泡芙人減脂請益 - 健身
By Kelly
at 2019-10-15T12:28
at 2019-10-15T12:28
Table of Contents
基本資料
性別:女
年齡:21
身高:162
體重:56
BMI:21
體脂率:34%
(體脂率大概一個月前測量是30%,出國大吃大喝10天後就增加了**)
出國前體脂:
https://i.imgur.com/pPR3a9s.jpg
現在體脂:可怕的數值,下半身胖很多…
https://i.imgur.com/aOOeQR6.jpg
參考照片:看起來就是微肉,基本上不會有人覺得體脂30%以上
https://i.imgur.com/O9iVkiw.jpg
三餐內容:維持大概半年
熱量大概抓1200~1300左右
大餐頻率1/2week
常吃的組合
早餐:
1.兩顆蛋,地瓜100克,花椰菜100克+豆漿
2.乳清優格奇亞籽+藍莓
3.自製鮪魚墨西哥餅+無糖拿鐵
午餐:
1.雞胸肉100克煎炒,青菜一份,荷包蛋
2.自製番茄雞肉義大利麵
義大利麵40-50g,雞胸肉100g,青菜隨便加
下午:戒不掉的無糖拿鐵
晚餐:有時候會不吃看整體熱量
熱量不夠會補充一些蛋白質乳清希臘優格或是鮪魚煎蛋,或青菜吃到飽
日常作息時間:學生,11.睡9.起
健康狀況:良好
運動習慣:
有氧:一個禮拜3-4次
滑步機30分鐘 心跳150
重訓:一直抓不到一個良好的訓練方式也不知道自己有沒有練到最近要上教練課
我的問題:
3月左右有量過一次inbody,在那之前體脂是32(因為以前的飲食習慣非常差又完全不運動
,高糖高油)那時候完全是靠控制飲食瘦下來,身型也改變很多,不是節食是改變成高蛋
白低碳的飲食
https://i.imgur.com/5boRMQV.jpg
隨著我比較鬆懈大餐頻率提高了一點(一個禮拜1次),數值又快速飆回30
想問一下我的數值
在第一次量數值是32靠飲食瘦下來變25
捨棄掉以前每日高糖高油的飲食習慣後,一兩個禮拜吃一次大餐卻變回跟以前差不多的數
值
再一個禮拜放肆大吃後變成從來沒有看過的34%
(說實在我食量也沒有很大,所謂大吃就是變回正常人的飲食,比較高油高碳但沒有大食
怪進食呦)
請問是不是代表著我這半年來都吃錯了呢?
應該要做些什麼改變才可以改變這種易胖體脂呢
有什麼建議想給我的嗎,感謝大家~
--
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健身
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