I wasn't born with the V-Shape 6 packs physique.
I am once skinny and fat. So please stop with the genetic this and that thingy... You build your body & life! :)
First transformation in life from fat to fit.
During the first few months, I got not much clue on any specific weight loss diet, all I did was cut all the junks! Prepared my own meal mainly grill chicken breast and lots of veggies, overtime I've started to understand my body towards the macros and calories.
JULY-AUGUST 2010 DIET (No Calorie Count)
1st Meal
8 Whites with 2 Yokes
3 Slices of Whole Grain Bread with 1 tbs of Peanut Butter
1 serving of Multi Vitamins
Pre-Workout
1 serving of BCAA + Glutamine
Post-Workout
35g Whey Protein
1 Serving of BCAA + Glutamine
2nd Meal
120g Chicken Breast
1 Serving of Multi-Vitamin
35g Whey Protein with 10oz of Skim Milk
3rd Meal
220g Steak cooked with Olive oil
1 cup of broccoli
4th Meal
130g Chicken Breast
1 cup of broccoli
Last Meal
8oz of Skim milk
SEPTEMBER - NOVEMBER 2010 DIET (Keto-Diet)
1st meal
5 whole eggs
Fish oil
Spirulina
Multivitamin
Total = 31g protein, 3g carb, 26.5g fat, 390 kcal
Pre-workout
BCAA + GLUTAMINE
Post-workout
35g Whey
Total = 35g protein, 160 kcal
2nd meal
150g Chicken Breast
2 tsp olive oil
1 oz broccoli
Total = 46g Protein, 14g fat, 333 kcal
3rd meal
150g Mackerel fish
2 tsp olive oil
1 oz broccoli
Total = 29g protein, 23g fat, 339 kcal
Snack
35g Whey
Total = 35g protein, 160 kcal
4th meal
120g Chicken Breast
2 tsp olive oil
1 oz broccoli
Total = 46g protein, 13g fat, 284 kcal
Snack
1oz peanut
Total = 8g protein, 4g carbs, 15g fat, 170 kcal
5th meal
120g round/knuckle steak
2 tsp olive oil
Total = 33g protein, 14g fat, 267 kcal
Protein = 253g Carb = 27g Fat = 111g Total = 2181 kcal
同時也有4部Youtube影片,追蹤數超過250萬的網紅Joanna Soh Official,也在其Youtube影片中提到,♥ Amazing, Fun, High Protein EGG recipes to kickstart your day! Watch the video for the complete step-by-step guidance, including calories. ♥ Be sure ...
「2 slices of bread calories」的推薦目錄:
- 關於2 slices of bread calories 在 Jordan Yeoh Facebook 的最佳貼文
- 關於2 slices of bread calories 在 Dine with Annna Facebook 的最佳解答
- 關於2 slices of bread calories 在 Joanna Soh Official Youtube 的精選貼文
- 關於2 slices of bread calories 在 Joanna Soh Official Youtube 的最佳解答
- 關於2 slices of bread calories 在 ochikeron Youtube 的最讚貼文
2 slices of bread calories 在 Dine with Annna Facebook 的最佳解答
Challenge accepted!
Day by Day Schedule to lose weight in 10 days
Day 1
Eat only fresh fruits with a high level of anti-oxidants such as lemon, oranges, etc. The meals and snacks must strictly comprise fruits the first day. Fruits are more of water and essential nutrients and less of fat; therefore, eating them will only help you lose weight. To make low-calorie snacks out of fruits, you could prepare smoothies with low-fat yoghurt and lots of fruits. Pour in a glass of banana or apple smoothie to gratify hunger for a long time.
Day 2 and 3
Eat only vegetables. Some healthful vegetables that will help you in your efforts to lose weight in 10 days include broccoli, spinach, eggplant, etc. A cup of chopped vegetables such as tomatoes, cucumbers, leafy greens and bell peppers can substitute fatty snacks and thereby help you lose weight.
