15 June 2018 體重:92.5 公斤 (-0.5) 體脂:24.4 (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: 203.9 lb (-1.1) Body fat: 24.4 (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)
|
92.5 kg
Lost so far: 27.5 kg.
Still to go: 22.5 kg.
Diet followed: Reasonably Well.
|
|
1835 kcal
|
Fat: 108.24g | Prot: 153.24g | Carbs: 66.07g.
Breakfast: Silk Organic Unsweetened Soymilk, Oil and Vinegar Salad Dressing (Home Recipe), Fried Egg, Lettuce Salad with Assorted Vegetables (Including Tomatoes and/or Carrots), Chicken Breast. Lunch: Mixed Nuts, Silk Organic Unsweetened Soymilk, Oil and Vinegar Salad Dressing (Home Recipe), Fried Egg, Lettuce Salad with Assorted Vegetables (Including Tomatoes and/or Carrots), Chicken Breast. Dinner: Whole Milk, Bananas, Chicken Breast. more...
|
|
3367 kcal
|
Exercise:
Walking (exercise) - 5.5/kph - 1 hour, Calisthenics (heavy, e.g. pushups) - 40 minutes, Desk Work - 8 hours, Resting - 6 hours and 20 minutes, Sleeping - 8 hours. more...
|
Losing 3.5 kg a Week
|
Comments
15 Jun 18 by member: josephc0917
|
15 Jun 18 by member: josephc0917
|
15 Jun 18 by member: 尼歐NEO
|
15 Jun 18 by member: leon_tsai
|
15 Jun 18 by member: lu lin
|
16 Jun 18 by member: 尼歐NEO
|
@尼歐,各種運動都必須做,另外要注意蛋白質的攝取,並且不要抽菸。
16 Jun 18 by member: leon_tsai
|
@里昂 我不煙不酒不嫖不賭博,人生快沒樂趣了😭。
嗯,運動哦,我想想🤔️,至於蛋白質應該還好,再調整調整一下😤
16 Jun 18 by member: 尼歐NEO
|
@尼歐,我嫖妓和賭博不做,但之前喝酒和抽菸都很兇。
那麼恭喜你,抽菸是影響最大的。接著是運動和蛋白質。😀
16 Jun 18 by member: leon_tsai
|
Leon, I see your doing 1/2 cup of salted mixed nuts daily,have you though of trying unsalted nuts..I think it would help cut down on your fat%.
16 Jun 18 by member: murphthesurf
|
I'll start eating unsalted nuts when I finish my jar.
Thanks for the advice. I've been struggling to lose body fat.
16 Jun 18 by member: leon_tsai
|
17 Jun 18 by member: 尼歐NEO
|
|
|
|
|
Submit a Comment
You must sign in to submit a comment. Click here to sign in.
|
|
|
leon_tsai's Weight History
|