leon_tsai's Journal, 23 May 18

23 May 2018
體重：95.5 公斤 (-0.4)
體脂：26.7 (-0.1)
水量：3000毫升
早餐：1份燻雞沙拉佐蜂蜜芥末醬、1顆煎蛋、1顆水煮蛋、1杯濃縮咖啡
午餐：100公克雞肉、0.25根櫛瓜、0.25根茄子、0.25顆彩椒、1杯毛豆、2大匙橄欖油
晚餐：1杯毛豆
運動：健走（6公里／1小時）、卷腹（100下）、滾輪（10x8下）、伏地挺身（40x2下）

Weight: 210.5 lb (-0.9)
Body fat: 26.7 (-0.1)
Water intake: 3000 ml
Breakfast: 1 chicken salad with honey mustard dressing; 1 fried egg; 1 hard boiled egg; 1 small cup espresso
Lunch: 100 grams chicken; 0.25 zucchini (courgettes); 0.25 eggplants (augerbines); 0.25 bell peppers; 1 cup edamame; 2 tablespoons olive oil
Dinner: 1 cup edamame
Exercise: walk (3.7 miles/1 hour); crunches (100 reps); ab rollouts (8 x 10 reps); push-ups (2 x 40 reps)

95.5 kg Lost so far: 24.5 kg.    Still to go: 25.5 kg.    Diet followed: Reasonably Well.

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1261 kcal

Fat: 89.46g | Prot: 87.00g | Carbs: 35.54g.   Breakfast: Espresso Coffee, Boiled Egg, Fried Egg, Honey Mustard Dressing, Chicken or Turkey Salad with Egg. Lunch: Olive Oil, Soybeans (Mature Seeds, Steamed, Cooked), Bell Peppers, Cooked Eggplant (Fat Not Added in Cooking), Zucchini, Roasted Broiled or Baked Chicken Breast. Dinner: Soybeans (Mature Seeds, Steamed, Cooked). more...

3443 kcal

Exercise: Housework - 1 hour, Desk Work - 9 hours, Walking (exercise) - 3.5/mph - 1 hour, Calisthenics (heavy, e.g. pushups) - 20 minutes, Resting - 4 hours and 40 minutes, Sleeping - 8 hours. more...