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david30907d/鮮肉計劃.md

Last active March 23, 2017 08:23
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鮮肉計劃.md

2000 cal per day

7 piece of protein (per day). should eat low oil at night. Soya beans or milk.

a piece of meat take 1/3 of space if your hand. dont eat meat with oil at night!!!

oil:

  • sauce:only powder format.
  • soup:清湯 不要油的
  • meat:吃白肉 去皮和肥肉
  • wine:dont drink wine. cal is a lot.

exercise:

15 minute before exercise:

  • 2 c6h12o6

after exercise in 1 hour need to eat:

  • 3 c6h12o6.
  • 1 protein.

before sleep:

  • !!!! drink milk 酪蛋白 !!!!
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