ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: what I eat in a day to maintain 49kg/165cm ⌛🏋🏻‍♀️ FAT LOSS + BUILDING muscle + workout routine

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What I eat in a day for fat loss whilst building muscle.

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What I eat in a day for fat loss whilst building muscle.

And I currently train at the gym three times a week.

I do lower body and upper body.

Also, I'm doing cardio.

I try to walk about 7,000 to 10,000 steps every single day.

And also doing cardio intense sessions three to four times a week.

That is my weekly workout regimen.

And to complement that, I have to eat well.

I eat really well throughout the majority of the week.

And I just want to show you guys that eating well doesn't mean you have to be suffering.

I'll share with you guys exactly all of my recipes and how I make everything and also the calories.

but please do not use this as a guideline for yourself.

Everyone's bodies are different.

This is just what works for me.

This is just inspiration and motivation for you guys to get back on track.

Let's go make some breakfast.

Today is a training day for me, so I'm having more protein.

And I will show you guys my workout today because I'm going to the gym for my session.

So I'll film all of that and show you guys exactly what it is that I do while I'm there.

For breakfast, I'm making a protein smoothie and also some eggs.

And this is 540 calories.

I've just put in 60 grams of rolled oats, roughly.

you want this because this is very high in fiber and it's also going to give you carbs and energy that you need for the morning.

I'm going to add some strawberries.

Normally I add blueberries, but I'm just going to add roughly 60 grams.

Honestly, adding more or less of these is okay because the calories in these are so low.

So yeah, but I'm going to add about 60.

Then we just want to add one to two grams of honey, then just add a bit of cinnamon.

I don't have peanut butter right now but I have this peanut butter powder which my friend gave me so I'm just gonna sprinkle a tiny bit into here for that flavor.

Protein I'm currently using, True Protein WP90.

This is really good for muscle recovery and also weight loss at the same time so that's why I use this and this is French vanilla flavored.

30 grams because that's one serving size and 30.

Okay perfect.

Then I just add water instead of milk.

The protein powder is already going to give it that milky flavor.

Time to make my egg.

This is about 60 to 80 calories depending on the size.

Tip, use oil spray instead of just putting oil straight onto the pan because oil is a lot of calories and you use a lot less calories when you spray it.

Delicious

Eggs are a great source of protein

Sometimes I do like a big egg prep at the beginning of the week And I make tea eggs

Or I'll make the Korean soy sauce marinated eggs And those are one of my favourite kinds Does that not look like such a yummy egg?

Oh my god, today's egg is perfect guys first my drink oh my god that's not gonna fit

okay second cup oh my god this looks actually so good

yum my breakfast

this is breakfast and the reason why I blend everything into a big smoothie is because it's really hard to eat the oats by itself like when you

make it into a porridge it's actually painful to eat because it's so like big in volume when you like put the water in Literally becomes like this huge bowl of just like plain oats, but when you blend it into a smoothie

You can just drink all of the oats and it also tastes really good because you have all the other flavors like the vanilla from the protein and then the honey the cinnamon all that good stuff

smoothies are a really good hack if you just don't have time because you literally just blend everything together time for my egg

oh my god i cooked this so well today and if this is too plain for you you can always add sriracha mmm I love how thin that is

I'm at the gym and it's time for my gym session I'm gonna go do a warm-up and then we're gonna do lower body today

I am absolutely gassed from that workout.

I'm so tired.

I at least sat in the car and I was like, I think I sat in the car for like 20 minutes.

it's time for lunch and i'm making salmon cucumber and brown rice and this is roughly 550 to 580 calories depending on the type of salmon

you use this is one of my favorite meals to make because it takes 10 minutes at most this message is sponsored by raycon and with the winter

olympics happening right now i've been so motivated to improve my current workout routine so i've currently increased to three days a week of

weight training and two days of intense cardio and what I've realized having training so much more now is having the right gear makes all the difference and something I've added to my routine is the Raycon Essential Open Earbuds which has made all the difference in my daily and workout routines.

So a couple of features I personally really love is the open ear design.

I love that you can hear your music and hear the world around you at the same time.

This is also ultra lightweight with a flexible ear hook that adapts to any ear so you're going to be comfortable all day.

This also has multi-point connections so you're going to be able to connect to multiple devices and switch between them seamlessly.

It also has eight hours of playtime and 36 hours of battery while charging the case and I charge these maybe like once a week.

I've been using these pretty much every single time.

I've been working out, running errands, walking my dog, especially when I do cardio because I need to listen to music and I'm just in love with the fact that I can hear everything around me and the quality is still amazing.

So this pair headphones have really become a part of my daily routine.

