leon_tsai's Journal, 22 May 2018

22 May 2018
體重：95.9 公斤 (-0.2)
體脂：26.8 (0)
水量：2500毫升
早餐：1份燻雞沙拉佐蜂蜜芥末醬、1顆蛋、1杯濃縮咖啡
午餐：150公克雞肉、0.25根櫛瓜、0.25根茄子、0.25顆彩椒、2大匙橄欖油
晚餐：30公克加鹽堅果
運動：健走（6公里／1小時）、卷腹（100下）、滾輪（10x8下）、伏地挺身（40x2下）
心得：恭喜 95 bbk 打入斯拉夫市場！真希望能在六月前達到第五階段的目標啊！

Weight: 211.4 lb (-0.5)
Body fat: 26.8 (0)
Water intake: 2500 ml
Breakfast: 1 chicken salad with honey mustard dressing; 1 fried egg; 1 small cup espresso
Lunch: 150 grams chicken; 0.25 zucchini (courgettes); 0.25 eggplants (augerbines); 0.25 bell peppers; 2 tablespoons olive oil
Dinner: 30 grams salted mixed nuts
Exercise: walk (3.7 miles/1 hour); crunches (100 reps); ab rollouts (8 x 10 reps); push-ups (2 x 40 reps)
Thought: I'm truly happy for 95bbk who successfully entered the Slavic market. Just kidding. I hope I can reach my fifth target by June.

211.4 lb Lost so far: 53.1 lb.    Still to go: 57.1 lb.    Diet followed reasonably well.

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1315 kcal

Fat: 96.57g | Prot: 84.54g | Carb: 29.17g.   Breakfast: Espresso Coffee, Fried Egg, Honey Mustard Dressing, Chicken or Turkey Salad with Egg. Lunch: Olive Oil, Bell Peppers, Cooked Eggplant (Fat Not Added in Cooking), Zucchini, Roasted Broiled or Baked Chicken Breast. Dinner: Mixed Nuts. more...

3306 kcal

Activities & Exercise: Calisthenics (heavy, e.g. pushups) - 20 minutes, Walking (exercise) - 3.5/mph - 1 hour, Desk Work - 9 hours, Resting - 5 hours and 40 minutes, Sleeping - 8 hours. more...