減脂方向請益 - 健身
By Todd Johnson
at 2019-09-19T14:04
at 2019-09-19T14:04
Table of Contents
性別:男
年齡:26
身高:171
體重:97
BMI:33
體脂率:35
三餐內容:
早餐:執行16/8所以沒吃
午餐:公司訂便當
晚餐:3-4顆蛋+1-2片好市多雞腿排或雞胸肉 +一碗冷凍蔬菜 依照當天飢餓程度調整
其他:運動前會塞一根7-11地瓜 重訓後一份乳清
日常作息時間:固定睡6小時左右
生活型態:上班族
運動習慣:重訓80分鐘左右 一週五天
我的問題:
目標為減脂
想要問飲食跟運動菜單兩大方向的檢討
飲食的部分是執行16/8間歇斷食
執行起來也不會痛苦
比較擔心是營養素不足
中午沒辦法一定是吃公司訂的便當
下班後在運動前半小時
會吃一根7-11地瓜避免太餓沒力氣
運動後乳清+晚餐
但這樣一天的蛋白質好像也不到體重的兩倍
運動方面為重訓
胸 背 肩 腿 一天一種
四天一個循環
本身有扁平足的關係所以跑步腳掌會不舒服
滑步機就還行
想知道不加入有氧的減脂成效是不是會慢很多
因為目前都重訓完就沒什麼力氣了
直接跳過有氧XD
想問這樣的飲食跟運動有沒有要改進的地方或更好的方案 先謝謝回答的鄉民了
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Tags:
健身
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