瘦不下來怎麼辦 - 健身
By Ursula
at 2014-12-09T22:39
at 2014-12-09T22:39
Table of Contents
基本資料
性別:男
年齡:26
身高:176.5
體重:77.0
BMI:24.7
體脂率:23%
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:
1.摩斯漢堡(番茄吉士蛋堡+大杯冰紅茶)
2.攤販的鮪魚飯糰+光泉低糖豆漿/桂格鮮奶燕麥
3.奶油捲麵包+光泉低糖豆漿/桂格鮮奶燕麥
奶油捲麵包 http://ppt.cc/rA5V
桂格鮮奶燕麥 http://ppt.cc/4fsS
光泉低糖豆漿 http://ppt.cc/EZks
午餐:
1.大的乾意麵+貢丸湯
2.主菜(排骨/雞腿/燒鴨/叉燒...)+三個青菜+1.5碗白飯+湯
3.牛肉燴飯/什錦炒麵一盤
點心:(17:00左右吃)
1.車輪餅2個
2.水煎包2個
3.米糕1個
4.麵包2個
5.蒸餃10個
晚餐:(20:00左右吃)
1.10個鍋貼+魚丸湯
2.燒臘店的各式餐點(燒鴨/鴨腿/叉燒...)
3.大碗湯麵 http://www.tcma.gov.tw/userfiles/images/9--2_10106.jpg
4.鬍鬚張大魯肉飯+炸排骨+四神湯
平均每天喝一杯手搖杯(各種茶少冰微糖)
平均每天吃一種水果 橘子/芭樂/蘋果/火龍果/香蕉 1個
其他:
因為上班都坐著用電腦,常常買一些糖果/口香糖之類的吃提神
可能會買(義美牛奶糖/EXTRA口香糖/黃金糖/嗨揪)之類的,大概一天吃其中1種
我水喝蠻多的,大概都有2500cc
日常作息時間:
08:20 起床
09:00 到公司
12:00 去外面吃午餐
12:50 玩手機
13:10 睡午覺
13:30 上班
17:00 點心時間
18:30 開始加班
19:00~19:30 下班
20:00 晚餐
21:00 可能去健身房
22:30 洗完澡開始玩電腦或看書
01:00 躺在床上玩手機
01:30 睡覺
生活型態:上班族
健康狀況:
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:否
我前陣子去看中醫,醫生覺得我很健康,血壓也蠻正常的
運動習慣:(有氧運動請「務必」寫明心跳數、持續時間長短、及相關運動史)
1.跑步機大概時速8.5~9 跑35分鐘左右 (2~3次/每周)
2.練背部(坐著往下拉的那種 60 lbs) (2次每周)
3.練上大腿/後大腿 (有點難描述...) (2次每周)
4.前胸(坐著往上推的 單邊25 lbs) (2次每周)
我的問題:(請將您主要的疑問陳述於此)
大概練了1.5個月,沒什麼變瘦/變胖,我看了版上的菜單
覺得我吃太多了,可是不吃肚子會很餓,尤其開始運動後食量變更大.....
我希望我可以吃少一點,可是又不想因肚子餓影響工作效率,有辦法嗎@@
另外我有試著吃自助餐吃一大堆青菜跟飯還有湯不吃肉,吃到很撐
可是下午兩點多就肚子很餓......
拜託大家給我一點建議!!!!!!!
--
性別:男
年齡:26
身高:176.5
體重:77.0
BMI:24.7
體脂率:23%
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:
1.摩斯漢堡(番茄吉士蛋堡+大杯冰紅茶)
2.攤販的鮪魚飯糰+光泉低糖豆漿/桂格鮮奶燕麥
3.奶油捲麵包+光泉低糖豆漿/桂格鮮奶燕麥
奶油捲麵包 http://ppt.cc/rA5V
桂格鮮奶燕麥 http://ppt.cc/4fsS
光泉低糖豆漿 http://ppt.cc/EZks
午餐:
1.大的乾意麵+貢丸湯
2.主菜(排骨/雞腿/燒鴨/叉燒...)+三個青菜+1.5碗白飯+湯
3.牛肉燴飯/什錦炒麵一盤
點心:(17:00左右吃)
1.車輪餅2個
2.水煎包2個
3.米糕1個
4.麵包2個
5.蒸餃10個
晚餐:(20:00左右吃)
1.10個鍋貼+魚丸湯
2.燒臘店的各式餐點(燒鴨/鴨腿/叉燒...)
3.大碗湯麵 http://www.tcma.gov.tw/userfiles/images/9--2_10106.jpg
4.鬍鬚張大魯肉飯+炸排骨+四神湯
平均每天喝一杯手搖杯(各種茶少冰微糖)
平均每天吃一種水果 橘子/芭樂/蘋果/火龍果/香蕉 1個
其他:
因為上班都坐著用電腦,常常買一些糖果/口香糖之類的吃提神
可能會買(義美牛奶糖/EXTRA口香糖/黃金糖/嗨揪)之類的,大概一天吃其中1種
我水喝蠻多的,大概都有2500cc
日常作息時間:
08:20 起床
09:00 到公司
12:00 去外面吃午餐
12:50 玩手機
13:10 睡午覺
13:30 上班
17:00 點心時間
18:30 開始加班
19:00~19:30 下班
20:00 晚餐
21:00 可能去健身房
22:30 洗完澡開始玩電腦或看書
01:00 躺在床上玩手機
01:30 睡覺
生活型態:上班族
健康狀況:
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:否
我前陣子去看中醫,醫生覺得我很健康,血壓也蠻正常的
運動習慣:(有氧運動請「務必」寫明心跳數、持續時間長短、及相關運動史)
1.跑步機大概時速8.5~9 跑35分鐘左右 (2~3次/每周)
2.練背部(坐著往下拉的那種 60 lbs) (2次每周)
3.練上大腿/後大腿 (有點難描述...) (2次每周)
4.前胸(坐著往上推的 單邊25 lbs) (2次每周)
我的問題:(請將您主要的疑問陳述於此)
大概練了1.5個月,沒什麼變瘦/變胖,我看了版上的菜單
覺得我吃太多了,可是不吃肚子會很餓,尤其開始運動後食量變更大.....
我希望我可以吃少一點,可是又不想因肚子餓影響工作效率,有辦法嗎@@
另外我有試著吃自助餐吃一大堆青菜跟飯還有湯不吃肉,吃到很撐
可是下午兩點多就肚子很餓......
拜託大家給我一點建議!!!!!!!
--
Tags:
健身
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