减脂餐VS减脂运动

夜半歌声

<h1><span style="color: rgb(176, 79, 187);"><b>12.18晚开始体检健身课1个钟</b></span></h1><h1><span style="color: rgb(176, 79, 187);"><b>12.19体能测试1个多钟</b></span></h1><h1><span style="color: rgb(176, 79, 187);"><b><br /></b></span></h1> <h1><font color="#b04fbb"><b>12.20</b></font></h1><h1><br /></h1><h3><br /></h3> <h3>早餐</h3><h3>白灼生菜+鸡蛋2个,红薯最后没有吃</h3> <h3>午餐</h3><h3>橄榄油+盐凉拌豆腐皮</h3><h3> 4小块三文鱼寿司</h3> <h3>晚餐</h3><h3>凉拌木耳,素炒青菜,清蒸剥皮鱼</h3> <h1><b><span style="color: rgb(176, 79, 187);">12.21<br /></span><span style="color: rgb(176, 79, 187);">早餐一个苹果<br /></span><span style="color: rgb(176, 79, 187);">运动</span></b></h1><h1><b><span style="color: rgb(176, 79, 187);">晚上快走40分,深蹲40,踢腿40</span></b></h1> <h3>午餐</h3><h3>饭1/4,白切鸡吃肉不吃皮,青菜过下水,去油</h3> <h3>晚餐</h3> <h1><span style="color: rgb(176, 79, 187);"><b>12.22日<br /></b></span><span style="color: rgb(176, 79, 187);"><b>运动</b></span></h1><h1><span style="color: rgb(176, 79, 187);"><b>(1)上午健身2个钟</b></span></h1><h1><span style="color: rgb(176, 79, 187);"><b>(2)晚上爬坡快走40分,坡度8,时速5.5</b></span></h1> <h3>早餐</h3> <h3>午餐</h3><h3>白灼青菜,白切鸡腿1个,不吃皮</h3><h3>红薯饭,吃1/4</h3> <h3>晚餐</h3><h3>白灼虾+青菜</h3> <h1><b style="color: rgb(176, 79, 187);">12.23日<br />运动</b></h1><h1><b style="color: rgb(176, 79, 187);">今晚健身2个钟</b></h1> <h3>早餐</h3> <h3>午餐</h3> <h3>晚餐</h3> <h1><span style="color: rgb(176, 79, 187);"><b>12.24<br />运动</b></span></h1><h1><b style="color: rgb(176, 79, 187);">(1)中午爬坡快走</b></h1><h1><h1><span style="color: rgb(176, 79, 187);"><b>(2)晚上爬坡快走</b></span></h1><span style="color: rgb(176, 79, 187);"><b> 各40 分,坡度8,时速5.5</b></span></h1> <h3>早餐</h3> <h3>午餐</h3> <h3>晚餐</h3> <h1><span style="color: rgb(176, 79, 187);"><b>12.25日</b></span></h1><h1><span style="color: rgb(176, 79, 187);"><b>运动</b></span></h1><h1><span style="color: rgb(176, 79, 187);"><b>(1)上午健身2个钟</b></span></h1><h1><font