中文 | English
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所在城市：吉隆坡 | Current city: Kuala Lumpur
季节：雨 26度 | Season:  Rain 26'C
运动展示：五公里步行马路上山 | Exercise: 5km tarmac speed walking up hill
注重部分：耐力 | Focus: Cardio

## 运动 The workout
![](https://steemitimages.com/DQmTdFCJyNJ4Yh6PSNiULA9uQ6ubaWTsj6rUG77ouJvCKKn/image.png)
![](https://steemitimages.com/DQmTXhVgDAELpeshQKXMZmmYBN6ACJyRBVoiJNYdupt283i/image.png)
Got out late and by the time I pass by here the sun is up already, so I had a chance to snap these photos. Whihc 1 do you like? Top or bottom?
今天出门迟了一些。来到这地方太阳已经出来了，所以才有机会拍些照片给你看。你喜欢哪一张呢？上面还是下面？
![](https://steemitimages.com/DQmVQ5CL6iaPpAqPmebX66MW7PuWHRszcfCKqvwbDLc62Zj/image.png)
6.7km brisk walking up hill Desa Park City Height
6.7公里迅速步行上山
![](https://steemitimages.com/DQmXzpXUTa7tHgx9C6GjrCaRvfYRSYxfbW6LBDTwHfcDT2c/image.png)

# 早餐 Breakfast
![](https://steemitimages.com/DQmdqXbS2EdQjruErwQMNaXrHZuxpAba5SbnUfXpCbZZAST/image.png)
Subway 6" Honey Oat Egg and Cheese with multiple source of vegetable salad being wrapped in mayo (roughly 300kcal)
赛百味的蜂蜜全麦六寸面包配芝士蛋，加菜类然后浇上蛋黄酱-美乃滋 （大概400卡）

# 午餐 Lunch
![](https://steemitimages.com/DQmZfGPRQuXaG2Ye3VxR7y1PyhPDkaQZ2HM79c3CeZSb9JE/image.png)
This is 1 of my favorite in Tesco food court. Buttermilk Fried Fish & Rice set combo with Soup. Let's forget about the fatness, the hot plate were first being covered with a layer of egg, topped with cream. A piece of fried fish and a bowl of rice. Simple and taste good, best part is, it only cost RM8.90(That's about $2.20) Well, the only problem is, estimated calories count 800cal
这个铁板奶油炸鱼饭是我在Tesco众多菜单里面最喜欢的一个。铁板烧热后先铺一层鸡蛋在上面，浇上奶油，一片炸鱼，一碗饭！简单又开胃。最爽的是，只要 RM8.90即可享用。不过最大的问题是，热量我看800卡起跳。

# 晚餐 Dinner
![](https://steemitimages.com/DQmRuVJWzYgUu3eBsLz4iY8DiAsDyEFXK68wB4Ft9kLd744/image.png)
Dinner at chinese restaurant. Usually I will order sweet sour chicken, but since I'm on abstain, hence only vegetables in sweet sour sauce, added with 2 fried eggs. Half bowl of rice and I'm a happy camper again! Estimated calories count 400cal
通常晚餐如果在这家店吃，我都回叫咕噜肉，不过现在斋戒中，陆地上生长的肉类都暂时不碰，所以我点了这个甜酸斋菜加两颗荷包蛋，送上半碗饭我又吃得很开心了。估计大概400卡。

# Supper 夜宵
![](https://steemitimages.com/DQmZ3h6hYFso39jMeDFCcG7opzbg6KvRdrBfRYd9qC34azU/image.png)
I know, not supposed to supper, but it seems like 1/2 bowl rice strategy doesn't work. Too hungry to go to sleep. I whacked a few pieces of seed bar my mother gave me a month ago. Taste is horrible, and the caramel is definitely going to make my blood sugar spike. Estimated calories count 100cal
我知道不应该夜宵，不过半碗饭的策略好像不管用，太饿了睡不着。吃了好几片上个月母亲给的年饼。味道，实在不太出色，而且焦糖很容易将我的血糖提升。估计热量摄取100卡。

# 总结 Summary
![collage (1).jpg](https://steemitimages.com/DQmcytLkwUZSzZ4fxJaDRYmUr3ZW2gjwrdPEQYUJpTSnqhx/collage%20(1).jpg)
Body weight slightly decreased, but my water is losing fast due to warm weather. 3 litre is not sufficient anymore. I will try to guzzle 4 litres tomorrow.
重量稍微减轻了一些，不过水分还是不断流失。天气太热，3公升水分摄取量还是不够。明天一定要勉强把4公升喝下去。

If you have no idea what challenge I'm talking about, here's the link to my introduction post.
如果还没有读过我的自我挑战介绍贴可点击此

https://steemit.com/cn/@davidke20/8th-day-of-10-days-get-fit-challenge
https://steemit.com/cn/@davidke20/7th-day-of-10-days-get-fit-challenge
https://steemit.com/cn/@davidke20/6th-day-of-10-days-get-fit-challenge
https://steemit.com/cn/@davidke20/5th-day-of-10-days-get-fit-challenge
https://steemit.com/dlive/@davidke20/5ae0a5e0-26dd-11e8-a42d-c94fa2de0c00
https://steemit.com/cn/@davidke20/3rd-day-of-10-days-get-fit-challenge
https://steemit.com/cn/@davidke20/2nd-day-of-10-days-get-fit-challenge
https://steemit.com/cn/@davidke20/1st-day-of-10-days-get-fit-challenge
https://steemit.com/cn/@davidke20/10days-get-fit-challenge-day-0