(Day 38) 72.3kg Sharing Daily Weight and Running Records

Today I resumed my plan to run for 1 hour. As expected, when you increase the intensity, it shows up in your weight 🤣. I'll be scheduling one day like this on my days off from now on. If you're exercising, feel free to share your workout records, experiences, and methods on this board to exchange ideas! It would be even better if you could share your workout records, exercise menus, or weight photos during fat loss, or photos of your fat loss meals, because seeing is believing, 😆 I weighed 95kg 5 years ago, and my physical exam report was full of red marks. Currently, I'm continuously working on fat loss. Sharing my day off meal plan 4:00 AM Training starts Anaerobic workout plan (mainly for sculpting muscle lines) Ab workout for 30 minutes, 3 exercises 1. Air bike 1 minute + side twists 1 minute, rest 30 seconds, 1 set Repeat 4 sets, total 10 minutes Works obliques, upper abs, and lower abs. 2. Full kneeling ab roller 1 set, 2 minutes, rest 30 seconds Repeat 4 sets, total 10 minutes Works chest, shoulders, back, arms, legs, and upper abs. 3. Half kneeling ab roller 1 set, 2 minutes, rest 30 seconds Repeat 4 sets, total 10 minutes (Changing the rolling direction can work the upper abs and obliques) Cardio workout Running on the track, interval training for 1 hour Total 1 hour and a half Fat loss meal plan: Breakfast: Unsweetened strong soy milk, whole wheat toast Lunch: Dinner: (Steamed, no salt, no oil, no sugar) Chicken breast *1 Egg *1 Enoki mushrooms *1 Tofu *1 Fruit *1 4 scoops of oatmeal made with high-calcium milk powder