leon_tsai's Logboek, 16 apr 18

16 April 2018
體重：105.3 公斤 (+3.0)
體脂：30.8 (+0.5)
早餐：1杯菠菜、2塊豆腐、1顆蛋、3杯咖啡
午餐：1杯青花菜、0.5杯四季豆、0.5杯茄子、0.5杯蘑菇、0.5杯毛豆、1塊豆腐
晚餐：1隻烤雞腿、1份炸魷魚、1杯青花菜
運動：健走（3公里／30分鐘）、卷腹（50下／5分鐘）、滾輪（8x5下／5分鐘）、伏地挺身（25x2下／3分鐘）
心得：出差去了北京一趟，工作結束後，就陪客戶逛西單、天安門、王府井等觀光景點，還大吃大喝了許多東西，街上看到有人在賣炸蠍子和蠶蛹，鼓起勇氣吃了一口便吐了出來。雖然胖了，但玩得很開心，我會瘦回來的。

Weight: 232.1 lb (+6.6)
Body fat: 30.8 (+0.5)
Breakfast: 1 cup of spinach; 2 pieces of tofu; 1 egg
Lunch: 1 cup of broccoli; 0.5 cups of green beans; 0.5 cups of eggplant; 0.5 cups of edamame; 0.5 cups of mushrooms; 1 piece of tofu
Dinner: 1 roast chicken thigh; 1 cup of fried squid; 1 cup of broccoli
Exercise: walk (1.8 miles/30 minutes); crunches (50/5 minutes); abs roller (8x5/5 minutes)； push-ups (25x2/3 minutes)
Thought: Went on a business trip to Beijing the other day. Accompanied clients to many tourist spots after work, such as Xidan, the Gate of Heavenly Peace, and Wangfujing, where I ate and drank a lot with them along the way and even saw vendors selling fried scorpions and cocoons! Plucked up my courage to try some only to puke afterwards. Though I did gain some weight, I was having a good time. I will definitely shed those pounds that I've put on last week.

105,3 kg Tot nu toe verloren: 14,7 kg.    Nog te gaan: 35,3 kg.    Dieet gevolgd: Redelijk Goed.

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1243 kcal

Vet: 66,41g | Eiwit: 101,04g | Kolhy: 71,36g.   Ontbijt: Coffee (Brewed From Grounds), Firm Silken Tofu, Boiled Egg, Cooked Spinach (from Fresh, Fat Added in Cooking). Lunch: Fried Tofu, Soybeans (Mature Seeds, Steamed, Cooked), Cooked Eggplant (Fat Added in Cooking), Cooked Mushrooms (Fat Added in Cooking), Cooked Green String Beans (from Frozen, Fat Added in Cooking), Cooked Broccoli (Fat Added in Cooking). Diner: Cooked Broccoli (Fat Added in Cooking), Fried Breaded Squid, Roasted Broiled or Baked Chicken. meer...

3420 kcal

Activiteit: Fitness (Zware Oefeningen, Bijvoorbeeld Push-Ups) - 20 minuten, Wandelen (Stevig) - 5,5 km/h - 30 minuten, Bureauwerk - 8 uren, Rusten - 7 uren en 10 minuten, Slapen - 8 uren. meer...