If you've been looking to level up your routine Raycon's essential open earbuds are currently 15% off just go to buy raycon.com slash pretty open

to get 15% off thank you to Raycon for sponsoring today's video and let's get back to what I eat just want to wash the cucumbers if you're making

one serving you can just use one cucumber I'm making which for my boyfriend and I so I'm using two and you just want to cut up

your cucumber like this I'm losing my voice of it as well I don't know why so you just want to cut it lengthways like this and we just want to chop our cucumbers

into these little half moons we have our cucumbers

for flavor i'm gonna be using this chew chili oil this is one of my favorite oils to use i grab like a

scoop of the chili peppers and also the oil maybe like roughly half a tablespoon um and then i just mix this all in you just add to taste but i just add this much so it's like

kind of not too oily but also a bit of flavor moving on to the salmon i've put the salmon inside of the

air fryer and i'm just gonna use this spray again just because it's less calories when you do this and just lightly spray our salmon and then I'm just gonna grab some salt and I'm gonna lightly salt the salmon.

Again this is two portions but one of these would be for one person.

Personally I like to add a little bit of butter and this may add calories but for me like I don't really care it's just like a tiny bit.

It adds just like a little bit of a kick which is nice

and it'll like melt down the sides i'm just using netelix original i like to use the air fryer this

is the ninja air fryer 240 degrees for about like 13 minutes i think also getting a ninja is such a life hack because it

just saves you from having to like clean up and do all of this um especially if you don't have a lot of time in your day like you

can cook everything in here your meats your veggies like it's so fast and easy to use and this is great for if you

have like a couple if there's like two of you guys while I wait for the fish to finish I'm gonna plate up

this literally just put the fish into the airfryer and you can heat up some rice you can either pre-make your rice or by packets

fish is done look how good that looks oh my god yummy oh my god this looks incredible put one fishy over here

next one over here so this is my lunch we have salmon we have the cucumber with the chili oils

and we also have some what is this brown rice oh my god this is my absolute most perfect combo it only takes like 10 to

15 minutes to make at most also i've lost my voice i'm sorry if i sound kind of croaky but yes look how delicious that looks and this is so flavorful as well like i'm telling you eating more doesn't have to be worrying this tastes freaking delicious

so quick and easy to make as well 550 calories or 580 somewhere between them i'm gonna go finish this finally time

for dinner and i'm gonna be making something different from my usual i feel like nuggets today so i'm gonna make these beef patty nugget things

that my dad used to make this is like a healthy nugget alternative that's very like high in protein and very lean this

dinner is roughly 450 to 500 calories very good this vegetable right here is i think it's called watercress it is

so delicious it's so crunchy and like fresh when you stir fry also it's great for like soups this is roughly 150 grams you want to make sure you want to make sure

you chop off these ends and then I'm gonna cut this into three parts because it's just really big to cook you just put this in the container

I love using these metal containers to organize everything now we want to chop this into fine pieces.

We have our chopped scallion.

You want about 150 grams of lean beef mince and I'm just gonna put in about a tablespoon or two of soy sauce.

I'm going to use this everyone's fav taco by mingle no nasty seasoning because it's low calorie and like low

in sodium and good not too many cows either more healthy alternative you just want to mix it all together i would use my hands but because i'm filming right now i'll use the spoon

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just want to make sure i grab little balls of meat i'd say like roughly like this big is good

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and you can just roll it into a bowl and you can flatten it once we put it in the thing but I just make them like a little bit like this

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this one takes a little bit less time to make and it'll kind of keep the pan like a bit cleaner spray oil instead of like a bottle oil again for the same reason because ooh

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I'm going to just cover this for a little bit.

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I've decided I'm going to add a little bit of soy sauce to this, just a tiny bit.

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Together.

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I just realized I made this to put inside of my little nuggets, so I'm going to quickly add that in while this is cooking.

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What I'm doing is like flattening it up, grabbing the scallions and shoving them inside.

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It's time to make my meat pies.

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Not my meat pies.

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What are these called?

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My nuggets.

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Our nuggets are done.

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I'm going to put this onto my plate.

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This is dinner, guys.

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Look how good this looks.

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Oh my god.

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This is my dinner.

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We have my nuggets.

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They smell like sausages, guys.

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It smells so, so good because you have all the seasoning on it.

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And it will be a bit crumbly just because it's like a very lean, like, meat.

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And it's not going to be soft.

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But you can soften it using some cornstarch or some potato.

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What's it called?

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Potato starch.

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This is so crunchy and delicious.

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And I also just have some sticky rice, which I'm going to eat with everything.

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But, yeah.

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Oh, my God.

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This smells so, so good.

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This is one of my favorite greens.

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sticky rice is like all stuck together let me try the nugget on camera

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guys it can be really boring to eat like lean mince but you just have to have like creative ways to put

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it together later i'm gonna have a little dessert i'm not sure what dessert i want but I'm definitely thinking about it now

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I've decided to make tang yin for dessert so I have three egg yolk tang yin and then I have this one persimmon looking one but it's actually black sesame but yeah so yummy guys

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this is my favorite sweet treat

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ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: what I eat in a day to maintain 49kg/165cm ⌛🏋🏻‍♀️ FAT LOSS + BUILDING muscle + workout routine

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