減肥計劃表

:Easy
168
56
27
1.3
4
70
enter
BMI
BMI
REE
19.84
18.42
57.50
1309
1702
440
1262
:Easy
1.2
1.3
1.5~1.75
) 2.0
: 1.06 1 0.96
http://www.wretch.cc/blog/cioyun&article_id=17138903
1
, 0
http://food.doh.gov.tw/961824/sport.html
BMI=//100*/100
BMI 22
REE++
B26-B28
1000
()
1- 2-
3-
Date
Breakfast
Lunch
11/29
570
*2
534
11/30
474
270
514
200
100
232
455
195
499
185
12/1
12/2
12/3
*1
12/4
1550
12/5
650
12/6
Dinner
1
00g
4
104
1208
337
1081
590
1336
518
1168
469
1153
1550
558
1412
505
300
g+300
g+
100g+
10
740
1245
585
310
200g+
200
g+
200g
490
1385
400
*
3.5+
+
+
714
1354
204
12/7
12/8
100g+
()+
100g+
0.5
12/9
585
12/10
597 +
1160
12/11
(
S)+
1+
2
711
240
287
650
Exercise
30 -152.5
40
Yoga+Hip
Hop 60mins
Hip-Hop
30mins
Hip-Hop
30mins
-64
-251
-153
-153
Hip-Hop 25
-127.5
mins
Hip-Hop
30mins
-153
200g+
*1+
Hip-Hop
1+
500
1735
-173.4
34mins
1+
2
+
3
525
2282
-900
HRS
+
53g(2
1.5HR
lids)+53g
1075.9 2073.88
-340.2
S
+
2+3
410 (350)+
12/13
60kg
(4)+
(4)
420
12/14
60kg
457
12/12
200
1tsp
200
g+
12/15
60kg
421
(1)+
1+
1+
1tsp+
1tsp+
2tsp
Date
Breakfast
Lunch
570
2
00g+
100g+
2
00g+3
+10
0g
1
+
2+
(1)+
(
4)+(
3)+
2+
2+
1tsp
1026
1636
315
1305
647
1104
206
(5)+
1.5
+(1)
565
1192
Dinner
500
1367.5
315
1105
(2)+
(2)+
(1)+
(1)+
(1)
(1)+
(3)+
1/4+
(2)
12/16
59kg
+
547.5
320
12/17
60kg
(1)+
+
(40g)
350
+
(1)+
+(1)+
(1.5)
350
1600
1950
197
(2)+
(1)+
(1)+
(3)
445
1117
120
1/2+
(2)+
+
330g+ 519.2
3
+1/2
999.2
254
(2)+
(1.5)+
(1)+
(1)
1355.2
440
12/18
60kg
12/19
?
60.35kg
(8)+
12/20 +
59.75kg 1/2
475
360
(2)
1+
12/21 (2)+
(2)+
58.95kg 330 581.2
200g
59.30kg g+150g
+5g
520
Hip-Hop
30mins
-153
Exercise
Hip-Hop
35mins
-178.5
Hip-Hop
15mins
-76.5
+
150ml
12/22 +10g+
58.75kg
300ml+
(1)
573
300ml
12/23 +1+
58.55kg 7/112/ 445.5
59.30kg 3+
450ml
12/24
+
58.50kg
862
250ml
59.55kg
+
12/25 +
59.20 kg +1tsp
60.25 kg
315
12/26
?
60.55kg
311 +
1/2+
+
12/27
+1
1+
(0.5)+
(0.5)+(
12/30 1/2)+(
59.10kg 1)+(1/2)+
(1)+
(0.5)+(1)
12/31
6
58.30 kg
59.30 kg
310
643
+1tsp
250
1/2
370
1/
2++(1/
2+1/4)tsp
(1.5
12/28
(2)+
)+ 427.5
59.35kg
1/2+
12/29 +
59.60kg
270
(2)+
267 (2)+
(1)
365
(4)+
300ml+
+
+
(2)
491 +
245
2+2/
3711+
1+
3+
1
+
1+4
+50
0ml
2
+
+
2+
2
5+
433
1276
740
1495.5
500
1362
+
1+
2+
1+ 1342
1+
1/3+
3+
1.5
300g+
1
+2+ 575
0.5+
1
(2)+
(3)+
(2)+
600g+(
1)
845
(1)+
1/5+
200 1/4+ 376.2
(1)+
(1)+1
(0.5
)+(1)+
537.5 (0.25)+ 357.5
(4)
305.3
232
(
4)+(
2)+(2)
+(1.5)+
(1.5)
2
+(4)+(
1)+
3
Hip-Hop
30mins
-135
1136
Fat Burning
Cardio
30mins
-135
1460
Fat Burning
Cardio
31mins
-135
2300
1003.7
1162
505
1175.3
665
1388
1/1
58.50 kg
58.10 kg
(4)+
2+
(1)+
(1)+
(1/2)
300ml
1/2
+(1)
58.20 kg
+(1)+
58.60 kg
413
1/3
58.20 kg
Date
Breakfast
576
2
+(2)+
638
1214
1.5+
1
+30g
299
510
1222
(4)+
(1)+
200
g++
++
(2)+
(1)+
(3)+(1.5)
+(1)
+(1,1/2)
1015
(2)+
1
189
1204
Lunch
Dinner
+(1/
1+
