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15 June 2018
體重：92.5 公斤 (-0.5)
體脂：24.4 (0)
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）
Weight: 203.9 lb (-1.1)
Body fat: 24.4 (0)
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)
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203.9 lb
Lost so far: 60.6 lb.
Still to go: 49.6 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 15 June 2018:
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1835 kcal
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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...
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3367 kcal
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Activities & Exercise:
Walking (exercise) - 3.5/mph - 1 hour, Calisthenics (heavy, e.g. pushups) - 40 minutes, Desk Work - 8 hours, Resting - 6 hours and 20 minutes, Sleeping - 8 hours. more...
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losing 7.7 lb a week
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 Comments
15 Jun 18 by member: josephc0917
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15 Jun 18 by member: josephc0917
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15 Jun 18 by member: 尼歐NEO
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15 Jun 18 by member: leon_tsai
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15 Jun 18 by member: lu lin
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16 Jun 18 by member: 尼歐NEO
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@尼歐，各種運動都必須做，另外要注意蛋白質的攝取，並且不要抽菸。
16 Jun 18 by member: leon_tsai
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@里昂 我不煙不酒不嫖不賭博，人生快沒樂趣了😭。
嗯，運動哦，我想想🤔️，至於蛋白質應該還好，再調整調整一下😤
16 Jun 18 by member: 尼歐NEO
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@尼歐，我嫖妓和賭博不做，但之前喝酒和抽菸都很兇。
那麼恭喜你，抽菸是影響最大的。接著是運動和蛋白質。😀
16 Jun 18 by member: leon_tsai
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Leon, I see your doing 1/2 cup of salted mixed nuts daily,have you though of trying unsalted nuts..I think it would help cut down on your fat%.
16 Jun 18 by member: murphthesurf
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I'll start eating unsalted nuts when I finish my jar.
Thanks for the advice. I've been struggling to lose body fat.
16 Jun 18 by member: leon_tsai
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17 Jun 18 by member: 尼歐NEO
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