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leon_tsai's Journal

 
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08 July 2018

8 July 2018
體重：90.0 公斤 (-0.5)
體脂：23.8 (-0.2)
水量：3500毫升
蛋白質：82公克
早餐：15公克奇亞籽、80公克酪梨、50公克杏仁、1杯低脂牛奶、1顆蘋果
午餐：1顆奇異果、20顆櫻桃、50公克杏仁、1杯無糖豆漿
晚餐：150公克青花菜、200公克金針菇、1隻烤雞腿、20公克海帶芽
運動：肌力訓練（胸、腹、手臂、大小腿，共30分鐘）、室內腳踏車（15公里／30分鐘）、跑步機（30分鐘）；健走（6公里／1小時）
心得：今天突然發現有氧運動一天不能超過1小時，我想大概是吧？

Weight: 198.4 lb (-1.1)
Body fat: 23.8 (-0.2)
Water intake: 3500ml
Protein: 82 grams
Breakfast: 15 grams chia seeds; 1 avocado; 50 grams almond; 1 cup low-fat milk; 1 apple
Lunch: 1 kiwi fruit; 20 cherries; 50 grams almond; 1 cup unsweetened soy milk
Dinner: 150 grams cooked broccoli; 200 grams enoki mushrooms; 1 roast chicken thigh; 20 grams seaweed
Exercise: calisthenics (30 minutes); indoor cycling (9.3 miles/1 hour); treadmill (30 minutes) ; walk (3.7 miles/1 hour)
Journal: Somebody advised me not to do more than 1 hour of cardio per day, and I guess that it's true. But what if you go hiking?
Weight: Lost so far: Still to go: Diet followed:
90 kg 30 kg 20.0 kg Reasonably Well
   (15 comments) Losing 3.5 kg a Week

07 July 2018

5 July 2018 - 7 July 2018
體重：90.5 公斤 (-0.5)
體脂：24.0 (-0.1)
水量：3500毫升
蛋白質：133公克
早餐：15公克奇亞籽、80公克酪梨、50公克杏仁、1杯低脂牛奶、15公克海帶芽、1顆蘋果
午餐：1根香蕉、1顆奇異果、50公克無鹽混合堅果、1杯無糖豆漿
晚餐：180 公克秋葵、200公克茄子、40公克杏仁、20公克海帶芽
運動：卷腹（50下）、平身抬臀（50下）、伏地挺身（50下）、室內腳踏車（15公里／30分鐘）
心得：最近瘦得很慢，有點沮喪。決定開始去健身房了。

Weight: 199.5 lb (-1.1)
Body fat: 24.0 (-0.1)
Water intake: 3500ml
Protein: 133 grams
Breakfast: 15 grams chia seeds; 1 avocado; 50 grams almond; 1 cup low-fat milk; 15 grams seaweed; 1 apple
Lunch: 1 banana; 1 kiwi fruit; 40 grams unsalted mixed nuts; 1 cup unsweetened soy milk
Dinner: 180 grams okra; 200 grams eggplant; 1 kiwi fruit; 300 grams chicken drumsticks; 20 grams seaweed
Exercise: crunches (50 reps); butt-ups (50 reps); push-ups (50 reps); indoor cycling (9.3 miles/1 hour)
Journal: A bit frustrated as I didn't lose much weight lately, so I decided to hit the gym today.

07 July 2018

Weight: Lost so far: Still to go: Diet followed:
90.5 kg 29.5 kg 20.5 kg Reasonably Well
   (4 comments) Losing 1.2 kg a Week

04 July 2018

4 July 2018
體重：91.0 公斤 (-0.5)
體脂：24.1 (0)
水量：3500毫升
蛋白質：72公克
早餐：15公克奇亞籽、80公克酪梨、50公克杏仁、1杯低脂牛奶、15公克海帶芽、1顆蘋果
午餐：1根香蕉、2顆茶葉蛋、40公克無鹽混合堅果、1杯無糖豆漿
晚餐：2束金針菇、1顆奇異果、40公克杏仁、1杯無糖豆漿
運動：卷腹（50下）、平身抬臀（50下）、伏地挺身（50下）、室內腳踏車（15公里／30分鐘）
心得：今天工作太忙，而且出門忘了帶午餐，所以才沒吃什麼。我明天一定會吃足喝飽。最近的運動計畫也有調整，滾輪改成平身抬臀。

Weight: 200.6 lb (-1.1)
Body fat: 24.1 (0)
Water intake: 3500ml
Protein: 72 grams
Breakfast: 15 grams chia seeds; 1 avocado; 50 grams almond; 1 cup low-fat milk; 15 grams seaweed; 1 apple
Lunch: 1 banana; 2 boiled eggs; 40 grams unsalted mixed nuts; 1 cup unsweetened soy milk
Dinner: 2 servings enoki mushrooms; 1 kiwi fruit; 40 grams almond; 1 cup unsweetened soy milk
Exercise: crunches (50 reps); butt-ups (50 reps); push-ups (50 reps); indoor cycling (9.3 miles/1 hour)
Journal: Partly because I was too busy at work and partly because I left my lunch at home, I didn't eat much today. I'll eat properly tomorrow. By the way, I made some changes to my workout routine and replaced ab rollout with butt-ups to strengthen the muscles around my lower abdomen.
Weight: Lost so far: Still to go: Diet followed:
91 kg 29 kg 21.0 kg Reasonably Well
   (25 comments) Losing 4.2 kg a Week

03 July 2018

Weight: Lost so far: Still to go: Diet followed:
91.6 kg 28.4 kg 21.6 kg Reasonably Well
   (19 comments) Losing 1.4 kg a Week


leon_tsai's Weight History

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