TDEE計算結果很難達到 - 健身
By Ophelia
at 2021-01-29T20:28
at 2021-01-29T20:28
Table of Contents
※ 引述《b127699315 (b127699315)》之銘言:
: 小弟36歲 64公斤 174公分 中度運動一周4-5次重訓
: TDEE計算出來是2400,如果要增肌肉要多吃200~300
: 等於我每天需要吃2600~2700熱量??
: 請問我這計算沒問題嗎....我每天光是要吃到2200都有點困難了
https://imgur.com/PrYfQI5.jpg
小弟也有類似困擾
身高一樣但更瘦(58kg)
所以想認真增肌一下
看推文都說吃到2600~2700很簡單
但我查全家的便當(新招牌炸雞腿便當)
這麼油也只有574大卡
我平常午晚餐都只吃自助餐(幸運的是難得找得到菜不油又好吃的)
四菜一肉一飯
在fitness板有看到板友的分析可以粗抓650大卡
https://www.ptt.cc/bbs/FITNESS/M.1281353502.A.618.html
這樣子我一天要吃四個便當才能達到2600大卡...
姑且不提外食族早餐消夜要怎麼弄到跟自助餐差不多營養均衡的食物
早餐消夜要吃那麼多... 好難阿
目前是早餐喝杯無糖豆漿+蛋餅之類的
下午茶吃19公克乳清
午晚餐自助餐四菜一肉一飯
宵夜(約10點)吃塊180公克的即時雞胸肉
算一算熱量頂多1900左右...
想請問板友們都吃些什麼健康營養又有熱量的
感謝~
--
: 小弟36歲 64公斤 174公分 中度運動一周4-5次重訓
: TDEE計算出來是2400,如果要增肌肉要多吃200~300
: 等於我每天需要吃2600~2700熱量??
: 請問我這計算沒問題嗎....我每天光是要吃到2200都有點困難了
https://imgur.com/PrYfQI5.jpg
小弟也有類似困擾
身高一樣但更瘦(58kg)
所以想認真增肌一下
看推文都說吃到2600~2700很簡單
但我查全家的便當(新招牌炸雞腿便當)
這麼油也只有574大卡
我平常午晚餐都只吃自助餐(幸運的是難得找得到菜不油又好吃的)
四菜一肉一飯
在fitness板有看到板友的分析可以粗抓650大卡
https://www.ptt.cc/bbs/FITNESS/M.1281353502.A.618.html
這樣子我一天要吃四個便當才能達到2600大卡...
姑且不提外食族早餐消夜要怎麼弄到跟自助餐差不多營養均衡的食物
早餐消夜要吃那麼多... 好難阿
目前是早餐喝杯無糖豆漿+蛋餅之類的
下午茶吃19公克乳清
午晚餐自助餐四菜一肉一飯
宵夜(約10點)吃塊180公克的即時雞胸肉
算一算熱量頂多1900左右...
想請問板友們都吃些什麼健康營養又有熱量的
感謝~
--
Tags:
健身
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