22 March 2018 體重:105 公斤 (-0.5) 體脂:31.5 (-0.3) 早餐:1碗蘿蔔豬肉湯(五花肉、香菇、金針菇、豆腐)、2份菠菜、17顆櫻桃蕃茄、1杯咖啡 午餐:1/3份青花菜、1/3份花椰菜、1/3份白菜、1/3份四季豆、1/3份筍絲、1片炸地瓜、1.5份豆製品 晚餐:15顆櫻桃蕃茄、2大匙奶油 運動:爬山(9.6公里/2小時)、健走(6公里/1小時)、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:等到小蕃茄吃完,就會改吃牛蕃茄 Weight: 231.5 lb (-0.9) Body fat: 31.5 (-0.3) Breakfast: 1 cup of Japanese radish soup with pork, tofu, and mushrooms; 2 cups of spinach; 17 cherry tomatoes; 1 cup of coffee Lunch: 1/3 cups of broccoli; 1/3 cups of cauliflower; 1/3 cups of cabbage; 1/3 cups of green beans; 1/3 cups of bamboo shoots; 1 piece of fried sweet potato; 1.5 servings of soybean products Dinner: 15 cherry tomatoes; 2 tbsp. butter Exercise: hiking (6 miles/2 hours); walk (3.7 miles/1 hour); push-ups (6x5/10 minutes; 6x5/10 minutes); abs roller (8x5/10 minutes; 8x5/10 minutes); sit-ups (25X2/3 minutes; 25X2/3 minutes) Planning: to replace cherry tomatoes with larger counterparts, which are lower in carbs
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105 公斤
最近减少: 15 公斤.
还有: 35.0 公斤.
饮食准则: 合理的.
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1524 千卡
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脂肪: 98.70克 | 蛋白质: 79.45克 | 碳水物: 106.06克.
早餐: Butter, Cooked Spinach (from Fresh, Fat Added in Cooking), Coffee (Brewed From Grounds), Cherry Tomatoes, Sesame Oil, Enoki Mushrooms, Dried Shiitake Mushrooms, Firm Silken Tofu, Pork Loin (Tenderloin), Cooked Japanese (Daikon) Radish (Fat Added in Cooking). 午餐: Cooked Cauliflower (Fat Added in Cooking), Cooked Broccoli (Fat Added in Cooking), Fried Sweetpotato, Bamboo Shoots, Cooked Green Cabbage (Fat Added in Cooking), Soybeans (Mature Seeds, Steamed, Cooked), Cooked Green String Beans (Fat Added in Cooking), Fried Tofu. 晚餐: Cherry Tomatoes, Butter. 更多的......
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4844 千卡
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运动:
家务 - 2 小时, 徒步旅行 - 2 小时, 驾驶 - 1 小时, 健美操(重型的,例如俯卧撑) - 20 分钟, 案头工作(例如办公室的工作,坐着) - 5 小时, 睡眠 - 8 小时, 休息 - 4 小时 和 40 分钟, 步行(中等的) - 5公里/小时 - 1 小时. 更多的......
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一个星期减少3.5 公斤
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