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8 July 2018
體重：90.0 公斤 (-0.5)
體脂：23.8 (-0.2)
水量：3500毫升
蛋白質：82公克
早餐：15公克奇亞籽、80公克酪梨、50公克杏仁、1杯低脂牛奶、1顆蘋果
午餐：1顆奇異果、20顆櫻桃、50公克杏仁、1杯無糖豆漿
晚餐：150公克青花菜、200公克金針菇、1隻烤雞腿、20公克海帶芽
運動：肌力訓練（胸、腹、手臂、大小腿，共30分鐘）、室內腳踏車（15公里／30分鐘）、跑步機（30分鐘）；健走（6公里／1小時）
心得：今天突然發現有氧運動一天不能超過1小時，我想大概是吧？
Weight: 198.4 lb (-1.1)
Body fat: 23.8 (-0.2)
Water intake: 3500ml
Protein: 82 grams
Breakfast: 15 grams chia seeds; 1 avocado; 50 grams almond; 1 cup low-fat milk; 1 apple
Lunch: 1 kiwi fruit; 20 cherries; 50 grams almond; 1 cup unsweetened soy milk
Dinner: 150 grams cooked broccoli; 200 grams enoki mushrooms; 1 roast chicken thigh; 20 grams seaweed
Exercise: calisthenics (30 minutes); indoor cycling (9.3 miles/1 hour); treadmill (30 minutes) ; walk (3.7 miles/1 hour)
Journal: Somebody advised me not to do more than 1 hour of cardio per day, and I guess that it's true. But what if you go hiking?
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90 kg
Lost so far: 30 kg.
Still to go: 20.0 kg.
Diet followed: Reasonably Well.
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1626 kcal
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Fat: 94.74g | Prot: 82.56g | Carbs: 132.38g.
Breakfast: Apples, Low Fat Milk, Almonds, Avocados, Dried Chia Seeds. Lunch: Silk Organic Unsweetened Soymilk, Dry Roasted Almonds (Without Salt Added), Sweet Cherries, Kiwi Fruit. Dinner: Seaweed, Chicken Thigh, Enoki Mushrooms, Cooked Broccoli (Fat Not Added in Cooking). more...
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3733 kcal
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Exercise:
Treadmill - 30 minutes, Walking (exercise) - 5.5/kph - 1 hour, Bicycling (very fast) - 28/kph - 30 minutes, Calisthenics (heavy, e.g. pushups) - 30 minutes, Desk Work - 2 hours, Sleeping - 8 hours, Resting - 11 hours and 30 minutes. more...
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Losing 3.5 kg a Week
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 Comments
OMG LEON... "Onderland"!!!!! How is your summer now? Yes...Wow...what great progress! MY best to you,
08 Jul 18 by member: Judyrose1997
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You are doing AWESOME! So haPPy for U! Be blessed & be safe!
08 Jul 18 by member: marshakanady
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@Judyrose1997, My summer is kinda lame.
I'm either in the office or at home doing exercise.
I went to gym today and will make it a routine.
With that being said, I'm happy that I'm finally making progress.
08 Jul 18 by member: leon_tsai
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@marshakanady, OMG, I had to rub my eyes like three times to make sure it's really you.
They said you're gone and I was a bit sad for the next couple days.
So glad you're back!
08 Jul 18 by member: leon_tsai
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里昂 讚👍
為什麼不要超過1小時？雖然我也不會想做到一小時那麼久 ，哈哈😄
08 Jul 18 by member: 尼歐NEO
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1. 會消耗肝醣和肌肉
2. 乳酸會大量分泌，並造成肌肉痠痛
3. 雖然運動能增加代謝，過多卻會造成反效果
綜合以上幾點，有氧運動每次做30分鐘到50分鐘之間最佳。
最近和網友聊過，並看了許多國內外網站
上面都寫減重=80%飲食+20%運動
既然我們不是運動選手（畢竟他們有專門的飲食控管和訓練）
自然也不需要運動那麼多。
08 Jul 18 by member: leon_tsai
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Congratulations, you are doing awesome!
08 Jul 18 by member: Steven Anthony
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謝謝里昂的解釋 ，剛好我懶惰，一天也運動不了一個小時，哈哈哈😄
08 Jul 18 by member: 尼歐NEO
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🎉🎉🎉達到30的目標，希望你能在不給自己太大壓力下繼續💪💪💪，偶爾喘口氣也是不錯的!😁😁😁
08 Jul 18 by member: chenxxxcccc
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08 Jul 18 by member: momma6224
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You are under 200! You are doing great. I don't know the answer, but i would say f you like to hike, hike!
08 Jul 18 by member: jengetfit123
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@尼歐，哪裡哪裡。
你提供的營養資訊也讓我獲益匪淺。
09 Jul 18 by member: leon_tsai
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@陳xc，我會慢慢來的，謝謝。
而且週五中午公司聚餐，就要喘很大一口氣了~
09 Jul 18 by member: leon_tsai
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@momma6224, thanks so much.
I'm now hoping that rebound effect wouldn't get in my way.
09 Jul 18 by member: leon_tsai
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@jengetfit, I'll hike for sure.
Thank you for your support.
09 Jul 18 by member: leon_tsai
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leon_tsai's Weight History
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