leon_tsai's Journal, 21 February 2018

21 Feb 2018
體重：109.4 公斤 (-0.2)
體脂：33.5 (-0.4)
早餐：20顆奶油烤蛤蜊、3顆奶油烤干貝
午餐：1根香蕉
晚餐：2碗蕃茄雞肉湯
運動：室內腳踏車（15公里／30分鐘、14.3公里／30分鐘）
分享食譜：蕃茄雞肉湯（一鍋搞定，四人份）
1. 2大匙食用油，煎2片雞腿肉至表皮金黃
2. 取出雞肉，爆香0.5顆洋蔥丁、1把帶葉芹菜丁與4顆蒜頭
3. 加入2顆蕃茄切丁、2大匙蕃茄泥
4. 加入自己喜歡的蔬菜和菇類
5. 蔬菜燜熟之後，加入先前煎好、切塊的雞肉繼續燜煮
6. 約30分鐘後上菜

Weight: 241.2 lb (-0.4)
Body fat: 33.5 (-0.4)
Breakfast: 20 clams and 3 scallops with melted butter
Lunch: 1 banana
Dinner: 2 cups of tomato chicken soup
Workouts: spin bike (9.3 miles/30 minutes; 8.9 miles/30 minutes)
Recipe: tomato chicken soup (1 pot, 4 servings)
1. Add 2 tbsp. oil and cook 2 chicken thighs until skin golden
2. Remove chicken from the pot; saute 0.5 cups of diced onions, 0.5 cups of celery and 4 cloves of minced garlic
3. Add 2 tomatoes (diced) and 2 tbsp. tomato puree
4. Add whatever vegetable and mushrooms you like
5. Cut chicken into pieces and add to pot when all ingredients turn soft
6. Cook another 30 minutes to serve

241.2 lb Lost so far: 23.4 lb.    Still to go: 86.9 lb.    Diet followed reasonably well.

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749 kcal

Fat: 35.61g | Prot: 51.17g | Carb: 62.00g.   Lunch: Butter (Salted), Baked or Broiled Scallops, Clams. Dinner: Canola and Soybean Oil, Black Olives, Onions, Garlic, Cooked Mushrooms (Fat Added in Cooking), Cabbage, Tomato Puree, Stewed Tomatoes, Chicken Thigh. Snacks/Other: Banana. more...

3842 kcal

Activities & Exercise: Desk Work - 3 hours and 30 minutes, Bike Machine (Cycling) - 1 hour, Housework - 1 hour, Resting - 10 hours and 30 minutes, Sleeping - 8 hours. more...