leon_tsai's Journal, 04 Jun 18

4 June 2018
體重：94.2 公斤 (-0.3)
體脂：25.8 (0)
水量：3000毫升
蛋白質：92公克
早餐：1份燻雞沙拉佐蜂蜜芥末醬、1顆煎蛋、1杯無糖豆漿
午餐：60公克加鹽混合堅果、1杯蔬菜棒、1大匙千島醬、1根熱狗
晚餐：1個摘鮮綠炸蝦堡、1份夏威夷沙拉、1份和風炸雞、1杯紅茶
運動：健走（6公里／1小時）、卷腹（100下）、滾輪（10x9下）、伏地挺身（40x2下）
心得：我覺得目前的熱量最適合我。吃多不僅會胖，身體也會不舒服（大概1800到2000大卡之間）。

Weight: 207.7 lb (-0.6)
Body fat: 25.8 (0)
Water intake: 3000ml
Protein: 92 grams
Breakfast: 1 chicken salad with oil vinegar dressing; 1 fried egg; 1 cup unsweetened soymilk
Lunch: 60 grams salted mixed nuts; 1 cup vegetable sticks; 1 tablespoon thousand island dressing; 1 frankfuter
Dinner: 1 natsumi shrimp burger (lettuce wrapped burger); 1 serving Hawaiian salad; 1 Japanese-style fried chicken; 1 mug unsweetened black tea
Exercise: walk (3.7 miles/1 hour); crunches (100 reps); ab rollouts (9 x 10 reps); push-ups (2 x 40 reps)
Thought: I think this is the right number of calories for me per day. Eating more than 2000 kcal per day not only adds extra weight to my body but also make me quite sick.

94.2 kg Lost so far: 25.8 kg.    Still to go: 24.2 kg.    Diet followed: Reasonably Well.

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1827 kcal

Fat: 140.68g | Prot: 92.03g | Carbs: 52.52g.   Breakfast: Silk Organic Plain Soymilk, Oil and Vinegar Salad Dressing (Home Recipe), Chicken or Turkey Salad with Egg. Lunch: Frankfurter, Wiener or Hot Dog, Thousand Island Dressing, Lettuce Salad with Assorted Vegetables, Mixed Nuts. Dinner: Black Tea, Baked or Fried Coated Chicken Breast with Skin, Oil and Vinegar Salad Dressing (Home Recipe), Lettuce Salad with Assorted Vegetables, Caesar Salad Dressing, Lettuce, Fried or Battered Breaded Floured Shrimp. more...

3248 kcal

Exercise: Desk Work - 9 hours, Calisthenics (heavy, e.g. pushups) - 20 minutes, Walking (exercise) - 5.5/kph - 1 hour, Resting - 5 hours and 40 minutes, Sleeping - 8 hours. more...