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19 April 2018
體重：104.2 公斤 (-0.3)
體脂：30.2 (-0.1)
早餐：1份沙拉佐凱撒醬；1杯咖啡
午餐：1根熱狗
晚餐：1片烤鮭魚、1份生菜沙拉、0.3份蒸蛋、1杯綠茶
運動：健走（3公里／30分鐘）、卷腹（50下／5分鐘）、滾輪（10x5下／5分鐘）、伏地挺身（30x2下／3分鐘）
心得：謝謝smprowett的提醒，我會多喝水並攝取營養素鎂。最近工作太忙了，實在無法間歇斷食，希望減肥效果不會打折。
Weight: 229.7 lb (-0.7)
Body fat: 30.2 (-0.1)
Breakfast: 1 serving of salad with caesar dressing; 1 cup of coffee
Lunch: 1 hot dog
Dinner: 1 fillet of baked salmon; 1 serving of salad; 0.3 steamed eggs; 1 cup of green tea
Exercise: walk (1.8 miles/30 minutes); crunches (50/5 minutes); abs roller (10x5/5 minutes)； push-ups (30x2/3 minutes)
Journal: Thank you smprowett. I will drink more water and start taking magnesium supplements. I've been too busy recently to execute intermittent fasting. I hope that this won't hinder my weight loss.
Diet Calendar Entries for 19 April 2018:
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752 kcal
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Fat: 54.54g | Prot: 44.83g | Carb: 21.24g.
Breakfast: Coffee, Caesar Salad with Romaine. Lunch: Frankfurter or Hot Dog. Dinner: Green Tea, Boiled Egg, Italian Dressing (made with Vinegar and Oil), Lettuce Salad with Egg, Cheese, Tomato, and/or Carrots, Baked or Broiled Salmon. more...
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3330 kcal
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Activities & Exercise:
Desk Work - 8 hours, Walking (exercise) - 3.5/mph - 30 minutes, Calisthenics (heavy, e.g. pushups) - 15 minutes, Resting - 7 hours and 15 minutes, Sleeping - 8 hours. more...
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 Comments
You’re doing so well my friend! The food looks really good too! Have a great day
19 Apr 18 by member: momma6224
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@momma6224, thank you so much!
19 Apr 18 by member: leon_tsai
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Don’t worry about IF you are doing great! The activity level is good and the healthy meals are great! Just keep a decent level of protein (50g MIN avg/day male or female) and 64 oz of WATER min per day. If you are caffeinating/carbonating your fluid, double it! LOL so for every 12 oz of coffee you drink you need to drink another 24 oz of non caffeinated liquid to make up for it or the soda. This will help immensely when you don’t have lots of time for weight loss ‘stuff.’ You will be surprised just how much energy being hydrated will make you feel. (Soup liquid counts too. LOL) 🙋🏻
19 Apr 18 by member: smprowett
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@smprowett, I am reducing my caffine intake. I used to drink 8 cups of coffee and 2 cups of expresso a day. I know it isn't not only unhealthy but insane. Thanks to what you shared here, I realise that I should definitely change this habit and drink more water instead.
20 Apr 18 by member: leon_tsai
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