leon_tsai's Journal, 20 June 2018

20 June 2018
體重：91.6 公斤 (-0.2)
體脂：24.0 (-0.2)
水量：3000毫升
蛋白質：153公克
早餐：120公克雞肉、1份沙拉、1顆煎蛋、1大匙和風醬、1杯無糖豆漿
午餐：120公克雞肉、1份沙拉、1顆煎蛋、1大匙和風醬、60公克加鹽混合堅果
晚餐：120公克雞肉、1根香蕉、1杯牛奶
運動：健走（6公里／1小時）、卷腹（200下）、滾輪（15x10下）、伏地挺身（50x3下）

Weight: 201.9 lb (-0.5)
Body fat: 24.0 (-0.2)
Water intake: 3000ml
Protein: 153 grams
Breakfast: 120 grams chicken; 1 cup lettuce salad; 1 fried egg; 1 tablespoon oil vinegar dressing; 1 cup unsweetened soymilk
Lunch: 120 grams chicken; 1 cup lettuce salad; 1 fried egg; 1 tablespoon oil vinegar dressing; 60 grams salted mixed nuts
Dinner: 120 chicken breast; 1 banana; 1 cup milk
Exercise: walk (3.7 miles/1 hour); crunches (200 reps); ab rollouts (15 x 10 reps); push-ups (3 x 50 reps)

201.9 lb Lost so far: 62.6 lb.    Still to go: 47.6 lb.    Diet followed reasonably well.

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1716 kcal

Fat: 129.10g | Prot: 99.01g | Carb: 46.97g.   Breakfast: Silk Organic Plain Soymilk, Oil and Vinegar Salad Dressing (Home Recipe), Chicken or Turkey Salad with Egg. Lunch: Boiled Egg, Soybean Curd, Thousand Island Dressing, Lettuce Salad with Assorted Vegetables, Mixed Nuts. Dinner: Oil and Vinegar Salad Dressing (Home Recipe), Lettuce Salad with Assorted Vegetables, Baked or Fried Coated Chicken Breast with Skin. more...

3642 kcal

Activities & Exercise: Housework - 1 hour, Desk Work - 9 hours, Calisthenics (heavy, e.g. pushups) - 40 minutes, Walking (brisk) - 4/mph - 1 hour, Resting - 4 hours and 20 minutes, Sleeping - 8 hours. more...