關於 next steps中文 ，我們在網路上蒐集到這些相關的討論、資訊與評價

(中文在下面)
I started this specific build - cut journey with @coachmarkcarroll since last July, it's almost a year now!
It's not a crazy body transformation as u can see on the social media all the time,
however, let me share with you how many things I hv achieved in the past few months🙂
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❤️We spent 6 months to build, my calorie bumped up to 2900 cals, I had 385g carbs everyday!
❤️I'm able to squat 87kg, I can only squat 65kg in earlier 2020.
❤️Even tho I only hv 1435 cals in my cutting phase now, my strength is still so much better than before.
❤️I hv logged in MyFitnessPal for 271 days which is amazing for me LOL since I didn't like to track calories😆
❤️My mental is stronger than ever.
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Today is the last day of my cut, I started 54kg last July, the highest weight in the building phase was 59kg,
Now I'm almost back to 54kg, the body composition is def different from last year.
really enjoy this journey, big thanks to my coach @coachmarkcarroll
Next week we gonna reverse calorie back to my TDEE.
Looking forward to the new challenge, looking forward to training strength again🙂
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這一次的近10個月的增肌減脂之旅特別請了 @coachmarkcarroll 來幫助我,
老實說這不是甚麼很誇張身形的對比照片,
但是讓我分享一下這一次整個過程我達成了甚麼事情:
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❤️我們花了六個月在熱量盈餘,最後增肌的三個月我每天吃2900卡,碳水每天達到385g,
我這輩子沒有吃這麼多碳水過。
❤️增肌的尾聲我可以深蹲87kg,去年的剛開始時,我的深蹲大約是65kg
❤️我已經熱量赤字三個月了,現在每天只有1435卡,但我的力量還是比去年好很多。
❤️今天是第271天登入MyfitenssPal,這對我來說很稀奇 哈哈 因為我也是不太喜歡去計算卡路里的人😆😆
但我竟然養成了這個新習慣！
❤️去年竟然是夏天開始在增肌,整個夏天衣服布料很少但我越來越胖,不管怎麼說我的心理素質有變更強壯🔥
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(圖一)是我現在的身形跟去年剛開始增肌的對比,兩邊的體重是差不多了,不過可以看得出來身體組成肌肉/脂肪的比例有改變。
(圖二)是去年增肌尾聲跟現在的身形對比。
(圖三)是我現在的身形跟2017年第一次增肌對比照, baby steps一步一腳印。
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今天是我最後一天減脂,接下
來教練會帶我吃回到我的Tdee並且維持這樣的體態，
我最興奮的事情是開始又會有力量訓練的課表囉!
真的真的很享受強壯的感覺
還在觀望要不要增肌的女生,相信我~~~增肌是我做過最好決定的其中一件事情 來來來!!
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#building #bulk #bulking #fitness #transformation #glutes #lats #workout #bööty #增肌 #增肌減脂 #健身 #健身女孩 #重訓 #glutes #居家訓練 #cutting

The Best Way to Season Chinese Iron Woks! Turn Iron Woks into Nonstick!

Written instruction: http://cicili.tv/the-best-way-to-season-iron-woks
中文影片: https://www.youtube.com/NTDfoodparadise

Here are 2 extra steps for continuously having a nonstick wok after it is well-seasoned. So every time you use your iron wok:

Step 1: Prepare the wok by adding a nonstick layer to it.

First, turn to high, and heat until smoking. Then add about 1/4 cup of vegetable oil in it. (You can also use other types of high smoking point oil.)

Move it inside the pan a bit, and make sure every part of the wok has a layer of oil on it.

Pour out the oil. (After the oil is cooled, you can put the oil in a jar, and store it in a cool place. You can still use it this way next time.)

The wok has a nonstick coating on it now.

Step 2: The second key for having a nonstick iron wok is ”hot wok, cool oil”. In Chinese, we call it 猛火陰油.

Continue to heat your wok until smoking hot, over high heat. Pour in a few tablespoons of vegetable oil. Then immediately add the protein of your choice.

