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 ᡧÍèÍÁä¡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 |
Last Update : 29 ¾ÄȨԡÒ¹ 2555 18:28:17 ¹. |
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