只想維持體重的熱量控制,容易爆表... - 減肥
By Hazel
at 2014-01-20T19:04
at 2014-01-20T19:04
Table of Contents
基本資料
性別:男
年齡:20
身高:170
體重:65
BMI:22.49
體脂率:13~14%
參考照片:(可免填,但抱怨自己太壯或肌肉太大塊者必填)
三餐內容:目前的吃法是一天吃好吃的 一天吃減肥餐
減肥餐的部分
早餐:面包1/4條 無糖豆漿一杯 溫泉蛋一顆or小肉一份
乾麵一份 上面鋪滿青菜+豆漿一杯
午餐:雞胸肉1.5塊/牛排(都瘦肉那種 不是牛小排 自己煎 幾乎沒放油)
一大份自己炒的青菜 地瓜一碗or面包1/4條 甜點(約100卡~200卡)
晚餐:無糖豆漿一杯 溫泉蛋一顆 夏威夷豆五粒/地瓜半碗
其他:(可免填)
日常作息時間:睡眠半夜12點~早上八點
生活型態:學生
健康狀況:(是/否)
醫師是否告訴過您,您的心臟有問題,您只能作醫師建議的運動?否
當您活動時是否會有胸痛的感覺?否
過去幾個月以來,您是否有在未活動的情況下,出現胸痛的情況?否
您是否曾因暈眩而失去平衡或意識的情況?否
您是否有骨骼或關節問題,且可能因活動而惡化?否
您是否有因高血壓或心臟疾病而需服藥(醫師處方)?否
您是否知道您有任何不適合活動的原因?一點點扁平足
您是否知悉自己有任何慢性疾病?否
您是否近期動過任何手術?否
您是否有其他醫療狀況可能影響運動計劃,如有,請註明:否
運動習慣:一天重訓30分鐘+八分鐘電腦人+飛輪30~60分鐘
一天慢跑30分鐘+飛輪30~60分鐘
我的問題:我最胖的時候是112公斤,目前瘦到65打算維持體重就好
基代的部分77.5公斤的時候有量過inbody220 是1653
前幾天去康是美還有學校量是1572左右
順便問一下這樣差了12公斤左右基代降了快100正常嗎?
目前的問題是如果沒有吃雞胸肉跟家裡自己弄的青菜,一天熱量隨便就整個爆表
所以才先用一天家裡吃減肥餐,一天允許自己外食還有跟朋友聚餐,這樣可行嗎?
以我今天吃的為例
早餐 1/8個德國麵包(2xx卡) 吃剩的佛跳牆一碗只吃菜跟料沒喝湯(約300?)
午餐 鼎泰豐,吃的時候沒算,吃完一算發現不得了。
兩個人共吃了小籠包一籠,一份炒飯(小碗六碗分量吧),兩顆芝麻包 飯後還吃了半包薯條
回來一算小籠包一顆100x6>600 一碗炒飯500??三碗>1500 芝麻包不明估200
半包薯條250
這樣我光早餐跟午餐就吃了3000卡,是我有哪裡搞錯嗎
特別是炒飯我google起來說一碗500,所以一份鼎泰豐200塊的炒飯一份有3000卡的意思嗎
這實在太可怕了吧 ...是我有哪裡算錯嗎
那當我發現我已經吃了3000卡,我可以完全不要吃晚餐嗎?
或者是我今天已經吃了那麼多熱量,隔天可以吃稍微低於基代嗎?
雖然每天在家吃減肥餐就可以控制在基代+200左右
問題是我實在不想每天跟青菜還有雞胸肉為伍啊...感覺維持體重維持的好痛苦
跟朋友出去吃飯或跟家人出去吃也都不知道怎麼吃比較好。
另外像我還是會買蛋糕回來吃,問題是一條香帥蛋糕就有2200卡
切八塊一份有200多卡
三天就得吃完,為了維持體重這種東西都不知道怎麼吃了,只能冰冷凍託超過三天
過期繼續吃
如果有維持體重或是減肥中的版友是怎麼買這類東西吃的啊
對我來說吃是第二生命,真的好喜歡吃美食,不過每次只要一算熱量就都什麼都不能吃了
特別是每次看到那些瘦瘦運動量不到我一半的同學整天吃東西不用算熱量的時候
就很感慨....我該怎麼樣繼續享受稍微能吃點好吃的東西,又能維持體重的人生呢?
--
Tags:
減肥
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