color="#b04fbb"><b>(2)晚餐后爬坡快走40分,</b></font><b style="color: rgb(176, 79, 187);">坡度6,</b></h1><h1><b style="color: rgb(176, 79, 187);"> 时速5.5</b></h1> <h3>早</h3> <h3>午餐</h3> <h3>晚餐</h3><h3><br /></h3> <h1><font color="#b04fbb"><b>12.26</b></font></h1><h1><font color="#b04fbb"><b><br /></b></font></h1> <h3>早餐</h3> <h3>午餐</h3> <h3>早餐</h3><h3>海虾牛肉丸鹰嘴豆燕麦粥</h3><h3>一个蒸鸡蛋+1片红薯</h3> <h3>午餐</h3><h3>主食就扒了几口饭,训练完,也没大吃喝,青菜白切鸡吃完,鸡肉不吃皮。</h3> <h3>晚餐</h3><h3>黑醋等拌白灼三文鱼</h3><h3>一碗鸡蛋皮菠菜汤</h3> <h1><b style="color: rgb(176, 79, 187);">12.28</b></h1><h1><b style="color: rgb(176, 79, 187);">运动</b></h1><h1><b style="color: rgb(176, 79, 187);">(1)上午做了一套健身操+30分快走爬坡。</b></h1><h1><b style="color: rgb(176, 79, 187);">(2)晚上爬坡快走40分。</b></h1> <h3>早餐(2人份量)</h3><h3>吃了一碗杂粮粥,1/3的菜</h3> <h3>晚餐……牛肉火锅</h3><h3>教练说今天有训练,可以吃点牛肉。</h3><h3>很自觉,美食当前,只吃了几片瘦牛肉,2块豆腐,几片冬瓜。几根青菜,汤也不喝了。</h3><h3>只要想做的事,就努力去做,一切皆有可能。加油!加油!</h3> <h1><span style="color: rgb(176, 79, 187);">12.30</span></h1><h1><span style="color: rgb(176, 79, 187);">运动</span></h1><h1><span style="color: rgb(176, 79, 187);">(1)健身2个钟</span></h1><h1><span style="color: rgb(176, 79, 187);">(2)晚上健身操一套35分</span></h1><h1><span style="color: rgb(176, 79, 187);"><br /></span></h1> <h3>早餐</h3> <h3>午餐</h3> <h1><span style="color: rgb(176, 79, 187);">12.31</span></h1><h1><span style="color: rgb(176, 79, 187);">(1)健身,2大组动作,各循环做3遍</span></h1><h1><span style="color: rgb(176, 79, 187);">每组各分4小个动作,每个几十次或1分钟。</span></h1><h1><span style="color: rgb(176, 79, 187);"><br /></span></h1> <h3>早餐</h3> <h3>午餐</h3><h3>1碗鱼肉,鱼丸青菜燕麦粥粥</h3> <h3>晚餐今晚外面吃跨年饭,吃了图片这么多,加上2块去皮的豆腐。88分饱。</h3> <h3>2018/1/1</h3><h3>运动</h3><h3>(1)上午健身2个钟</h3><h3><br /></h3> <h3>早餐</h3> <h3>午餐</h3> <h3>晚餐</h3><h3>吃了二块豆腐+青菜,+2片烧鹅,1块叉烧</h3><h3>0主食。5分饱,6点钟,早早就吃完。</h3> <h3>1.2</h3><h3>生理期第二天,没有运动</h3> <h3>早餐</h3><h3>鸡蛋一个,苹果1个</h3> <h3>午餐</h3><h3>牛肉牛肉丸青菜汤,没吃粉面等主食。