(1.5
1/4
2)+
)+(2)+
58.30 kg
600 +(1. 386.24 1 575 1561.24
(2)+
59.00 kg
5)
(2)+
300
(1)+
(
1/5
ml+
30g+
1.5)+3
58.45 kg 1+1 437.2
(2)+ 382.5 1329.74
510
0g+
58.60 kg +
(2)+
1/2+
(1)
(2.5)
(2)
(2)+
1/6
+
+
(4)+
58.30 kg
3/4+ 451.75 1226.75
435
340
1/2+
58.60 kg
+(1)
300ml
1/7
+
57.90 kg 392
+ 739
1131
58.60 kg
+
+(2)
+
+
1/8
5+
+ 555
715
1270
58.20 kg
(2)+
(2)+
8+
300ml
(2)+
1/9
++ 430
150 (1)+ 670
1250
57.65 kg
1
1/
(1)+
2
(2)
1/4+
(2)+
(2)+
60g+
1/10
(1)+
1
57.70 kg
490
630
1120
300ml+
+
57.40 kg
1+
2
(1)
Exercise
1/11 (1.5)+
57.10 kg +
57.50 kg (2)+
550
2
++
1
355
1/12 (4)+
57.10 kg (3)+
58.40 kg (1)+
559
1/
2+
275
1/13 +
57.40 kg
(1)
460
1/
2
145
1/14
(1.5
57.40 kg
)+30g
57.75 kg
300
(2)+
(2)+
(2)+
(2)+1/
4
536
1/16 +
300ml
602.2 +(1)
56.95 kg (2)+
(1)
1/15
57.20 kg
57.40 kg
(2.5)+
(1.5)+
1/17 (2)+
(1)+
547.5
57.10 kg (1)+
(1)
300ml+
1/4
(
1/18
)+
56.95 kg +
2
1/19
+
56.30 kg
+
Date
Breakfast
1+
1/20
(1)+
56.25 kg
1/2+
57.35 kg
562
300ml
+
1/3+(1
)
4
+1+
(1)+ 550
(1)+30
g
(0.5
)+(4)+
365
(1)+
(1)
+ 575
(8)+
(2)+
(1.5)+( 870.5
1)+(2)+
1/4
+(1.
454
5)+(
)
1455
1199
1180
1170.5
990
120
(1)+
1/3+
* 432.5
2+(1)+
(3)
1154.66
110
+
+
(2)+(1)
+
2+3/
4
620
1277.5
220
(
2)+(
1)+(1)
+(2)
+1
+(1)
447
1229
602
1247
495
(1)+
(1.5)
150
(1)+
(2)+
(1)+
(1)+
(1)+
(3)+
Lunch
Dinner
60
(2)+
(2)+
(3)+
1/2+(1
)+1
00g
735
1437
642
Exercise
+
1/21 (2.5
(
56.35 kg )++ 438.5
2)+
57.05 kg 2
400ml
(1)+
1/22 (4)+
1
?
(1)+ 602 +
57.30 kg 1
1+
300ml
1/23
56.30 kg
2
57.25 kg
90
1/24
56.40 kg
57.40 kg
1/25
+
1/2+1/3
100
g+10g
766.5
+2
+
+
(1)
1+
30g+
1/26
30g+
57.40 kg 3.5+
57.10 kg 300
ml+
(2)
1/27
56.40 kg
1/2
+1
+1/4
+(4)+
(1)+2
+1/5
+(2.5)
584
681
(1.5)+
272.5
(2)+
(1)
185
(2)+
(1.5
537.5
)+(4)+
0.5
(1)+
1/3+
(2)+
(4)
736
(3.5)+
(2)+
tofu(1)+
215g*2
+(2)+
(1)+apple
cidar300ml*3
1171.5
(1)+
3
00ml+
(6)+
(2.5)
(
617.5 )+
15g+
20g+
4
1/28
477.5 50ml+
56.70 kg
1/
80g
3+(
4)+(1.
5)+(2)
(1/4)+
(1)+
(2)+
100g
+(
2)+100
g+2+
1+
(2)
1/2+
(1
)+0.5
+(2)+
6
+
1392
1.5 hr
-171
1324.5 1.5 hr
-171
Fat Burning
Cardio
30mins+
1hr
-195
1081
1907
883
2054.5
(2.5
)+(2
)+3
00ml
584
1350.5
919
216
1719
250
(7.5)+
200ml
*2+
812
1679.5
251
(2.5)+
(2)+
(4)+
(1)
548
1276.5
(2)+
+
(4)+
613
535
170
214
+
C()
375
1/29
57.15 kg
(3.2)+
1/30
1+
57.45 kg
57.40 kg
1/31
2/1 1/2+
2+
56.50 kg 2 514.5
56.75 kg +
316
1+
2/2
56.50 kg
+
624
QQ
146
+
2/3
1/2+
56.70 kg
475
60g
108
541
(
110g+
+(1)
+(2)
590
2/4
?
2/5
56.35 kg
2/6
+
56.05 kg +
+
2/7
+
56.35 kg
86
(4)+
(2)+
(1)+(1/
2)+1
+
491
703
+
1
2
+(4)
+(2)+
(
50g)
(
4)+(
3)+(2)
+
(4)+
(6)+
450
ml
(2)+
(3)+
(1)+(
1)+1
563
1176
485
1190
969
1558
432.5
1263
(
5)+
2+1/
5+1 857.2
+
1+(
2)+(7)
+
(2)+
(2)+
(1.3)+
513
(2.2)+
(
1)
1627.2
1096
60
1191
(5)+
(1)+
618.5 (1)+1/
2+coldsto
ne
716
1420.5
(1.2)+
(2)+
1/2+
1+
1+
300ml+
1.5
(4)+
470
1099
660
1509
