0/8
💧 Nuoc uong 0/2.5L
105
Can nang (kg)
85
Muc tieu (kg)
-20kg
—
Vong bung (cm)
0
Buoi tap thang nay
Tien do giam can
0%
105 kg105 kg85 kg
Phase 1: Nen TangPhase 2: Tang CuongPhase 3: Day Manh
Bieu Do Can Nang
Lich 7 Ngay
Streak 30 Ngay
Theo Doi Hang Ngay
Nuoc Uong Hom Nay (Muc tieu: 2.5L)
0 / 2.5L
Bam vao coc de danh dau (moi coc = 250ml)
Lich Su Can Nang
Lich Su Tap Luyen
Bieu Do Vong Bung
⚠️
Luu y Gout: TRANH tap cuong do cao, bai tap gay ap luc len khop ngon chan. UONG NUOC nhieu truoc-trong-sau tap. Ngung tap ngay neu khop sung dau.
Lich Tap Hang Tuan
Truoc moi buoi tap: Khoi dong 5 phut (di bo tai cho + xoay khop)
Sau moi buoi tap: Gian co 5 phut
Nghi giua hiep: 60-90 giay
Sau moi buoi tap: Gian co 5 phut
Nghi giua hiep: 60-90 giay
Giai Doan 1: Nen Tang (Tuan 1-4)
Bai Tap Suc Manh (Thu 4, Thu 7)
Chong day tuong
Wall Push-up
Dung doi dien tuong, hai tay chong tuong ngang vai. Ha nguoi vao tuong roi day ra.
3 hiep x 12 lan
Ngoi xom khong ta
Bodyweight Squat
Dung chan rong bang vai. Ha nguoi xuong nhu ngoi ghe, goi khong vuot qua mui chan.
3 hiep x 10 lan
Nang hong (Cau mong)
Glute Bridge
Nam ngua, co goi. Day hong len cao, siet mong o dinh 1 giay roi ha xuong.
3 hiep x 12 lan
Bo sot (Tap co bung sau)
Dead Bug
Nam ngua, giu tay va chan giua troi. Duoi tay trai + chan phai xuong, roi doi ben.
3 hiep x 10 lan / ben
Keo day khang luc
Standing Band Row
Dung thang, nam day khang luc. Keo day ve phia nguc, siet lung tren.
3 hiep x 12 lan
Plank (Tren goi)
Knee Plank
Chong khuyu tay, goi cham san. Giu than nguoi thang, siet bung.
3 hiep x 20 giay
Tim Mach (Thu 2, Thu 5)
🚶
Di bo nhanh
Toc do 6-7 km/h | 30-40 phut
An toan voi gout, khong tac dong manh len khop
Tim mach phu hop voi Gout
Dap xe (uu tien)
Boi loi
Di bo nhanh
Chay bo (tranh GD1)
Nhay day
HIIT cuong do cao
Giai Doan 2: Tang Cuong (Tuan 5-12)
Than Tren (Thu 2)
Day ta nguc (nam)
Dumbbell Bench Press
Nam tren ghe, cam 2 ta. Day ta len thang roi ha cham xuong nguc.
3 hiep x 10 lan
Keo ta 1 tay (lung)
Dumbbell Row
1 tay chong ghe, tay kia cam ta. Keo ta len sat hong, siet lung.
3 hiep x 10 lan / tay
Day ta qua dau (vai)
Overhead Press
Ngoi hoac dung, cam ta ngang vai. Day ta len qua dau roi ha xuong.
3 hiep x 10 lan
Keo giang day khang luc
Band Pull-Apart
Cam day khang luc truoc nguc. Keo giang 2 tay ra 2 ben, siet lung tren.
3 hiep x 15 lan
Cuon ta truoc (bap tay truoc)
Bicep Curl
Dung thang, cam ta 2 tay. Cuon ta len vai, giu khuyu tay sat nguoi.
2 hiep x 12 lan
Chong day ngua (tay sau)
Tricep Dip
2 tay chong tren ghe phia sau. Ha nguoi xuong (co khuyu tay) roi day len.
2 hiep x 10 lan
Than Duoi + Bung (Thu 4)
Ngoi xom om ta truoc nguc
Goblet Squat
Om 1 qua ta truoc nguc. Ngoi xom sau, giu lung thang, day len.
3 hiep x 10 lan
Nang ta cung chan (dui sau)
Romanian Deadlift
Cam ta, gap nguoi ve phia truoc, chan hoi co goi. Cam nhan dui sau keo cang.
3 hiep x 10 lan
Buoc dai (buoc lunge)
Walking Lunge
Buoc 1 chan len truoc, ha goi sau gan cham san. Doi chan buoc tiep.
3 hiep x 8 lan / chan
Nang got chan (bap chan)
Calf Raise
Dung thang, nang got chan len cao (kieng chan). Ha xuong cham, lap lai.
3 hiep x 15 lan
Plank (chong khuyu tay)
Plank
Chong khuyu tay, chan duoi thang. Giu than nguoi thang, siet bung.
3 hiep x 30 giay
Gap bung xe dap
Bicycle Crunch
Nam ngua, 2 tay sau dau. Dua khuyu tay cham goi doi dien, xoay than.
