leon_tsai Günlüğü, 11 May 18

11 May 2018
體重：97.4 公斤 (-0.4)
體脂：28.6 (0)
水量：2500毫升
早餐：1份生菜沙拉佐和風醬、1杯咖啡
午餐：1隻烤雞腿、1杯青花菜、1杯秋葵、1匙橄欖油
晚餐：1隻烤雞腿、1杯青花菜、1杯秋葵、1匙橄欖油
運動：健走（6.5公里／1小時）、卷腹（100下）、滾輪（10x7下）、伏地挺身（40x2下）
心得：今天試了 Jade Goodfellow 的「高山冥想」，想要讓自己跟山一樣頂天立地。期間她指示：「想像一下山的變化。」我照做了，結果我突然想到人們的濫墾濫伐，不禁悲從中來，接著我又想到火山爆發，差點站了起來…不過，大抵而言，我很喜歡這個冥想課程。我真的很想要處變不驚。

Weight: 214.7 lb (-0.9)
Body fat: 28.6 (0)
Water intake: 3000 ml
Breakfast: 1 salad with oil vinegar dressing; 1 cup coffee
Lunch: 1 baked chicken thigh; 1 cup broccoli; 1 cup okra; 1 tbsp olive oil
Dinner: 1 baked chicken thigh; 1 cup broccoli; 1 cup okra; 1 tbsp olive oil
Exercise: walk (4.0 miles/1 hour); crunches (100 reps); ab rollouts (7 x 10 reps); push-ups (2 x 40 reps)
Thought: Tried Jade Goodfellow's Mountain Meditation this morning with an intent to face the present moment with spacious dignity. During the meditation, she said, "Notice the change of this mountain." Following her instruction, I feel pain when thinking of how people are destroying the mountain for their personal gain. Then I saw volcano eruption and almost stood on my feet...I guess this is another kind of spacious dignity but I really like this meditation. I want to be able to calmly accept all changes.

97,4 kg Bugüne kadar kayıp: 22,6 kg.    Geriye kalan: 27,4 kg.    Diyet Takibi: Oldukça İyi.

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1076 kcal

Yağ: 81,28g | Prot: 48,16g | Karb: 51,12g.   Kahvaltı: Coffee, Oil and Vinegar Salad Dressing (Home Recipe), Lettuce Salad with Assorted Vegetables. Öğle Yemeği: Olive Oil, Cooked Okra (Fat Added in Cooking), Cooked Broccoli (Fat Added in Cooking), Roasted Broiled or Baked Chicken Thigh. Akşam Yemeği: Olive Oil, Cooked Okra (Fat Added in Cooking), Cooked Broccoli (Fat Added in Cooking), Roasted Broiled or Baked Chicken Thigh. devamı için...

3460 kcal

Egzersiz: Yyürüme (Egzersiz) - 5.5/kph - 1 saat, Masa Çalışmaları - 8 saat, Ev İşi - 1 saat, Jimnastik (Örneğin. Ağırlık , Şınav) - 20 dakika, Dinlenme - 5 saat ve 40 dakika, Uyku - 8 saat. devamı için...