之前買過一個國外健美選手的online課（？）簡單來說就是 一個月付一筆錢（約臺幣100
0多塊）
然後他會要求你寄身材照給他
並丟給你一份問卷與個人資料要求你填寫、 開這個月的訓練菜單與飲食菜單給你…並會
要求你一週拍照一次與跟他討論各種問題或想法；我有特別跟他說我是哪一國人、想說如
果他知道或許可以比較推薦我們容易買到的食物
由於對方非常壯碩 線條也不錯 不是很乾的那種 所以就好奇嘗試看看 他會開出怎樣的菜
單給我 廢話不多說 貼出來給大家看
飲食菜單（全英文）
Cheat meal once a week one day of your choice.just replace one meal on the pla
n for that day with whatever you want but try not to eat so much that you feel
sick or bloated
Training Day(休息日也一樣只是 減去 the intra-workout這餐)
Meal 1
3 Whole Eggs with 5ml Olive oil and spinach, 25g Whey Isolate with 80g Oats an
d 60g Blueberries?(you can blend this and drink it as I know you don’t have m
uch of an appetite in the mornings)
Supplements with this meal: Multi-vitamin such as Animal Pak (1 serving), VitD
(1 serving) and Fish oils (2000mg) * Keep Fish Oils in fridge so they don’t
oxidize
Meal 2
200g Chicken/Turkey Breast (uncooked weight) with?60g Jasmine or Basmati Ric
e (150g cooked weight),green Vegetables and 20g Cashews
Meal3(pre-workout)-
40g Whey Isolate,65g Oats and1Banana
Train
Intra-workout
Essential aminos(1 Serving) and 7.5g Creatine Monohydrate
30g Highly Branched Cyclic Dxtrin
*I get my Essential aminos from SciTech which you can order online from Dolphi
n Fitness
Meal4(post-workout meal)
200g Extra Lean Steak Mince, 80g喺asmine or Basmati Rice?(200g cooked weight)w
ith 5ml Olive Oil
Meal5-200g Chicken Breast with?200g Sweet Potato,spinach and 10ml Olive Oil
Meal 6
25g Whey Isolate, 200g Fage Fat Free Greek Yogurt and 30g孭lmond or PeanutButt
er with either Water or Unsweetened Almond Milk?(Can either blend it or mix it
up in a mixing bowl and itactually tastes really nice)
Nutritional totals
Protein - 250g
Carbs – 305g
Fats – 70g
*Rest Day diet exactly the same or now minus the Intra-workout drink
*Water Intake: 1 litre with Meal 1 and during workout (with Essential aminos)
and try to have 500ml with all other meals if you can.
* Seasoning: Try and stick to Paprika, Turmeric and Italian herb that are lowe
r in sugar
*No ketchup or soy sauce but you can use Cholula sauce or Franks Hot sauce for
a bit of flavour and some added sodium
*All weight is uncooked weight
其實我覺得他飲食菜單也不會很難準備 只是吃那麼多真的很撐 也很怕 因為碳水頗高（
我體脂率頗高）但他說、你要長肌肉去提高代謝 你就是要有足夠的碳水。
訓練菜單
https://i.imgur.com/ajJ1fWB.jpg
https://i.imgur.com/InBkNDN.jpg
基本上他的訓練菜單其實不會很累 容易達成、他說現階段重量不是最大重點 是姿勢正確
與訓練總次數、所以他都沒寫重量。但當然不能太輕啦。
恩 那時太忙碌 無法遵行 現在想重新再來找他咨詢 執行看看。
--
0多塊）
然後他會要求你寄身材照給他
並丟給你一份問卷與個人資料要求你填寫、 開這個月的訓練菜單與飲食菜單給你…並會
要求你一週拍照一次與跟他討論各種問題或想法；我有特別跟他說我是哪一國人、想說如
果他知道或許可以比較推薦我們容易買到的食物
由於對方非常壯碩 線條也不錯 不是很乾的那種 所以就好奇嘗試看看 他會開出怎樣的菜
單給我 廢話不多說 貼出來給大家看
飲食菜單（全英文）
Cheat meal once a week one day of your choice.just replace one meal on the pla
n for that day with whatever you want but try not to eat so much that you feel
sick or bloated
Training Day(休息日也一樣只是 減去 the intra-workout這餐)
Meal 1
3 Whole Eggs with 5ml Olive oil and spinach, 25g Whey Isolate with 80g Oats an
d 60g Blueberries?(you can blend this and drink it as I know you don’t have m
uch of an appetite in the mornings)
Supplements with this meal: Multi-vitamin such as Animal Pak (1 serving), VitD
(1 serving) and Fish oils (2000mg) * Keep Fish Oils in fridge so they don’t
oxidize
Meal 2
200g Chicken/Turkey Breast (uncooked weight) with?60g Jasmine or Basmati Ric
e (150g cooked weight),green Vegetables and 20g Cashews
Meal3(pre-workout)-
40g Whey Isolate,65g Oats and1Banana
Train
Intra-workout
Essential aminos(1 Serving) and 7.5g Creatine Monohydrate
30g Highly Branched Cyclic Dxtrin
*I get my Essential aminos from SciTech which you can order online from Dolphi
n Fitness
Meal4(post-workout meal)
200g Extra Lean Steak Mince, 80g喺asmine or Basmati Rice?(200g cooked weight)w
ith 5ml Olive Oil
Meal5-200g Chicken Breast with?200g Sweet Potato,spinach and 10ml Olive Oil
Meal 6
25g Whey Isolate, 200g Fage Fat Free Greek Yogurt and 30g孭lmond or PeanutButt
er with either Water or Unsweetened Almond Milk?(Can either blend it or mix it
up in a mixing bowl and itactually tastes really nice)
Nutritional totals
Protein - 250g
Carbs – 305g
Fats – 70g
*Rest Day diet exactly the same or now minus the Intra-workout drink
*Water Intake: 1 litre with Meal 1 and during workout (with Essential aminos)
and try to have 500ml with all other meals if you can.
* Seasoning: Try and stick to Paprika, Turmeric and Italian herb that are lowe
r in sugar
*No ketchup or soy sauce but you can use Cholula sauce or Franks Hot sauce for
a bit of flavour and some added sodium
*All weight is uncooked weight
其實我覺得他飲食菜單也不會很難準備 只是吃那麼多真的很撐 也很怕 因為碳水頗高（
我體脂率頗高）但他說、你要長肌肉去提高代謝 你就是要有足夠的碳水。
訓練菜單
https://i.imgur.com/ajJ1fWB.jpg
https://i.imgur.com/InBkNDN.jpg
基本上他的訓練菜單其實不會很累 容易達成、他說現階段重量不是最大重點 是姿勢正確
與訓練總次數、所以他都沒寫重量。但當然不能太輕啦。
恩 那時太忙碌 無法遵行 現在想重新再來找他咨詢 執行看看。
--
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