減肥營養攝取請教 - 健身
By Blanche
at 2015-08-09T20:01
at 2015-08-09T20:01
Table of Contents
本標題專供對於本身的減肥計畫有疑問,希望其他版友提供減肥建議用
請按照以下格式填寫,未詳細填寫者刪文退回
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我是否已經詳讀置底文及精華區中的新手專區:是(是/否,未詳讀即發問者刪文退回)
↑此行若未填或刪除,文章就會被刪除。
基本資料
性別:男
年齡:30
身高:172
5月28號 減肥前
體重:93.5
BMI:32(BMI低於18.5者禁止發減肥文)
內臟脂肪:16
體脂率:28.5
8/9號 減肥至今
體重:84.5
BMI:28.6(BMI低於18.5者禁止發減肥文)
內臟脂肪:13
體脂率:25.6(若不知道請至保健室、健身房、醫院、藥妝店等處測量,未填必砍)
(女性請註明體脂率量測之際為生理期前、正值生理期、或生理期後)
↑以上資料若未填齊或刪除任一項,文章就會被刪除。
三餐內容:熱量估算易受餐飲的原物料、份量、製程手法影響,請儘可能量化並描述
例:使用直徑「30~40mm之貢丸或桌球體積」為度量衡參考標準
吃了2貢丸炒A菜,油度還好;吃了3貢丸魯肉.....etc...
早餐:義美無糖 or 低糖豆漿500ml
桂格大燕麥片一份37g
180kcal~220kcal+133kcal
= 313kcal~353kcal
午餐:
公司訂 滷排骨、油雞腿、燒鴨腿、脆 皮燒肉
便當: 肉類 1.去皮吃瘦肉的部份
2.炸過的不吃、
純肉去骨重部份:
40 80g 粗估200250kcal
青菜:純炒青菜80130g
豆乾、玉米、馬鈴薯都不吃
100170kcal
白飯:微微有醬汁 皆約160g
粗估:300kcal
200+100+300=600kcal
250+170+300=720kcal
晚餐:a:自助餐
肉類:只吃瘦肉90110g
(炒豬肉片、水煮肉片)
炒青菜 :熟重230g
油脂看不太出來的
白飯:160g 300kcal
B:龍X魚丸 魯雞腿飯
雞腿110g
實際食用部份=>去皮去骨後70g 算200kcal
白飯(要求飯少):160g
有滷汁 300kcal+100kcal
青菜(飯少多一菜):250g
同上,一份50g約240~280卡
其他:平常喝無糖茶飲
下午肚子餓時
吃一小包雜糧餅乾
(約快100卡)
日常作息時間:晚上11點20分左右睡覺,早上7點30起床
生活型態: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:
運動習慣:減肥前
慢跑一週兩三次8.6KM/70min
減肥飲食控制時
為了怕意志力不足所以停止運動
睡眠保持足夠七小時以上,工作上的勞力優先,若是覺得力量不足再慢慢增加運動訓練。
反正之後也要慢慢練身體,所以等再瘦個五公斤再開始慢慢運動。
我的問題:
目標75kg
營養攝取上來說,日常飲食有需要再做調整嗎?
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