138
146
(1)
(1)+
(2)+
(1.5)+
300ml+
(1)
(1/2)+
2/8
2.5
56.25 kg +
(2)
(1/2)+
445 2
+
2/9
+
528.7
56.50 kg (1/2
)
2/10 +
56.15 kg +
2/11 +
55.40 kg (1)
2/12
(4)+
600
ml+(3)+
(1)+
(0.2)+
(0.5)+
(1)+
350
172
570
206
360
+
3
576.2
610.5
1/3
55
(4)+
(1)+
2.5+ 632.5
1/2
(1/4)+
(5.2)+
(2.5)+
+(1
(3)+
(2)+
2+
1+
(1)+
(1)
(4)+
(4)+(
1/4)+
1+(1)
+1+
+
(1)+
(3)+1
00g++
3+
150ml+
1+
1/4+
5+
150 ml
607.5
1308.2
515
1291
719
1655
851.5
1517
(
(3)+
1)+
(1)+
10g+
1/5+
527 40g+ 227.3
524.75
+
1/
2
(2.5)+
(2)+
10g+
(1)+
1/2
2/14
QQ
(1)+
++ 518.1
150 1 570
56.00 kg 30g+
+1
+(1)+
+
2/13 1
56.30 kg +50
g+
(1)+
1
+5
2/15
0g+2
56.50 kg +1+
(1)+
2
Date
Breakfast
2/16
+
55.80 kg
+
705
Lunch
(1.5)
1238
507.5
1270
Dinner
90
(3)+
(2)+(
2)+lig
ht+(1)+
100g
653
1448
270
(2)
1279
(2)+
(2)+
1+
(0.5)+
1+
1
QQ
492 +1+
1427.5
Exercise
+
2/17 1/2+
592.5
55.85 kg +
(1/4)
2/18
55.80 kg
2/19
2+
(2.5)+
(1.5)+(
0.5)+(0.5)
+1+
2
+1+
2.5+
(1)+(0.1)+
1+
2/20 (1)+
55.95 kg +
300
ml
2/21
55.95 kg
(1)+11
0g+
1+
1+
(1/2)+(0.2
)+2+
1
+150ml
(1.5)
645
1287
(1.2)
72
100g+
1/2+
(1)+
(1.5)+(0.8
)+(1)+
1
+100g+
(1)+
563
1288
298
300ml
+(2)
+(1)
+(1)
+
517
1333
375.5
(3)+
(2)+
(2)
250
1228
+
(0.8)
1+
602.8 300
ml+
2/23 +
55.20 kg
+
400
ml+
513.5
1415
(4)+
50g+
45g 425.35
+20g+
(1)
220
ml++
(0.5)+
2/22
(0.5)+
55.50 kg
1+
(1)+
(1)
(2)+1
50ml+
2/24
(1)+
55.10 kg (2)+
1+(
0.5)+(1)
647
(2)+
(3)+
+(2
)+(0.5)+
(0.5)+
(1)+(
0.5)+
217
410
1160
56
518.2
477.5
(3)+
(3)+
(1.5)+
2+
1+
(1.5)
711.5
653
90
(2)+
(1)+
(1)+
(1)+
(1)+(
0.5)+(1)
+1+
2
611
(6)+
(0.5)+
(1)+ 548.5
300ml
+(1)
1570
270
(1)+
(1)++
(2)+
0.5+
1+(0.
3)++
20g
1506
722.3
2/25
395
2/26
?
334.6
58.15 kg
+
+
2/27
1+
56.20 kg
3+
+
+
2/28
1+
55.40 kg
+
50g
150ml
+(4)
+
(4)+
(0.5)+
(0.5)+
15g+
1
436
457
1
+3
+
1/3+
+
+
2/29 +
+
527.5
56.45 kg 1/2+
(1/2)
+
10g+
3/1
1+
1
+
1+
3/2
1
55.60 kg
++
+
100g
3/3 +1/6+
55.00 kg 1+
1+
1
3/4
+
6
380
1022.5
2397
(2)+
(1)+
(1)+
246.8 (6)+ 665.5
1/2+
2
1348
6
+1+
(1.5)+ 624.5
900
ml
1515
(3)+
(
1/2)+
(1.5)+
2+
2+
300ML
1344
433
286.4
300
455 8
434
647.5
(2)+
(1)
220
(2)+
+1+
(1)+
(2)+1
/3
(0.5)+
(4.
5)+4+
+
(1/5)+
+
(1)+1
1930
1040.3
+
(1)+
(1)
440
+
(4)+
(1)+ 1155
30g++
530
(9)+
(1)+
885
2
+1
(2)+
(1)+
(1/2+ 500.5
+
1625
1390
190
(6)+
8+
1+
10
682
1520
444
++co
ke
zero+
+
+4
836
1500
3/5
4
+DAKA 482.8 +
RA
3/6
+
(1)+
(0.5)+
(1.5)+
+4
(1)+
(0.
3/7
5)++
55.55 kg +
2
3/8
+
1/2+
575
562.5 (1.5)
(3)+
(1)+
5
3/11
(2)+
(2)
+(2)+
1/2
++
+1.5
3/12
(1)+
(1)+
+
2
3/13
3/14
54.65 kg
90
+
5
703
+
6+
845
100g+
(2)
(3)+
+
25g+
+ 870.1
r5
+
(4)+
(2)+
(0.5)+ 465
100g+
5
1410
1596
1523
1288
(2)+(
1)+(2)+
+5
+
636.5
1530
685
(2)+
(2)+
1/4+(
1)+
+
530.25
1215
820
(2)+
1+5
+ 542.5
1/2+
1363
590
283.5
(5)+
(5)+
(1)+O
REO1+
(1)+
2
730
1604
195
(1)+
(1)+
(1)
+(1)+
(1)
+600
ml
410
1429
660
1404
(2)+
+ORE
O1
(1)+ 823.7 (3)+