(If you are cooking vegetables, ”hot wok, hot oil” will be acceptable. )

If you follow all of the steps, I guarantee that you can turn any iron wok into a nonstick! 👍

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In this Kung Bao Chicken video, I demonstrated the above steps at 2:08 & 4:19 mins https://youtu.be/31sgVnTHbTU

#國際時事 【#美國駐華大使 十月卸任 離開北京】

美國國務院週一宣布，現時73歲的駐華大使布蘭斯塔（Terry Branstad）將卸任職務，在十月初離開北京。

綜合各美國媒體的報導，布蘭斯塔是前愛荷華州(Lowa State)共和黨州長，特朗普的早期支持者。在他任期內，中美貿易戰掀起連場風雨，中美關係轉差。他去年罕有地訪問西藏要求中國與達賴喇嘛或代表行實質性對話，也曾經要求在《人民日報》刊登文章但被因被中方批評，拒絕刊登（有關風波見BBC延伸閱讀文章）。

布蘭斯塔在80年代、習近平當上國家領導人前，在愛荷華州一個場合會面，有影片顯示兩人在台上碰杯又握手。中國外交部前發言人陸慷曾形容布蘭斯塔德是「中國人民的老朋友」。2012年，時任中國國家副主席的習近平重訪愛荷華州，布蘭斯塔德設晚宴招待。根據彭博社報道，布蘭斯塔德與習近平兩人對農業有興趣，所以關係良好。環球時報總編輯胡進在微博分析，美國一般都是在大選之後調換駐外大使，現在換布蘭斯塔德，顯得很突然。他指出，當初布蘭斯塔德就任駐華大使，中美輿論都對他能夠為促進兩國關係發揮作用有較高期待。

然而，這位「老朋友」面臨香港的抗爭、肺炎疫情和經濟戰的影響，在中國的工作經常遇到很大的阻力。在中美關係急劇轉差的漩渦中，他早在美國大選前，收到「命令」，要先離開北京。

這個舉動似乎告訴世界中美關係傾向不明朗，一切交由美國的選民11月用選票決定。這場選舉結果將會影響香港、中國和世界。

還有一個問題，駐華大使誰接任？

延伸閱讀
BBC 中文
【美国驻华大使布兰斯塔德宣布离任 回顾《人民日报》拒稿风波始末】
https://www.bbc.com/zhongwen/simp/world-54116506

環球時報總編胡锡进 微博 （9月14日貼文）
https://weibo.com/huxijin?is_all=1#_loginLayer_1600106280239

Washington Post
“US ambassador to China to step down next month“
https://www.washingtonpost.com/world/asia_pacific/pompeo-tweet-indicates-us-ambassador-to-china-is-leaving/2020/09/14/edc43272-f657-11ea-85f7-5941188a98cd_story.html

Daily Mail
“US Ambassador to China Terry Branstad steps down amid rapidly deteriorating relations over trade war, Hong Kong and coronavirus“
https://www.dailymail.co.uk/news/article-8730219/US-Ambassador-China-Terry-Branstad-steps-amid-rapidly-deteriorating-relations.html

New York Times
”With Tensions High, Trump’s Ambassador to China Is Stepping Down“
https://www.nytimes.com/2020/09/14/world/asia/branstad-ambassador-china.html

▶ ????????: ???? ????
⠀⠀https://www.facebook.com/ChefAndyDark/

▶ ?????????: @????_????
⠀⠀https://www.instagram.com/Andy_Dark/

▶ ???????:
​⠀⠀https://www.youtube.com/AndyDark/

▶ ?????:
⠀⠀contact@andydark.hk

⫸ ?????/ ????? ??? ??? ???????? ????????. ⫷

◤?? ??????? ??? ???? ??????.
????????? ?? ?? ???????.◢
☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰
入讀過藍帶的人猶如便利店一樣，總有一個在身邊。鄰居陳師奶也是丶老闆的女兒也是丶我！也！是！
但那又怎樣？其實要做出美食，最重要是誠意和心思。以傳統方法做出來的法式洋蔥湯，雖然要花大半天由牛骨開始熬製，但這些在別人眼中極為繁複的步驟，卻是我們喜歡煮食的人最享受的時光!

