leon_tsai's Journal, 23 March 2018

23 March 2018
體重：104.7 公斤 (-0.3)
體脂：31.2 (-0.3)
早餐：2條培根、1顆蛋、15顆櫻桃蕃茄、1杯咖啡
午餐：1/3份青花菜、1/3份花椰菜、1/3份白菜、1/3份四季豆、1/3份筍絲、1片炸地瓜、1.5份豆製品
晚餐：15顆櫻桃蕃茄、2大匙奶油
運動：爬山（6公里／2小時）、健走（3公里／1小時）、伏地挺身（6x5下／10分鐘；6x5下／10分鐘）、滾輪（8x5下／10分鐘；8x5下／10分鐘）、仰臥起坐（25x2下／3分鐘；25x2下／3分鐘）
心得：我一定要成功'

Weight: 230.8 lb (-0.7)
Body fat: 31.2 (-0.3)
Breakfast: 2 slices of bacon; 1 egg; 15 cherry tomatoes; 1 cup of coffee
Lunch: 1/3 cups of broccoli; 1/3 cups of cauliflower; 1/3 cups of cabbage; 1/3 cups of green beans; 1/3 cups of bamboo shoots; 1 piece of fried sweet potato; 1.5 servings of soybean products
Dinner: 15 cherry tomatoes; 2 tbsp. butter
Exercise: hiking (6 miles/2 hours); walk (3 miles/1 hour); push-ups (6x5/10 minutes; 6x5/10 minutes); abs roller (8x5/10 minutes; 8x5/10 minutes)； sit-ups (25x2/3 minutes; 25x2/3 minutes)
Thought: I must succeed this time

230.8 lb Lost so far: 33.7 lb.    Still to go: 76.5 lb.    Diet followed reasonably well.

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1094 kcal

Fat: 74.16g | Prot: 43.43g | Carb: 82.69g.   Breakfast: Coffee, Fried Egg, Cherry Tomatoes, Bacon. Lunch: Cooked Cauliflower (Fat Added in Cooking), Cooked Broccoli (Fat Added in Cooking), Fried Sweetpotato, Bamboo Shoots, Cooked Green Cabbage (Fat Added in Cooking), Soybeans (Mature Seeds, Steamed, Cooked), Cooked Green String Beans (Fat Added in Cooking), Fried Tofu. Dinner: Cherry Tomatoes, Butter. more...

3675 kcal

Activities & Exercise: Walking (moderate) - 3/mph - 1 hour, Calisthenics (heavy, e.g. pushups) - 20 minutes, Driving - 1 hour, Hiking - 1 hour, Resting - 12 hours and 40 minutes, Sleeping - 8 hours. more...