+
300ml
(3)+(
1)+(0.2
)+(1)+
(2
)+
(1)
176
475 + 348.2
+
3/9
+
663.5
55.55 kg +(1)
++
3/10
+
1
224
(2)+
(2)+
(1.1)+
5+
1+
2
564
(2)+
(1)
230
180
3
+(2)
+(1)
+
3/15
(4)+
+(2
)+(1)+
(
2)+1
3/16
619.2
(1)+
(1)
3/17
1+
(3)+2
+1/4
+(0.5)
+(1)+
20g+
3/18
(1.5)+
560.5 DAKARA
182.8
310
(1)+
588.6 (1)+
153
(1)
138
(1)+
(4)+
(2)+(
1)+
(1)+(
0.5)
(2)+
(2)+
(2)+
(1/2)+
(1)+
1+
(2/3)
(1)+(
3)+(1)+
(0.2)
+(
1)+100
g+(1)+
(1)+
350ml
505
1248
538.5
1468
723.4
1465
625
1386
(3)+
1+
(0.5)+
(1)+(
0.5)+(1/
2)+
(0.5)+1
623
(7)+
(6)+
(3)+
(2)+22
0ml
(2)+
(1)+
(
1)+(1.
594.5
5)+
2+
3/19
(7)+
(2)+
(1)+
(1/4+1/1
2)
430
1.5
84
Date
Breakfast
Lunch
Dinner
166
(1)+
(3)+
(2)+
2
610
1380
729.5
(1)+
(4)+
+(2)
515
1245
695.5 ++
+
(1)+
(2)+
(1)+
(2)+
650
1632
(1)+
(1)+
3/20
(0.5)+
1.5+
?
603.5
(1.5)+
55.85 kg
(2)+
(1)
3/21
55.90 kg
(1)+(
1)+(0.5)+
(1)+
10g+
(2)+
+
3/22
54.75 kg
(3)+(
2)+(0.5)+
(0,5)+
(1)+
+(0.3)+
(1)+(1)
light
286.5
1109
Exercise
Hip-hop
15mins
-67.5
(1)+
(1)+
3/23
(2.5)+
54.35 kg (1)+(
1)
(3)+
(2)+
(1)+
3/24
(1)+
54.60 kg (1)+
+(1)+
(1)
602.5
+
700ml
340
(3)+
(1)+
(1)+
(2)+
(1)+
(2)
530
1473
45
(3.5)+
(60g)+
(3)+
(0.5)+
+(2/
3)
672
1300
683
1661
586
1398
600
1310
481
1339
415
1143
486.5
1234
583
188
(3.5)+
(1)+5
0g+(2)+
(1)
+(1)+
+(1
)
790
(4)+
(1)+
10+
+
(1/2)
124
711+
+
688.1
(1)+
(2)+
+(1)+
(1)+
(1)+
+
(1)+(1.
5)
(1)+
3/27
+
55.70 kg
520
200
ml+(2)
+
(1.5)
190
(2)+
3/28
55.35 kg
+(1)
557
700
ml
301
(2)+
3/29
54.70 kg
537 (1.5 190.5
3/25
3/26
55.30
KG
600
ml+(1)
300
ml+(2)
+
)
(0.5)+
500
3/30
++ 567.5 ml+(0.
54.70 kg
(0.5)+
25)
(1)
3/31
+
2+
+
(1.5)
444
+
+
4/1
300ml( 495.2 +
54.65 kg
5)
(4)
180
188.5
490
(6)+
(1)+
(2)+
(2)
(5)+
(1)+
(2)+
(3)+
(3)+
(1)+
(2)+
(0.5)
(5)+
(1)+
(1)+
(0.5)+
2+
(1.5)+
(1)
(2)+
(2)+
450
(2)+
(4)
+
(3)+
(2)+(1/ 701.75
3)+(1/
4)+
1083
1687
4/2
4/3
4/4
(2)+
+
2+
(3)
537
188.5
540
257.8
655
500
ml
200
4/5
+
+ 488.1
+(1)
4/6
+
+(1)
+
645
173.7
157
+
(3)+(2)+ 732.5
(1)
(4)+
(2.5)+ 507.5
(2)
(2)
(2)+
(1)+
(3)+
(1)+
(2)
(3)+
(2)+
(1)+
(2)
1305
400
1255
530
1192
515
1317
(2)+
(2)+
(1)+
(
4/7
548
84 (2)+ 710
1.5)
+
(0.5)+
400ml
(4)+
(1)+
(1)+
(2)+
(1)+
4/8
(3)+(
69.75 (1)++ 699
609
54.45 kg 2)+(1)+
(
(1.5)+
1.5)+
(1)
(2)+
+
(2.5)+
4/9
++
69.75 (2)+ 482.5
723.4
55.40 kg (1)+
(0.5)+
(6)
(3)+
+
(6)+
+
(
(2.5)+
4/10
690
84 (2)+ 740.7
+
1.5)
(2)+
(2)+
(1)+
4/11
+
(1)+ 550
+(1) 582
219.75
54.40 kg
+(1)+
(1)+
(3)+
(3)+
(2)+
(1)+
(2)+
(1)
1458
1342
1378
1276
1515
1352
(10)+
+
4/12
(0.75)+ 608.1
54.20 kg
30g+
4/13
(2)+
+
(1.5)+
600
(2)+
(2)+
4/14
100
c 1026
54.15 kg
0ml
150g
4/15
Date
(3)+(
2)+(2)+
(1/3)+2
+600
ml+1/5+
2
675
Breakfast
Lunch
(2)+
4/16 +
537.9
53.75 kg +
(3)+
(2)+
(1)+
159.9 (1)+ 556
+(1)
+
(2)+
(9)+
(1)+(1)
406 +(1)+ 630.8
2
400
1637
1426
(3)+
206.5 (1)+ 510.65
1392
125
(0.5)+
(3/4)+
4/17
747.5
53.40 kg
(1/3)+
500ml
(1)+
4/18
+
53.45 kg
553
135
4/19 +
53.70 kg +(3)
562
240
+
4/20
+
53.90 kg
1
550
100
0ml
400
705
(2)+
(2)
(3)+
(2)+
+
4/21
+
54.40 kg
(2)+
(2)+
300ml
1324
270
Dinner
(3)+
(1)+
(1)+
(2)+40
+
(0.25)
+(1)+
(2)+
(1)+
(3)+
(2)+
(4)
(2)+
(2.5)+
+
400ml
+
(4)+
(2)+
+
1
+(3)
+(2)+
6
(3)+
(1)+
(4)+
(2)
624
1287
595
1343
708
1396
734
1536
680
1630
455
1430
Exercise
20
Hip-hop 16
mins
-104
+
+
4/22
1/2+
54.10 kg
5+
(2)+
+
(1)+
(4)+
4/24
642.8 (7)
(1)++
(5)+
(3)+
4/25 + 647 (
+(4)
1)
+
+
4/26
(4)+ 754
53.60 kg
+(1)+
(2)
+
4/27 +
400
512.5
53.60 kg +(0.5)
ml
+(2)