</h3> <h3>晚餐</h3><h3>吃鱼,鸡肉,青菜</h3><h3>0主食</h3> <h1><span style="color: rgb(176, 79, 187);"><b>1.3</b></span></h1><h3><span style="color: rgb(176, 79, 187);"><b>运动…爬坡快走40分,坡度8,时速5.5</b></span></h3> <h3>早餐</h3><h3>白灼海虾,鹌鹑蛋,椰菜花,白菜,豆腐皮拌盐+橄榄油。</h3><h3>无糖黑咖啡1杯</h3> <h3>午餐</h3><h3>牛肉牛肉丸青菜汤,0主食,不喝汤</h3> <h3>白灼墨鱼拌香菜大葱,煎了一块三文鱼和鳕鱼</h3><h3>喝了一碗无油鸡蛋青菜汤。</h3> <h1><font color="#b04fbb">1.4</font></h1><h1><font color="#b04fbb">运动</font></h1><h1><font color="#b04fbb">(1)健身2个钟</font></h1><h1><font color="#b04fbb">(2)晚饭后爬坡快走40分,时速5.5,坡度6</font></h1> <h3>早餐</h3><h3>白灼青菜,</h3><h3>清蒸三文鱼+鳕鱼</h3><h3>一杯黑咖啡,</h3><h3>鸽子蛋1个鸡蛋没吃。</h3> <h3>午餐(训练完吃)</h3><h3>苹果1个</h3><h3>快餐吃白切鸡不吃皮,吃青菜</h3><h3>米饭吃几口,30克左右。</h3> <h3>晚餐</h3><h3>白灼豆芽+鱿鱼</h3><h3>煎海虾+三文鱼</h3> <h3>清水煮花菜</h3> <h1><font color="#b04fbb">1.5日</font></h1><h1><font color="#b04fbb"><br /></font></h1> <h3>早餐</h3><h3>菜的份量是二人份,吃一半</h3> <h3>午餐</h3><h3>中午吃酸菜鱼,很自觉。</h3><h3>吃几片鱼+青菜,都是过水一下吃。</h3> <h3>晚餐</h3> <h1><font color="#b04fbb"><b>1.6日</b></font></h1><h1><font color="#b04fbb"><b>运动</b></font></h1><h1><font color="#b04fbb"><b>(1)上午健身2个钟</b></font></h1><h1><font color="#b04fbb"><b>(2)晚上郑多燕减肥操35分</b></font></h1> <h3>早餐</h3> <h3>午餐</h3><h3>草根玉米,白切鸡不吃皮,素炒白菜。</h3> <h3>晚餐</h3><h3>吃鱼肉和一碗白萝卜,墨鱼丸2颗,虾1只,几根青菜</h3> <h3>1.7</h3><h3>运动</h3><h3>(1)上午健身2个钟</h3> <h3>早餐</h3><h3>芥蓝梗海虾燕麦粥</h3> <h3>午餐</h3><h3>几片牛肉,一个鸡蛋,2颗墨鱼丸,1个番茄,2颗青菜……煮的汤。</h3><h3>吃菜等,没喝汤。0主食</h3> <h3>晚餐,牛肉火锅,吃牛肉和青菜</h3> <h3>1.8</h3><h3><br /></h3><h3>(1)健身2个钟</h3> <h3>早餐</h3> <h3>午餐</h3><h3>牛肉丸汤</h3> <h3>晚餐</h3><h3>椰子鸡,吃鸡肉+青菜</h3> <h3>1.9</h3> <h3>早餐</h3> <h3>午餐</h3><h3>白切鸡腿,不吃皮。