瘦不太下來怎麼辦? - 健身
By James
at 2013-03-13T23:27
at 2013-03-13T23:27
Table of Contents
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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
↑此行若未填或刪除,文章就會被刪除。
基本資料
性別:男
年齡:23
身高:183
體重:91
BMI:27
體脂率:24
參考照片:(可免填,但抱怨自己太壯或肌肉太大塊者必填)
三餐內容
早餐:兩片全麥胚芽土司 一個煎蛋 一片火腿 400ml低糖豆漿
午餐:幾乎都外食,約一個雞腿便當熱量
晚餐:晚餐自己煮,不一定都煮一樣的,比例約菜3:肉3:飯/麵4(粗估約700g的量),飲食
非重口味
其他:早午餐之間會吃一片全麥胚芽土司抹30g自製無添加物地瓜泥,
運動前或早上剛起床會吃一根香蕉(一天一根),運動後喝150ml低糖豆漿,
平常不喝飲料,每天喝2500~3000cc水
日常作息時間:每天睡6~7個小時(會午睡),晚上11~2點左右就寢
生活型態:就學中,下課後無事回家小睡一下就去運動了,閒暇時間看書上網做家事
運動習慣:
一個禮拜慢跑10公里/3次,跑速約10~11km/hr(進行約一個月,大概都晚上9~11點運動)
重訓兩次(進行約半年,大概都傍晚5~7點)
激烈籃球一次(下午或晚上)
無測量心跳
我的問題:
想在半年內瘦10公斤肥肉...因為下學期要拍畢業照了~~肉雞的我想變身一下~
留下一個美好的回憶(以後當然會繼續運動的),
但運動至今將近一個月只瘦0.8公斤...
所以來請教看看有沒有更好的方式能健康瘦又瘦的快,
或只需要調整一下上述菜單的地方即可的話請不吝賜教~謝謝
--
Tags:
健身
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