的底片相機，但影片中沒提到）
Snapseed
VSCO
Pinterest
Google photos
Meitu美圖秀秀
Snow
Photolayers
🛒
手機淘寶
蝦皮購物
RED小紅書
104工作快找
1111找工作
📖
QUIZLET
Bravolol
Tronclass
VoiceTube
Kahoot !
TickTick
Tide
Keynote
Slides
Teams
Slido
Timeblocks
進階/核心英文字彙(core)
🥽
（只放提到的app因為太多了🤣）
Sweatcoin
團子顏文字
Shortcuts
Countdown
Myfitnesspal
🍯
全家便利商店
MOS order
Starbucks TW
Passport (muji)
UNIQLO
Uber Eats
Foodpanda
Open point
雲端發票
Easy wallet（悠遊卡）
🚌
台中/台北等公車
BUS+
T-EX 行動購票（高鐵）
💙💛
Twitter
V Live
Naver
Naver dict
Webtoon(韓文版）
Weibo
Kakaotalk
Fortune city 記帳城市
Bilibili
Facebook
Music
◎Music Credit
Music by Daniel Mahardika - Sense - https://thmatc.co/?l=CE3F4980
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