有脂肪肝增肌減脂 - 健身
By Bethany
at 2019-02-21T12:08
at 2019-02-21T12:08
Table of Contents
大家好
我是男生大叔,從去年9月開始在家做自身重訓,
大約是每週二到三次
內容:深蹲(15*6)棒式(60秒*4)仰臥抬腿(捲腹)(10*4)及登山者(15*4)
9月底開始有超慢跑從3000逐漸增加到6000公尺(跑30-40分鐘、每週二到五次不等)。
身高165公分、體重從81到68.6公斤、
體脂率29%到20.5%、內臟脂肪16到11。
骨骼肌率32.2
知道脂肪肝還有輕度到中度之間。
飲食以前是團膳及外面便當,今年一月開始自己煮,
早餐:燕麥片+牛奶或無糖豆漿(300cc)+無調味堅果1份+水煮蛋。
中餐、晚餐:糙米飯(半碗)+大量青菜+1匙橄欖油+豆腐1份或水煮雞胸肉或鮭魚(所有食物不加鹽)
其他:水果每天1-2份+希臘優格。蛋白質每天攝取8-9份。
水:2000-2500
未來將開始上重量訓練課程每週一次,也報名了萵苣2年。
由於自己比較在意脂肪肝以及內臟脂肪過高的問題,現階段是否要以減脂有氧運動比例高一
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