挑戰11字腹肌 - 健身
By John
at 2012-06-17T17:08
at 2012-06-17T17:08
Table of Contents
我是否已經詳讀置底文及精華區中的新手專區：是
基本資料
性別：女
年齡：19
身高：159
體重：52
BMI：21
體脂率：22
參考照片：
http://ppt.cc/S02 。半身(上胸沒肉 正在積極鍛鍊胸大肌中)
http://ppt.cc/51K 。全身照 這已經是一年前 待補最近的全身 QAQ
三餐內容（熱量估算易受餐飲的原物料、份量、製程手法影響，請儘可能量化並描述）
早餐：
起士蛋堡(有生菜洋蔥 無美乃滋)+豆漿
or
美式炒蛋(一顆蛋)+生菜+土司兩片+牛奶
or
海帶味噌湯+許多蔥花+白飯一碗 ← -//////- 我好愛這樣吃
午餐：
學校自助餐 三樣菜(一格份量)、一樣肉、飯一碗、湯一碗
or
鲜蔬蘑菇義大利面 (換成紅醬)
or
自己開伙 滷牛肉或雞腿 燙一份青菜 飯一碗 味噌湯-/////-
午點：
藍莓貝果半個/全麥麵包兩片+無糖茶/黑咖啡
晚餐：
沙拉+熱狗/雞翅/茶葉蛋+無糖優格/微甜豆漿
or
燙青菜+一碗有肉的湯
(會把午點的貝果或小七全麥麵包另一半吃了~)
睡前：
一定要喝甜甜的蜂蜜水或牛奶
日常作息時間：
早上七點起床
做早餐或買早餐
休息半小時
八點游泳or慢跑
接下來去上課或整理家裡
如果要上夜班的話中午會咪一下再吃午餐
下午上課
上完課會吃個午點
小夜班會到凌晨1點才下班
所以我通常晚餐會睌一點吃
但就算是小夜
我也會在兩點之前睡
一個禮拜也不排超過兩天的小夜班
生活型態： 學生
運動習慣：
*游泳一小時，心跳數約130~150左右
(比較喜歡游泳 非不得已不跑步 討厭有流汗感的運動)
or
慢跑40分鐘，心跳數約120~150左右
*有去健身房重訓的習慣 菜單不在手邊待補
我的問題：
夏天到了
好想要擁有傳說中的11字腹肌
如果體脂19~20它們會出現嗎 >//////< ?
關於胸部 我看開了
我就練胸大肌讓他能挺一點
變小就變小吧 一切都是命哪 ((菸
--
Tags:
健身
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