19 June 2018 體重:91.8 公斤 (-0.2) 體脂:24.2 (0) 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: 202.4 lb (-0.4) Body fat: 24.2 (0) 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)
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91,8 kg
Perdidos até agora: 28,2 kg .
Ainda faltam: 21,8 kg .
Dieta cumprida: Razoavelmente Bem.
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1716 kcal
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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...
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3505 kcal
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Exercício:
Caminhar (Rápido) - 6,5/kph - 1 hora, Ginástica (Pesada, p.e. Flexões) - 40 minutos, Trabalho de Escritório - 9 horas, Descansar - 5 horas e 20 minutos, Dormir - 8 horas. mais...
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A Perder 1,4 kg por Semana
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