Diet Diary ÊÙéÍÕ¡¤ÃÑ駡Ѻ¡ÒÃÅ´¹éÓ˹ѡ 29/11/55 Çѹ·Õè 27/11/55  àªéÒ : ¡Òῤһ٪Ôâ¹à¹Ê¡Òá¿ = 90 cal          Áͤ¤èÒ·ÃÕâÍ ÃÔª = 90 cal          ¢éÒÇ 1 ·Ñ¾¾Õ = 70 cal         ä¢èà¨ÕÂÇ = 243 cal ÍÒËÒÃÇèÒ§ : â¡â¡é = 70 cal  à¹ÊàÅèªçͤâ¡é = 80 cal ¡ÅÒ§Çѹ : ÊéÁâÍ 1 ÅÙ¡ = 300 cal               âÂà¡ÔÃìµ = 80 cal àÂç¹ : ÂÓÁÒÁèÒ = 200 cal  ·Òâ¡ÂÒ¡Ô·Ù¹èÒ = 60 x 8 = 480 cal ¢¹Áàº×éͧäÊéËÇÒ¹ = 60 x 13 = 780 cal ÃÇÁ = 2,483 cal Çѹ·Õè 28/11/55  Exercise @ Morning ·èÒºÃÔËÒõ鹢Ҵéҹ㹠4 set x 12 times ·èÒºÃÔËÒõ鹢ҴéÒ¹¹Í¡ 4 set x 12 times Dumbbell Squat 1 set = 10 times Two Dumbbell Bent Over Row 1 set = 10 times Dumbbell Swing 1 set = 10 times Dumbbell Shoulder Press 1 set = 10 times See Saw Press  1 set = 10 times Dumbbell Floor Press 1 set = 10 times Dumbbell Curl 1 set = 10 times Dumbbell One Arm Tricepts Extension 1 set = 10 times Stiff-Legged Dumbbell Deadlift 1 set = 10 times Standing Dumbbell Calf Raise 1 set = 10 times Dumbbell Shrung 1 set = 10 times Standing Dumbbell Upright Row 1 set = 10 times Crunches 1 set = 10 times Dumbbell Side Bend 1 set = 10 times àªéÒ : â¡â¡é¼ÊÁ¢éÒÇâÍêµ 1 á¡éÇ = 170 cal ¡ÅÒ§Çѹ : ¢éÒÇ 2 ·Ñ¾¾Õ = 140 cal             ¹éÓ¾ÃÔ¡áÁ§´Ò = 15 cal             ä¢èµéÁ 2 ¿Í§ = 80 x 2 = 160 cal àÂç¹ : ¢éÒÇ 1 ·Ñ¾¾Õ = 70 cal ä¢èµéÁ 2 ¿Í§ = 160 cal ¹éÓ¾ÃÔ¡áÁ§´Ò = 30 cal ÂÒ¤ÙÅ·ì = 60 cal âÂà¡ÔÃìµ = 80 cal ÍÒËÒÃÇèÒ§ : «ÒÅÒà»ÒäÊéÊѧ¢ÂÒ 3 1/2 ªÔé¹ = 525 cal  Exercise @ 20.30 ¹. ÇÔè§ 1 ªÑèÇâÁ§ Sit up = 50 ¤ÃÑé§ ´Ñ¹¾×é¹ = 20 ¤ÃÑé§ ÃÇÁ 1,410 cal 29/11/55 àªéÒ : ¢éÒǼѴ»ÙãÊèä¢è = 530 cal         ¡Òá¿ 1 á¡éÇ = 90 cal        ·Í´Áѹ 2 ªÔé¹ = 80 cal ¡ÅÒ§Çѹ : ÊéÁµÓ»Ù = 70 cal              ÅÒºËÁÙ = 82.5 cal              á¡§ÍèÍÁä¡è = 75 cal              ¢éÒÇà˹ÕÂÇ 1 ËèÍ = 80 cal àÂç¹ : ᡧ¨×´ÇØé¹àÊé¹ (ºÃͤâ¤ÅÕè + ¼Ñ¡ºØé§) = 115 cal ÃÇÁ 1,292.5 cal  Exercise : ÃÍàÅÔ¡§Ò¹¨éÒ à´ÕëÂÇÁÒãËÁè¹Ð¤Ð   Create Date : 29 ¾ÄȨԡÒ¹ 2555 1 comments Last Update : 29 ¾ÄȨԡÒ¹ 2555 18:28:17 ¹. Counter : 714 Pageviews. Share Tweet

ÁÒàÂÕèÂÁªÁ ÁÒ·Ñ¡·Ò ÁÒÊ觡ÓÅѧã¨ãËéá¡è ¨¢º. ¹Õé¤ÃѺ ÊÙé æ ¤ÃѺ ÍÔÍÔ   â´Â: ÍҤا¡Åèͧ 29 ¾ÄȨԡÒ¹ 2555 21:24:37 ¹.

• Color Codes »éÒÁ´
• Bloggang.com