目前這樣可行嗎? - 健身
By Kristin
at 2010-07-12T00:34
at 2010-07-12T00:34
Table of Contents
基本資料
性別:男
年齡:28
身高:167
體重:72.8
BMI:26.2(BMI低於18.5者禁止發減肥文)
體脂率:16.5%(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)
參考照片:抱歉個人不上像 所以沒有真相XD
三餐內容
為了容易控制熱量
多以小7的東西為主
早餐:御飯糰1個+三明治義式辣烤雞1個+無糖高纖豆漿1盒
有時候是御飯糰2個+無糖高纖豆漿1盒
午餐:叫便當(三菜一主食)喀光光
或者小7的燕麥雞腿飯+無糖豆漿1盒
晚餐:小7的生菜沙拉(陽光蕃茄)+和風醬+御飯糰1個+蘋果1顆
中午如果是吃便當 那飯糰就不吃了
其他:下午3點半左右會先喝個桂格大燕麥片(280毫升那種)
跑步完則喝一包威德白葡萄口味
禮拜日禮拜一沒運動
會吃兩餐(早午餐跟晚餐)
就是便當一個+無糖豆漿吃兩餐
晚上9點再喝一瓶桂格大燕麥片
日常作息時間:8點上班 所以大概7點半起床
下午會抽空班時跑步
晚上九點下班 約1點或2點就寢
生活型態:公務員 平常不坐電梯盡量爬樓梯
運動習慣:2.4.6先作伏地挺身30下X3 仰臥起坐30下X3
接著時速10公里跑35分鐘約5800左右
3.5則是時速10.5公里跑48分鐘
晚上在家閒閒沒事會作滾輪
大概都是20下作個3組
我的問題:個人的疑問是 我這樣基代應該是多少?
用歐姆龍(前陣子康式美特價1999那台)測出來的是1598
用RE大給的公式算出來是1682
我是都會吃到約1700或1800比較保險啦
不過我對這樣吃營養夠不夠有點疑問
所以想請教一下三餐這樣行不行?
另外我的體脂肪是不是儀器有誤差?
因為我的BMI實在是........太高了.........
另外以上菜單跟運動量執行一個月以後
原本體重74.6 體脂肪17.8%
變成現在的72.8 16.5%
我用置底文的公式算過以後 目標是12月底把體脂肪降到10-12%
那我這樣的有氧強度夠嗎? 還是應該再加強一點?
或者該弄個啞鈴回家在運動菜單裡加入無氧運動?
抱歉問題有點雜亂
請教各位了
--
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