Get up at 6 o'clock, 6: 15db is normal.
7: 10-8: 15 running 10 km
250 ml of milk (63 * 2.5 = 157.5 kcal), black coffee 100 ml, double-sandwiched eggs (fried egg 75 kcal, sausage 20g, 50 kcal, and bread 50g).
9:30:450ml Merlot red orange powder 3g (1384 * 0.2389 * 0.03 =10 kcal)
10: 00 300ml tea
10: 50 300ml tea
Total breakfast:157.5+75+50+130 = 402.5 kcal.
1 1:30 lunch, 50 grams of Lanzhou Lamian Noodles (180 calories), 200 grams of corn (1 12 * 2 = 224), 200 grams of cucumber (16x2 =
Total lunch:180+224+32+100 = 534 calories.
14:00: tea milliliter
15:00: tea milliliter
19:30 dinner: yam 100g(97 kcal), bean skin 20g( 167*0.2=34 kcal), spinach 50g(50 kcal), konjac silk 70g(6 kcal) and spareribs1.
Subtotal for dinner: 97+34+50+6+100+224 = 511calorie.
Total: 402.5+534+=936.5 calories+51= kloc-0/447.5 calories (too much corn).
On Monday, March 28th, 2022, I weighed 49.7kg (I returned to the place before liberation overnight).
I got up at 5: 10, and it was normal at 6: 15dB (the second time 1 1:20, it was estimated that I ate too much corn yesterday).
7:20-8:20 stretching exercise
200ml milk (63 * 2. = 126 kcal), 200ml of black coffee, tuna sandwich 100g(252 kcal) and 34g of red bean bread (102 kcal).
Total breakfast: 126+252+ 102=480 calories.
9:30:450ml Merlot red orange powder 3g (1384 * 0.2389 * 0.03 =10 kcal)
10: 00 300ml tea
10: 50 300ml tea
1 1:30 lunch: braised pork with plum150g (389 *1.5 = 583.5 kcal), fried pork with Pleurotus eryngii 80g(73*0.8=58.4 kcal), and fried cabbage/kloc-.
Total lunch: 583.5+58.4+61.5+168 = 871.4 calories.
13: 30 500ml of tea
15:00 400 ml of tea and 20 g of nuts (11calories)
Dinner: Kelp cooked with tomato sauce in Xinjiang 10g? 2 pieces of tofu, 2 small pieces of spinach, and 60g of shredded konjac.
Total calorie intake: 480 in the morning+87 in the afternoon1.4+11=1462.4 calories (already exceeding the standard, eating soil at night).
Tuesday, March 29th, 2022, weighing 49.5kg
Get up at 5: 10 and get up at 6: 15dB.
7:50-8:40 stretching exercise
Breakfast: three steamed dumplings (about 150g, 1.5*250=375 calories) and 200ml of milk (63 * 2). = 126 kcal) and 200ml black coffee.
9:30:450ml Merlot red orange powder 3g (1384 * 0.2389 * 0.03 =10 kcal)
Total breakfast: 375+126+10 = 511calorie.
10: 30 300ml of tea
1 1:00 300ml tea
1 1:30 lunch: stewed beef 100g(246 calories), stir-fried cabbage 50g(64*0.5=32 calories), kung pao chicken (100g, 96 calories), scrambled eggs with tomatoes1.
Total lunch: 246+32+96+71+130+107 = 682 kcal.
Dinner: Kelp cooked with tomato sauce in Xinjiang 10g? Some bean sprouts, 2 small spinach, 60g konjac shreds, 30g low-calorie corn.
Total calorie intake: 511+682 =1193 calories in the morning.
Wednesday, March 30th, 2022, weighing 49.5kg
Get up at 5:00, 5: 15dB is normal (the second time at 8:00).
Running 8 kilometers from 7: 00 to 8: 05 (in the rain of Winter Olympics Park) consumes 400 calories.
Breakfast: three steamed dumplings (about 130g, 1.3*250=325 calories) and 200ml of milk (63 * 2). = 126 kcal), 200ml black coffee, a specially selected one in red bean bread (102 kcal).
9:30:450ml Merlot red orange powder 3g (1384 * 0.2389 * 0.03 =10 kcal)
Total breakfast: 325+126+102+10 = 563 calories.
10: 30 300ml of tea
1 1:00 300ml tea
1 1:30 lunch: 2 drumsticks, about 200g (148*2=296 calories, without peeling), noodles 150g? (107 *1.5 =160.5 kcal), fried rice with eggs 100g(2 17 kcal), and ternary flavored yogurt 100g(87 kcal).