4/28
4/29 (
53.80 kg
1)
4/30
1454
459.4
(3)+
(1)+
(1/2)+
+
356
1441
371
(4)+
(1)+
+(1)
+(3)
555
1569
455
(2.5)+
(2)+ 312.5
(1)
1415
270
(1)+
(2)+
(1)+
+(2)
500
1524
140
(4)+
(1)+
(1)+(2)
+(1)
+
(1)
591
1244
480
(3)+
(2)+
+
802.5
+
(
0.5)
963
(0.5)+
4+
4/23 (2)+
+
625.5 (1/3)+
54.20 kg (1)+
+(2)
+
+(2)
+
+
(10)
+(5)
490.75
+(0.25
)+
894
80
(2)+(
1)+(1)+
(1)+(1)
+(2)+
(4)+
40g+
(3)
(2)+
3
(1)+(1)
+
+50g+ 506.9
(3)+
(1)+
600ml
(3)
2177
600
ml++
695.56 (
4)
393
1169
(1)+
(1)+(
1)+(2)+
300ml+
(4)+Dr.
Pepper
Cherry(1/2)
660
1638
471
5/1
(2)+(
1)+(
1)+150ml
+(1)+
(0.5)+
(0.5)+
210
(2)+
(2)+
(3)+
(1)+(1)
+(3)
575
1482
81
(1)+
(2)+
(1)+
(1)+(
2)+(5
)
615
1449
557
(1)+
(2)+
(1)+
(7)
545
1102
630
(2)+
(1)+
+1
+(1
)+(1)+
(2)+
(1)
370
1210
689
1779
696.5 (6)
+
++
5/2
(6.5 752.5 (3)
54.10 kg
)+
350ml
(2)+
(1)+
5/3
(1)+
53.70 kg
(6)+
2
5/4
(2)+
+
3
5/5
+
+
1
550
300
ml*4.5
540
(3)+
(1)+
(2)+
+
5/6
800
430
489
1719
143
(1)+
(1)+(1)
+(1)+
(1.5)+
(1.5)+
(0
.5)++
921.14
1544
130
(1.5)+
(3)+
736.5
(1)+
(1)+
1552
263
(3)+
(1)+
(1)+
(2)+
1342
+
5/7
++
54.10 kg
(1.5)+
5/8
(1.5)+
53.90 kg (2)+
5/9
(6)
480
+
light
685
47
(2)+
(0.5)+
(1)+
(6)+
596.9 light
(1)+
+
(3)
(3/4)+
5/10
+
53.90 kg
+
935
210
482
(2)+
(1.5)+
(1.5)+ 407.5
Dr.Pep
per
1343
5/11
(2)+
(2)+Dr.P
epper+
(6)
5/12
(4)+
(1)+
(1)+
(2)++
(6)+
955
(3)+
(3)+
(1)+
(3)
(4)+
(1)+
(1)+
(2)+
(1)
405 +
(1)+
(1)+
(2)+(
2)+(0.2)
+(1)+
(3)+
(0.5)+
5/13
5/14
+
++
+
+
+
5/15
+
53.65 kg
2
532
(6.5
)
(
2)+(4)
+
(2)
993
1701
495
1450
708.5
1359
137.5
(4)+
(1/5)+
(2)+
+
667
1425
70
(3)+
(3)+
(0.2)+
2+1
+(2
)+1
787
1512
715
1513
640
1508
175.5
245
620
655
(1)+
(1.5)
(
1)
+
+
(2)+
5/16 (1)+ 608
5+
+
(
5/17 (2)+
1)+
527.5
53.30 kg (0.5)+
(1)
5/18
53.65
kg
(
2)++ 577.8
+
5/19
+
+ 1050
5/20
(3)+
(3)+
(1)+
(1)++
(2)+
(2)+
1
660
190
340
188.5
582
+
(3)+
+
(2)+
(4)+
(4)+
(1)+
(2)+
(3)+
( 632.5
2)+(
1.5)
(
4)++
640
(1)+
+
(3)+
(2)+
(1)+(1)
+(0.5)
465
1399
1690
1707
(2)+
5/21
+
++ 583.4
54.20 kg
5/22
429
(3)+
5/23 (0.5)+
674.2
53.95 kg (0.5
)
(3)+
(1.5)+
(1)+
5/24
300ml+ 802
+2
+
(3)+
(1)+
5/25
(1)++ 793.5
53.60 kg
+
275
+
(2)+
452
1310
256
(2)+
(3)+
(1)+
+
495
1180
142
600
1416
142
(2)+
(2)+
(2)
+(1.5)+
(1.5)+
(1)
547.5
1492
155.1
(0.5)+
(1)+
(1/3)+
+
+
472
1421
174
(6)+
(2)+
(0.5)+
(3)+
(0.5)+(
1)
505
1399
+
700
ml
5/26
(4)+
+
+ 720.4
200ml
+
5/27
(5)+
(0.5)+
(1.5)+
(1)+(
1)+(1)+
(3)+
5/28
(2)+
+
+(2) 512.5 750
+(0.5)
ml
5/29 +
53.50 kg +
5/30
5/31
+
505.6 250
ml
585
+
(1)+
+
452.5
(0.5)+
(2)+
+
438 (2)+
+(1)
+
+
+
577.5 2+ 927.5
0.5+
2011
(2)+
(0.5)+
(2.5)+
(2)+711
+1
1703
418.1
204
319.6
220
772.5
(2.5
)+(1)+
(2)+ 468
+lig
ht
(1.25)
+(2.
400
5)+(
2)+(2)
(3)+
(1.5)+
596.7
(1.5)+
(2)
1257
1172
1255
6/1
6/2
+(1)
+
+
(2)+
+(0.4)
+
518
120
616
60
178
6/3
700
6/4
(
4++
3)
510 + 618.2
+(3)
+
525
6/5
(2)+
6/6
+
54.0 kg
6/7
10
53.60 kg
1+
+
(1.5)+
(2)+
(2.5)
492
310 + 419.5
500ml
535
+
+
8+
(6)+
(2)+ 638
(4)+
(5)+ 640
(1)
(1)+
(1)+
(3)+
693
(1)+
+(10)+
(2)
(6)+
1+
717.5
1+(
5.5)
(12)+
560
(2)+
(1)+
(2)+
649.6
(1)+
(2)+
1276
1316
1571
1846
1577
1379
(4)+
463.5 (1.5)+ 467.5
1466
(1)
(3)+
+
(0.5 498.5
)++
5
(5)+
(1)+ 707.5
+(3.5)
6+
17
528
+
+
7+
6/9
2+
53.70 kg
515
264.5
+
6/10
+
53.30 kg
493
(4)+
+(1
.5)++
(0.5)+
+1
00ml++
+
885.83
(5)+
9
542
1921
546
(3)+
(4)
375
1306
6/8
53.60
kg
6/11 +
53.15 kg
385
(2)+
2/3
+
537.5
1564
1487
+
6/12
++
53.10 kg
Date
Breakfast
6/13 +
