leon_tsai's Journal, 24 June 2018

24 June 2018
體重：90.5 公斤 (-0.5)
體脂：24.5 (0)
水量：3000毫升
蛋白質：87公克
早餐：1大匙奇亞籽、1顆酪梨、60公克無鹽混合堅果、1杯低脂牛奶
午餐：1條烤香魚、8尾蝦子、1杯無糖豆漿
晚餐：2顆百香果、1顆蘋果、1顆奇異果、60公克無鹽混合堅果、1杯無糖豆漿
運動：卷腹（100下）、滾輪（10x10下）、伏地挺身（50x2下）、室內腳踏車（33公里／1小時）

Weight: 199.5 lb (-1.1)
Body fat: 24.5 (0)
Water intake: 3000ml
Protein: 87grams
Breakfast: 1 tablespoon chia seeds; 1 avocado; 60 grams unsalted mixed nuts; 1 cup low-fat milk
Lunch: 1 baked fish; 8 shrimps; 1 cup unsweetened soy milk
Dinner: 2 passion fruits; 1 apple; 1 kiwi; 60 grams unsalted mixed nuts; 1 cup unsweetened soy milk
Exercise: crunches (100 reps); ab rollouts (10 x 10 reps); push-ups (2 x 50 reps); indoor cycling (20.5 miles/1 hour)

199.5 lb Lost so far: 65.0 lb.    Still to go: 45.2 lb.    Diet followed reasonably well.

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1737 kcal

Fat: 116.11g | Prot: 86.91g | Carb: 107.72g.   Breakfast: Nutiva Organic Chia Seed, Avocados, Mixed Nuts, Low Fat Milk. Lunch: Baked or Broiled Fish, Shrimp, Silk Organic Unsweetened Soymilk. Dinner: Passion Fruit, Apples, Kiwi Fruit, Mixed Nuts, Silk Organic Unsweetened Soymilk. more...

4168 kcal

Activities & Exercise: Bicycling (very fast) - 17.5/mph - 1 hour, Housework - 3 hours, Desk Work - 1 hour, Calisthenics (heavy, e.g. pushups) - 40 minutes, Resting - 10 hours and 20 minutes, Sleeping - 8 hours. more...