leon_tsai's Journal, 07 June 2018

7 June 2018
體重：94.0 公斤 (-0.2)
體脂：25.6 (-0.2)
水量：3000毫升
蛋白質：134公克
早餐：1份燻雞沙拉佐蜂蜜芥末醬、1條培根、1顆煎蛋、1杯無糖豆漿
午餐：100公克焢肉、1份高麗菜、1份空心菜、2塊油豆腐、1份茶碗蒸、1杯無糖豆漿
晚餐：100公克烤雞、1份萵苣沙拉、1杯無糖豆漿
運動：健走（6公里／1小時）、卷腹（100下）、滾輪（10x9下）、伏地挺身（40x2下）

Weight: 207.2 lb (-0.5)
Body fat: 25.6 (-0.2)
Water intake: 3000ml
Protein: 134 grams
Breakfast: 1 chicken salad with oil vinegar dressing; 1 slice bacon; 1 fried egg; 1 cup unsweetened soymilk
Lunch: 100 grams pork; 1 cup cabbage; 1 cup water spinach; 2 pieces tofu; 1 serving chawanmushi (Japanese custard egg); 1 cup unsweetened soymilk
Dinner: 100 grams roast chicken; 1 serving lettuce salad; 1 tablespoon long island dressing; 1 cup unsweetened soymilk
Exercise: walk (3.7 miles/1 hour); crunches (100 reps); ab rollouts (9 x 10 reps); push-ups (2 x 40 reps)

207.2 lb Lost so far: 57.3 lb.    Still to go: 52.9 lb.    Diet followed reasonably well.

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1681 kcal

Fat: 103.10g | Prot: 134.37g | Carb: 51.11g.   Breakfast: Silk Organic Plain Soymilk, Bacon, Oil and Vinegar Salad Dressing (Home Recipe), Chicken or Turkey Salad with Egg. Lunch: Silk Organic Plain Soymilk, Egg, Firm Silken Tofu, Cooked Spinach (Fat Added in Cooking), Cooked Green Cabbage (Fat Added in Cooking), Pork. Dinner: Silk Organic Plain Soymilk, Thousand Island Dressing, Lettuce Salad with Assorted Vegetables (Including Tomatoes and/or Carrots), Roasted Broiled or Baked Chicken Breast (Skin Not Eaten). more...

3241 kcal

Activities & Exercise: Walking (exercise) - 3.5/mph - 1 hour, Calisthenics (heavy, e.g. pushups) - 20 minutes, Desk Work - 9 hours, Resting - 5 hours and 40 minutes, Sleeping - 8 hours. more...