28 June 2018 體重:91.0 公斤 (+0.5) 體脂:24.5 (0) 水量:3000毫升 蛋白質:63公克 早餐:1大匙奇亞籽、1顆酪梨、60公克無鹽混合堅果、1杯低脂牛奶、14公克海帶芽、2顆百香果 午餐:1顆蘋果、1顆奇異果、2根香蕉、60公克無鹽混合堅果、1杯無糖豆漿 晚餐:1杯毛豆、1杯藍莓、1杯無糖豆漿 運動:卷腹(100下)、滾輪(10x10下)、伏地挺身(50x2下)、健走(6公里/1小時)
Weight: 200.6 lb (+1.1) Body fat: 24.5 (0) Water intake: 3000ml Protein: 63 grams Breakfast: 1 tablespoon chia seeds; 1 avocado; 60 grams unsalted mixed nuts; 1 cup low-fat milk; 14 grams seaweed; 2 passion fruits Lunch: 1 apple; 1 kiwi fruit; 2 bananas; 60 grams unsalted mixed nuts; 1 cup unsweetened soy milk Dinner: 1 cup edamame; 1 cup blueberries; 1 cup unsweetened soy milk Exercise: crunches (100 reps); ab rollouts (10 x 10 reps); push-ups (2 x 50 reps); walk (3.7 miles/1 hour)
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91 kg
Perdidos até agora: 29 kg .
Ainda faltam: 21,0 kg .
Dieta cumprida: Razoavelmente Bem.
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1911 kcal
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Líp: 116,76g | Prot: 63,01g | Carbs : 189,08g.
Pequeno Almoço: Passion Fruit, Seaweed, Low Fat Milk, Mixed Nuts, Avocados, Nutiva Organic Chia Seed. Almoço: Silk Organic Unsweetened Soymilk, Mixed Nuts, Bananas, Kiwi Fruit, Apples. Jantar: Silk Organic Unsweetened Soymilk, Blueberries, Soybeans (Mature Seeds, Steamed, Cooked). mais...
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3360 kcal
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Exercício:
Caminhar (Rápido) - 5,5/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 Ganhar 3,5 kg por Semana
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