leon_tsai's Journal, 23 Jun 18

23 June 2018
體重：91.0 公斤 (-0.6)
體脂：24.5 (+0.1)
水量：4000毫升
蛋白質：125公克
早餐：10塊雞塊、2根小熱狗、1顆蛋、1杯咖啡
午餐：2塊炸雞、1份雞米花
晚餐：2顆百香果、10克海帶芽、1/4顆酪梨、0.5份芝麻菜沙拉、50公克鮪魚
點心：1杯無糖豆漿
運動：爬山（7公里／1.5小時）、卷腹（200下）、滾輪（10x10下）、伏地挺身（50x2下）、健走（12公里／2小時）

Weight: 200.6 lb (-1.3)
Body fat: 24.5 (+0.1)
Water intake: 4000ml
Protein: 125 grams
Breakfast: 10 chicken nuggets; 2 mini frankfurters; 1 fried egg; 1 cup coffee
Lunch: 2 fried chicken thighs; 2 serving chicken popcorn
Dinner: 2 passion fruits; 10 grams seaweed; 1/4 avocados; 0.5 serving arugula (rocket) salad; 50 grams tuna
Snack: 1 cup unsweetened soy milk
Exercise: hiking (4.3 miles/1.5 hours); crunches (200 reps); ab rollouts (10 x 10 reps); push-ups (2 x 50 reps); walk (7.5 miles/2 hours)

91 kg Lost so far: 29 kg.    Still to go: 21.0 kg.    Diet followed: Reasonably Well.

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1910 kcal

Fat: 116.06g | Prot: 124.58g | Carbs: 88.24g.   Breakfast: Silk Organic Plain Soymilk, Fried Egg, Chicken Nuggets, Frankfurter, Wiener or Hot Dog. Lunch: Baked or Fried Coated Chicken Thigh with Skin (Skin/Coating Eaten). Dinner: Tuna in Oil (Canned), House Salad, Avocados, Seaweed, Passion Fruit. Snacks/Other: Silk Organic Plain Soymilk. more...

3914 kcal

Exercise: Hiking - 1 hour and 30 minutes, Walking (exercise) - 5.5/kph - 2 hours, Calisthenics (heavy, e.g. pushups) - 40 minutes, Resting - 11 hours and 50 minutes, Sleeping - 8 hours. more...