leon_tsai's Journal, 08 Jun 18

8 June 2018
體重：93.7 公斤 (-0.3)
體脂：25.6 (0)
水量：3000毫升
蛋白質：93公克
早餐：1份燻雞沙拉佐蜂蜜芥末醬、1條培根、1顆煎蛋、1杯無糖豆漿
午餐：30公克加鹽混合堅果、1杯蔬菜棒、1大匙千島醬、1杯無糖豆漿
晚餐：2隻炸雞、1份萵苣沙拉、1杯無糖豆漿
運動：健走（6公里／1小時）、慢跑（2公里／30分鐘）、卷腹（100下）、滾輪（10x10下）、伏地挺身（50x2下）

Weight: 206.6 lb (-0.6)
Body fat: 25.6 (0)
Water intake: 3000ml
Protein: 93 grams
Breakfast: 1 chicken salad with oil vinegar dressing; 1 slice bacon; 1 fried egg; 1 cup unsweetened soymilk
Lunch: 30 grams salted mixed nuts; 1 cup vegetable sticks; 1 tablespoon thousand island dressing; 1 cup unsweetened soymilk
Dinner: 2 fried chicken thighs; 1 serving lettuce salad; 1 tablespoon long island dressing; 1 cup unsweetened soymilk
Exercise: walk (3.7 miles/1 hour); jogging (1.2 miles/30 minutes); crunches (100 reps); ab rollouts (10 x 10 reps); push-ups (2 x 50 reps)

93.7 kg Lost so far: 26.3 kg.    Still to go: 23.7 kg.    Diet followed: Reasonably Well.

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1657 kcal

Fat: 115.24g | Prot: 93.19g | Carbs: 60.79g.   Breakfast: Silk Organic Plain Soymilk, Bacon, Oil and Vinegar Salad Dressing (Home Recipe), Chicken or Turkey Salad with Egg. Lunch: Silk Organic Plain Soymilk, Thousand Island Dressing, Lettuce Salad with Assorted Vegetables, Mixed Nuts. Dinner: Silk Organic Plain Soymilk, Thousand Island Dressing, Lettuce Salad with Assorted Vegetables (Including Tomatoes and/or Carrots), Baked or Fried Coated Chicken Thigh with Skin (Skin/Coating Eaten). more...

3689 kcal

Exercise: Running (jogging) - 5/mph - 30 minutes, Desk Work - 9 hours, Calisthenics (heavy, e.g. pushups) - 30 minutes, Walking (exercise) - 3.5/mph - 1 hour, Resting - 5 hours, Sleeping - 8 hours. more...