肥宅減肥作戰 - 健身

By Delia
at 2019-04-26T00:19

Table of Contents

（代PO）
————————————————————

本肥宅決定發個許願文
4/25號體重88.6腰圍100cm
3個月內瘦10公斤體重低於78.6腰圍應該可以低於90cm
減肥方法:
一個禮拜上3~5次健身房
運動內容:
重訓5組一組5X12 分成胸背腿三天一循環(維持肌肉增加基代)
重訓完慢跑半小時約4~5K(燃燒脂肪)
飲食方面:
控制晚上的飲食豆漿+蛋(但是朋友聚會照吃哈哈哈)
先持續一個月後review成果看是否需要修改
另外一提:
如果這次再減肥失敗,發一百份雞排請版友們吃吃吃
有任何減肥指教歡迎討論

補充：失敗請吃樂華夜市口袋名單的雞排
照片為證：
體重
https://i.imgur.com/qZ5x4Tk.jpg

腰圍
https://i.imgur.com/n1MQ180.jpg

-----
Sent from JPTT on my iPhone

--

Tags: 健身減肥

All Comments

By Xanthe
at 2019-04-28T02:49

加油

By Caitlin
at 2019-05-03T02:01

可以改發P幣嗎哈哈加油

By Todd Johnson
at 2019-05-07T23:07

雞排在那邊發？全台都有？

By Skylar DavisLinda
at 2019-05-12T05:21

那你準備失敗了，飲食最重要你卻只提了有跟沒有一樣的
兩句

By Hamiltion
at 2019-05-15T22:26

我也從這體重開始瘦下來的

By Ethan
at 2019-05-16T14:02

一開始的10公斤每天運動控制飲食
一個月就夠了

By Joe
at 2019-05-21T01:32

建議減肥成功發P幣慶祝失敗發雞排
加油

By Lily
at 2019-05-25T08:57

腰圍少我10cm，太輕了

By Anthony
at 2019-05-29T12:37

一個月10公斤是多操啊....

