johnyuan2000's Journal, 28 November 2013

昨日は運動お休み。

172.8 lb Lost so far: 19.0 lb.    Still to go: 22.9 lb.    Diet followed reasonably well.

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2144 kcal

Fat: 45.01g | Prot: 218.91g | Carb: 232.16g.   Breakfast: Rubschlager Black Rye Bread, Chicken Thigh (Skin Not Eaten), Kellogg's All-Bran Original, Pork Loin (Tenderloin, Lean Only), Soy Milk, Egg, Egg White, Mixed Salad Greens, Cherry Tomatoes, Oranges, Market Pantry Fat Free Milk. Lunch: Dutch Farms Non-Fat Yogurt, Cellucor BCAA, Grapefruit, MET-Rx 100% Ultramyosyn Whey, Rubschlager Black Rye Bread, Milk (Nonfat). Dinner: Apples, Green String Beans, Olive Oil, Sole (Fish), Green Peas. Snacks/Other: 豆乳：Silk, Optimum Nutrition Gold Standard 100% Casein - Creamy Vanilla. more...

4167 kcal

Activities & Exercise: Walking (moderate) - 3/mph - 1 hour, Housework - 1 hour, Desk Work - 8 hours, Weight Training (moderate) - 40 minutes, Bicycling (fast) - 15/mph - 1 hour and 30 minutes, Sleeping - 7 hours, Resting - 4 hours and 27 minutes, Exercise machine (moderate) - 23 minutes. more...