leon_tsai's Journal, 02 May 18

2 May 2018
體重：99.6 公斤 (-0.2)
體脂：29.0 (-0.3)
水量：2500毫升
早餐：1份生菜沙拉佐和風醬、1杯咖啡
午餐：1隻烤雞腿、0.5杯菠菜、0.5杯魚肉、0.25杯蘑菇
晚餐：1片烤雞胸肉、1杯青花菜、1杯毛豆、1份煎蛋、2匙奶油、少許大蒜
運動：健走（6.5公里／1小時）、卷腹（50下／5分鐘）、滾輪（10x6下／5分鐘）、伏地挺身（30x2下／3分鐘）
心得：似乎是因為冥想的緣故，最近真的平靜許多，今天前輩邀我一起回家，覺得很窩心。

Weight: 219.6 lb (-0.6)
Body fat: 29.0 (-0.3)
Water intake: 2500 ml
Breakfast: 1 salad with oil vinegar dressing; 1 cup coffee
Lunch: 1 roast chicken thigh; 0.5 cups spinnach; 0.5 cups fish; 0.25 cups mushrooms
Dinner: 1 roast chicken breast; 1 cup broccoli; 1 cup edamame; 2 tablespoon butter; minced garlic
Exercise: walk (4.0 miles/1 hour); crunches (50/5 minutes); abs roller (10x6/5 minutes)； push-ups (30x2/3 minutes)
Thought: I feel a lot calmer recently, and I think it has a lot to do with meditation. I am so delighted this evening when a senior colleague asked if we could go home together. Sure!

99.6 kg Lost so far: 20.4 kg.    Still to go: 29.6 kg.    Diet followed: Reasonably Well.

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1230 kcal

Fat: 81.71g | Prot: 103.34g | Carbs: 25.11g.   Breakfast: Coffee, Oil and Vinegar Salad Dressing (Home Recipe), Lettuce Salad with Assorted Vegetables. Lunch: Cooked Mushrooms (Fat Added in Cooking), Baked or Broiled Fish, Cooked Spinach (from Fresh, Fat Added in Cooking), Roasted Broiled or Baked Chicken Thigh (Skin Not Eaten). Dinner: Butter (Salted), Fried Egg, Soybeans (Mature Seeds, Steamed, Cooked), Cooked Broccoli (Fat Not Added in Cooking), Roasted Broiled or Baked Chicken Breast. more...

3477 kcal

Exercise: Desk Work - 8 hours, Walking (exercise) - 5.5/kph - 1 hour, Calisthenics (heavy, e.g. pushups) - 15 minutes, Housework - 1 hour, Resting - 5 hours and 45 minutes, Sleeping - 8 hours. more...