小胖子三個月的心得 - 減肥
By Xanthe
at 2013-10-31T23:17
at 2013-10-31T23:17
Table of Contents
我是否已經詳讀置底文及精華區中的版規: 是!,未詳讀即發問者刪文退回)
我是否僅能接受讚美,無法接受改善建議: 否!,未回答即發問者刪文退回)
↑以上兩行若未填或刪除,文章就會被刪除。
=============================================================================
2013年2月,考完研究所,恰逢農曆新年,好像是一個完美變胖的好時機。
記得那個時候,體重就這樣來到了人生新高,100。
100欸!100欸!100欸!100欸!100欸!
我考試都沒考過100分!我考試都沒考過100分!我考試都沒考過100分!
當場嚇了一大跳,原來我已經變的這麼胖了!
此時開始一些奇奇怪怪的減肥法,斷斷續續不健康的減到了五月。
2013年5月,也不知道為什麼,一整個心血來潮就跑去測了一下inbody,
才發現這個可怕的事實!RRRRRRRRRRRRRRRRRRRRRRRRRRRR!
http://i.imgur.com/CeipDX6.jpg
體重 :95.1 Kg
體脂肪重:25.2 Kg
肌肉重量:64.4 Kg
礦物質重: 5.5 Kg
體脂肪率:26.5 %
BMI :29.4
當時的我,雖然已經大學四年級了,
但和一群朋友接下了大學最後一個活動,沒辦法落實運動的我,
爬爬PTT,也是我發現了 MuscleBeach版和 Fitness版的時候。
於是我開始爬文,完全了解到以前的減肥不是在減肥,只是在減肌肉。
=================================================================
畢業的那個暑假,7月開始到前一陣子10月中左右,
我開始了我的重訓+有氧生活,
一個禮拜的四天,重訓後直接去游泳。
重訓:8RM 6組
一三:
胸:啞鈴握推、肩推、滑輪夾胸機
腿:深蹲
二四:
背:划船、滑輪下拉
手臂:二頭肌
胸:啞鈴握推(15RM 3組)
完全沒有節食,甚至還開始越吃越多XDDDD!
三個月以後,我,瘦了!
http://i.imgur.com/0JNIaU5.jpg
體重 :85.5 Kg
體脂肪重:18.7 Kg
肌肉重量:62.1 Kg
礦物質重:4.72 Kg
體脂肪率:21.9 %
BMI :26.4
目前持續努力中!
附上一天食物:
早餐 :三明治+黑咖啡 or 豬肉滿福堡+黑咖啡
早點心:小餐包
午餐 :自助餐 (5菜1肉)滿滿一個餐盒+一碗滿滿白飯
午點心:小餐包
晚餐 :自助餐 (5菜1肉)滿滿一個餐盒+一碗滿滿白飯
兩三天吃一次消夜 : 7-11 3件79的維波食品(烤雞翅腿)or炸物or麥克雙牛堡套餐
目前打算增加多一點蛋白質的攝取,
來補充不足的肌肉量。
接下來也會持續努力,重訓跟有氧持續進行!
繼續往型男之路邁進!
--
我是否僅能接受讚美,無法接受改善建議: 否!,未回答即發問者刪文退回)
↑以上兩行若未填或刪除,文章就會被刪除。
=============================================================================
2013年2月,考完研究所,恰逢農曆新年,好像是一個完美變胖的好時機。
記得那個時候,體重就這樣來到了人生新高,100。
100欸!100欸!100欸!100欸!100欸!
我考試都沒考過100分!我考試都沒考過100分!我考試都沒考過100分!
當場嚇了一大跳,原來我已經變的這麼胖了!
此時開始一些奇奇怪怪的減肥法,斷斷續續不健康的減到了五月。
2013年5月,也不知道為什麼,一整個心血來潮就跑去測了一下inbody,
才發現這個可怕的事實!RRRRRRRRRRRRRRRRRRRRRRRRRRRR!
http://i.imgur.com/CeipDX6.jpg
體重 :95.1 Kg
體脂肪重:25.2 Kg
肌肉重量:64.4 Kg
礦物質重: 5.5 Kg
體脂肪率:26.5 %
BMI :29.4
當時的我,雖然已經大學四年級了,
但和一群朋友接下了大學最後一個活動,沒辦法落實運動的我,
爬爬PTT,也是我發現了 MuscleBeach版和 Fitness版的時候。
於是我開始爬文,完全了解到以前的減肥不是在減肥,只是在減肌肉。
=================================================================
畢業的那個暑假,7月開始到前一陣子10月中左右,
我開始了我的重訓+有氧生活,
一個禮拜的四天,重訓後直接去游泳。
重訓:8RM 6組
一三:
胸:啞鈴握推、肩推、滑輪夾胸機
腿:深蹲
二四:
背:划船、滑輪下拉
手臂:二頭肌
胸:啞鈴握推(15RM 3組)
完全沒有節食,甚至還開始越吃越多XDDDD!
三個月以後,我,瘦了!
http://i.imgur.com/0JNIaU5.jpg
體重 :85.5 Kg
體脂肪重:18.7 Kg
肌肉重量:62.1 Kg
礦物質重:4.72 Kg
體脂肪率:21.9 %
BMI :26.4
目前持續努力中!
附上一天食物:
早餐 :三明治+黑咖啡 or 豬肉滿福堡+黑咖啡
早點心:小餐包
午餐 :自助餐 (5菜1肉)滿滿一個餐盒+一碗滿滿白飯
午點心:小餐包
晚餐 :自助餐 (5菜1肉)滿滿一個餐盒+一碗滿滿白飯
兩三天吃一次消夜 : 7-11 3件79的維波食品(烤雞翅腿)or炸物or麥克雙牛堡套餐
目前打算增加多一點蛋白質的攝取,
來補充不足的肌肉量。
接下來也會持續努力,重訓跟有氧持續進行!
繼續往型男之路邁進!
--
Tags:
減肥
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