Oh, So, I have three eggs, sunny side up, and then two beef patties, which I did prep those yesterday. And then I have a banana, and I drizzled honey and sea

好的，我有三个鸡蛋，单面煎，还有两个牛肉饼，这些是我昨天准备的。然后我有一个香蕉，我在上面淋了蜂蜜和海

salt all over this. I also have a cup of fresh Louise orange juice. We have oranges in our yard right now and the juice from those are just so sweet and

盐。我还有一杯新鲜的 Louise 橙汁。我们院子里现在有橙子，那些橙子的汁非常甜

delicious. This is a big breakfast and this breakfast will keep me full through my workout, through my walk, and until I'm ready to eat again.

美味。这是一顿丰盛的早餐，这顿早餐会让我在锻炼、散步期间保持饱腹感，直到我准备再次进食。

I love traditional strength training and lifting weights, but lately I've been focusing more on functional strength.

我喜欢传统的力量训练和举重，但最近我更多地关注功能性力量。

So, workouts that build muscle while also keeping my body connected and mobile. And so I've been doing things like hanging, kettle bells, mobility, and yoga because they use your body as a

所以，那些既能增肌又能保持身体连接和灵活性的训练。所以我一直在做悬挂、壶铃、灵活性和瑜伽，因为它们把你的身体作为一个

whole system instead of just isolating one muscle at a time. What I've noticed is that when I train in really isolated or extreme ways, my body doesn't feel as

整个系统，而不是一次只孤立一个肌肉。我注意到，当我以非常孤立或极端的方式训练时，我的身体感觉不那么

good and my joints get sore, my flexibility goes down, and even my balance can feel off. And so right now I'm trying to focus on exercises that

好，我的关节会酸痛，我的灵活性下降，甚至我的平衡感也会感觉不对。所以现在我想专注于那些

build strength while also protecting my mobility. I've also fallen in love with this kind of training because it's physically challenging while also being mentally challenging. And so if you are

既能增强力量又能保护灵活性的运动。我也爱上了这种训练，因为它在身体上具有挑战性的同时，在心理上也有挑战性。所以如果你

doing a lot of strength training, I highly encourage you to throw in some mobility exercises and try to stay consistent with that because flexibility and mobility is just as important as

做很多力量训练，我强烈建议你加入一些灵活性练习，并努力保持一致，因为灵活性和活动能力与

I've never tracked my nutrition before.

我从来没有追踪过我的营养。

Never tracked calories, never tracked protein, never like even thought to do that. But recently, I was just curious like how much protein am I actually like

从来没有追踪过卡路里，从来没有追踪过蛋白质，甚至从来没有想过这样做。但最近，我只是好奇，我实际上每天

consuming pretty consistently every single day. And so about 3 weeks ago, I started a spreadsheet. And on the spreadsheet, I basically just write down everything that I ate that day. I write

相当一致地摄入多少蛋白质。所以大约3周前，我开始了一个电子表格。在电子表格上，我基本上只是写下我那天吃的所有东西。我写下

down my hunger, 1 out of 10, my energy, 1 out of 10, my focus 1 out of 10, and if I had any cravings that day, and then

我的饥饿感，1到10分，我的能量，1到10分，我的专注力1到10分，以及如果我那天有任何渴望，然后

I'll write out the nutrition facts. So like how many calories, how much protein, carbs, fat, fiber. And it's interesting because now I have all the

我会写出营养成分。比如多少卡路里，多少蛋白质、碳水化合物、脂肪、纤维。这很有趣，因为现在我有所有的

data in one spreadsheet and I'm able to like analyze it a little bit more like a bird's eye view. And on the days where I'm logging high protein, so that's

数据在一个电子表格中，我能够像鸟瞰一样分析它。在我记录高蛋白质的日子里，那是

anywhere from 134 g to 185 g. I'm noticing a very similar trend, which is hunger is 0 out of 10, energy is 10 out of 10, focus is 10 out

从134克到185克。我注意到一个非常相似的趋势，那就是饥饿感是0/10，能量是10/10，专注力是10/

of 10, and no cravings. And then on the days where I'm getting lower protein, so anywhere from 75 g to 112 g, I have cravings at night and my focus is lower

10，没有渴望。然后在我摄入较低蛋白质的日子里，也就是从75克到112克，我在晚上有渴望，我的专注力较低

and my hunger levels are higher. So that's just really interesting. But I have noticed that eating high protein has kept me so full throughout the day.

