leon_tsai's Journal, 14 June 2018

14 June 2018
體重：93 公斤 (0)
體脂：24.4 (-0.4)
水量：3000毫升
蛋白質：153公克
早餐：120公克雞肉、1份沙拉、1顆煎蛋、1大匙和風醬、1杯無糖豆漿
午餐：120公克雞肉、1份沙拉、1顆煎蛋、1大匙和風醬、60公克加鹽混合堅果
晚餐：120公克雞肉、1根香蕉、1杯牛奶
運動：健走（6公里／1小時）、卷腹（200下）、滾輪（15x10下）、伏地挺身（50x3下）
心得：每天吃一樣的東西有個好處，記錄時很方便。

Weight: 205.0 lb (0)
Body fat: 24.4 (-0.4)
Water intake: 3000ml
Protein: 153 grams
Breakfast: 120 grams chicken; 1 cup lettuce salad; 1 fried egg; 1 tablespoon oil vinegar dressing; 1 cup unsweetened soymilk
Lunch: 120 grams chicken; 1 cup lettuce salad; 1 fried egg; 1 tablespoon oil vinegar dressing; 60 grams salted mixed nuts
Dinner: 120 chicken breast; 1 banana; 1 cup milk
Exercise: walk (3.7 miles/1 hour); crunches (200 reps); ab rollouts (15 x 10 reps); push-ups (3 x 50 reps)
Thought: The benefit of eating the same thing is you can copy and paste.

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1835 kcal

Fat: 108.24g | Prot: 153.24g | Carb: 66.07g.   Breakfast: Silk Organic Unsweetened Soymilk, Oil and Vinegar Salad Dressing (Home Recipe), Fried Egg, Lettuce Salad with Assorted Vegetables (Including Tomatoes and/or Carrots), Chicken Breast. Lunch: Mixed Nuts, Silk Organic Unsweetened Soymilk, Oil and Vinegar Salad Dressing (Home Recipe), Fried Egg, Lettuce Salad with Assorted Vegetables (Including Tomatoes and/or Carrots), Chicken Breast. Dinner: Whole Milk, Bananas, Chicken Breast. more...

3551 kcal

Activities & Exercise: Desk Work - 9 hours, Calisthenics (heavy, e.g. pushups) - 40 minutes, Walking (brisk) - 4/mph - 1 hour, Resting - 5 hours and 20 minutes, Sleeping - 8 hours. more...