２／２２／１０

Rowing 300meter

Hand walk

wbs

Pistol Stretch

Jump 10

Push up 5

Squads 10

Mountain Climbing 10

side Sweeper 10

3 sets

Hang power Suqad 12pound ,  10,  9, 8, 7, 6, 5, 4, 3, 2, 1  ten sets

ring support  7 sets  as long as you can

one leg squad  10

Stretch

Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g) Delete Total 2,025 117.3 108.6 115.8 Egg Beater 3 serving 90 0.0 3.0 0.0 Mushrooms, cooked, from fresh 7 oz 94 5.4 10.2 4.2 Pork chop, lean only eaten 3 oz, boneless, cooked, lean only 182 8.3 0.0 25.1 Baked Sweat Potatp 8 serving 200 0.0 48.0 0.0 Chives, raw 4 oz 34 0.8 4.9 3.7 Olive oil 3 tablespoon 358 40.5 0.0 0.0 Scallops, cooked 4 oz 246 12.4 11.9 20.6 Cod, cooked 7 oz, boneless, cooked 419 21.5 16.4 38.1 Cress, raw 6 oz 54 1.2 9.4 4.4 Smoked link sausage, pork 3 oz 331 27.0 1.8 18.9 Cucumber, raw 5 oz 17 0.2 3.1 0.8 Total 2,025 117.3 108.6 115.8 Calories Grams Calories %-Cals Calories 2,025 Fat 117.3 1,043 54 % Saturated 27.7 247 13 % Polyunsaturated 20.3 180 9 % Monounsaturated 61.2 544 28 % Carbohydrate 108.6 426 22 % Dietary Fiber 43.5 Protein 115.8 471 24 % Alcohol 0.0 0 0 % Fat (54%) Carbs (22%) Protein (24%) Alcohol (0%)

Yesterday is Zigzag day, So I eat almost nornal amount of calories, the reason, not let my body use to the lower calories. 2/24/10 Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g)

Delete Total 1,675 92.8 78.6 102.5 Egg Beater 3 serving 90 0.0 3.0 0.0 Baked Sweat Potatp 6 serving 150 0.0 36.0 0.0 Broccoflower, cooked, fat added in cooking 5 oz 76 4.1 8.7 4.2 Olive oil 4 tablespoon 477 54.0 0.0 0.0 Duck, roasted, skin not eaten 3 oz 170 9.5 0.0 19.9 Chicken, broth, bouillon, or consomme 3 cup 115 4.1 2.7 14.5 Shrimp, baked or broiled 7 oz 306 10.0 2.3 48.6 Caser Dressing 1 serving 60 1.0 0.5 0.5 Preserved Egg 1 serving 96 6.7 1.4 7.6 Mushrooms, cooked, from fresh 4 oz 54 3.1 5.9 2.4 Cauliflower, raw 7 oz 50 0.2 10.5 3.9 Lettuce, raw 2 oz 8 0.1 1.7 0.5 Squash, winter, acorn, raw 2 oz 23 0.1 5.9 0.5 Total 1,675 92.8 78.6 102.5 Calories Grams Calories %-Cals Calories 1,675 Fat 92.8 824 54 % Saturated 17.9 160 10 % Polyunsaturated 13.5 120 8 % Monounsaturated 56.2 498 32 % Carbohydrate 78.6 300 20 % Dietary Fiber 37.4 Protein 102.5 414 27 % Alcohol 0.0 0 0 % Fat (54%) Carbs (20%) Protein (27%) Alcohol (0%)

[此贴子已经被作者于2010/2/24 22:18:53编辑过]

ｗｗｗ．ｆｉｔｄａｙ．ｃｏｍ