leon_tsai Günlüğü, 21 Haz 18

21 June 2018
體重：91.6 公斤 (0)
體脂：24.0 (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: 201.9 lb (0)
Body fat: 24.0 (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)

91,6 kg Bugüne kadar kayıp: 28,4 kg.    Geriye kalan: 21,6 kg.    Diyet Takibi: Oldukça İyi.

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1716 kcal

Yağ: 129,10g | Prot: 99,01g | Karb: 46,97g.   Kahvaltı: Silk Organic Plain Soymilk, Oil and Vinegar Salad Dressing (Home Recipe), Chicken or Turkey Salad with Egg. Öğle Yemeği: Boiled Egg, Soybean Curd, Thousand Island Dressing, Lettuce Salad with Assorted Vegetables, Mixed Nuts. Akşam Yemeği: Oil and Vinegar Salad Dressing (Home Recipe), Lettuce Salad with Assorted Vegetables, Baked or Fried Coated Chicken Breast with Skin. devamı için...

3642 kcal

Egzersiz: Yürüme (Tempolu) - 6.5/kph - 1 saat, Jimnastik (Örneğin. Ağırlık , Şınav) - 40 dakika, Masa Çalışmaları - 9 saat, Ev İşi - 1 saat, Dinlenme - 4 saat ve 20 dakika, Uyku - 8 saat. devamı için...