3 hiep x 12 lan / ben
Day chong xoay (bung sau)
Pallof Press
Cam day khang luc truoc nguc. Day thang ra, khong cho nguoi xoay. Giu 2 giay.
3 hiep x 10 lan / ben
Toan Than (Thu 6)
Ngoi xom + Day ta qua dau
Squat to Press (Thruster)
Cam ta ngang vai. Ngoi xom roi dung len, dong thoi day ta qua dau.
3 hiep x 10 lan
Keo ta cum nguoi (lung)
Bent-over Row
Cum nguoi 45 do, cam 2 ta. Keo ta len sat bung, siet lung.
3 hiep x 10 lan
Buoc len bac (dui + mong)
Step-up
Dat 1 chan len bac/ghe thap. Day nguoi len bang chan tren, roi buoc xuong.
3 hiep x 8 lan / chan
Chong day dat
Push-up
Hai tay chong rong hon vai. Ha nguoi xuong gan cham san roi day len.
3 hiep x het suc
Di xach ta (toan than)
Farmer's Walk
Cam 2 ta nang 2 ben, di thang lung. Tang suc manh tay cam va co tot.
3 hiep x 30 giay
Lan banh tap bung
Ab Rollout
Quy goi, cam banh. Lan ra xa truoc, siet bung keo ve. Giu lung thang.
3 hiep x 8 lan
Tim Mach (Thu 3, Thu 5, Thu 7)
🚴
Thu 3: Dap xe hoac di bo nhanh
40 phut
🚶
Thu 5: Tim mach nhe
30 phut (hoac nghi neu met)
🏊
Thu 7: Di bo hoac boi
40-50 phut
Tim mach phu hop voi Gout
Dap xe (uu tien)
Boi loi
Di bo nhanh
Chay bo (tranh GD1)
Nhay day
HIIT cuong do cao
💡
Nguyen tac: 1800-2000 kcal/ngay | Protein 130-160g | Nuoc 2.5-3L | Che do an quyet dinh 70% ket qua
NEN AN
Protein
Uc gaCa hoiCa thuTrungDau huSua it beo
Tinh bot
Khoai langGao lutYen machBun tuoi
Rau cu
Cai xoanRau muongBong cai xanh
Trai cay
Cherry (giam acid uric!)BuoiTaoKiwi
Beo lanh
Dau oliveBoHat oc choHat chia
TRANH / HAN CHE
Tranh hoan toan
Bia ruouNoi tang dong vatHai san voNuoc ngotDo chien ran
Han che
Com trangMi an lienBanh mi trangDo ngotCa phe > 2 lyThit do (1-2 lan/tuan)
Menu Mau 1 Ngay (~1800 kcal)
| Gio | Bua | Mon an | Kcal |
|---|---|---|---|
| 7:00 | Sang | Yen mach + 1 chuoi + 2 trung luoc + sua hat | ~450 |
| 10:00 | Snack | Cherry/Tao + 10 hat hanh nhan | ~150 |
| 12:00 | Trua | 1 chen gao lut + 150g uc ga + rau luoc + canh | ~500 |
| 15:00 | Snack | Sua chua khong duong + 1 muong hat chia | ~120 |
| 18:30 | Toi | Ca hoi nuong + salad + 1/2 khoai lang | ~480 |
| Tong | ~1700 |
⚠️
CANH BAO: Voi tinh trang gout + mo gan + mo mau, BAT BUOC tham van bac si truoc khi bat dau. Ke hoach nay la khung tham khao.
Giac Ngu
Muc tieu: 7-8h, ngu truoc 23h
Quan Ly Gout
💧 Uong 2.5-3L nuoc moi ngay
🍒 An cherry (giam acid uric)
💊 Uong thuoc dung lich
🥪 Tranh thit do, noi tang, hai san vo
🍺 KHONG uong bia ruou
⚠️ Ngung tap neu khop sung dau
📈 Xet nghiem acid uric moi 3 thang
Quan Ly Stress (DevOps Lead)
Tap tho 4-7-8
Hit vao 4s - Giu 7s - Tho ra 8s (3-5 vong). Lam khi stress hoac truoc ngu.
Di bo ngoai troi
10-15 phut giua ngay (nghi trua). Khong mang dien thoai.
Ranh gioi cong viec
Khong check Slack/PagerDuty sau 21h. Block 1h "focus time" tren lich.
Journaling 5 phut
Truoc ngu: 3 dieu tot trong ngay + 1 viec can lam ngay mai.
Kiem Tra Y Te Dinh Ky
Moi 3 thang:
Lan kham tiep theo:
Cai Thien Giac Ngu
🕔
Ngu truoc 23h00Dat bao thuc 22h30 de chuan bi
📱
Tat man hinh 22h30Hoac dung kinh loc anh sang xanh
☕
Khong ca phe sau 14hThay bang tra thao moc
📗
Routine truoc nguDoc sach / gian co nhe 10 phut
Cai Dat Ho So
Thong Tin Ca Nhan
Du Lieu
Du lieu luu tren trinh duyet (localStorage). Xuat JSON de sao luu.