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17 July 2018
體重/Weight: 88.5 kg (+0.5)
體脂/Body Fat: 21.0 (-1.0)
內臟脂肪/Visceral Fat: 12.0kg (-0.5)
肌肉重量/Muscle Weight: 66.5kg (+1.5)
身體年齡/Body Age: 25 (-2)
早餐 Breakfast
1 奇異果/kiwi fruit
10 g 海帶芽/seaweed
15 g 奇亞籽/chia seeds
80 g 酪梨/avocados
50 g 杏仁/almonds
250 g 低脂牛奶/ low-fat milk
午餐 Lunch
1 奇異果/kiwi fruit
2 香蕉/medium bananas
540 g 無糖豆漿/unsweetened soy milk
晚餐 Dinner
85 g 炸雞丁/fried chicken
100 g 金針菇/enoki mushrooms
100 g 杏鮑菇/mushrooms
100 g 豆干/soybean curd
540 g 無糖豆漿/unsweetened soy milk
運動 Workouts
60 lb × 30 reps 肩推舉/shoulder press
60 lb × 30 reps 坐姿推胸/chest press
60 lb × 30 reps 飛鳥/pec fly
75 lb × 30 reps 滑輪下拉/lat pull
100 lb × 60 reps 捲腹/abdominal crunch
2 hours 游泳/swimming
*每10磅 (lb) 約為 4.5 kg
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195.1 lb
Lost so far: 69.4 lb.
Still to go: 40.8 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 17 July 2018:
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1708 kcal
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Fat: 85.60g | Prot: 96.67g | Carb: 158.68g.
Breakfast: Low Fat Milk, Kiwi Fruit, Kiwi Fruit, Avocados, Almonds, Dried Chia Seeds, Seaweed. Lunch: Silk Organic Unsweetened Soymilk, Banana, Kiwi Fruit. Dinner: Silk Organic Unsweetened Soymilk, Soybean Curd, Cooked Mushrooms (from Fresh), Enoki Mushrooms, Fried Chicken No Coating (Skin Eaten). more...
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3519 kcal
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Activities & Exercise:
Calisthenics (heavy, e.g. pushups) - 40 minutes, Desk Work - 8 hours, Swimming (slow) - 2 hours, Resting - 5 hours and 20 minutes, Sleeping - 8 hours. more...
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gaining 7.7 lb a week
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