31 May 2018 體重:94.6 公斤 (0) 體脂:26.0 (0) 水量:2500毫升 早餐:1份燻雞沙拉佐蜂蜜芥末醬、1顆煎蛋、1杯無糖豆漿 午餐:2杯燙青菜、2塊油豆腐、1份茶碗蒸 晚餐:1杯青花菜、1杯高麗菜、1杯杏鮑菇、2塊大豆干 運動:健走(6公里/1小時)、卷腹(100下)、滾輪(10x9下)、伏地挺身(40x2下) 心得:這樣的蛋白質夠嗎?公司下午茶,但我一口都沒碰,超有成就感的啊! Weight: 208.6 lb (0) Body fat: 26.0 (0) Water intake: 2500 ml Breakfast: 1 chicken salad with honey mustard dressing; 1 fried egg; 1 cup unsweetened soymilk Lunch: 2 cups vegetable; 2 pieces tofu; 1 chawanmushi (Japanese custard egg) Dinner: 1 cup broccoli; 1 cup cabbage; 1 cup mushroom; 2 pieces hard bean curd Exercise: walk (3.7 miles/1 hour); crunches (100 reps); ab rollouts (9 x 10 reps); push-ups (2 x 40 reps) Question: Is there enough protein in my meals? I was so proud of myself for not touching anything during the tea time (a regular event in the company where free and usually high-calorie foods are offered).
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94,6 kg
Tot nu toe verloren: 25,4 kg.
Nog te gaan: 24,6 kg.
Dieet gevolgd: Redelijk Goed.
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1199 kcal
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Vet: 73,98g | Eiwit: 79,40g | Kolhy: 69,98g.
Ontbijt: Espresso Coffee, Honey Mustard Dressing, Chicken or Turkey Salad with Egg. Lunch: Firm Silken Tofu, Familymart Chawanmushi Egg, Cooked Green Cabbage (Fat Added in Cooking), Cooked Spinach (from Fresh, Fat Added in Cooking). Diner: Soybean Curd, Cooked Mushrooms, Cooked Green Cabbage (Fat Added in Cooking), Cooked Broccoli (Fat Added in Cooking). meer...
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3261 kcal
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Activiteit:
Bureauwerk - 9 uren, Fitness (Zware Oefeningen, Bijvoorbeeld Push-Ups) - 20 minuten, Wandelen (Stevig) - 5,5 km/h - 1 uur, Rusten - 5 uren en 40 minuten, Slapen - 8 uren. meer...
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gewichtsbehoud
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Reacties
31 mei 18 door lid: 尼歐NEO
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31 mei 18 door lid: 尼歐NEO
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@尼歐,不到一千嗎?沙拉就300大卡了吧?
明天開始會喝牛奶。🥛
31 mei 18 door lid: leon_tsai
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31 mei 18 door lid: pimpin0113
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你需要用TDEE去算你應該吃多少營養素
https://tdeecalculator.net
31 mei 18 door lid: linionwanna
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I think if you have good energy and are comfortable, you are getting enough protein. Your average is over 100 grams per day which is a good amount. Send me some tea time food, it looks delicious!
31 mei 18 door lid: abbadabba
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菇類蛋白質滿多的,所以基本上三餐都有攝取到蛋白質,很不錯👍。
午餐油豆腐改成蒸豆腐會更好喔~然後注意一下TDEE。
31 mei 18 door lid: rubytzeng
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@abbadabba, for sure, they are mostly Cantonese dim sum or cakes. 🤤
Weekend is coming, have a good day!
31 mei 18 door lid: leon_tsai
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31 mei 18 door lid: leon_tsai
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@pimpin,以前是要控制熱量,怎麼加都會有人說太少。
感覺滿新奇的。
31 mei 18 door lid: leon_tsai
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@linionwanna,TDEE可以算營養素?今天第一次知道。🤗
31 mei 18 door lid: leon_tsai
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@amandakane, thank you. I almost rushed out the door to be honest. 😆
31 mei 18 door lid: leon_tsai
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@rubytzeng,好的,因為減少了肉類,所以怕蛋白質不夠,謝謝你!
31 mei 18 door lid: leon_tsai
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沒注意到乀 有照到下半身 里昂可以換一條較fit的褲子了
01 jun 18 door lid: josephc0917
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不然像你現在這樣蛋白質吃不夠的情況下 然後又處於熱量大赤字
減掉了脂肪同時也把你的肌肉也賠進去了
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