減肥一個月體重完全不變正常嗎? - 健身
By Ula
at 2022-09-05T09:56
at 2022-09-05T09:56
Table of Contents
6/12受了友人邀請,去看了夢想盃,被台上氛圍燒到後決定開始減肥,大概是從6/20開始
。
要純看數據的話大概是這個樣子
181/91.5/27% 28歲
https://i.imgur.com/6yuSAbO.jpg
照鏡子是這個樣子
https://i.imgur.com/SlVfeil.jpg
我的方法是從6/20~7/31這40天
用168+高蛋白低碳 每天一定自己備餐
週日會吃一餐稍微放縱一些的
油的話就是橄欖油or肉或魚本身的油
沒特別計算熱量到很細
但一定赤字在300-500之間
還有蛋白質每天一定要吃到150G
訓練的話就是一周重4天(約90分鐘)+週日美式足球練球
沒特別做有氧,但唯一一天的練球日強度是很高的
這是7月滿一個月
https://i.imgur.com/1XBmT1f.jpg
這是8月
https://i.imgur.com/j0sgXm7.jpg
9月一開始
https://i.imgur.com/dSGu5t7.jpg
然後拖到上週才量的數據(雖然機器不一樣)
https://i.imgur.com/VO8ubxy.jpg
心得:
整個減脂期2個半月下來,
真心體會到"吃7分練3分"這件事。
雖然說以前是職業運動員,但在營養方面的知識,教育球員這方面台灣是真的忽略很多。
以前只知道要喝高蛋白吃蛋白質,但沒人告訴我們為什麼要吃、要怎麼吃。
但至少在控制這段期間,以前鍛鍊的意志力,幫助是非常大的。
建議原po可以再重新檢視一次看有沒有漏掉的熱量,或是控制時間看看(不知道這樣建議
對不對)
還有半年時間,希望有機會練到覺得自己有資格站上台。
謝謝收看
--
。
要純看數據的話大概是這個樣子
181/91.5/27% 28歲
https://i.imgur.com/6yuSAbO.jpg
照鏡子是這個樣子
https://i.imgur.com/SlVfeil.jpg
我的方法是從6/20~7/31這40天
用168+高蛋白低碳 每天一定自己備餐
週日會吃一餐稍微放縱一些的
油的話就是橄欖油or肉或魚本身的油
沒特別計算熱量到很細
但一定赤字在300-500之間
還有蛋白質每天一定要吃到150G
訓練的話就是一周重4天(約90分鐘)+週日美式足球練球
沒特別做有氧,但唯一一天的練球日強度是很高的
這是7月滿一個月
https://i.imgur.com/1XBmT1f.jpg
這是8月
https://i.imgur.com/j0sgXm7.jpg
9月一開始
https://i.imgur.com/dSGu5t7.jpg
然後拖到上週才量的數據(雖然機器不一樣)
https://i.imgur.com/VO8ubxy.jpg
心得:
整個減脂期2個半月下來,
真心體會到"吃7分練3分"這件事。
雖然說以前是職業運動員,但在營養方面的知識,教育球員這方面台灣是真的忽略很多。
以前只知道要喝高蛋白吃蛋白質,但沒人告訴我們為什麼要吃、要怎麼吃。
但至少在控制這段期間,以前鍛鍊的意志力,幫助是非常大的。
建議原po可以再重新檢視一次看有沒有漏掉的熱量,或是控制時間看看(不知道這樣建議
對不對)
還有半年時間,希望有機會練到覺得自己有資格站上台。
謝謝收看
--
Tags:
健身
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