Day 4 and 5
Add two glasses of milk (once in the morning and once in the evening) to your vegetables-rich diet. For snacks, you may have a platter of steel-cut oats, pearled barley, long-grain brown rice, whole wheat bread, etc.
Day 6 and 7
Along with the vegetables, you may have low fat yoghurt, one egg, beans, 2 plates each of 250gms of pasta along with tomato sauce and fruit juice. A cup serving of fibre-rich foods, such as barley, raspberries, pears and whole wheat pasta can help cut hunger between meals. Fibre makes one feel full quickly, helping one lose weight.
Day 8 and 9
Drink vegetable soup along with two slices of any type of fish, preferably one that is low in fat. If you must eat soup outdoors, make sure it is not processed as they are filled with calories.
Day 10
Make sure you did all that is mentioned above and if you didn’t, gear-up for the following ten days
Share if you care..........
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2 slices of bread calories 在 Joanna Soh Official Youtube 的精選貼文
♥ Amazing, Fun, High Protein EGG recipes to kickstart your day! Watch the video for the complete step-by-step guidance, including calories.
♥ Be sure to LIKE & SHARE this video. Snap pictures of your creation and tag me on Facebook & Instagram. =)
♥ Joanna is a certified Women’s Fitness Specialist with NASM and also a certified Personal Trainer & Nutrition Coach.
QUICHE IN PEPPER CUPS (serves 4)
1) 3 Large Eggs – 234Cals
2) 2 Large Bell Peppers – 58Cals
3) ½ cup Mushroom, sliced – 8Cals
4) ¼ cup Leeks, thinly sliced (white & light green parts only) – 8Cals
5) 8-10 Cherry Tomatoes, halved – 24Cals
6) ¼ cup Milk, any option – 23Cals
7) ¼ cup (25g) Cheese, grated – 89Cals
8) 1 tsp. Olive Oil – 40Cals
9) A pinch of Salt & Pepper
121Cals per serving
OPEN-FACED EGG SPINACH QUESADILLAS (6 slices)
1) 1 medium Whole-Grain Tortilla – 169Cals
2) 2 Eggs – 156Cals
3) 1 cup Fresh Baby Spinach – 7Cals
4) ¼ cup Onions, diced – 17Cals
5) ¼ cup Bell Pepper, diced – 6Cals
6) ¼ cup (25g) Cheese, grated – 89Cals
7) 2 tbsps. Black Olives, pitted & sliced – 20Cals
8) 1 tsp. Olive Oil – 40Cals
9) ½ tsp. Cayenne Pepper – 3Cals
10) A pinch of Salt & pepper
84.5Cals per slice
EGG IN A BASKET (2 slices)
1) 2 thick slices of Whole-Grain Bread – 220Cals
2) 2 Eggs – 156Cals
3) 1 tsp. Olive oil – 40Cals
4) A pinch of Salt & Pepper
5) A Large Cookie Cutter
208Cals per slice
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2 slices of bread calories 在 Joanna Soh Official Youtube 的最佳解答
Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let's stay connected!
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(Subscribe to my website for printable workouts & recipes)
Salads are NOT boring or bland! If they are, you're probably not making your salad right. Salads should be light, fresh, easy to digest and make very filling meals.
My salad recipes are packed full of tasty ingredients, different varieties and textures. You can make them the day before and take it with you to work or school. Plus, if you are watching your weight, you will know exactly what you’ve put in it.
The tip to make a balanced, healthy and delicious salad is simple grab a large bowl and combine:
1) One portion of Carbs (1/2 cup)
Pasta, Rice, Couscous, Bulgar wheat, Quinoa, Potatoes, Bread etc
*Leftovers are perfect for this!
2) One portion of Protein (3oz / 85g)
Any meat, chicken, ham slices, chorizo, any fish, can tuna / salmon, eggs, seafood, cheese, any beans, tofu, tempeh etc.
3) Lots of fresh Vegetables & Fruits
As many fruits and vegetables of your choice, serve in abundance.