Nowadays, you’ll always have a friend who has graduated from Le Cordon Bleu. Your next-door neighbour Mrs Chan, the daughter of your boss and me! But hey, why does that matter? The secret to making food taste good is with the giving of love and comfort. When it comes to making this authentic French onion soup, you’ll probably have to spend more than half a day to craft the beef stock. However, it is these intricate and time-consuming steps that makes cooking for a loved one so special and worthwhile.
☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰
食譜
材料 ???????????
——————————
【牛高湯 Beef Stock】
牛骨 Beef Bone 6 kg
洋蔥 Onion 200 g
甘荀 Carrot 200 g
西芹 Celery 100 g
香草 Herbs (Parsley, Rosemary, etc.) 30 g
蒜頭 Garlic 2 cloves
水 Water 5 L

【洋蔥湯 Onion Soup】
牛高湯 Beef Stock
洋蔥 Onion 2.5 kg
牛油 Butter 200 g
麵粉 Flour 100 g
迷迭香 Rosemary 20 g
法包 Baguette 1 pc
芝士 Emmental Cheese 10 slices
調味 Salt & Pepper "

做法 ??????
——————————
~~ Coming Soon! ~~

☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰☰
??? ????????:
#法式洋蔥湯
#OnionSoup
#AndyDark
#MadeByAndyDark

🌟記得👉訂閱 波波星球
https://www.youtube.com/user/asdfghjkl3252882

波波星球 專屬小朋友的星球
希望更多的孩子或偏鄉學校
在家裡，與 哥哥姐姐 一起開心跳舞！

👉蔡依林正式版 MV : https://youtu.be/-wIHmPAvMBo
♬ 數位收聽 : https://jolin.lnk.to/UglyBeauty
🔔訂閱蔡依林頻道 : https://sonymusic.pse.is/jolin

❤️搶先看👉泡泡哥哥
【FaceBook】 https://www.facebook.com/bubblebrother
【Instagram】 https://www.instagram.com/popolee520/

聯絡方式 Line ID : abcd614
電話 0988208816（Denny）

👉更多舞蹈影片都在如下
❤️幼兒舞蹈❤️
https://www.youtube.com/playlist?list=PLfcYl1c8uekbEH7RDyV-O2nYbU9SiPJfn
❤️兒童舞蹈❤️
https://www.youtube.com/playlist?list=PLfcYl1c8uekaQ_I1aqcU7u51TkJY_Zcuz
❤️流行廣場舞蹈❤️
https://www.youtube.com/playlist?list=PLfcYl1c8uekaY9TKeoc3uM5E-bPIsUcWd
❤️韓國旅遊❤️
https://www.youtube.com/playlist?list=PLfcYl1c8uekYI5j02ROt1N8ulxixXnOIt
❤️美食DIY❤️
https://www.youtube.com/playlist?list=PLfcYl1c8uekaAzlVJBc_c96-bkLXRvy-v
❤️表演介紹❤️
https://www.youtube.com/playlist?list=PLfcYl1c8uekatVWH1Is2sHqFbOHZt


❤️怪美的
中文作詞：Wu QingFeng 吳青峰
OA/OC: Rhys Fletcher/
Stan Dubb 楊宥閑/
Richard Craker/
Jolin 蔡依林/
Starr Chen 陳星翰

垂涎的邪惡 陪我長大
在軟爛中生長 社會營養
過去坑疤的 讓我站穩了
那些神醜的 評誰亂正的
喔 我都笑哭了

這什麼標準 急著決定適者生存
愛我 恨我 非我
有一些外在我 來自內在我

聽誰說 錯的 對的
說美的 醜的
若問我 我看 我說
我怪美的

看不見我的美 是你瞎了眼
稱讚的嘴臉 卻轉身吐口水
審美的世界 誰有膽說那麼絕對
真我 假我 自我 看今天這個我
想要哪個我

聽誰說 錯的 對的
說美的 醜的
若問我 我看 我說
我怪美的

誰來推我一把On to the next one
一路背著太多道德活著令人會喘
任誰去傷去想去講不相關就別管
太婉轉的相處 靈魂拉扯左右為難
正負能量全都吃掉
美的醜的自有他存在的必要
愛恨隨你各自喜好
拒絕你的偽善擁抱
想要活得顯耀 回應心中惡之必要

