leon_tsai's Journal, 28 March 2018

28 March 2018
體重：104 公斤 (0)
體脂：31.0 (-0.5)
早餐：4塊雞塊、3條迷你熱狗、1顆蛋、15顆櫻桃蕃茄（這次沒算）、1杯咖啡
午餐：3顆獅子頭、1/3杯四季豆、1/2杯滷白菜、1/3杯炒豆皮
晚餐：15顆櫻桃蕃茄；2大匙奶油
運動：室內腳踏車（15公里／30分鐘）健走（7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：大概因為睡眠品質不好，最近非常疲憊；每晚都要耗上一小時才能入睡。

Weight: 229.3 lb (0)
Body fat: 31.0 (-0.5)
Breakfast: 4 chicken nuggets; 3 mini hot dogs; 15 cherry tomatoes; 1 cup of coffee
Lunch: 3 meatballs; 1/3 cups of green beans; 1/2 cups of cabbage; 1/3 cups of hard beancurd
Dinner: 15 cherry tomatoes; 2 tbsp. butter
Exercise: indoor cycling (9.3 miles/30 minutes); walk (4.3 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)
Feeling: very tired recently; it is probably due to my very poor sleep quality. Tossed and turned for an hour at night and still could not fall asleep.

229.3 lb Lost so far: 35.3 lb.    Still to go: 75.0 lb.    Diet followed reasonably well.

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1317 kcal

Fat: 89.61g | Prot: 70.17g | Carb: 60.43g.   Breakfast: Coffee, Fried Egg, Frankfurter or Hot Dog, Chicken Nuggets, Cherry Tomatoes. Lunch: Firm Silken Tofu, Cooked Green String Beans (Fat Added in Cooking), Cooked Green Cabbage (Fat Added in Cooking), Beef and Pork Meatballs. Dinner: Butter, Cherry Tomatoes. more...

3979 kcal

Activities & Exercise: Desk Work - 3 hours, Bike Machine (Cycling) - 30 minutes, Housework - 2 hours, Driving - 1 hour, Walking (moderate) - 3/mph - 1 hour, Sleeping - 8 hours, Resting - 8 hours and 10 minutes, Calisthenics (heavy, e.g. pushups) - 20 minutes. more...