leon_tsai's Journal, 28 May 18

28 May 2018
體重：94.7 公斤 (-0.2)
體脂：26.5 (0)
水量：2500毫升
早餐：1份燻雞沙拉佐油醋醬、1顆煎蛋、1杯濃縮咖啡
午餐：100公克烤雞胸肉；0.5杯青花菜；0.5杯花椰菜；0.5根櫛瓜；2大匙橄欖油；少許大蒜；2根辣椒
晚餐：60公克加鹽混合堅果
運動：健走（6公里／1小時）、卷腹（100下）、滾輪（10x9下）、伏地挺身（40x2下）

Weight: 208.8 lb (-0.4)
Body fat: 26.5 (0)
Water intake: 2500 ml
Breakfast: 1 chicken salad with oil vinegar dressing; 1 fried egg; 1 small cup espresso
Lunch: 100 grams chicken (breast); 0.5 cups broccoli; 0.5 cups cauliflower; 0.5 zucchini (courgettes); 2 tablespoons olive oil; minced garlic; 2 chili peppers
Dinner: 60 grams salted mixed nuts
Exercise: walk (3.7 miles/1 hour); crunches (100 reps); ab rollouts (9 x 10 reps); push-ups (2 x 40 reps)

94.7 kg Lost so far: 25.3 kg.    Still to go: 24.7 kg.    Diet followed: Reasonably Well.

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1485 kcal

Fat: 119.39g | Prot: 72.92g | Carbs: 40.11g.   Breakfast: Espresso Coffee, Oil and Vinegar Salad Dressing (Home Recipe), Chicken or Turkey Salad with Egg. Lunch: Olive Oil, Red Hot Chili Peppers, Minced Garlic, Cooked Summer Squash (from Fresh), Cooked Cauliflower (Fat Added in Cooking), Cooked Broccoli (Fat Not Added in Cooking), Roasted Broiled or Baked Chicken Breast. Dinner: Mixed Nuts. more...

3414 kcal

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