(Day 43) 72.3kg Daily Weight and Running Record Sharing

Finally, no rain today, starting my run. Got the reward from the sports department, approved in one go. Website examples explain things clearly, I don't understand why some people still don't get approved 🤣🤣🤣 I was 95kg 5 years ago, and my health check-up report was full of red flags. Currently continuing fat loss. Sharing Daily Training Menu Anaerobic Exercise Menu (Mainly for sculpting muscle lines) Abs workout for 30 minutes, 3 exercises 1. Bicycle crunches 1 min + Russian twists 1 min Rest 30 sec 1 set Repeat 4 sets, total 10 min Can train obliques, upper abs, and lower abs 2. Full ab roller 1 set 2 min Rest 30 sec Repeat 4 sets, total 10 min Can train chest, shoulders, back, arms, legs, and upper abs 3. Half ab roller (kneeling) 1 set 2 min Rest 30 sec Repeat 4 sets, total 10 min (Changing the rolling direction can train upper abs and obliques) Cardio Exercise Running on the track, interval training for 30 min Total 1 hour Fat Loss Menu: Breakfast: Unsweetened thick soy milk, whole wheat toast Lunch: Dinner: (Steamed, no salt, no oil, no sugar) Chicken breast *1 Egg *1 Enoki mushrooms *1 Tofu *1 Banana *1 4 scoops of quick oats mixed with high-calcium milk powder "The Sports Board guidelines have been updated. Members, please remember to check them."