4) A selection of Herbs or Sprinkles
Fresh herbs such as Mint, Parsley, Basil or Coriander.
Any seeds (sunflower, pumpkin, or flax seeds), Nuts (walnuts, pistachio or almond), Dried Fruits (Raisins, Apricot or Sultanas) or Olives.
**Consume seeds, nuts and dried fruits in moderation as they are high in calories.
5) Light Salad Dressing
Make your own by using a combination of Lemon / Lime / Honey / Olive Oil / Rice Vinegar / Balsamic Vinegar etc.
Chicken & Mango Rice Salad and Spiced Chickpeas Tuna Salad are just two of my favourites. Try them out, experiment with your own combination and share your pictures with me on instagram and facebook. All the best!
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2 slices of bread calories 在 ochikeron Youtube 的最讚貼文
This video will show you how to bake Curry and Rice Bread using a Home Bakery (Bread Machine or Bread Maker): Panasonic SD-BH104
Adding a bowl of cooked rice makes the bread moist and gives it a slightly chewy texture. Yummy!!!
I hope you enjoy this idea :)
---------------------------------
Curry and Rice Bread
Difficulty: Very Easy
Time: 4 hours
Number of servings: 1 loaf (6 slices)
Calories per slice: 260cal
Necessary Equipment:
Panasonic SD-BH104
http://ctlg.panasonic.jp/product/info.do?pg=04&hb=SD-BH104
Ingredients:
210g (7.4oz.) bread flour (hard flour or strong flour)
2 tbsp. sugar
1 tbsp. powdered milk (dried milk)
1 tsp. salt
5g (0.18oz.) curry powder
1/2 tsp. black pepper
150g (5.3oz.) cold cooked white rice
20g (0.7oz.) butter
30g (1.0oz.) diced processed cheese
130ml water
3/4 tsp. dry yeast
* 40g (1.4oz.) diced potatoes
* 30g (1.0oz.) diced carrots
* 30g (1.0oz.) sliced bacon strips
Directions:
1. Not to make a mistake, measure all the ingredients in advance with a measuring cup and measuring spoon. If you make a mistake, you will waste 4 hours baking the bread. (Measuring cup and measuring spoon come with the bread machine.) Or, you want to remember where you are up to if anyone talked to you while placing the ingredients.
2. Bring a pot of water to a boil. Cook diced potatoes and carrots al dente, then drain well.
3. Remove the bread pan (twist the bread pan anti-clockwise and lift up to remove) and set the kneading blade. Make sure that they are clean before you use.
4. Place and pile up the bread flour, sugar, powdered milk, salt, curry powder, black pepper, cold cooked white rice, butter, and diced processed cheese in the middle of the bread pan. Then pour in the water around the pile. Wipe the outside of the pan to remove any flour or liquid.
5. Put the bread pan into the bread machine and turn slightly clockwise.
6. Close the lid.
7. Open the upper lid and place the dry yeast in the dry yeast dispenser. It will add the dry yeast automatically. Wipe if it's wet but avoid generating the static electricity.
8. Choose the "Gohan" baking option. Select the "Gohan" bread type. Select the "Raisin" mode with a note: extra ingredients can be added directly into the bread pan when the beep sounds. Start the machine.
9. When the machine beeps, add extra the ingredients: diced potatoes, diced carrots, and sliced bacon strips. The machine automatically starts after 3 minutes.
10. When it's done, press stop and remove the bread pan from the bread machine immediately. Leave to cool on a kitchen cloth for 2 minutes. Then remove the bread from the bread pan and allow to cool on a wire rack. Remove the blade if the blade got stuck in the bread.
Note: You can only place dry ingredients (e.g. dried fruit, nuts) in the raisin dispenser.
レシピ(日本語)
http://www.cooklabo.blogspot.jp/2012/10/blog-post_10.html
---------------------------------
Music by
Josh Woodward
Symmetry and the Pocket of Angels - Instrumental
http://www.joshwoodward.com/
http://www.youtube.com/joshwoodward
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