52.80 kg
6/14 (2)+(1)
52.75 kg +
6/15
6/16
6/17
6/18
663
341.5
Lunch
570
+
+
4
277.5
565
(
2)
200
LIG 410 +
HT
491.8 10
+
+
289
+
+
514
+
(2.5)
6/19 +
54.45 kg
490
+
6/20 (7)+
+
622
53.40 kg (2)+
(2)
(4)+
(2)+
6/21 (1)+
582.5
53.60 kg (0.5)+
(1)+
550
584
364
444
318.5
(4)+
(1)+
(0.5)+ 527.5
(1)+
Dinner
(2)+
(2)+
(0.5)+
510.5
(1)+
7+
(8)+
(2)+ 790
+ 527
+
+
733.4
655.25
+
(5)+
(2.5)+
785
10+
700ml
(3.5)+
(1)+
460
(1)+
(2)
1532
1358
1555
1487
1809
1308
1743
1269
459
(8)+
(1.5)+ 404.6
1486
92
(4)+
(1)+
+
5+1
1240
6/22
+
(1)+
4
416
210
6/23
+
3+
+
775
92
565
(2)+
(0.5)+
(1)+
533
(2)+
(1)+
2
(4)+
(3.5)+ 602.5
(1)
1159
1470
Exercise
(2.5)+
(2)+
6/24
(4)+(0.
54 kg
5)+(1)
+(2)
6/25
6
53.60 kg
786
420
6/26
(2)+
++
(3)
550
6/27
53.85 kg
400
6/28
53.80 kg
550
246
+
(2)+
2
(3)+
(2)+
477.5 (1)+
(2)+
291 (3)+
(3)+(4)
(2)+
(2)+
(1)+
179 (2)+6
+
2
(2)+
680 (2)+
(1)+(3)
348
1380
430
1328
660
1501
585
1164
575
1805
6/29
(4)+
6/30 +(1)+
613.2
53.60 kg +
(1)+
6/31
(7)+
7/1
(4)+
(1.5)+
(0.5)+ 542.5
(0.5)+
(1)
7/2
++
(2)+
(2)+ 640.2
+
7/3
(4)+
(2)+
(1)+3
620
7/4
(4)+
+4g+
++
588
(1)+
(2)
690
(2)+
200
376
+
++
+ 797.5
(4)+
(1.5)+(
1.5)+(6)+
798
(1)+
(0.5)+
(6)+
2+
1202
+(3)
+
1611
1864
1745
(1.5)+
(2)+
(1)+
(3)
440
1438
(2)+
(1)+
(2)+
215.75 (2)+
(1.5)+
601
1437
(3)+
(8)
510
1482
358
383.6
30
-132.5
7/5
++
7/6
(2)+
(3)++
8g
7/7
7/8
610
+
200
ml
422
484
(2)+
(2)
750
+
(3)+
864.5
++8
g
+
+
1491
+
+2
736
159
(4)+
(3)+'
477.5
(2)+
(1.5)
(2.5)+
(1)+
512.5
+(2)
+(1)
(2)+
(5)+
406
+(1)+
(4)+
+
(1)+12
g
392
7/9
7/10
+
+
1+
627.5
+
+
7/11
+
(2)
401
(
2)+
21g
324
7/12
520
169.5
7/13
(2)+
(1)+
+(4)
+(2)
660
152
7/14
(2)+
(0.5)+
(0.5)+
515
169.5
7/15
(6)+(2.
5)+(2/
3)+(0.
5)+(
1.5)
820
7/16
(12)+
(1.5)+
650
+30
0ml
550.5
308
(3)+
(1.5)+ 452.5
(2)
(4)+
(2)+
(2)+
2+
16+
(4)+
(1)+
(3)
(2)+
(2)+
(3)+
(2.5)+
(11)+
(1)+
(1)+
(4g)+
(1.5)
1510
1747
1430
1799
1581
385
1563
610
1335
595
1285
680
1492
681
1366
365
1405
220
(3)+
(1)+
+
(1)
278
+
(3)++
777.5
(3)+
(1.5)
1706
3
-132.5
0mins
7/17
7/18
7/19
53.9 kg
7/20
54.10kg
7/21
54.9kg
7/22
54.80kg
7/23
+
(0.5)+
707.5
(3)+
(2)
+
+ 635
(7)
+ 690
(2)
+
++( 501
+
6)
(3)+
++
731
(2)+
+(3)
(4)+4g
+(1)+
593.5
(2)+
(0.5)
+
+
1
565
521
+
+
650
+
LP33
+
7/27
(2)+
54.40kg
(1)
560
7/24
7/25
7/26
+
+
(3)
++
445
240
+
(1)+(3)
555
(2)+
(2)+
277.5 (4.5)+ 697.5
(2)
+
200 (3)+(2) 710
450
400
1503
1610
1600
1351
200
(2.5
)+(2
408.5
.5)+(2)
++
1340
311
(3.5)+
2g+
338
1243
520
965
685
1616
550
1404
520
1486
(2)+
(1)+
(1)+
(1)+(3)
(2)+
365.5 (1)+
(2)
(2)+
333 (4)+
(2)
(2)+
(1)+
315.5 (2)+(1)
+(1)
560
1055.5
275.5
-703.5
-8303.72
1081
250
-678
1272
59
-487
-603.72
1168
163
-591
1153
178
-606
38500
1299
32
-460
1259
72
-500
30196.28
1092
239
-667
ex.
**
1257.5
73.5
-501.5
1201
130
-558
1561.6
-230.6
-197.4
1382
-51
-377
1733.68
-402.68
-25.32
1483
-152
-276
1305
26
-454
1104
227
-655
1192
139
-567
1367.5
-49.5
-378.5
-8542
1105
213
-641
1771.5
-453.5
25.5
-841.6
1117
201
-629
Target
999.2
318.8
-746.8
30196.28
1278.7
39.3
-467.3
1276
42
-470
1495.5
-177.5
-250.5
1227
91
-519
2300
-982
554
1001
317
-745
1325
-7
-421
1003.7
314.3
-742.3
1162
156
-584
1175.3
142.7
-570.7
1388
-70
-358
21654.68
1214
104
-532
1222
96
-524
1204
114
-542
1561.24
-303.24
-158.76
-7728.6
1329.74
-71.74
-390.26
1226.75
31.25
-493.25
-28.61
1131
127
-589
Target
1270
-12
-450
21654.68
1250
-470
1120
138
-600
13926.07
1455
