leon_tsai Günlüğü, 30 Mar 18

30 March 2018
體重：104 公斤 (0)
體脂：31.5 (+0.5)
早餐：1份培根蛋餅、1杯咖啡
午餐：1份雞米花、6塊雞塊、1/3杯花椰菜、1/3杯青花菜、1份海帶
晚餐：15顆櫻桃蕃茄；2大匙奶油
運動：室內腳踏車（15公里／30分鐘）、健走（5公里／40分鐘）、伏地挺身（6x5下／10分鐘；6x5下／10分鐘）、滾輪（8x5下／10分鐘；8x5下／10分鐘）、仰臥起坐（25x2下／3分鐘；25x2下／3分鐘）
心得：雖然體重停滯，但有把握會再下降

Weight: 229.3 lb (0)
Body fat: 31.5 (+0.5)
Breakfast: 1 bacon and egg crepe; 1 cup of coffee
Lunch: 1 serving of chicken popcorn; 6 chicken nuggets; 1/3 cups of cauliflower; 1/3 cups of broccoli; 1 cup of seaweed
Dinner: 15 cherry tomatoes; 2 tbsp. butter
Exercise: spin bike (9.3 miles/30 minutes); walk (3.1 miles/40 minutes); push-ups (6x5/10 minutes; 6x5/10 minutes); abs roller (8x5/10 minutes; 8x5/10 minutes)； sit-ups (25x2/3 minutes; 25x2/3 minutes)
Feeling: confident that I can overcome another weight loss plateau

104 kg Bugüne kadar kayıp: 16 kg.    Geriye kalan: 34,0 kg.    Diyet Takibi: Oldukça İyi.

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818 kcal

Yağ: 47,65g | Prot: 48,58g | Karb: 51,84g.   Kahvaltı: Coffee (Brewed From Grounds), Plain Crepe, Fried Egg, Bacon. Öğle Yemeği: Cooked Green Cabbage (Fat Added in Cooking), Seaweed, Cooked Cauliflower (Fat Added in Cooking), Cooked Broccoli (Fat Added in Cooking), Baked or Fried Coated Chicken Breast with Skin, Chicken Nuggets. devamı için...

3676 kcal

Egzersiz: Kondisyon Bisikleti - 30 dakika, Masa Çalışmaları - 5 saat, Taşıt Sürüş - 1 saat, Yürüme (Orta Hızda) - 5/kph - 40 dakika, Jimnastik (Örneğin. Ağırlık , Şınav) - 20 dakika, Uyku - 8 saat, Dinlenme - 8 saat ve 30 dakika. devamı için...