中文	English
所在城市：吉隆坡	Current city: Kuala Lumpur
季节：阴 32度	Season: Cloudy 32'C
运动展示：掌上压	Exercise: Push up
注重部分：胸部/手臂	Focus: Arms/Chest

早餐 Breakfast

Technically, today's breakfast as same as day #3 as I do not feel like eating noodle today.
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.
今天吃的早餐跟第三天的一样。因为不想吃面，所以没其他选择。
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

Had my lunch here in Woodstock. Environment is nice and no cigarette smell. How often do you go to a pub that has no cigarette smell? Food is reasonably affordable, similar price to any ordinary air-conditioned restaurant. Almost everything below RM20(including beer!) Ofcourse I know my current condition and I only ordered a hot green tea.
今天跟顾客在这间Woodstock酒吧吃午饭。环境相当不错，而且没有香烟的味道！在本国你有到过哪一家酒吧是没有香烟味的吗？食物的价格也相当合理，跟一般的冷气餐馆不相上下。几乎全部套餐都是20元以下，就连啤酒也是一样！当然，我知道我现在是什么状况，所以我只点了绿茶来和。

Here's my lunch. Mushroom Aglio Olio and creamy corn soup. Nothing special with the greentea, hence I didn't take photo with it. Expecting high calories count of up to 800 for this meal!
我的午餐时蒜香蘑菇辣味意粉+奶油玉米汤+绿茶。绿茶就没有什么特别，所以没有特地拍照片。不过这一顿，少说也有800卡！完了！！！

运动 The workout

Am mentally tired today due to long hours stuck in office finishing my paper. I did about 5 minutes of warm up, a quick 20 forward slant elevated push ups and another 10 more with reverse slant elevated push up for the chest and triceps.
由于长时间在办公室赶工作，今天的精神比较差，并不是身体累。完成大概5分钟的热身运动后就开始做掌上压。首先20次升高向前斜倾掌上压，然后再加10次向后斜秦掌上压，目的是增强胸部与三头肌的锻炼。

#晚餐 Dinner

Too late to grab proper dinner. A few pack of these oat biscuit. I remember I calculated about 160cal.
由于时间不早了，所以没有特别准备晚餐，就吃几包这全麦饼干。我记得我计算了是160卡。

总结 Summary

Increased by minor 300gm，water increased, mass increased, good thing is, fat decreased! Total water intake 3 litres.
比起昨天增加了300克。水份增加，肌肉增加，更好消息时体脂减少了!今天水份摄取3公升。

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/dlive/@davidke20/5ae0a5e0-26dd-11e8-a42d-c94fa2de0c00
https://steemit.com/cn/@davidke20/3rd-day-of-10-days-get-fit-challenge
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