Jornal de leon_tsai, 18 jun 18

18 June 2018
體重：92.0 公斤 (+0.2)
體脂：24.2 (-0.2)
水量：3000毫升
蛋白質：153公克
早餐：120公克雞肉、1份沙拉、1顆煎蛋、1大匙和風醬、1杯無糖豆漿
午餐：120公克雞肉、1份沙拉、1顆煎蛋、1大匙和風醬、60公克加鹽混合堅果
晚餐：120公克雞肉、1根香蕉、1杯牛奶
運動：健走（6公里／1小時）、卷腹（200下）、滾輪（15x10下）、伏地挺身（50x3下）

Weight: 202.8 lb (+0.4)
Body fat: 24.2 (-0.2)
Water intake: 3000ml
Protein: 153 grams
Breakfast: 120 grams chicken; 1 cup lettuce salad; 1 fried egg; 1 tablespoon oil vinegar dressing; 1 cup unsweetened soymilk
Lunch: 120 grams chicken; 1 cup lettuce salad; 1 fried egg; 1 tablespoon oil vinegar dressing; 60 grams salted mixed nuts
Dinner: 120 chicken breast; 1 banana; 1 cup milk
Exercise: walk (3.7 miles/1 hour); crunches (200 reps); ab rollouts (15 x 10 reps); push-ups (3 x 50 reps)

92 kg Perdidos até agora: 28 kg .    Ainda faltam: 22,0 kg .    Dieta cumprida: Razoavelmente Bem.

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1716 kcal

Líp: 129,10g | Prot: 99,01g | Carbs : 46,97g.   Pequeno Almoço: Silk Organic Plain Soymilk, Oil and Vinegar Salad Dressing (Home Recipe), Chicken or Turkey Salad with Egg. Almoço: Boiled Egg, Soybean Curd, Thousand Island Dressing, Lettuce Salad with Assorted Vegetables, Mixed Nuts. Jantar: Oil and Vinegar Salad Dressing (Home Recipe), Lettuce Salad with Assorted Vegetables, Baked or Fried Coated Chicken Breast with Skin. mais...

3513 kcal

Exercício: Trabalho de Escritório - 9 horas, Ginástica (Pesada, p.e. Flexões) - 40 minutos, Caminhar (Rápido) - 6,5/kph - 1 hora, Descansar - 5 horas e 20 minutos, Dormir - 8 horas. mais...