leon_tsai's Journal, 19 May 2018

19 May 2018
體重：96.6 公斤 (0)
體脂：27.5 (0)
水量：2500毫升
早餐：1份燻雞沙拉佐芝麻醬、1杯咖啡
午餐：2隻烤雞翅、1杯青花菜、1大匙橄欖油
晚餐：1塊烤雞胸肉、0.5根烤茄子、0.5根烤櫛瓜、0.5顆烤彩椒、2大匙橄欖油、3根辣椒、少許大蒜、1大匙帕馬森乾酪
運動：健走（3公里／30分鐘）、室內腳踏車（17公里／30分鐘）；卷腹（100下）、滾輪（10x7下）、伏地挺身（40x2下）
心得：充分睡眠之後，感覺好多了。

Weight: 213.0 lb (0)
Body fat: 27.5 (0)
Water intake: 2500 ml
Breakfast: 1 chicken salad with sesame dressing; 1 cup coffee
Lunch: 2 roast chicken wings; 1 cup broccoli; 1 tablespoon olive oil
Dinner: 1 roast chicken breast; 0.5 eggplants (augerbines); 0.5 zucchini(courgettes); 0.5 bell peppers; 2 tablespoon olive oil; 3 red hot chili peppers; minced garlic; 1 tablespoon parmesan cheese
Exercise: walk (1.8 miles/30 minutes); indoor cycling (10.6 miles/30 minutes); crunches (100 reps); ab rollouts (7 x 10 reps); push-ups (2 x 40 reps)
Thought: I feel so much better today after a decent sleep.

213.0 lb Lost so far: 51.6 lb.    Still to go: 58.6 lb.    Diet followed reasonably well.

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1643 kcal

Fat: 115.61g | Prot: 97.15g | Carb: 61.46g.   Breakfast: Coffee, Sesame Dressing, Chicken or Turkey Salad with Egg. Lunch: Olive Oil, Cooked Broccoli (Fat Not Added in Cooking), Roasted Broiled or Baked Chicken Wing. Dinner: Parmesan Cheese (Shredded), Minced Garlic, Red Hot Chili Peppers, Olive Oil, Bell Peppers, Cooked Summer Squash (from Fresh), Cooked Eggplant (Fat Not Added in Cooking), Roasted Broiled or Baked Chicken Breast. more...

3949 kcal

Activities & Exercise: Desk Work - 4 hours, Bicycling (very fast) - 17.5/mph - 30 minutes, Walking (exercise) - 3.5/mph - 30 minutes, Calisthenics (heavy, e.g. pushups) - 20 minutes, Housework - 3 hours, Sleeping - 8 hours, Resting - 7 hours and 40 minutes. more...