-197
-265
1199
59
-521
1180
78
-540
1170.5
87.5
-549.5
990
268
-730
1154.66
103.34
-565.34
1277.5
-19.5
-442.5
1229
29
-491
1247
11
-473
1437
-179
-283
-8577.3
1221
37
-499
1153.5
104.5
-566.5
-877.25
1712
-454
-8
Target
2054.5
-796.5
334.5
13926.07
1350.5
-92.5
-369.5
1719
-461
-1
5348.82
1679.5
-421.5
-40.5
1276.5
-18.5
-443.5
1176
82
-544
1190
68
-530
1558
-300
-162
1263
-5
-457
1627.2
-369.2
-92.8
1096
162
-624
1191
67
-529
1420.5
-162.5
-299.5
1099
159
-621
1509
-251
-211
1427.5
-169.5
-274.5
1308.2
-50.2
-393.8
1291
-33
-411
1655.2
-397.2
-46.8
1517
-259
-185
1279.05
-21.05
-422.95
1238.1
19.9
-463.9
1270
-11.5
-432.5
1448
-190
-252
-8261
1160
98
-540
1415
-156.5
-286
-561.24
1287
-29.35
-413
Target
1288
-30
-412
5268.82
1333
-75.2
-367
1228
29.7
-472
-2992.42
1570
-311.5
-131
1506
-247.8
-194
1930
-672
230
2397
-1139.4
697
1348
-90.3
-352
1515
-256.5
-186
1344
-85.9
-356
1625
-367
-75
1390
-131.5
-311
1520
-261.5
-181
1500
-242
-200
1410
-151.8
-290
1596
-338
-104
1523
-264.6
-177
1288
-30.2
-412
1530
-272
-170
1215
42.75
-485
1363
-104.5
-338
1604
-345.5
-97
1429
-170.7
-271
1404
-146
-296
1248
9.7
-452
1468
-209.66
-232
1465
-207
-235
1386
-128
-314
1109
149.5
-592
1380
-121.5
-321
-8917
1245
13.5
-456
1565
-306.5
-136
-1217.05
water(6)
urine(6)
1473
-214.5
-228
Target
1300
-42
-400
35507.58
1661
-403
-39
1398
-140.1
-302
26590.53
1310
-52
-390
1339
-81
-361
1143
115.5
-558
1234
24
-466
1083
175.5
-618
1687
-428.95
-13
1458
-200
-242
1305
-47.3
-395
1255
-445
1192
66.2
-508
1317
-59
-383
1342
-84
-358
1378
-119.75
-322
1276
-17.65
-424
1515
-256.7
-185
1352
-93.75
-348
1324
-66
-376
1637
-378.8
-63
1426
-168
-274
1392
-134.15
-308
1287
-28.9
-413
-12816
1343
-84.5
-358
1396
-138
-304
-5116.17
1536
-278
-164
Target
1630
-372
-70
26590.53
1326
-68
-374
1454
-195.75
-246
1441
-182.9
-259
1569
-310.8
-131
1415
-156.5
-286
1524
-266
-176
1244
14.5
-457
2177
-918.5
477
1169
89.44
-531
1638
-379.85
-62
13774.36
1482
-223.5
-219
1449
-190.5
-252
1102
156
-598
1210
48
-490
1779
-521
79
1719
-461
19
1544
-286.14
-156
1552
-293.5
-149
1342
-83.9
-358
1343
-84.5
-358
1701
-442.5
1450
-192
-250
1359
-100.5
-342
1425
-166.5
-276
1512
-254
-188
1513
-255
-187
1508
-249.5
-193
1399
-140.8
-301
1690
-432
-10
1707
-449
1310
-52.4
-390
1180
78
-520
1416
-158.2
-284
1492
-233.5
-209
1421
-162.6
-279
1399
-141.4
-301
2011
-752.6
311
1703
-445.1
1257
-443
1172
85.9
-528
1255
3.3
-445
1276
-18
-424
1316
-58
-384
1571
-313
-129
1846
-587.7
146
1577
-319
-123
1379
-121.1
-321
1466
-208
-234
1564
-306
-136
1487
-229
-213
1921
-662.83
221
1306
-48
-394
1532
-274
-168
1358
-100
-342
-10098
1555
-297
-145
1487
-229
-213
-2398.25
1809
-551.15
109
Target
1308
-50.25
-392
13774.36
1743
-485
43
1269
-10.5
-432
3676.11
1486
-227.6
-214
1240
18.5
-461
1159
99
-541
1470
-211.5
-231
1380
-122
-320
1328
-69.5
-373
1501
-243
-199
1164
94
-536
1805
-547
105
1611
-352.7
-89
1732
-473.5
32
1745
-486.5
45
1438
-180.2
-262
1437
-178.75
-263
1482
-223.6
-218
1510
-251.5
-191
1747
-488.5
47
1430
-171.5
-271
1667
-408.5
-34
1581
-322.5
-120
1563
-305
-137
1335
-77
-365
1285
-26.5
-416
1492
-234
-208
1366
-107.5
-335
1405
-147
-295
1706
-447.5
1503
-244.5
-198
1610
-352
-90
1600
-342
-100
1351
-93
-349
1340
-81.5
-361
1243
15.5
-458
965
293
-735
1616
-357.5
-85
1404
-146
-296
1486
-227.5
-215
560
700 ml 154 kcal

