(Day 56) 71.6kg Daily Weight and Running Record Sharing

Today I broke my personal record again. Pace of 4 minutes 50 seconds per kilometer. My current running style is high-intensity interval training for runners, alternating between 1 minute of high-speed running and 1 minute of slow jogging. During high-speed running, I complete one lap of the 200-meter track in under a minute. 5 years ago, I weighed 95kg, and my physical examination report was full of red flags. Currently in the process of fat loss. Sharing my weekday training menu Anaerobic exercise menu (mainly for sculpting muscle lines): Abs workout for 30 minutes, 3 exercises 1. Air bike for 1 minute + Russian twists for 1 minute, rest for 30 seconds, constitutes 1 set. Repeat 4 sets for a total of 10 minutes. This targets the obliques, upper abs, and lower abs. 2. Full standing ab wheel rollouts, continuously for 10 minutes without rest. This targets the chest, shoulders, back, arms, legs, and abs. 3. Half kneeling ab wheel rollouts, continuously for 10 minutes without rest. (Changing the rolling direction can target the upper abs and obliques.) Cardio exercise: Running on the track with a mask, Fartlek training for 30 minutes. Total training time: 1 hour Fat loss menu: Breakfast: Unsweetened soy milk, whole wheat toast Lunch: Company bento box Dinner: (Steamed, all salt-free, oil-free, sugar-free) Chicken breast *1 Egg *1 Enoki mushrooms *1 Tofu *1 Banana *1 4 scoops of large flake oatmeal made with skim high-calcium milk powder