減脂減重請益 - 健身
By Lily
at 2021-10-06T19:55
at 2021-10-06T19:55
Table of Contents
※ 引述《vm3bp4t6 (sam)》之銘言:
: 基本資料
: 性別:男
: 年齡:26
: 身高:165
: 體重:88
: BMI:32
: 體脂:30
: 三餐內容:
: 早餐:進行168沒吃早餐
: 午餐:各種便當(會去除炸物)飯量減半
: 晚餐:自助餐(飯量減半)會排除炸物
: 其他:有時辦公室有人帶伴手禮就會吃一下,平常沒有買零食的習慣,另外一個月會吃兩
: 次對麥當勞,一次的量大概都是一份餐再單點一個堡還有單點有機會
: 日常作息時間:大約11-12點就寢 隔天5-6點多左右醒來
: 生活型態:上班族
: 健康狀況:甲狀腺亢進(服藥中)目前由自己在監測早晚血壓 收縮壓在130-140 舒張壓8
: 5-90 心跳都在60-80 沒有服用高血壓藥物,另外去年超音波檢查醫生有說脂肪肝大概再
: 中度至重度
: 運動習慣:
: 每天會做簡單的核心運動,來鍛鍊自己平常騎車需要用到的核心肌群,已持續3個月,強
: 度持續增加中
: 棒式(40秒/次 做3次中間間隔10秒)
: 深蹲(25秒/次 做25次中間間隔5秒)
: 登山者(25秒/次 做3次 一次頻率是60下)
: 屈膝碰胸(10下/組 做3組間隔10秒)
: 另外
: 平日會有一天上班前會騎20公里大約一小時的單車心跳平均140,放假會期超過50公里兩
: 小時以上最久超過三小時騎行時間平均 心跳150
: 目前8、9月目前是騎了大約400公里 因為9月有連假回家的關係有一周沒有出去騎車
: 會放上一次20公里和一次50公里以上的騎乘數據給大家參考
: 這是騎行20公里左右的數據和心跳區間
: https://i.imgur.com/QSRl94V.jpg
: https://i.imgur.com/OxWc4n3.jpg
: 50公里
: https://i.imgur.com/NyokVuq.jpg
: https://i.imgur.com/J4je3N2.jpg
: 64公里(爬升500公尺)
: https://i.imgur.com/oJ66wYq.jpg
: https://i.imgur.com/MM0SzNG.jpg
: 我的問題:目前遇到問題是已經騎了大概2個月,但體重體脂什麼的,感覺都變化不大幅
: 度都在0.5以內體重也是來來回回的,但明明9月也就回家和朋友來有吃個兩三餐比較好的
: ,回來就又馬上恢復運動了,想問是不是飲食或運動什麼的還需要再調整
: -----
: Sent from JPTT on my iPhone
目前是打算先靠吃超商一周的低go便當來方便計算熱量,並且每餐會配一杯無糖黑芝麻豆奶以及一根香蕉或是橘子或芭樂
中間如果肚子餓會吃兩個茶葉蛋這樣,目前想說因為不吃早餐也習慣了就繼續維持168
以下是我今天的飲食,今天因為有出去騎車要爬升200多的坡所以有吃了一個地雷的菠蘿奶酥麵包,所以這個應該之後會排除掉,但如果只有只靠兩餐熱量這樣請問會太低嗎?
https://i.imgur.com/w2pGvJU.jpg
https://i.imgur.com/TuG0doG.jpg
https://i.imgur.com/3Fuhv8e.jpg
-----
Sent from JPTT on my iPhone
--
: 基本資料
: 性別:男
: 年齡:26
: 身高:165
: 體重:88
: BMI:32
: 體脂:30
: 三餐內容:
: 早餐:進行168沒吃早餐
: 午餐:各種便當(會去除炸物)飯量減半
: 晚餐:自助餐(飯量減半)會排除炸物
: 其他:有時辦公室有人帶伴手禮就會吃一下,平常沒有買零食的習慣,另外一個月會吃兩
: 次對麥當勞,一次的量大概都是一份餐再單點一個堡還有單點有機會
: 日常作息時間:大約11-12點就寢 隔天5-6點多左右醒來
: 生活型態:上班族
: 健康狀況:甲狀腺亢進(服藥中)目前由自己在監測早晚血壓 收縮壓在130-140 舒張壓8
: 5-90 心跳都在60-80 沒有服用高血壓藥物,另外去年超音波檢查醫生有說脂肪肝大概再
: 中度至重度
: 運動習慣:
: 每天會做簡單的核心運動,來鍛鍊自己平常騎車需要用到的核心肌群,已持續3個月,強
: 度持續增加中
: 棒式(40秒/次 做3次中間間隔10秒)
: 深蹲(25秒/次 做25次中間間隔5秒)
: 登山者(25秒/次 做3次 一次頻率是60下)
: 屈膝碰胸(10下/組 做3組間隔10秒)
: 另外
: 平日會有一天上班前會騎20公里大約一小時的單車心跳平均140,放假會期超過50公里兩
: 小時以上最久超過三小時騎行時間平均 心跳150
: 目前8、9月目前是騎了大約400公里 因為9月有連假回家的關係有一周沒有出去騎車
: 會放上一次20公里和一次50公里以上的騎乘數據給大家參考
: 這是騎行20公里左右的數據和心跳區間
: https://i.imgur.com/QSRl94V.jpg
: https://i.imgur.com/OxWc4n3.jpg
: 50公里
: https://i.imgur.com/NyokVuq.jpg
: https://i.imgur.com/J4je3N2.jpg
: 64公里(爬升500公尺)
: https://i.imgur.com/oJ66wYq.jpg
: https://i.imgur.com/MM0SzNG.jpg
: 我的問題:目前遇到問題是已經騎了大概2個月,但體重體脂什麼的,感覺都變化不大幅
: 度都在0.5以內體重也是來來回回的,但明明9月也就回家和朋友來有吃個兩三餐比較好的
: ,回來就又馬上恢復運動了,想問是不是飲食或運動什麼的還需要再調整
: -----
: Sent from JPTT on my iPhone
目前是打算先靠吃超商一周的低go便當來方便計算熱量,並且每餐會配一杯無糖黑芝麻豆奶以及一根香蕉或是橘子或芭樂
中間如果肚子餓會吃兩個茶葉蛋這樣,目前想說因為不吃早餐也習慣了就繼續維持168
以下是我今天的飲食,今天因為有出去騎車要爬升200多的坡所以有吃了一個地雷的菠蘿奶酥麵包,所以這個應該之後會排除掉,但如果只有只靠兩餐熱量這樣請問會太低嗎?
https://i.imgur.com/w2pGvJU.jpg
https://i.imgur.com/TuG0doG.jpg
https://i.imgur.com/3Fuhv8e.jpg
-----
Sent from JPTT on my iPhone
--
Tags:
健身
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