By William
at 2019-06-01T23:38

腰圍好多毛

By Hardy
at 2019-06-05T07:41

一個月10公斤對本身胖的人很容易啦

By Mason
at 2019-06-06T10:25

三個月十公斤還可以啦，先卡位

By Zenobia
at 2019-06-08T10:55

三個月10公斤平均一天熱量赤字850卡，感覺你這計畫有點
難

By Connor
at 2019-06-12T01:10

飲食控制比運動重要

By Erin
at 2019-06-13T21:07

加油！我要加辣的！

By Rosalind
at 2019-06-16T00:32

加油

By Lily
at 2019-06-19T06:40

加辣不切謝謝

By Quintina
at 2019-06-24T03:40

加油，做了就對了

By Olga
at 2019-06-25T11:47

加油

By Wallis
at 2019-06-25T13:06

加辣不切謝謝

By Kama
at 2019-06-26T02:01

加油，先卡位

By Agatha
at 2019-06-27T16:16

等雞排

By Olga
at 2019-07-01T05:20

加油

By Noah
at 2019-07-04T22:34

加油！飲食控制好！

By Callum
at 2019-07-07T06:08

卡雞排

By Audriana
at 2019-07-09T04:39

雞排

By Charlie
at 2019-07-13T14:46

等雞排

By Odelette
at 2019-07-17T14:34

加油注意身心健康

By Olga
at 2019-07-19T14:03

包容友善

By Kristin
at 2019-07-23T04:09

卡雞排

By Zenobia
at 2019-07-24T01:37

推

By Franklin
at 2019-07-26T06:08

卡雞排

By Andrew
at 2019-07-30T10:43

等著見證

By Skylar DavisLinda
at 2019-08-02T10:24

加油

By Franklin
at 2019-08-03T19:49

雞排雞排

By Rae
at 2019-08-08T09:23

卡雞排~~加油！

By Valerie
at 2019-08-12T22:46

加油

By Andy
at 2019-08-14T00:42

卡雞排

By Andy
at 2019-08-16T12:05

加油，卡一個

By Cara
at 2019-08-19T02:50

卡，幫你加油～

By Leila
at 2019-08-22T19:37

建議你參考蓋伊的30日課表，跑不了我就有雞排了

By Andrew
at 2019-08-24T20:03

我的雞排可以現炸嗎？胡椒粉多一點感恩大大
好啦加油！肥宅的人生就是不停的減肥！

By Frederic
at 2019-08-25T23:37

卡雞排

By Emily
at 2019-08-29T12:44

卡個雞排先吃飽才有力氣減

By Sierra Rose
at 2019-08-30T03:20

加油

By George
at 2019-09-01T12:56

卡雞排

By Tracy
at 2019-09-05T01:37

卡雞排~~我要加辣~不要切~謝謝

By Hedda
at 2019-09-05T08:35

加油

By Olive
at 2019-09-06T11:42

卡雞排

By Joseph
at 2019-09-06T23:39

卡雞排

By James
at 2019-09-10T12:46

卡雞排

By Agatha
at 2019-09-13T13:38

卡雞排

By Candice
at 2019-09-14T21:36

卡雞排~ 謝謝

By Joe
at 2019-09-15T08:32

預祝圓滿成功！

By Ursula
at 2019-09-16T21:20

加油

By Yuri
at 2019-09-17T18:15

雞排~

By Caitlin
at 2019-09-20T11:27

卡雞排

By Tracy
at 2019-09-23T00:13

加油～一起減肥！

By Jacky
at 2019-09-25T07:59

加油～～

By Gilbert
at 2019-09-28T03:30

卡

By Megan
at 2019-09-28T18:42

卡雞排喔喔喔

By Tracy
at 2019-10-03T13:03

有雞排! 不過吃真的比運動重要

By Edward Lewis
at 2019-10-07T03:36

加油加油

By Zenobia
at 2019-10-10T10:07

我要雞排

By Ophelia
at 2019-10-14T17:13

雞排

By Hedy
at 2019-10-16T14:53

吃雞排卡一個

By Todd Johnson
at 2019-10-20T00:25

在fitness板發雞排XD 加油!

By Lucy
at 2019-10-20T13:30

卡雞排

By James
at 2019-10-25T08:27

卡雞排

By Edward Lewis
at 2019-10-29T19:20

卡雞排

By Frederic
at 2019-11-01T18:37

雞排！卡

By Emily
at 2019-11-03T11:50

加油

By Ingrid
at 2019-11-05T03:48

卡雞排

By Isabella
at 2019-11-05T06:04

雞排

By Carol
at 2019-11-08T08:42

加油

By Hedwig
at 2019-11-08T16:30

一起加油～

By Donna
at 2019-11-12T23:11

卡

By Ula
at 2019-11-14T21:22

卡

By Aaliyah
at 2019-11-15T14:27

卡雞排

By Candice
at 2019-11-16T10:36

卡雞排

By Hedwig
at 2019-11-21T04:19

卡雞排xD

By Yuri
at 2019-11-21T20:56

卡雞排加油

By Jessica
at 2019-11-22T07:30

我要雞排

By Frederica
at 2019-11-22T21:26

卡，跟你一起減

By Susan
at 2019-11-26T20:02

推，坐等P幣

By Franklin
at 2019-11-27T04:07

卡

By Susan
at 2019-11-28T08:31

雞排卡位

By Lydia
at 2019-12-01T10:18

加油～希望我吃不到雞排

By Frederica
at 2019-12-02T00:02

加油

By Susan
at 2019-12-06T09:16

卡雞排加油

By Suhail Hany
at 2019-12-10T05:46

中辣一份謝謝

By Isla
at 2019-12-11T12:05

推加油~

By Kama
at 2019-12-13T05:42

我不ㄘ炸雞排，給我雞胸肉就好(欸)。祝成功

By Ursula
at 2019-12-14T16:28

替你加油，但期待雞排XD

By Liam
at 2019-12-17T07:26

卡

By Odelette
at 2019-12-17T10:38

卡雞排

By Kumar
at 2019-12-20T08:13

卡加油

By Ula
at 2019-12-22T02:43

加油

By Bennie
at 2019-12-26T18:34

卡雞排
你的毛真多

By Jack
at 2019-12-31T06:09

卡雞排

By Oscar
at 2020-01-03T03:54

加油加油

By Dora
at 2020-01-07T08:40

發這種宏願都覺得好想笑，可以去你的fb po嗎

By Skylar Davis
at 2020-01-08T00:06

一開始就設定多久要瘦多少的注定失敗，不過我看好你
雞排可以要兩份嗎？不要辣要切謝謝

By Joe
at 2020-01-11T09:35

加油

By Joe
at 2020-01-14T13:08

卡

By Erin
at 2020-01-18T10:35

加油一起減！

By Victoria
at 2020-01-18T14:41

卡加油

By Blanche
at 2020-01-21T03:07

加油

By Ula
at 2020-01-22T03:09

祝你達成目標加油加油

By David
at 2020-01-26T13:26

雞排

By Donna
at 2020-01-30T18:28

加油

By Brianna
at 2020-02-01T05:13

卡雞排

By Yuri
at 2020-02-01T08:57

要發雞排了XD

By Anthony
at 2020-02-02T22:13

卡雞排~~~

By Caitlin
at 2020-02-04T13:40

卡雞排

By George
at 2020-02-05T13:39

祝目標達成雞排不切小辣

By Ida
at 2020-02-09T17:18

卡雞排

By Yedda
at 2020-02-11T22:04

中辣

By Caitlin
at 2020-02-12T22:14

加油！！

By Lauren
at 2020-02-13T20:49

加油

By Yuri
at 2020-02-15T23:38

加油，我要派克雞排

By Kristin
at 2020-02-20T13:06

卡祝好運

By Tristan Cohan
at 2020-02-22T06:08

加油！

By Daniel
at 2020-02-25T11:21

卡等雞排

By Rachel
at 2020-02-27T05:35

加油！

By Connor
at 2020-02-28T15:32

我要吃雞排

By Rosalind
at 2020-03-02T18:45

加油，希望我不要吃到你送的雞排

By Rachel
at 2020-03-07T13:51

卡一份

By Iris
at 2020-03-11T05:16

卡位

By Hedy
at 2020-03-11T17:38

卡雞排

By Suhail Hany
at 2020-03-16T03:56

卡雞排 0.0

By Frederica
at 2020-03-17T08:46

身高多高?

