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leon_tsai's Journal

 
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13 July 2018

13 July 2018
體重/Weight: 89.0 kg (-0.5)
體脂/Body Fat: 22.5 (-0.2)
內臟脂肪/Visceral Fat: 12.5kg (0)
肌肉重量/Muscle Weight: 66.0kg (0)
身體年齡/Body Age: 27 (0)

早餐 Breakfast
1 蘋果/medium apple
1 奇異果/kiwi fruit
10 g 海帶芽/seaweed
15 g 奇亞籽/chia seeds
50 g 杏仁/almonds
80 g 酪梨/avocados
250 g 低脂牛奶/low fat milk

午餐 Lunch
1 柳丁/orange
2 蘋果 (片)/slices apple
2 鳳梨 (片)/slices pineapple
1 魚(片)/filet fish
1 雞腿 (隻)/medium chicken thigh
2 蝦 (尾)/shrimps
4 蛤蜊 (粒)/clams
20 g 蘑菇/mushrooms
20 g 南瓜/squashes
30 g 絲瓜/luffa
100 g 蒸高麗菜/steamed cabbage

晚餐 Dinner
1 蛋 (顆)/egg
130 g 豆干/soybean curd
540 g unsweetened soy milk


運動
50 lb × 20 reps 腿伸屈/leg curl
70lb × 30 reps 坐姿推胸/chest press
90lb × 30 reps 飛鳥/pec fly
80lb × 30 reps 三頭肌訓練機/triceps press
50lb × 20 reps 二頭肌訓練機/biceps curl
110lb × 80 reps 捲腹/abdominal crunch
55lb × 30 reps 上背下拉/lat pull
80lb × 40 reps 坐姿髋外展/hip abductor
60lb × 40 rep 坐姿划船/seated row
3.5km/30 mins 跑步機/treadmill

*每10磅 (lb) 約為 4.5 kg
Weight: Lost so far: Still to go: Diet followed:
89 kg 31 kg 19.0 kg Reasonably Well
   (3 comments) Losing 3.5 kg a Week

12 July 2018

Weight: Lost so far: Still to go: Diet followed:
89.5 kg 30.5 kg 19.5 kg Reasonably Well
   (15 comments) Losing 3.5 kg a Week

11 July 2018

11 July 2018
體重：90.0公斤 (+0.5)
體脂：23.0 (-0.8)
內臟脂肪：12.5公斤
肌肉重量：66.0公斤
身體年齡：28歲
運動：腿伸屈（23公斤 × 30下）、捲腹（50公斤 × 60下）、慢彎舉（23公斤 × 30下）、坐姿推胸（32公斤 × 30下）、飛鳥（32公斤 × 30下）、骨盆旋轉機（36公斤 × 30下）、跑步機（3.5公里/30分鐘）
心得：只要去健身房，體重必定會增加（，希望這只是暫時的）…不知道這樣的運動量是否充足？

Weight: 198.4 lb (+1.1)
Body fat: 23.0 (-0.8)
Visceral fat: 27.6 lb
Muscle weight: 145.5 lb
Body age: 28
Exercise: leg extension (50lb × 20 reps); abdominal crunch (110lb × 60 reps); bicep curl (50lb × 20 reps); chest press (70lb × 30 reps); pec fly (70lb × 30 reps); rotary torso (80lb × 30 reps); treadmill (2.2 miles/30 mins)
Journal: I usually gain weight after I hit the gym, (hoping this is only temporary...) Also I'm not so sure if I've done enough exercise...
Weight: Lost so far: Still to go: Diet followed:
90 kg 30 kg 20.0 kg Reasonably Well
   (20 comments) Gaining 3.5 kg a Week

10 July 2018

Weight: Lost so far: Still to go: Diet followed:
89.5 kg 30.5 kg 19.5 kg Reasonably Well
   (53 comments) Losing 3.5 kg a Week

09 July 2018

Weight: Lost so far: Still to go: Diet followed:
90 kg 30 kg 20.0 kg Reasonably Well
   (31 comments) steady weight


leon_tsai's Weight History

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