leon_tsai's Journal, 17 Mar 18

17 March 2018
體重：107.0 公斤 (0)
體脂：32.8 (-0.6)
早餐：1份當歸羊肉湯、0.5塊豆腐、4塊烤雞肉、1杯牛奶
午餐：1份香煎雞腿排、1份奶油味噌炒山藥豆芽
晚餐：2杯炒山蘇、2杯炒菠菜
運動：室內腳踏車（16公里／30分鐘）、健走（3公里／30分鐘）、伏地挺身（6x5下／10分鐘；6x5下／10分鐘）、滾輪（6x5下／10分鐘；6x5下／10分鐘）、仰臥起坐（25x2下／3分鐘；25x2下／3分鐘）
心得：可能是天氣的緣故，最近都昏昏欲睡

Weight: 235.8 lb (0)
Body fat: 32.8 (-0.6)
Breakfast: 1 cup of lamb soup; 1 cup of vegetables; 0.5 pieces of tofu; 4 pieces of baked chicken; 1 glass of milk
Lunch: 1 baked chicken thigh; 1/4 Chinese yams; 1/2 cups of bean sprout; 1tbsp. butter; 2 tbsp. miso
Dinner: 2 cups of nest fern stir-fry; 2 cups of spinach stir-fry
Exercise: spin bile (21 miles/1 hour); push-ups (6x5/10 minutes; 6x5/10 minutes); abs roller (6x5/10 minutes; 6x5/10 minutes)； sit-ups (25x2/3 minutes; 25x2/3 minutes)
Feeling: drowsy; I get it has something to do the gloomy weather

107 kg Lost so far: 13 kg.    Still to go: 37.0 kg.    Diet followed: Reasonably Well.

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1814 kcal

Fat: 114.02g | Prot: 108.10g | Carbs: 98.78g.   Breakfast: Whole Milk, Roasted Broiled or Baked Chicken Breast, Firm Silken Tofu, Scotch Broth (Lamb, Vegetables and Barley), Cooked Chinese Cabbage (Fat Added in Cooking), Lamb. Lunch: Miso, Butter, Cooked Bean Sprouts (Fat Added in Cooking), Yam (with Salt, Drained, Cooked, Boiled), Roasted Broiled or Baked Chicken Thigh. Dinner: Olive Oil, Cooked Hot Peppers (Fat Not Added in Cooking), Minced Garlic, Cooked Spinach (from Fresh, Fat Added in Cooking), Tree Fern (with Salt, Cooked). more...

3728 kcal

Exercise: Walking (moderate) - 3/mph - 30 minutes, Desk Work - 6 hours, Bike Machine (Cycling) - 30 minutes, Calisthenics (heavy, e.g. pushups) - 20 minutes, Resting - 8 hours and 40 minutes, Sleeping - 8 hours. more...