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29 June 2018
體重：91.0 公斤 (0)
體脂：24.5 (0)
水量：3000毫升
蛋白質：63公克
早餐：1大匙奇亞籽、1顆酪梨、60公克無鹽混合堅果、1杯低脂牛奶、14公克海帶芽、2顆百香果
午餐：1顆蘋果、1顆奇異果、2根香蕉、60公克無鹽混合堅果、1杯無糖豆漿
晚餐：1杯毛豆、1杯藍莓、1杯無糖豆漿
運動：卷腹（100下）、滾輪（10x10下）、伏地挺身（50x2下）、健走（6公里／1小時）
Weight: 200.6 lb (0)
Body fat: 24.5 (0)
Water intake: 3000ml
Protein: 63 grams
Breakfast: 1 tablespoon chia seeds; 1 avocado; 60 grams unsalted mixed nuts; 1 cup low-fat milk; 14 grams seaweed; 2 passion fruits
Lunch: 1 apple; 1 kiwi fruit; 2 bananas; 60 grams unsalted mixed nuts; 1 cup unsweetened soy milk
Dinner: 1 cup edamame; 1 cup blueberries; 1 cup unsweetened soy milk
Exercise: crunches (100 reps); ab rollouts (10 x 10 reps); push-ups (2 x 50 reps); walk (3.7 miles/1 hour)
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91 kg
Tot nu toe verloren: 29 kg.
Nog te gaan: 21,0 kg.
Dieet gevolgd: Redelijk Goed.
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1911 kcal
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Vet: 116,76g | Eiwit: 63,01g | Kolhy: 189,08g.
Ontbijt: Passion Fruit, Seaweed, Low Fat Milk, Mixed Nuts, Avocados, Nutiva Organic Chia Seed. Lunch: Silk Organic Unsweetened Soymilk, Mixed Nuts, Bananas, Kiwi Fruit, Apples. Diner: Silk Organic Unsweetened Soymilk, Blueberries, Soybeans (Mature Seeds, Steamed, Cooked). meer...
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3408 kcal
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Activiteit:
Bureauwerk - 10 uren, Fitness (Zware Oefeningen, Bijvoorbeeld Push-Ups) - 40 minuten, Wandelen (Stevig) - 5,5 km/h - 1 uur, Rusten - 4 uren en 20 minuten, Slapen - 8 uren. meer...
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gewichtsbehoud
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