leon_tsai's Journal, 25 Mar 18

25 March 2018
體重：104.2 公斤 (-0.3)
體脂：31.9 (+0.8)
早餐：15顆櫻桃蕃茄、1杯咖啡
午餐：1份菠菜、1份地瓜葉、1份川七、1份四季豆、1份香菇素腰花、2塊香煎雞排（未吃豆製品）
晚餐：20顆櫻桃蕃茄、2大匙奶油
運動：健走（12公里／2小時；7公里／1小時）、伏地挺身（6x5下／10分鐘；6x5下／10分鐘）、滾輪（8x5下／10分鐘；8x5下／10分鐘）、仰臥起坐（25x2下／3分鐘；25x2下／3分鐘）
心得：平靜許多，很多事情沒有自己想像嚴重，應該冷靜以對，別讓情緒淹沒

謝謝大家的鼓勵

Weight: 229.7 lb (-0.7)
Body fat: 31.9 (+0.8)
Breakfast: 15 cherry tomatoes; 1 cup of coffee
Lunch: 1 cup of spinach; 1 cup of potato leaves; 1 cup of madeira vine; 1 cup of green beans; 1 cup of mushroom stir-fry; 2 baked chicken thigh (not eating the soybean products)
Dinner: 15 cherry tomatoes; 2 tbsp. butter
Exercise: walk (7.5 miles/2 hours; 4.3 miles/1 hour); push-ups (6x5/10 minutes; 6x5/10 minutes); abs roller (8x5/10 minutes; 8x5/10 minutes)； sit-ups (25x2/3 minutes; 25x2/3 minutes)
Feeling: much better today; I should've relaxed a bit and tried not to let emotions overcome me.

Thanks for your advice and support.

104.2 kg Lost so far: 15.8 kg.    Still to go: 34.2 kg.    Diet followed: Reasonably Well.

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778 kcal

Fat: 37.54g | Prot: 54.05g | Carbs: 70.76g.   Breakfast: Cherry Tomatoes, Coffee. Lunch: Cherry Tomatoes, Roasted Broiled or Baked Chicken Thigh, Cooked Green String Beans (Fat Added in Cooking), Cooked Eggplant (Fat Added in Cooking), Cooked Spinach (from Fresh, Fat Added in Cooking), Sweat Potato Leaves (Without Salt, Steamed, Cooked). Dinner: Cherry Tomatoes. more...

3570 kcal

Exercise: Desk Work - 5 hours, Calisthenics (heavy, e.g. pushups) - 20 minutes, Walking (moderate) - 5/kph - 2 hours, Resting - 8 hours and 40 minutes, Sleeping - 8 hours. more...