22 Feb 2018
體重：109.2 公斤 (-0.2)
體脂：33.9 (+0.4)
早餐：2碗蕃茄雞肉湯
午餐：2碗蕃茄雞肉湯
晚餐：1碗蘿蔔排骨湯
運動：室內腳踏車（15公里／30分鐘、20公里／40分鐘）
分享食譜：蘿蔔排骨湯（一鍋搞定，四人份）
1. 準備600至800克（一斤左右）的排骨肉（我是用去骨肉，但帶骨肉可以熬湯），並在表面抹上黑胡椒和鹽巴
2. 2大匙食用油，煎香大蒜
3. 放入排骨肉，煎至表面上色
4. 取出大蒜，放入月桂葉5片和1.5杯水
5. 燜煮40分鐘
6. 取出排骨肉，放入白蘿蔔和蘑菇
7. 排骨肉切塊
8. 白蘿蔔呈半透明時，加入先前煎好、切塊的豬肉繼續燜煮
9. 再燜煮約20分鐘
10. 以2小匙香油、2小匙鹽和1大匙胡椒調味；上菜
Weight: 240.7 lb (-0.5)
Body fat: 33.9 (+0.4)
Breakfast: 2 cups of tomato chicken soup
Lunch: 2 cups of tomato chicken soup
Dinner: 1 cup of Japanese radish soup with pork loin and mushrooms
Workouts: spin bike (9.3 miles/30 minutes; 12.4 miles/30 minutes)
Recipe: Japanese radish soup with pork Loin and mushrooms (1 pot, 4 servings)
1. Prepare 600-800 grams of pork loin and rub with black peppers and salt
2. Add 2 tbsp. oil and saute 4 cloves of garlic
3. Cook pork loin in the pot until it changes colour
4. Remove garlic and add 5 bay leaves and 1.5 cups of water
5. Simmer for 40 minutes
6. Remove pork loin and add Japanese radish and mushrooms
7. Cut pork loin into pieces
8. When radish becomes translucent, return pork loin to the pot
9. Cook another 20 minutes
10. Season with 1 tsp. white sesame oil, 2 tsp. of salt, and 1 tbsp. peppers before serving
