22 March 2018 體重:105 公斤 (-0.5) 體脂:31.5 (-0.3) 早餐:1碗蘿蔔豬肉湯(五花肉、香菇、金針菇、豆腐)、2份菠菜、17顆櫻桃蕃茄、1杯咖啡 午餐:1/3份青花菜、1/3份花椰菜、1/3份白菜、1/3份四季豆、1/3份筍絲、1片炸地瓜、1.5份豆製品 晚餐:15顆櫻桃蕃茄、2大匙奶油 運動:爬山(9.6公里/2小時)、健走(6公里/1小時)、伏地挺身(6x5下/10分鐘;6x5下/10分鐘)、滾輪(8x5下/10分鐘;8x5下/10分鐘)、仰臥起坐(25X2下/3分鐘;25X2下/3分鐘) 心得:等到小蕃茄吃完,就會改吃牛蕃茄 Weight: 231.5 lb (-0.9) Body fat: 31.5 (-0.3) Breakfast: 1 cup of Japanese radish soup with pork, tofu, and mushrooms; 2 cups of spinach; 17 cherry tomatoes; 1 cup of coffee Lunch: 1/3 cups of broccoli; 1/3 cups of cauliflower; 1/3 cups of cabbage; 1/3 cups of green beans; 1/3 cups of bamboo shoots; 1 piece of fried sweet potato; 1.5 servings of soybean products Dinner: 15 cherry tomatoes; 2 tbsp. butter Exercise: hiking (6 miles/2 hours); walk (3.7 miles/1 hour); push-ups (6x5/10 minutes; 6x5/10 minutes); abs roller (8x5/10 minutes; 8x5/10 minutes); sit-ups (25X2/3 minutes; 25X2/3 minutes) Planning: to replace cherry tomatoes with larger counterparts, which are lower in carbs
|
105 kg
Lost so far: 15 kg.
Still to go: 35.0 kg.
Diet followed: Reasonably Well.
|
|
1524 kcal
|
Fat: 98.70g | Prot: 79.45g | Carbs: 106.06g.
Breakfast: Butter, Cooked Spinach (from Fresh, Fat Added in Cooking), Coffee (Brewed From Grounds), Cherry Tomatoes, Sesame Oil, Enoki Mushrooms, Dried Shiitake Mushrooms, Firm Silken Tofu, Pork Loin (Tenderloin), Cooked Japanese (Daikon) Radish (Fat Added in Cooking). Lunch: Cooked Cauliflower (Fat Added in Cooking), Cooked Broccoli (Fat Added in Cooking), Fried Sweetpotato, Bamboo Shoots, Cooked Green Cabbage (Fat Added in Cooking), Soybeans (Mature Seeds, Steamed, Cooked), Cooked Green String Beans (Fat Added in Cooking), Fried Tofu. Dinner: Cherry Tomatoes, Butter. more...
|
|
4844 kcal
|
Exercise:
Housework - 2 hours, Hiking - 2 hours, Driving - 1 hour, Calisthenics (heavy, e.g. pushups) - 20 minutes, Desk Work - 5 hours, Sleeping - 8 hours, Resting - 4 hours and 40 minutes, Walking (moderate) - 5/kph - 1 hour. more...
|
Losing 3.5 kg a Week
|
Comments
22 Mar 18 by member: momma6224
|
Thanks, will do.
You look beautiful
in your new profile picture.
Have a great weekend.
22 Mar 18 by member: leon_tsai
|
Thank you! That is so kind of you to say. I hope you enjoy your weekend as well.
22 Mar 18 by member: momma6224
|
Cauliflower 和 broccoli 有何不同啊?
23 Mar 18 by member: 95bbk
|
突然發現你每天的運動量好大,所以你白天都在運動?持續這麼久毅力太佩服了
23 Mar 18 by member: 卡斯威爾
|
|
@卡斯威爾,謝謝!
為了改變現況,這是一定要的。
@鄭家銘,謝謝,我會努力的。
23 Mar 18 by member: leon_tsai
|
@95bbk,兩種是不同蔬菜。
青花菜 (broccoli) 為深綠色,
維他命A、C、K與膳食纖維
含量較高。
花椰菜 (cauliflower) 色淡,
熱量較低。
就營養價值,青花菜為優。
23 Mar 18 by member: leon_tsai
|
爬山可能先改為spin bike ,對你的膝蓋負擔比較少。加油~
23 Mar 18 by member: 95bbk
|
24 Mar 18 by member: leon_tsai
|
|
|
|
|
Submit a Comment
You must sign in to submit a comment. Click here to sign in.
|
|
|
leon_tsai's Weight History
|