4 July 2018
體重：91.0 公斤 (-0.5)
體脂：24.1 (0)
水量：3500毫升
蛋白質：72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、15公克海帶芽、1顆蘋果
午餐：1根香蕉、2顆茶葉蛋、40公克無鹽混合堅果、1杯無糖豆漿
晚餐：2束金針菇、1顆奇異果、40公克杏仁、1杯無糖豆漿
運動：卷腹（50下）、平身抬臀（50下）、伏地挺身（50下）、室內腳踏車（15公里／30分鐘）
心得：今天工作太忙，而且出門忘了帶午餐，所以才沒吃什麼。我明天一定會吃足喝飽。最近的運動計畫也有調整，滾輪改成平身抬臀。
Weight: 200.6 lb (-1.1)
Body fat: 24.1 (0)
Water intake: 3500ml
Protein: 72 grams
Breakfast: 15 grams chia seeds; 1 avocado; 50 grams almond; 1 cup low-fat milk; 15 grams seaweed; 1 apple
Lunch: 1 banana; 2 boiled eggs; 40 grams unsalted mixed nuts; 1 cup unsweetened soy milk
Dinner: 2 servings enoki mushrooms; 1 kiwi fruit; 40 grams almond; 1 cup unsweetened soy milk
Exercise: crunches (50 reps); butt-ups (50 reps); push-ups (50 reps); indoor cycling (9.3 miles/1 hour)
Journal: Partly because I was too busy at work and partly because I left my lunch at home, I didn't eat much today. I'll eat properly tomorrow. By the way, I made some changes to my workout routine and replaced ab rollout with butt-ups to strengthen the muscles around my lower abdomen.
