回答: 介绍下如何安排workout谢谢 由 独眼 于 2018-02-07 20:25

FYI:

Exercise routine:
  Two times  a week weights on core muscle(40-60 minutes), 
  Two times  a week cardio mostly stationary bike(40 minutes)
  Commute on bike  2 time a week(20K)

Diet: 
  Low carb diet on weekdays, full meal on weekends.

Sex load: 
  Average 2 time a week.

Hope that help.