17 May 2018
體重:96.6 公斤 (0)
體脂:27.8 (-0.2)
水量:2500毫升
早餐:1份燻雞沙拉佐千島醬、1顆蛋、1杯咖啡
午餐:1隻煙燻雞腿、1包金針菇、0.5杯四季豆、0.5杯秋葵、1大匙奶油
晚餐:150公克蹄䠙、1杯海帶、0.5杯青花菜
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)
Weight: 213.0 lb (0)
Body fat: 27.8 (-0.2)
Water intake: 2500 ml
Breakfast: 1 chicken salad with thousand island dressing; 1 fried egg; 1 cup coffee
Lunch: 1 smoked chicken; 1 enoki mushroom; 0.5 cups green beans; 0.5 cups okra; 1 tablespoon butter
Dinner: 150 grams smoked pork; 1 cup seaweed; 0.5 cups broccoli
Exercise: walk (4.0 miles/1 hour); crunches (100 reps); ab rollouts (7 x 10 reps); push-ups (2 x 40 reps)
18 May 2018
體重:96.6 公斤 (0)
體脂:27.5 (-0.3)
水量:2500毫升
早餐:1份燻雞沙拉佐千島醬、1顆蛋、1杯濃縮咖啡
午餐:1隻煙燻雞腿、2份豆干、0.5杯海帶、0.5杯青花菜、
晚餐:1隻烤雞腿、1塊烤雞胸肉、1杯秋葵、1杯毛豆
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:實在累得人仰馬翻,不過我會加油的。
Weight: 213.0 lb (0)
Body fat: 27.5 (-0.3)
Water intake: 2500 ml
Breakfast: 1 chicken salad with thousand island dressing; 1 fried egg; 1 small cup espresso
Lunch: 1 smoked chicken; 2 pieces bean curd; 0.5 cups seaweed; 0.5 cups broccoli
Dinner: 1 roast chicken leg; 1 roast chicken breast; 1 cup okra; 1 cup edamame
Exercise: walk (4.0 miles/1 hour); crunches (100 reps); ab rollouts (7 x 10 reps); push-ups (2 x 40 reps)
Thought: I felt so drained this week, but I will carry on.