leon_tsai Günlüğü, 13 Tem 18

13 July 2018
體重/Weight: 89.0 kg (-0.5)
體脂/Body Fat: 22.5 (-0.2)
內臟脂肪/Visceral Fat: 12.5kg (0)
肌肉重量/Muscle Weight: 66.0kg (0)
身體年齡/Body Age: 27 (0)

早餐 Breakfast
1 蘋果/medium apple
1 奇異果/kiwi fruit
10 g 海帶芽/seaweed
15 g 奇亞籽/chia seeds
50 g 杏仁/almonds
80 g 酪梨/avocados
250 g 低脂牛奶/low fat milk

午餐 Lunch
1 柳丁/orange
2 蘋果 (片)/slices apple
2 鳳梨 (片)/slices pineapple
1 魚(片)/filet fish
1 雞腿 (隻)/medium chicken thigh
2 蝦 (尾)/shrimps
4 蛤蜊 (粒)/clams
20 g 蘑菇/mushrooms
20 g 南瓜/squashes
30 g 絲瓜/luffa
100 g 蒸高麗菜/steamed cabbage

晚餐 Dinner
1 蛋 (顆)/egg
130 g 豆干/soybean curd
540 g unsweetened soy milk


運動
50 lb × 20 reps 腿伸屈/leg curl
70lb × 30 reps 坐姿推胸/chest press
90lb × 30 reps 飛鳥/pec fly
80lb × 30 reps 三頭肌訓練機/triceps press
50lb × 20 reps 二頭肌訓練機/biceps curl
110lb × 80 reps 捲腹/abdominal crunch
55lb × 30 reps 上背下拉/lat pull
80lb × 40 reps 坐姿髋外展/hip abductor
60lb × 40 rep 坐姿划船/seated row
3.5km/30 mins 跑步機/treadmill

*每10磅 (lb) 約為 4.5 kg

89 kg Bugüne kadar kayıp: 31 kg.    Geriye kalan: 19,0 kg.    Diyet Takibi: Oldukça İyi.

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1914 kcal

Yağ: 99,17g | Prot: 132,54g | Karb: 146,36g.   Kahvaltı: Seaweed, Kiwi Fruit, Apples, Low Fat Milk, Almonds, Avocados, Dried Chia Seeds. Öğle Yemeği: Cooked Green Cabbage (Fat Added in Cooking), Cooked Luffa (Chinese Okra, Fat Not Added in Cooking), Cooked Summer Squash (Fat Added in Cooking), Cooked Mushrooms (Fat Added in Cooking), Clams, Shrimp, Roasted Broiled or Baked Chicken Thigh (Skin Eaten), Cooked Fish, Pineapple, Apples, Oranges. Akşam Yemeği: Silk Organic Unsweetened Soymilk, Boiled Egg, Soybean Curd. devamı için...

3360 kcal

Egzersiz: Masa Çalışmaları - 8 saat, Jimnastik (Örneğin. Ağırlık , Şınav) - 45 dakika, Koşu Bandı - 30 dakika, Dinlenme - 6 saat ve 45 dakika, Uyku - 8 saat. devamı için...