leon_tsai's Journal, 25 April 2018

25 April 2018
體重：102 公斤 (-0.4)
體脂：30.0 (-0.1)
水量：2400毫升
早餐：1份沙拉佐和風醬、1杯咖啡
午餐：0.5份魷魚、1杯空心菜、1顆蛋、2塊豆腐
晚餐：2隻雞翅、1碗毛豆
運動：健走（4.4公里／40分鐘）、卷腹（50下／5分鐘）、滾輪（10x5下／5分鐘）、伏地挺身（30x2下／3分鐘）
心得：根據營養標示，今天的早、晚餐都沒有反式脂肪。謝謝rubytzeng，今天研究了反式脂肪，危害還真不少，像是心血管疾病之類的，我會少吃。

Weight: 224.9 lb (-0.9)
Body fat: 30.0 (-0.1)
Water intake: 2400 ml
Breakfast: 1 serving salad with oil vinegar dressing; 1 cup coffee
Lunch: 0.5 serving boiled squid; 1 cup vegetables; 1 egg; 2 piece tofu
Dinner: 2 smoked chicken wings; 1 cup edamame
Exercise: walk (2.4 miles/40 minutes); crunches (50/5 minutes); abs roller (10x5/5 minutes)； push-ups (30x2/3 minutes)
Journal: According to the nutrition labels, there's almost zero transfat in my breakfast and dinner. (In Taiwan, trans fat below 0.3 grams can be makred 0.) Many thanks to rubyzeng who warned me about the adverse effects of trans fat, which I found likely to increase the risk of coronary artery disease after a little research. I would avoid it as best as I can but definitely not entirely.

224.9 lb Lost so far: 39.7 lb.    Still to go: 70.5 lb.    Diet followed reasonably well.

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891 kcal

Fat: 54.60g | Prot: 77.53g | Carb: 26.02g.   Breakfast: Coffee, Oil and Vinegar Salad Dressing (Home Recipe), Lettuce Salad with Assorted Vegetables. Lunch: Boiled Egg, Greens, Firm Silken Tofu, Steamed or Boiled Squid. Dinner: Soybeans (Mature Seeds, Steamed, Cooked), Chicken Drumstick, Chicken Wing. more...

3300 kcal

Activities & Exercise: Calisthenics (heavy, e.g. pushups) - 15 minutes, Walking (exercise) - 3.5/mph - 40 minutes, Desk Work - 8 hours, Resting - 7 hours and 5 minutes, Sleeping - 8 hours. more...