Total lunch calories: 296+160.5+217+87 = 760.5 calories.
Total calorie intake: 563+ in the morning and afternoon 1760.5 = 1323.5 calories (eating soil at night)+39+199.1=15/0.6 calories-
13: 30 500ml of tea
500ml of tea at 15:30, and 0/50g of cantaloupe/kloc (26* 1.5=39 kcal).
Dinner 19:00, it is said to be Tong B magic soup, yogurt 63.5 calories, cucumber 150g 24 calories, banana120g1.6 calories ... 63.5+24+65438+.
2022033 1 Thursday, weighing 49.0kg
Get up at 5:00, 3: 15dB, because I drank too much cucumber and banana yogurt soup last night, and my stomach ached (the second time at 8:00), and there was an enzyme, which probably had a lot to do with it.
Running 7 kilometers (Winter Olympics Park) at 7: 15-8:05 consumes 350 calories.
6: 15 breakfast: yogurt 63.5 calories, cucumber 120g 20 calories, banana120g1.6 calories ... 63.5+20+ 165438+
Continue breakfast at 9:00: steamed dumplings 1 (about 40g, 0.4*250= 100 kcal), 250ml of milk (63 * 2.5 =157.5 kcal) and 200ml of black coffee.
Total breakfast calories: 452.6 calories
1 1:30 lunch: lotus root ribs 100g(249 calories), mushroom rape 150g(40* 1.5=60 calories), cold cucumber150g (.
Total calories for lunch: 808 calories
13: 30 500ml of tea
16: 30 500ml tea
The whole morning is 452.6+ lunch 808= 1260 calories. That's enough. Eat dirt at night.
Dinner: yogurt 63.5 calories, cucumber 120g 20 calories, banana120g1.6 calories ... 63.5+20+1.
Tea: 600 ml
2022040 1 Friday, weighing 49.3kg (weight 0.3).
6: 15 breakfast: yogurt 63.5 kcal, cucumber 120g 20 kcal, banana120g1.6 kcal, pear150g (51.
7:20-8:20 stretching exercise
Breakfast at 8:30: one steamed bun (30g, 0.6*227=68. 1), one steamed dumpling (40g, 0.4 * 250 =100 calories), one cup of black coffee and Chinese medicine.
Total breakfast: 271.6+68.1+100 = 439.7 calories.
300 ml of tea at 9: 30
10:30 400 ml of tea
1 1:00 a melon 150g(26* 1.5=39 kcal)
1 1:30 lunch: steamed noodles 200g( 100g(54 * 2 = 208 calories), boiled corn150g (84 *1.5 =126).
Total lunch: 208+126+54+66.4+150 = 604.4 calories.
Dinner 18:30: yogurt 63.5 calories, cucumber 120g, banana 120g,11.6 calories, broken eggs and tofu 200g (1. =495. 1
A total of 439.7+39+604.4+495.1=1578.5438+0 kcal (exceeding the standard greatly).
On Saturday, 20220402, I weighed 49.6kg (I gained 0.3 again, so I should not eat the meat, eggs and tofu last night).
Get up at 5 o'clock, 5: 15dB is normal.
6: 15 breakfast: yogurt 63.5 calories, cucumber 120g 20 calories, banana120g1.6 calories ... 63.5+20+ 165438+
7: 10-8: 15 running 8 kilometers (slow heart rate control in winter Olympic park) consumes 400 calories.
450ml of black coffee at 8:40, and 45 g of hand-grabbed cakes left by the baby (300 * 0.4 =120 calories).
Total breakfast:195.1+120 = 315.1calorie.
1 1:30 lunch: stewed beef 150g(246* 1.5=369 calories) steamed pumpkin150g (21*1.5)
Total lunch: 369+31.5+36+60+107 = 603.5 calories.
14:00 tea 400ml
15:30 400 ml of tea
15:40 Marshal Huang Apple150g (59 *1.5 =103.5 kcal)
Total: jujube195.1+120+603.5+103.5 =1022.1kcal (12/kloc)
202204 10 Sunday (48.8kg)
Get up at 6:30, 6:45db.
Running 7.4 kilometers from 7: 40 to 8: 30 consumes 400 calories.
8: 40 ~ 9: 10, aerobic exercise for 25 minutes, consuming 185 calories.
9:30 magic breakfast, 200 calories
2 eggs, 145 calories.
Lunch 14:00, clay pot rice100,245 calories, lettuce 100g, 55 calories, tofu 100g, 90 calories, Luo Songtang 100g, 92 calories, and 50g dried sweet potato.
245+55+90+92+ 150=632 calories
200+ 145+632=977 kcal