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30 June 2018
體重：91.5 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：2塊烤雞、1份雞米花、1杯無糖豆漿
晚餐：1份芝麻葉沙拉、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: 201.7 lb (0)
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: 2 baked chicken thighs; 1 serving chicken popcorn; 1 cup unsweetened soy milk
Dinner: 1 serving arugula salad; 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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201.7 lb
Lost so far: 62.8 lb.
Still to go: 47.4 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 30 June 2018:
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1614 kcal
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Fat: 108.45g | Prot: 82.14g | Carb: 89.60g.
Breakfast: Passion Fruit, Seaweed, Low Fat Milk, Mixed Nuts, Avocados, Nutiva Organic Chia Seed. Lunch: Silk Organic Unsweetened Soymilk, Albertsons Popcorn Chicken, Roasted Broiled or Baked Chicken Thigh. Dinner: House Salad, Silk Organic Unsweetened Soymilk. more...
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2946 kcal
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Activities & Exercise:
Walking (exercise) - 3.5/mph - 1 hour, Calisthenics (heavy, e.g. pushups) - 40 minutes, Resting - 14 hours and 20 minutes, Sleeping - 8 hours. more...
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gaining 7.7 lb a week
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