</h3><h3>白灼青菜</h3><h3>0主食</h3> <h3>晚餐</h3> <h3>1.10</h3><h3>运动</h3><h3>(1)上午健身2个钟</h3> <h3>早餐</h3> <h3>午餐</h3> <h3>晚餐</h3><h3>今晚外面吃饭,吃了牛肉+青菜+金针菇</h3> <h3>1.11</h3><h3>运动</h3><h3>上午健身2个钟</h3> <h3>早餐</h3> <h3>午餐</h3> <h3>晚餐</h3> <h3>1.12</h3><h3>停了一天没有健身</h3><h3>晚上爬坡40分</h3> <h3>早餐草根玉米</h3><h3>午餐</h3> <h3>晚餐</h3><h3>椰子鸡</h3> <h3>1.13日</h3><h3>上午健身2个钟</h3> <h3>早餐</h3> <h3>午餐</h3> <h3>晚餐</h3> <h3>1.14</h3><h3>运动</h3><h3>(1)上午健身2个钟</h3><h3>(2)晚餐后爬坡40分</h3> <h3>早餐</h3> <h3>午餐</h3> <h3>晚餐</h3> <h3>1.15</h3><h3>今天健身训练+有氧2个钟</h3> <h3>早餐</h3><h3>西兰花,花菜海虾煮燕麦粥</h3> <h3>午餐</h3><h3>韭菜饺子8个,白灼青菜,白切鸭肉,不吃皮。</h3> <h3>晚餐</h3><h3>牛肉火锅,吃青菜+适量牛肉,2 颗牛肉丸</h3> <h3>1.16</h3><h3>运动</h3><h3>(1)上午健身,今天训练的是呼吸+有氧</h3><h3>(2)晚上爬坡50分</h3> <h3>早餐</h3> <h3>午餐</h3><h3>8个韭菜饺子,青菜,一份白切鸭肉,不吃皮</h3><h3>晚餐</h3><h3>脆肉鲩鱼火锅,吃鱼+青菜。</h3> <h3>1.17</h3><h3>上午健身打卡20</h3><h3>心肺训练+35分有氧爬坡</h3> <h3>早餐</h3> <h3>午餐</h3><h3>韭菜饺子8个,青菜+一份白切鸭</h3> <h3>晚餐</h3><h3>蒸扇贝一个,花螺几个,青菜,玉米半根</h3><h3><br /></h3> <h3>1.18</h3><h3>打卡21</h3><h3>今天心肺训练+有氧爬坡30 分</h3> <h3>早餐</h3> <h3>午餐</h3><h3>韭菜饺子8个,青菜+一份白切鸭</h3> <h3>晚餐</h3><h3>牛肉火锅,淡定淡定,多青菜少吃肉</h3> <h3>1.19</h3><h3>运动</h3><h3>晚上健身1个钟,有氧运动45分</h3> <h3>早餐</h3> <h3>晚餐,一个苹果+1个番茄</h3><h3>健身后,吃3只海虾+墨鱼丸</h3> <h3>1.20</h3> <h3>早餐</h3><h3>海虾,墨鱼丸,青枣,无糖黑咖啡</h3> <h3>晚餐,</h3><h3>牛肉火锅</h3><h3>吃牛肉+青菜</h3> <h3>1.21</h3><h3>今晚健身1.5个钟,状态不是很好。</h3> <h3>早餐</h3><h3>杂粮粥,海虾,</h3><h3>比较晚吃,中午没吃饭</h3><h3>五点多吃了一个苹果。</h3><h3>晚餐</h3><h3>桂林米粉,吃了1/3晚,健身后吃一碗面</h3><h3><br /></h3> <h3>1.22</h3><h3>今晚健身2个钟</h3><h3>昨天状态不佳,教练指引要吃多点碳水。</h3> <h3>早餐</h3><h3>一根玉米</h3><h3>午餐</h3><h3>红色糙米饭,水煮椰菜花,墨鱼丸,牛肉丸。</h3> <h3>晚餐</h3><h3>一半训练前吃,一半训练后吃。</h3> <h3>1.23</h3><h3>运动</h3><h3>(1)上午健身2个钟</h3><h3>(2)晚饭后爬坡35分</h3> <h3>早餐</h3><h3>白水煮椰菜花,海虾,墨鱼丸。黑咖啡1杯</h3><h3>吃完去举铁,教练还给我买了面包,让我补充碳水。</h3> <h3>午餐</h3><h3>韭菜饺子8个,白灼青菜,白切鸭,吃肉不吃皮。</h3><h3><br /></h3> <h3>晚餐</h3><h3>脆肉鲩墨鱼丸火锅,吃了二块鱼,二颗墨鱼丸,1颗牛肉丸,几根青菜。</h3> <h3>1.24</h3><h3>(1)上午健身打卡26</h3><h3>今天是朱教练的课,努力学习呼吸法</h3><h3>(2)晚饭后,爬坡快走30分</h3> <h3>早餐</h3> <h3>午餐</h3><h3>水煮青菜,一小份白切鸭肉,不吃皮</h3> <h3>晚餐</h3><h3>面对满桌的菜很淡定,只吃适量该吃的青菜,鸡肉,豆腐。还有茶,0主食。</h3>