leon_tsai's Journal, 10 Jun 18

10 June 2018
體重：92.5 公斤 (-0.5)
體脂：25.6 (0)
水量：3000毫升
蛋白質：103公克
早餐：10塊雞塊、2根小熱狗、1顆蛋、1杯咖啡
午餐：2杯無糖豆漿
晚餐：100克烤雞肉、1杯青花菜、1杯花椰菜、1大匙橄欖油、1杯無糖豆漿
運動：卷腹（300下）、滾輪（30x10下）、伏地挺身（50x6下）、室內腳踏車（40公里／1小時）

Weight: 203.9 lb (-1.1)
Body fat: 25.6 (0)
Water intake: 3000ml
Protein: 103 grams
Breakfast: 10 chicken nuggets; 2 mini frankfurters; 1 fried egg; 1 cup coffee
Lunch: 2 cups unsweetened soymilk
Dinner: 100 roast chicken; 1 cup broccoli; 1 cup cauliflower; 1 tablespoon olive oil; 1 cup unsweetened soymilk
Exercise: ab rollouts (30 x 10 reps); push-ups (6 x 50 reps); indoor cycling (24.8 miles/1 hour)

92.5 kg Lost so far: 27.5 kg.    Still to go: 22.5 kg.    Diet followed: Reasonably Well.

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1637 kcal

Fat: 99.53g | Prot: 103.85g | Carbs: 81.30g.   Breakfast: Silk Organic Plain Soymilk, Fried Egg, Chicken Nuggets, Frankfurter, Wiener or Hot Dog. Lunch: Silk Organic Plain Soymilk. Dinner: Silk Organic Plain Soymilk, Olive Oil, Cooked Broccoli (Fat Added in Cooking), Cooked Cauliflower (Fat Added in Cooking), Roasted Broiled or Baked Chicken Breast (Skin Eaten). more...

4584 kcal

Exercise: Desk Work - 2 hours, Calisthenics (heavy, e.g. pushups) - 1 hour and 30 minutes, Bicycling (very fast) - 28/kph - 1 hour, Housework - 1 hour, Resting - 10 hours and 30 minutes, Sleeping - 8 hours. more...