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由於 fatsecret 網友的意見 我決定規劃我的減肥行程 以助有效地降低體重 歡迎大家提供建議。 藍字是工作日，綠色是非工作日。 Because of the advice of some FS friends I decided to create a daily routine that helps me lose weight effectively. Any suggestions are welcome. Blue is for workdays and green is for holidays.
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1444 kcal
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Fat: 91.11g | Prot: 121.14g | Carbs: 44.44g.
Breakfast: Enoki Mushrooms, Roasted Broiled or Baked Chicken Thigh. Lunch: Firm Silken Tofu, Soybeans (Mature Seeds, Steamed, Cooked), Cooked Eggplant (Fat Added in Cooking), Cooked Green Cabbage (Fat Added in Cooking), Cooked Green String Beans (Fat Added in Cooking). Dinner: Soybeans (Mature Seeds, Steamed, Cooked), Roasted Broiled or Baked Chicken Thigh, Pork. Snacks/Other: Mixed Nuts. more...
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4461 kcal
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Exercise:
Running (jogging) - 8/kph - 30 minutes, Bike Machine (Cycling) - 30 minutes, Housework - 3 hours, Calisthenics (heavy, e.g. pushups) - 15 minutes, Walking (exercise) - 5.5/kph - 1 hour and 30 minutes, Sleeping - 8 hours, Resting - 7 hours and 15 minutes, Desk Work - 3 hours. more...
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1 to 20 of 28
 Comments
A man with a plan! Much success to you!
27 Apr 18 by member: marshakanady
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27 Apr 18 by member: Viviace
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27 Apr 18 by member: yochen
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Great plan! Make sure you allow for some fun in there😉 you deserve it
27 Apr 18 by member: momma6224
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Meditation added to that might help you. Check out the guided meditations on insighttimer dot com. And they also have an app for your phone. 💁🏻♀️ All of this looks like good strengthening, you might work in a stretching routine yoga or Tau Chi or chi gong. LOL 👵🏻And Auntie says not to forget a social life so you don’t get bored and stop doing it all! LOL 😂 You must keep the balance to your life. 🙋🏻
27 Apr 18 by member: smprowett
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Looks really good Leon. If you run out of housework you can come over my house and burn a few extra calories. LOL :)
27 Apr 18 by member: ny_shelly
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27 Apr 18 by member: abbadabba
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加油XDDD我覺得你到目前已經很厲害了，只是你的終點比別人遠，並不代表你跑的比別人慢
27 Apr 18 by member: 卡斯威爾
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27 Apr 18 by member: iysam
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看起來真的很充實啊！還有學習這個項目👍
我的運動規劃也是不斷更改，目標要找到適合自己又瘦的健康的菜單，一起加油吧！
27 Apr 18 by member: zxc_ad2
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你真猛，我光下班、運動後就累癱在床上了，很難想像還有學習😳,我自己健走時是順便做縮小腹運動，用力縮半圈(或30秒)、剩下半圈(30秒)放鬆，不要憋氣。
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27 Apr 18 by member: cat170902
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27 Apr 18 by member: c123456747
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27 Apr 18 by member: joanna309
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很不錯的計畫呢
只是有個超級小小小的建議
你的基礎代謝率應該不只如此
（因為我大約都吃到1400-1600左右）
我記得基代攸關減肥瘦的是肌肉還是肥肉
建議check out相關資料會幫助你了解哦
加油💪💪💪
27 Apr 18 by member: poonaton
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卡斯說的非常好，況且你一週都有掉2公斤多了，已經很厲害！！我好慚愧，一週只運動2天，😅😅！！我每天下班累的跟狗一樣😅😅！！
27 Apr 18 by member: gulinlin
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27 Apr 18 by member: 尼歐NEO
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每天的熱量感覺好少，肌肉會不會也變少？好勵志的計畫喔！看齊！
27 Apr 18 by member: honeyamy
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@gulinlin 這時我就要說你錯了，因為狗並不累！（來亂的）
27 Apr 18 by member: 卡斯威爾
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leon_tsai's Weight History
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