中文	English
所在城市：吉隆坡	Current city: Kuala Lumpur
季节：雷雨 24度	Season: Thundrestorm 24'C
运动展示：平板运动+唱歌	Exercise: Plank + Singing
注重部分：腹部	Focus: ab

早餐 Breakfast

2 half boiled eggs = 310cal
Black coffee no sugar = 5cal
2 slices of toast bread with kaya butter = 135cal
Total 450cal. To highlight, hard boil eggs protein are easier on absorption. Our body can only absorb 50% of half boil eggs protein. Hence, soft boil eggs are more on taste rather than nutritional value. Black coffee without sugar will increase metabolic rate, and has high antioxidant! But do take note to consume more water as it's heaty.
两颗半熟蛋310卡
斋咖啡5卡
两片烘面包涂菜油+加央=135卡
合共 450卡。特别一提，半熟蛋对于身体吸收并不容易，大概只能吸收一半的蛋白质量。熟蛋对身体的吸收比较完整且不会浪费。一般来说，半熟蛋都是味觉上的享受多余身体的需要。至于无糖咖啡能增进新陈代谢，且高抗氧化！但是要记得多喝水，因为咖啡是烘烤出来的制成品很热气。

午餐 Lunch

Missed my lunch photo. Too hungry and whacked my Samosa(an Indian pastry deep fried curry potato slices inside rice wrap) added with teh tarik. Total calories damage about 400
今天中午忘记拍照骗。太饿了，印度酥炸三角包里面是由咖喱番薯片组成，被我推完进嘴巴才想起拍照。然后配上一杯印度拉茶，大概400卡

运动前准备

Apam balik - A type of traditional Chinese pastry made of rice dough, topped with peanut and corn chunks, and finally topped with a layer of graded sugar(unmelt). Very crunchy from the inside and soft from the outside. If not being careful, this kind of crap can be easily over eat. Sweet and easy to go down! Easily 200cal.
面煎糕 - 中国福建的传统食品。不过，在马来西亚要马来人卖的才特别好吃，因为够甜！正确来讲，这是一团面粉糕，里面加了花生碎和玉蜀黍，最后再铺上一层砂糖才离开煎盘。没有完全融化的砂糖咀嚼时里面非常松脆，而外层温软。这些邪恶的东西如果一不小心多吃两片就是超标了！最少200卡

运动 The workout

I did some warm up and also 3 sets of hand assisted stand up and also hand assisted easy squats before I kicked in for this low pank. Forgive me I did not upload a photo whilst I'm working out, as today I'm only wearing my underpants and a singlet. But I think the song is enough of a prove of workout.
开始运动前我做了一些热身运动，然后用3套卧站/深蹲。接下来就是咱开5分钟平板运动挑战！今天没有拍照骗上来不好意思，因为下班回来我只留下我的小内内和内衣，懒得洗那么多运动服。我把运动过程顺便录下来，应该够当证据了。
http://kg.qq.com/share.html?s=yGpLmryXlRze9yCC

#晚餐 Dinner


A palm full of roast almond (170cal)
2 slices of cheddar (150cal)
Total calories intake 320cal. Choose to have finger food instead. Busy day and will be even busier tomorrow!
一掌心的杏仁果，170卡
两片乳酪 150卡
总共吸取320卡。今晚决定随便吃一些方便的高脂食物算了，因为太忙。明天还会更忙，希望赶得及把手头上的事干完。

总结 Summary

As expected from yesterday's summary, today body weight took a huge dip. Drastic 1.5kg dropped from yesterday's weight. However, if you notice there's slight 0.1% increased in body fat, that is due to currently I'm off from ground grown meat diet, whenever I lose weight, there's a good chance that I'm losing muscles. I need to take in more protein tomorrow onwards. Total water consumption for the day 2.5litre, and would like ot increase to 4 litres a day by the end of this challenge.
不出所料，今天跟昨天相比突然爆跌了1.5公斤。不过，如果你有注意到，体脂增加了0.1% 原因是目前我正在斋戒中，陆地上的动物我都暂时没有吃，所以对我来说如果体重减少，很可能就是肌肉被消耗。明天起我需要多吃一些肉类以补回失去的蛋白质。摄水量2.5公升。我希望在这次挑战完成时我能喝4公升的水。

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/@davidke20/2nd-day-of-10-days-get-fit-challenge
https://steemit.com/cn/@davidke20/1st-day-of-10-days-get-fit-challenge
https://steemit.com/cn/@davidke20/10days-get-fit-challenge-day-0