我的饥饿水平更高。所以这真的很有趣。但我注意到，吃高蛋白质让我一整天都保持饱腹感。

Like I'm super full from breakfast until lunch and then I'm super full from lunch until dinner and then I'm like not hungry in the evening. So I'm not snacky

比如我从早餐到午餐都很饱，然后我从午餐到晚餐都很饱，然后我在晚上不饿。所以我不在晚上吃零食

in the evening. So I think my body is really liking doing this high protein thing. I go through eras with smoothies.

在晚上。所以我认为我的身体真的很喜欢这种高蛋白质的做法。我经历了几次冰沙的阶段。

I either love them or I hate them. And I think the reason that this happens is because when I love them, I eat them every single day. And that's kind of the

我要么爱它们，要么恨它们。我认为发生这种情况的原因是，当我爱它们时，我每天都吃它们。这就是我现在所处的

phase that I'm in right now. But I have figured out that I can get in like over 60 g of protein in this smoothie. And I

阶段。但我发现我可以在这种冰沙中摄入超过60克的蛋白质。我

think that's why I'm also obsessed with this smoothie because it has been helping me hit my goal every single day.

认为这就是我也痴迷于这种冰沙的原因，因为它一直在帮助我每天达到我的目标。

And it's super good. It literally tastes like ice cream. The berries in this mix are so good. It's literally blackberries, blueberries, and raspberries. I'm going to add collagen

而且它超级好。它真的尝起来像冰淇淋。这个混合物中的浆果非常好。它真的是黑莓、蓝莓和覆盆子。我要加胶原蛋白

This collagen has 15 g of protein in it.

这种胶原蛋白含有15克蛋白质。

So, that's amazing. I'm going to add two scoops of protein powder. If you can digest whey protein, that is what you're going to want to use because you're

所以，这太棒了。我要加两勺蛋白质粉。如果你能消化乳清蛋白，那就是你想要使用的，因为你

going to get more protein per serving.

每份会得到更多蛋白质。

Plant-based proteins are also great, but you just get less protein. So, with this, it's 24 g of protein per serving, and I did two servings. And then I'm

植物蛋白也很好，但你得到的蛋白质更少。所以，这个每份是24克蛋白质，我做了两份。然后我要

going to do another cup of milk, another 8 g of protein.

再加一杯牛奶，再增加8克蛋白质。

Recently, I have been adding spirulina into this smoothie.

最近，我一直在这种冰沙中加入螺旋藻。

And then I'm just going to throw in some chia seeds for a little bit of fiber.

然后我只是要加一些奇亚籽来增加一点纤维。

I really want the stainless steel blender, but I just cannot justify spending almost $300 on a blender.

我真的很想要不锈钢搅拌机，但我就是无法证明花近300美元买一个搅拌机是合理的。

I love super thick smoothies like this.

我喜欢像这样超级浓稠的冰沙。

And usually I have my homemade granola and I will sprinkle that on top and then eat it and then literally just like keep sprinkling homemade granola on top.

通常我有自制的格兰诺拉麦片，我会把它撒在上面，然后吃，然后真的就像继续在上面撒自制的格兰诺拉麦片。

Homemade granola is so easy to make. I just don't have any made right now. It's just like oats, maple syrup, cinnamon, salt, coconut oil. Throw it in the oven

自制格兰诺拉麦片很容易做。我现在只是没有做任何。它就像燕麦、枫糖浆、肉桂、盐、椰子油。把它放进烤箱

for like 30 minutes and it is so good.

大约30分钟，它非常好。

And it is, you know, free of so many horrible ingredients that are in granas everywhere in the grocery store. So, make your own granola. It's so cheap.

而且，你知道，它不含杂货店里到处都有的格兰诺拉麦片中的许多可怕成分。所以，自己做格兰诺拉麦片。它很便宜。

It's so easy. I am going to work for a few hours and then I will see you guys later for dinner.

这很容易。我要工作几个小时，然后晚餐时再见。

This is dinner for tonight. It is salmon with dill and capers, a hard-boiled egg, some vegetables, and some sweet potato that I prepped yesterday.

这是今晚的晚餐。它是三文鱼配莳萝和刺山柑，一个煮鸡蛋，一些蔬菜，还有一些我昨天准备的红薯。