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Consistently nailing all 4 categories on a regular basis is what is required for the body to reward you with optimal development. Breakfast and sleep are often overlooked. But these are the two primary sources of energy for a morning workout to be effective! The "ready & prepared" category is just about being mentally engaged. If you're not there, you'll make up a million reasons why you shouldn't workout today... turn that dialogue off immediately! Just show up and 9 times out of 10, your mood will change once you get started!
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68.7 公斤
最近减少: 2.9 公斤.
还有: 0 公斤.
饮食准则: 合理的.
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2259 千卡
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脂肪: 80.23克 | 蛋白质: 158.18克 | 碳水物: 240.43克.
早餐: Silk Pure Almond Milk - Unsweetened Vanilla, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Creamy Vanilla, Publix Quick Cooking Oats, Silk Pure Almond Milk - Unsweetened Vanilla, Quaker Instant Oatmeal - Strawberries & Cream. 后早餐: Coffee (Brewed From Grounds). 上午茶: General Mills Lucky Charms Cereal Bar (24g), Now Sports Carbo Gain, Coffee (Brewed From Grounds), Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Creamy Vanilla. 午餐: Fiber One Oats & Chocolate Chewy Bars. 下午茶: Ocean Spray Diet Cranberry Spray Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. 晚餐: Puerto Rican Style Coconut Custard (Flan De Coco), McDonald's Double Quarter Pounder with Cheese. 夜宵: Vitafusion Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. 更多的......
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2692 千卡
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运动:
Intense Weightlifting - 45 分钟, 坐着 - 3 小时 和 30 分钟, 睡眠 - 8 小时 和 30 分钟, 淋浴 - 15 分钟, 驾驶 - 2 小时, Bus Driving - 8 小时, 烹饪 - 1 小时. 更多的......
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一星期增加1.6 公斤
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 评论
2020年07月9日 会员：: newnamewhodis
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Sleep is so important for mental health, too. It all works together.
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Eh- Sometimes I eat breakfast before I lift- sometimes I eat when I get home and as far as getting good sleep- I wish. I'd love to!
2020年07月9日 会员：: davidsprincess
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I could never sleep with something covering my eyes and watching TV in bed gives me more pleasure than getting 8 hours of sleep over 6- so I guess it's a trade off. If I am really tired, I go right back to bed if I pee- but if my sleep is already sucky- that's when I see what I've missed on FS
2020年07月9日 会员：: davidsprincess
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One of the geekiest things i own is a white noise machine. I live under the flight path and i don’t hear a thing. Before i got it, i was up with the 5:30 DHL, now, i don’t move until there’s light in the room. Last night was a fluke in not falling asleep, too many thoughts. Different issue.
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Plus sleep makes us more beautiful. Atleast that's what I'm told. 🤔
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2020年07月9日 会员：: davidsprincess
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I am chronically sleep deprived and I totally agree that it’s so important for mood, weight loss, looking like a human, etc. Plus, I reach for more snacks the next day to keep energy up. I slept 4.5 hours last night and I really felt it (and looked it) today. Going to shoot for 8 hours tonight. Hopefully my brain lets me do it. 🙈 I’m planning on having less caffeine too, especially after 4-5pm. Never a good idea to caffeinate that late.
2020年07月9日 会员：: newnamewhodis
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No caffiene after 12noon.
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No caffeine after two for me. Exception is chocolate from time to time, because chocolate.
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Same for me, katsolo. 3 p.m. is my cutoff. I'm scared of melatonin. Idk why. I don't like to take stuff.
2020年07月10日 会员：: davidsprincess
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2020年07月10日 会员：: clark 2019
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