Yakitori and Highballs with a Senior Colleague from My Old Company

For breakfast, I only had coffee. For lunch, I had rice with natto, and rice with a raw egg on top (tamago kake gohan).

With a senior colleague from my old company

In the evening, I went to a yakitori restaurant with a senior colleague from my former company.

We had yakitori, highballs, draft beer, edamame, and more.

It was really delicious, and I had a great time.

Today's words 今日の単語

former以前の、元の

In the evening, I went to a yakitori restaurant with a senior colleague from my former company.

senior colleague（職場の）先輩

With a senior colleague from my old company

colleague は「同僚」。senior を付けると「先輩」になる

raw egg生卵

For lunch, I had rice with natto, and rice with a raw egg on top (tamago kake gohan).

raw は「生の」。刺身は raw fish

draft beer生ビール

We had yakitori, highballs, draft beer, edamame, and more.

イギリスでは draught とも書く

have a great timeとても楽しい時間を過ごす

It was really delicious, and I had a great time.

+0.4 kg Is Just Normal Ups and Downs. Your Heart Rate Came Down from 98 to 89

Today’s numbers

You weighed yourself at 7:09 a.m. That’s two mornings in a row under the same conditions. Now we can finally compare the numbers.

Weight: 77.0 kg. Body fat is 20.3%, visceral fat is 6, muscle is 58.0 kg, and your basal metabolic rate is 1,696 kcal.

That’s 0.4 kg more than yesterday morning’s 76.6 kg. But don’t worry about it. Your weight can easily go up or down by 0.5 to 1 kg in a day, just from water. Last night’s mapo tofu and miso soup had quite a bit of salt. When you eat salt, your body holds on to water, so you often weigh a little more the next morning. Your body fat and muscle barely changed.

The app says you are “7 kg over your standard weight.” But as I said before, our goal is to lose fat while keeping your muscle.

Heart rate

Yesterday it was 98. Today it’s 89. You didn’t drink last night, so the alcohol may really have been the reason. Let’s keep an eye on it.

Things to do today

Weigh yourself again tomorrow morning, at the same time and under the same conditions. After a full week, the average will show us the real trend.
At dinner, drink only half of the soup. Leaving a little miso soup or broth in the bowl cuts down on salt.

After reading your diary and meals

Yakitori with a senior colleague from your old company sounds like a great time. Laughing and eating with old friends is good for your mental health. And even on a night out, you did 100 squats. That’s four days in a row.

Yakitori and edamame are a smart choice, with plenty of protein. The natto and egg at lunch were good, too. Breakfast was only coffee again, though. That’s a missed chance.

You had two kinds of drinks: highballs and draft beer. Yakitori sauce is also salty. So tomorrow morning, your weight and heart rate may both come out higher. That’s just water from the alcohol and salt, so don’t panic. It will go back down in a few days.

The day after a night out, drink more water than usual.

Yakitori and Highballs with a Senior Colleague from My Old Company

With a senior colleague from my old company

🍽 What I ate today

Today's words 今日の単語