leon_tsai's Journal, 03 June 2018

3 Jun 2018
體重：94.5 公斤 (+0.3)
體脂：25.8 (0)
水量：3000毫升
早餐：10塊雞塊、2根小熱狗、1顆蛋、1杯咖啡
午餐：100公克烤豬肉、2.5杯青花菜、2.5杯花椰菜、2顆煎蛋
晚餐：1根櫛瓜、10根玉米筍、1杯豆干、2顆蛋
運動：室內腳踏車（30公里／1小時）、健走（6公里／1小時）、卷腹（200下）、滾輪（10x9下）、伏地挺身（40x4下）、開合跳（160下）
心得：今天故意增加熱量，果然太多了。喜歡音樂的朋友可以聽聽 Roisin Murphy 的 All My Dreams，很適合運動。

Weight: 208.3 lb (-0.6)
Body fat: 25.8 (0)
Water intake: 3000 ml
Breakfast: 10 chicken nuggets; 2 mini frankfurters; 1 fried egg; 1 cup coffee
Lunch: 100 roast pork; 2.5 cups broccoli; 2.5 cups cauliflower; 2 fried egg
Dinner: 1 zucchini; 10 baby corn; 1 cup bean curds; 2 boiled egg
Exercise: indoor cycling (18.6 miles/1 hour);walk (3.7 miles/1 hour); crunches (200 reps); ab rollouts (9 x 10 reps); push-ups (4 x 40 reps); jumping jacks (160 reps)
Thought: I deliberately increased my calorie intake today to find that I'd better stay where I was. Check out Roisin Murphy's All My Dreams if you enjoy listening to some psychedelic 90 dance hits. It's divine.

208.3 lb Lost so far: 56.2 lb.    Still to go: 54.0 lb.    Diet followed reasonably well.

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2418 kcal

Fat: 152.67g | Prot: 141.53g | Carb: 143.45g.   Breakfast: Coffee, Fried Egg, Frankfurter, Wiener or Hot Dog, Chicken Nuggets. Lunch: Olive Oil, Fried Egg, Pork, Cooked Broccoli (Fat Not Added in Cooking), Cooked Cauliflower (Fat Added in Cooking). Dinner: Olive Oil, Red Hot Chili Peppers, Minced Garlic, Soybean Curd, Boiled Egg, Baby Corn, Cooked Summer Squash (from Frozen, Fat Added in Cooking). more...

4283 kcal

Activities & Exercise: Bicycling (very fast) - 17.5/mph - 1 hour, Housework - 1 hour, Calisthenics (heavy, e.g. pushups) - 40 minutes, Walking (exercise) - 3.5/mph - 1 hour, Resting - 12 hours and 20 minutes, Sleeping - 8 hours. more...