誰說 錯的 對的
說美的 醜的
若問我 我說我呢 怪美的

・Song Credit・

製作人 Producer：Starr Chen 陳星翰（跳蛋工廠EGGO Music Production）/ 蔡依林 Jolin Tsai
執行製作 Executive Producer：鄭人豪 aHa0 （跳蛋工廠EGGO Music Production）
編曲 Arranger：Starr Chen 陳星翰 （跳蛋工廠EGGO Music Production）
和聲編寫 Backing Vocal Arranger：馬毓芬 Paula Ma
和聲 Backing Vocals：馬毓芬 Paula Ma / 蔡依林 Jolin Tsai
和聲錄音師 Backing Vocal Recording Engineer：陳振發 Jansen Chen
和聲錄音室 Backing Vocal Recording Studio：白金錄音室 Platinum Studio
錄音師 Recording Engineer：陳振發 Jansen Chen / 陳文駿 AJ Chen
錄音室 Recording Studio：強力錄音室 Mega Force Studio
混音工程師 Mixing Engineer：Luca Pretolesi
混音助理工程師 Mixing Assistant Engineer : Scott Banks / Andy Lin
混音工作室Mixing Studio：Studio DMI
OP: 林暐哲音樂社有限公司/凌時差音樂製作有限公司/跳蛋工廠有限公司
SP: Universal Ms Publ Ltd Taiwan
OP: 振顫音樂有限公司
SP: Sony Music Publishing (Pte) Ltd. Taiwan Branch
TWA471816003

・Video Credit・

導演 Director: 周啟民 Jimi Chou & 余靜萍 Fisher Yu
攝影 Cinematographer : 余靜萍 Fisher Yu
剪接 & 後期效果 Editor & Visual Effects：黑光
美術指導 Art Director: Zhong Lin & Yii Ooi
造型 Stylist: Yii Ooi
化妝 Makeup: 邱亞歷 Yali Chiu
髮型 Hairstyle: Joey @Hair Culture

・更多蔡依林消息 ・

蔡依林官方臉書:https://www.facebook.com/hoo.jcai
蔡依林官方Instagram: https://www.instagram.com/jolin_cai/

Sony Music Taiwan CPOP-華語粉絲團 https://www.facebook.com/SonymusicTaiwanCPOP/
Sony Music Taiwan CPOP-Instagram https://www.instagram.com/sonymusic_taiwan/

In this video, I'm checking out Elephant Mountain! It's a nice, short getaway from Taipei City, in Taipei City!

Perfect way to get an amazing view of the city, some exercise and awesome selfies with Taipei 101!

Business inquiries:
中文/English
創作者經紀人/Contact person: - Maggie
Line ID: @rog8149u
Email: lukas@ruredi.co

Want to see photos from our adventures before everyone else and/or suggest what I should check out next?!

Please follow me on:
Facebook: www.facebook.com/LukasTaiwan
Instagram: www.instagram.com/LukasEngstrom

The following is the gear I’m using when making my videos. I’m part of Amazon Services LLC Associates Program which means that I will get a small commission if you purchase anything via my links. Any commission I’ll be getting will go straight back into buying new gear for my future videos, so any sort of support is highly appreciated!

MAIN GEAR:
Camera: Canon EOS R: https://amzn.to/2CAybbh
Lens: Canon RF 24-70mm F2.8 L IS USM: https://amzn.to/34RDy1V
Insta360 One X: https://amzn.to/2KfwBjd
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Drone: DJI Mavic 2 Zoom: https://amzn.to/2Sak4CX
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Bag: Lowepro ProTactic BP 450 AW II:https://amzn.to/2NDbCsN

BACK-UP GEAR:
Camera: Canon M50: https://amzn.to/2Tf998r
Lens: Canon EF 24mm f/1.4L II USM: https://amzn.to/2O0a62Y
Lens: Canon EF 50mm f/1.8 STM https://amzn.to/2O5DJA0
Lens: Canon EF-S 10-18mm f/4.5-5.6 IS STM: https://amzn.to/2X88oR7
Canon EOS M Mount Adapter: https://amzn.to/2O1jH9I
Canon EF-EOS R Mount Adapter: https://amzn.to/2NDak0V
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OTHER GEAR:
ADATA SD600Q SSD (240GB): https://amzn.to/2Wp28Tf
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Transcend ESD240C Portable SSD (480GB): https://amzn.to/2X5L7xW
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Transcend StoreJet 25MC HDD (1TB): https://amzn.to/2KekmUd
Transcend 128GB microSD: https://amzn.to/2tCkOmw
MacBook Pro 15” - TouchBar: https://amzn.to/2p7rSsy
Asus VP28UQG 28" 4K/UHD monitor: https://amzn.to/2CE5eeI

Special thanks to STC for helping me out with filters:
STC website：https://stcoptics.com/en/
STC Facebook：https://www.facebook.com/STCOptics/
CPL：https://stcoptics.com/en/shvcpl/
VND：https://stcoptics.com/en/vnd/
ICELAVA：https://stcoptics.com/en/icelava/
E-shop：https://shop.stcoptics.com/