中文	English
所在城市：吉隆坡	Current city: Kuala Lumpur
季节：夏凉 32度	Season: Summer 32'C - as usual
运动展示：多种体操	Exercise: Multiple bodyweight training
注重部分：手部/胸部/背部	Focus: arms/chest/back

早餐 Breakfast

Subway wrap Egg and Cheese with multiple source of vegetable salad being wrapped in mayo (roughly 300kcal)
赛百味的芝士蛋百味卷，加菜类然后浇上蛋黄酱-美乃滋 （大概300卡）

午餐 Lunch

Vegetarian G-steak plate. Due to rushing for a Steemit meet in Puchong, ran out of choice. Found a vegetarian shop nearby and here we go. I wouldn't expect low calories as the supposed to be a porkchop is now made of bean paste and being deep fried. Estimated roughly (800kcal). Take note I did not eat the french fries.
午餐时分，由于时间紧逼赶着去参与这次在蒲种的绘画班，没有办法的情况下在附近找到了一间素食店。这一顿我已经知道应该不是“省油”的午餐。这两片素猪排是用豆筋搓出来的，而且经过油炸，估计最少800卡。声明，炸薯条我没有吃。

午后茶点 Tea break

A teh tarik and a banana. Wasn't healthy stuff, but I do need some sugar boost at this hour or I'm gonna fall asleep. 200kcal
一杯印度拉茶再加一条香蕉。不会健康到什么样子，但是这段时间我需要一些糖分来充电一下。大概200卡。

运动 The workout

Equipment: Indoor sports shoes, Elevator, Gloves
工具：室内运动鞋，升高杆，手套

5 minutes warmup. Arms on the side, pressed on the floor. Exhale to lift the legs up, curl stomach and bend the entire feet to the back.
五分钟热身。将双手贴按在地上。呼气，然后将双脚抬起来，将肚子缩起来然后弯曲，讲双脚提上空中然后一直向头部靠近直到脚趾尖碰都地上。

Different angle/style of elevated push ups. 5 reps each, 4 sets. Hold the push up elevator tight, press the entire upper body up by using arm strength. Do it slow to feel the stretch on back muscles. Take note on breathing and pacing. Exhale to push up, inhale to lower the body. After each set, spread the elevator wider in order to exercise wider range of muscles on the upper body.
不同角度的俯卧撑，每一组做五词，做四组。先握好提升杆，用力将自己上半身推起来。要注意身体要直，用脚趾尖承受下半身的重量。要注意呼吸和节奏。每次推升时呼气，动作要慢，以感受身体的哪一个肌肉正在活动。下降时吸气，动作也是要慢。每做完一组将提升杆往外移，可以让更多的肌肉得到运动。

#晚餐 Dinner

Attending a friend's "vegetarian" wedding dinner tonight with @r3aperz and @yumisee. It is a big problem where the whole night everything was made out of flour/rice/bean paste. These starchy stuff are processed food and are high in glycemic index. I am watching portion, despite that I believe I have taken in close to 1000kcal tonight.
晚餐跟 @r3aperz 和 @yumisee 一同去参加好朋友的素食结婚宴席。问题来了，几乎全部菜肴都是用面粉/薯粉/豆筋调出来的。这些都是加工食品，所以我肯定吃了会令升糖指数飙升。虽然我已经很注意，不过估计今晚吃了1000卡。

总结 Summary

Yeah. Despite being very active, but the amount of calories I put in my mouth doesn't justify with my current metabolic rate, hence I'm still 700gm heavier than yesterday.
不管我今天有多忙，到最后还是重了700克，一斤多吖！问题在哪里？就是“病从口入”

If you have no idea what challenge I'm talking about, here's the link to my introduction post.
如果还没有读过我的自我挑战介绍贴可点击此

https://steemit.com/cn/@davidke20/10days-get-fit-challenge-day-0