leon_tsai's Journal, 04 May 2018

4 May 2018
體重：99.4 公斤 (0)
體脂：29.0 (0)
水量：2500毫升
早餐：1份生菜沙拉佐和風醬、1杯咖啡
午餐：1份煙燻牛肉、1塊滷豆腐、2顆滷蛋、0.5杯菠菜
晚餐：2塊雞胸肉、1份生菜沙拉佐和風醬
運動：健走（6.5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：星期五！謝天謝地！

Weight: 219.1 lb (0)
Body fat: 29.0 (0)
Water intake: 2500 ml
Breakfast: 1 salad with oil vinegar dressing; 1 cup coffee
Lunch: 85 grams beef; 1 piece tofu; 2 eggs; 0.5 cups spinach
Dinner: 1 baked chicken breast; 1 salad with oil vinegar dressing
Exercise: walk (4.0 miles/1 hour); crunches (50/5 minutes); abs roller (10x6/5 minutes)； push-ups (30x2/3 minutes)
Thought: TGIF!

219.1 lb Lost so far: 45.4 lb.    Still to go: 64.8 lb.    Diet followed reasonably well.

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1081 kcal

Fat: 74.77g | Prot: 79.48g | Carb: 25.04g.   Breakfast: Coffee, Oil and Vinegar Salad Dressing (Home Recipe), Lettuce Salad with Assorted Vegetables. Lunch: Butter (Salted), Cooked Spinach (from Fresh, Fat Added in Cooking), Boiled Egg, Firm Silken Tofu, Chopped Beef (Cured, Smoked). Dinner: Oil and Vinegar Salad Dressing (Home Recipe), Lettuce Salad with Assorted Vegetables, Roasted Broiled or Baked Chicken Breast. more...

3470 kcal

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