教練跟我說減脂期不建議喝蛋白粉 求解 - 健身
By Todd Johnson
at 2021-01-31T18:50
at 2021-01-31T18:50
Table of Contents
小弟目前在中國工作
今年因為疫情就想不回台灣給大家添亂了
就趁這段空檔加健身房健身
基本上一週是保持4次的頻率
三餐正常吃,出發前會吃魚油, 鋅片, 精氨酸
然後回家來一杯蛋白粉
下面是目前一個月的體測結果
身高 178
體重 91.5 -> 91.1
胸圍 108 ->110
手臂(左, 右) 35.2, 35.5 -> 36, 35.5
腹部 103.5 ->98.5
體脂率 31.4 ->29.3
內脂 12 -> 12
肌肉量 35.4 ->35
BMI 28.9 ->28.8
基代 1727 ->1729
自己目標就只是想練身體健康的啦
畢竟光是BMI超標就很不健康了
但看到數據難免有點動搖
就有一種, 乾 這麼累怎麼沒什麼變化的感覺XD
還是說其實算很有成效了,對這個數字沒有概念@@"
然後跟這邊的教練討論,他是說不建議喝蛋白粉
他說會有代償效應,減脂的效果會變差
但這塊就看我看YouTube觀念很有落差
一般不是說蛋白質不長胖, 而且有運動應該多吃點才能保住肌肉嗎
另外就是課程上有氧的比重有多一些
比如說練腿,手拿重量做弓箭步下蹲
但同時是後腳往前跨步然後下蹲來回走一趟算一組這樣
等於是重訓同時帶一些有氧
但看一些YouTube像怪獸講堂啊,是說先增肌也能有效減脂
所以這邊就很疑惑
1. 真的不建議喝蛋白粉嗎?
2. 課程偏帶阻力的有氧效果好嗎? 需不需要跟教練討論要不要調整
以上是新手一些小白問題,還請版上巨巨幫忙解惑
------
補充一下平常吃的東西
早餐的話就是燕麥泡熱水, 泡開以後加兩匙奶粉
(最近看了YouTube考慮增加藍莓)
平常的話午餐跟晚餐都是在公司的餐廳吃飯
一飯一湯兩葷兩素
雖然中國的菜都偏油偏鹹, 但我好像每餐都光盤 = ="
如果要出差的話, 因為一些原因中午跟晚餐只能點麥當勞, 肯德基這種的
我大概就是可樂喝半杯, 薯條吃半盒(吃的時候好罪惡啊!!!QwQ)
因為出差算公司的, 一般漢堡會來個安格斯黑牛堡(默...)
然後加點一個炸雞腿把皮剝掉, 想說可以增加蛋白質...
不過現在快過年頻率大約一週一天, 一般都當天來回所以早餐不影響
週末兩天的話午餐就隨意了, 晚餐會點健身餐(就糙米飯+一杯花椰菜+肌胸+一些青菜)
平常不太喝手搖杯或優酪乳之類的
--
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健身
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