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Day 4 rest dayyy (I like to forget to shoot a lot)

10.00 - Bun

13.00 - Cucumber canned fish crushing eggs

There's a little candy to heal. 🥹

Dinner 700- Pork Pork Chop Sew Poached Egg

I can't exercise today.

3/13 Edited to

วันพักผ่อนจากการออกกำลังกายถือเป็นเวลาที่สำคัญมากสำหรับการฟื้นฟูร่างกายและป้องกันอาการบาดเจ็บ การให้เวลากับวันพักจะช่วยให้กล้ามเนื้อได้ซ่อมแซมตัวเอง พร้อมสำหรับการฝึกซ้อมต่อไป สำหรับเมนูอาหารในวันพัก ผมชอบเลือกอาหารที่ย่อยง่ายและให้พลังงานพอเหมาะ เช่น ซาลาเปา ซึ่งเป็นแป้งนุ่มรสชาติดี ปลากระป๋องแตงกวาขยี้ไข่ที่เพิ่มโปรตีนและวิตามินจากไข่ลวก และโจ๊กหมูสับซีอิ้วที่รสชาติกลมกล่อมและช่วยให้อิ่มท้องโดยไม่หนักเกินไป นอกจากนี้ยังควรดื่มน้ำให้เพียงพอเพื่อช่วยกระบวนการฟื้นฟู บางครั้งการทานขนมเล็กน้อยช่วยลดความรู้สึกอยากกินของหวานได้ การเลือกขนมที่ไม่หวานจัดหรือมีประโยชน์อย่างถั่วหรือผลไม้อบกรอบก็ช่วยได้เช่นกัน สิ่งที่ผมได้เรียนรู้คือ การพักผ่อนและดูแลอาหารไปพร้อมกันเป็นกุญแจสำคัญในการออกกำลังกายอย่างยั่งยืน ไม่จำเป็นต้องออกกำลังกายทุกวัน แต่อย่าลืมกินอาหารที่เหมาะสมและพักผ่อนให้เพียงพอ เพื่อสุขภาพโดยรวมและผลลัพธ์ที่ดีในระยะยาว

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