晚餐減量卻胖了! - 健身
By Donna
at 2013-12-03T10:52
at 2013-12-03T10:52
Table of Contents
我是否已經詳讀置底文及精華區中的新手專區:是
↑此行若未填或刪除,文章就會被刪除。
基本資料
性別:女
年齡:29
身高:162
體重:53.2
BMI:20(BMI低於18.5者禁止發減肥文)
體脂率:28.6(生理期前)
基代:1275
參考照片:(可免填,但抱怨自己太壯或肌肉太大塊者必填)
早餐:7-11三角飯糰or三明治+黑咖啡
午餐:滷雞腿便當or排骨便當,飯只吃一半
晚餐:蒟蒻麵+低熱量零食
其他:下午餓會吃RITZ起士餅乾一包(一包100卡)or起士片2-3片or香蕉一根
日常作息時間:早上8:30起床,晚上12:00睡
生活型態:朝九晚五上班族
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?否
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:
一週六天,四天有氧,二天重訓
有氧:Chalene Johnson的Turbo Fire健身操,30-60分鐘不等,心跳130-150間,五個月
(http://www.beachbody.com/product/fitness_programs/turbofire.do)
重訓:Chalene Johnson的重訓系列,就是基本的啞鈴重訓(8磅),40分鐘/次,一個月
我的問題:
我的基代是1275卡,瘦身五個月期間,前四個月沒特別控制飲食,還會吃泡麵零食,就
這樣瘦了2.5kg,54.5->52kg,然後就停滯,所以這個月想說晚餐少吃一點,再加入重訓,
但晚上沒什麼事,離睡覺的時間又很久,一邊看電影韓劇不吃零食太痛苦,所以為了不
讓熱量爆表,我的計策是蒟蒻麵+低熱量零食(蔬果脆片50g+掬水軒純麥高纖蘇打餅一包
+蒟蒻干一把+純黑糖塊一塊)=約560卡,這樣吃完一輪覺得自己吃進太多東西,也不會
想再吃了,這樣每天總熱量可以控制在1500卡左右,但這個月卻不瘦反胖?52->53.2kg,
由於這個月幾乎住員工宿舍,體脂計放在老家還沒量,但我相信一定有增無減,因為肚子
肉變多了...
我的疑問是,我知道晚餐是我最大的問題,但以總熱量+運動量來說,沒有不瘦的道理啊
,然後明天又跟朋友約好吃吃到飽(一個月一次的犒賞)...很怕意志力一去不復返...
請各位大大指教,到底該如何突破現況?感恩。
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All Comments
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