From 83 kg to 69 kg.

Share the experience from 83 kg in October 68 to 69 kg in February 69.

Before, I was a running enthusiast, running for about two years since the end of 66, without any set of knowledge in my head, running alone, not weight, and not diet, concluding when I was running, but when I stopped running, I came up, the night disappeared, not fat, but muscle.

Starting in October 68, it did not run for a month because of Thai-Cambodian border duty, 83 kg.

So I rethought it, tried it wrong, followed the social media until it worked.

Summary of my routine as follows

1. Don't run alone. ❌ Give the weight. ✅

- Each time for exercise is about one hour per day by 30-40 minutes of training. I will run or follow the mission or atmosphere each day. I will run more (because I like to run).

- Magic, I'm on YouTube. I have a pair of dumbbells, a catlebel, a roller.

2. Food selection ✅

-For me, I think diet is more important than exercise. Diet can control 80% weight, 20% exercise.

Diet control is not a starvation ❌, but a healthy eating choice.

Personally, I focus on protein each day, because eating protein can make you hungry and muscle-building.

Where I will eat as follows

-After Exercise Whey Protein 1 Scoop

- Breakfast 3-4 Boiled Eggs Protein Energy

Two sheets of howet bread, or rice berries, provide carb energy.

- Black coffee line

For lunch, I eat generally. If the protein doesn't arrive, I'll add eggs, chicken breasts, pork ridges.

- Dinner. I focus on protein and vegetables. A little carbohydrates.

All of them, but each day mission, but each day focus, protein needs to reach.

- And I hardly use vegetable oil to turn it into olive oil.

Use baking / boiling / steaming / oil mite fryer instead of pan

- I cook, except for the special occasion.

- Some sweets are eaten on occasion.

- Drink some alcohol, drink to know the limits.

Nowadays, addicted to the habit of not eating sweet, do not like to eat plant oil.

Still weight. Even if you don't exercise for weeks, it's still the same.

Eat full every meal. Never starve.

3. Sleeping

Most importantly, sleep. All of the above will be useless if you don't get enough rest. So get enough sleep.

To share edible food in convenience stores.

(P.S. I didn't shoot the 83rd episode, so I took it at 79, and I thought I'd share the experience if I succeeded at present 69)

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