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