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28 June 2018
體重：91.0 公斤 (+0.5)
體脂：24.5 (0)
水量：3000毫升
蛋白質：63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、14公克海帶芽、2顆百香果
午餐：1顆蘋果、1顆奇異果、2根香蕉、60公克無鹽混合堅果、1杯無糖豆漿
晚餐：1杯毛豆、1杯藍莓、1杯無糖豆漿
運動：卷腹（100下）、滾輪（10x10下）、伏地挺身（50x2下）、健走（6公里／1小時）
Weight: 200.6 lb (+1.1)
Body fat: 24.5 (0)
Water intake: 3000ml
Protein: 63 grams
Breakfast: 1 tablespoon chia seeds; 1 avocado; 60 grams unsalted mixed nuts; 1 cup low-fat milk; 14 grams seaweed; 2 passion fruits
Lunch: 1 apple; 1 kiwi fruit; 2 bananas; 60 grams unsalted mixed nuts; 1 cup unsweetened soy milk
Dinner: 1 cup edamame; 1 cup blueberries; 1 cup unsweetened soy milk
Exercise: crunches (100 reps); ab rollouts (10 x 10 reps); push-ups (2 x 50 reps); walk (3.7 miles/1 hour)
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200.6 lb
Lost so far: 63.9 lb.
Still to go: 46.3 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 28 June 2018:
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1911 kcal
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Fat: 116.76g | Prot: 63.01g | Carb: 189.08g.
Breakfast: Passion Fruit, Seaweed, Low Fat Milk, Mixed Nuts, Avocados, Nutiva Organic Chia Seed. Lunch: Silk Organic Unsweetened Soymilk, Mixed Nuts, Bananas, Kiwi Fruit, Apples. Dinner: Silk Organic Unsweetened Soymilk, Blueberries, Soybeans (Mature Seeds, Steamed, Cooked). more...
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3360 kcal
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Activities & Exercise:
Walking (exercise) - 3.5/mph - 1 hour, Calisthenics (heavy, e.g. pushups) - 40 minutes, Desk Work - 9 hours, Resting - 5 hours and 20 minutes, Sleeping - 8 hours. more...
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gaining 7.7 lb a week
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