leon_tsai's Journal, 30 April 2018

30 April 2018
體重：100.4 公斤 (-0.4)
體脂：29.1 (-0.2)
水量：2800毫升
早餐：1份生菜沙拉佐和風醬、5塊雞塊、1顆蛋
午餐：1隻香煎雞腿、0.5杯四季豆、0.5杯秋葵、1匙奶油、少許大蒜
晚餐：1隻香煎雞腿、1杯四季豆、0.5杯秋葵、2匙奶油、少許大蒜、1杯蕃茄
飲料：1杯零卡可樂
運動：健走（6公里／1小時）、卷腹（50下／5分鐘）、滾輪（10x6下／5分鐘）、伏地挺身（30x2下／3分鐘）
心得：前幾天買了個新的午餐盒，我很喜歡。Smprowett向我推薦一個叫Insight Timer的冥想app，原本下班非常疲憊，聽完之後覺得放鬆許多。

Weight: 221.3 lb (-0.9)
Body fat: 29.1 (-0.2)
Water intake: 2800 ml
Breakfast: 1 salad with oil vinegar dressing; 5 nuggets; 1 egg
Lunch: 1 roast chicken thigh; 0.5 cup green beans; 0.5 cups okra; 2 tablespoon butter; minced garlic
Dinner: 1 roast chicken thigh; 1 cup green beans; 0.5 cups okra; 2 tablespoon butter; minced garlic; 1 cup tomato paste
Drinks: 1 can coke zero
Exercise: walk (3.7 miles/1 hour); crunches (50/5 minutes); abs roller (10x6/5 minutes)； push-ups (30x2/3 minutes)
Thought: I bought this new meal box a few days ago, and I quite like it. I listened to Insight Timer, recommended by smprowett (or aunt irma), and my tired body immediately felt relaxed.

221.3 lb Lost so far: 43.2 lb.    Still to go: 67.0 lb.    Diet followed reasonably well.

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1533 kcal

Fat: 106.84g | Prot: 63.42g | Carb: 98.49g.   Breakfast: Chicken Nuggets, Oil and Vinegar Salad Dressing (Home Recipe), Lettuce Salad with Assorted Vegetables. Lunch: Butter (Salted), Cooked Okra (Fat Added in Cooking), Cooked Green String Beans (Fat Added in Cooking), Roasted Broiled or Baked Chicken Thigh (Skin Not Eaten). Dinner: Tomato Paste, Butter (Salted), Enoki Mushrooms, Cooked Okra (Fat Added in Cooking), Cooked Green String Beans (Fat Added in Cooking), Roasted Broiled or Baked Chicken Thigh (Skin Eaten). Snacks/Other: Coca-Cola Coke Zero. more...

3505 kcal

Activities & Exercise: Desk Work - 8 hours, Walking (exercise) - 3.5/mph - 1 hour, Calisthenics (heavy, e.g. pushups) - 15 minutes, Housework - 1 hour, Resting - 5 hours and 45 minutes, Sleeping - 8 hours. more...