神啊,救救我吧...... - 減肥

By Selena
at 2015-10-21T21:20
at 2015-10-21T21:20
Table of Contents
我是否已經詳讀置底文及精華區中的新手專區:(是/否,未詳讀即發問者刪文退回)
是
基本資料
性別:女生
年齡:25
身高:163
體重:66
BMI:25
體脂率:30%(生理前)
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: 水果一盒(芭樂二顆、蘋果二顆、火龍果一顆……)、無糖豆漿一杯(早餐店中杯大小)
午餐:(一個便當,四配菜一主菜,炸的不吃、泡菜水餃*10、韭菜水餃*10 、炒飯一份)
晚餐: 茶葉蛋一顆(過五不食)
其他:(可免填)
水一天至少2000
日常作息時間:(睡眠、工作、...等時間)
7:00起床,最晚23:00睡覺(平日)
10:00起床,最晚24:00睡覺(假日)
生活型態:(上班族、學生、體力工作者、運動員、...)
上班族
健康狀況:(是/否)
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
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)
慢跑+跑走,做一休一,心跳130,時間30分鐘以上
慢跑後or下雨天,會作平板+深蹲一回50秒做三回+仰臥起坐30下
我的問題:(請將您主要的疑問陳述於此)
想減肥到52公斤。(最終希望有線條,但第一階段只希望可以變瘦,失業二個月肥了6公斤……)
想請問這樣的計畫哪裡需要調整,麻煩大家了謝謝!!!
--
Sent from my Windows
--
是
基本資料
性別:女生
年齡:25
身高:163
體重:66
BMI:25
體脂率:30%(生理前)
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: 水果一盒(芭樂二顆、蘋果二顆、火龍果一顆……)、無糖豆漿一杯(早餐店中杯大小)
午餐:(一個便當,四配菜一主菜,炸的不吃、泡菜水餃*10、韭菜水餃*10 、炒飯一份)
晚餐: 茶葉蛋一顆(過五不食)
其他:(可免填)
水一天至少2000
日常作息時間:(睡眠、工作、...等時間)
7:00起床,最晚23:00睡覺(平日)
10:00起床,最晚24:00睡覺(假日)
生活型態:(上班族、學生、體力工作者、運動員、...)
上班族
健康狀況:(是/否)
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
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)
慢跑+跑走,做一休一,心跳130,時間30分鐘以上
慢跑後or下雨天,會作平板+深蹲一回50秒做三回+仰臥起坐30下
我的問題:(請將您主要的疑問陳述於此)
想減肥到52公斤。(最終希望有線條,但第一階段只希望可以變瘦,失業二個月肥了6公斤……)
想請問這樣的計畫哪裡需要調整,麻煩大家了謝謝!!!
--
Sent from my Windows
--
Tags:
減肥
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at 2015-10-26T12:48
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