700 ml 120 kcal
700 ml 77 kcal
700 ml 39 kcal ()
200 ml 171 kcal
500 ml 350 kcal
100 ml 33-43 kcal
100 ml 131 kcal
18 kcal
1
70 kcal
1 50-70 kcal
1
70 kcal
1
30 kcal
1
34 kcal
1 10-20 kcal
1
23 kcal
1
2 kcal
100 ml 73.3 kcal 100g 97 kcal
100 ml 45 kcal 300ml 50 kcal
1 ml 0.3 kcal 1
35 kcal
100 ml 25 kcal 1
50 kcal
100ml 47 kcal 1/4(3) 80 kcal
100ml 256 kcal

50g 105 kcal
80g 140 kcal
1 64-70 kcal
1 30 kcal
350ml

8
5
3
OREO
1
1
6
1
1
25g
25g
1
1
25g
1
1
1
100g
1
100g
1
1
100g
1
1
100g
100g
30g
100g
100g
10
1
100g
100g
1
6
1
92 kcal
400 kcal
35 kcal
43 kcal
50 kcal
250 kcal
157 kcal
300 kcal
80 kcal
122 kcal
83 kcal
250 kcal
131 kcal
226 kcal
212 kcal
450 kcal
328 kcal
136-200
1(10g)
5g
190
10 kcal
45 kcal
69.75 1 112 kcal
8g(10) 45 kcal
1g
270 kcal 1 45 kcal
8.9 kcal
1g 3.87 kcal 28g 170 kcal
20 kcal
1g 3.24 kcal
5
40 kcal
45 kcal
120.2kcal 100g 277.5 kcal
20
180 kcal
128.1kcal
10 g 75 kcal
188.5 kcal 20 g 52 kcal
10 45 kcal
55 kcal 10 g 27 kcal
pecan 20 196 kcal
128.7 kcal
1g
8-9 kcal 100g 733.3 kcal
15g
170 kcal
16-45 kcal
27 kcal
335-400
210-250
182.33
4
1
1
100g
100g
100g
100g
1
1
4
1
100g
1
1
1
1
100g
80 kcal
1 51 kcal
70 kcal
100g 364 kcal
400 kcal
1 230-250kcal
34-37 kcal 1 270 kcal
358 kcal salted butter 15g 110 kcal
365 kcal 1/3 79 kcal
363 kcal
15g 55 kcal
364 kcal
1 50 kcal
208 kcal
1 30 kcal
150 kcal
100g 222 kcal
280 kcal
1 75 kcal
20 kcal
1 136 kcal
128 kcal
1 86 kcal
290 kcal
330 kcal
350-400
336 kcal
31 kcal

減肥計劃表

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減肥計劃表

Uploaded by

Copyright:

Available Formats

:Easy

(1)+ 823.7 (3)+

537 (1.5 190.5

206.5 (1)+ 510.65

463.5 (1.5)+ 467.5

700 ml 154 kcal

100 ml 73.3 kcal 100g 97 kcal

100 ml 45 kcal 300ml 50 kcal

100ml 256 kcal

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