By Daniel
at 2020-03-18T19:28

卡雞排，中辣

By Liam
at 2020-03-23T00:22

要不要找個也要減肥的板友對賭好了

By Quintina
at 2020-03-23T09:04

卡雞排不切要辣

By Jake
at 2020-03-24T06:37

卡

By Carol
at 2020-03-25T16:18

卡雞排加油

By Wallis
at 2020-03-27T05:27

卡雞排

By Callum
at 2020-03-29T07:43

卡

By Carol
at 2020-04-01T07:57

可以換舒肥雞胸肉嗎？兩份謝謝

By Isabella
at 2020-04-03T20:04

加油！雖然我有點想吃雞排

By Steve
at 2020-04-06T18:02

來卡一下XD

By Aaliyah
at 2020-04-10T01:17

卡

By Belly
at 2020-04-11T16:29

加油

By Selena
at 2020-04-13T12:43

卡

By Valerie
at 2020-04-13T16:52

卡雞排

By Zenobia
at 2020-04-16T21:43

不行不能發雞排！！！

By Susan
at 2020-04-19T10:19

卡

By Thomas
at 2020-04-20T15:06

卡雞排

By Harry
at 2020-04-22T23:54

加油～可是一個月十公斤真的有點難度，要撐住喔

By Eden
at 2020-04-26T01:57

卡雞排

By Agatha
at 2020-04-26T06:43

一起努力吧

By Thomas
at 2020-04-28T10:53

我也想卡一份，謝謝

By Lucy
at 2020-05-03T08:40

卡雞排

By Hardy
at 2020-05-04T11:37

卡雞排！加油喔喔喔

By Jack
at 2020-05-07T13:00

卡雞排

By Tristan Cohan
at 2020-05-08T09:49

你會成功的。但我也要卡一個 XD

By Hedy
at 2020-05-13T07:58

不要雞排，原po加油

By Andrew
at 2020-05-17T02:30

加油，卡一個

By Ingrid
at 2020-05-18T08:49

加油卡位難得樂華在旁邊

By Tristan Cohan
at 2020-05-19T17:06

卡雞排

By Catherine
at 2020-05-21T15:54

加油！

By Ida
at 2020-05-22T03:58

卡雞排

By Kristin
at 2020-05-27T01:20

卡雞排

By Regina
at 2020-05-27T19:56

卡雞排

By Oscar
at 2020-05-29T22:16

卡雞排

By Dorothy
at 2020-06-03T12:10

加油

By Agatha
at 2020-06-03T21:53

卡雞排

By Ina
at 2020-06-04T00:56

卡雞排

By Joe
at 2020-06-05T02:11

聰明請大家吃雞排大家一起變胖

By Necoo
at 2020-06-05T08:05

加油

By Harry
at 2020-06-07T23:00

卡位

By Ina
at 2020-06-12T03:45

加油

By Elma
at 2020-06-13T16:07

加油

By David
at 2020-06-16T06:31

卡雞排
補推

By Elizabeth
at 2020-06-19T21:47

加油！

By Elma
at 2020-06-23T22:39

推推

By Emma
at 2020-06-28T12:05

卡個雞排一樣下禮拜開始減脂

By Andrew
at 2020-07-03T10:04

純推，加油啊

By Connor
at 2020-07-03T15:46

卡雞排

By Bethany
at 2020-07-04T18:47

肥宅我十公斤花了半年不過剪體脂比減體重重要要不
要去量個現在的體脂？

By Zora
at 2020-07-04T21:02

卡雞排

By Jacob
at 2020-07-06T23:04

等吃雞排...

By Hedy
at 2020-07-09T07:14

雞排要切不要辣～

By Eden
at 2020-07-11T01:29

加油!

By Doris
at 2020-07-13T05:20

卡雞排

By Kristin
at 2020-07-17T18:00

加油

By Zenobia
at 2020-07-21T04:43

卡雞排不過還是一起加油

By Tristan Cohan
at 2020-07-23T04:14

卡雞排，一個月能瘦5公斤就很拼了

By Carolina Franco
at 2020-07-27T01:40

卡雞排

By Damian
at 2020-07-27T04:15

卡雞排

By Queena
at 2020-07-30T14:27

卡

By Tristan Cohan
at 2020-08-03T02:38

卡雞排

By Bethany
at 2020-08-04T01:22

卡

By Freda
at 2020-08-04T14:30

卡

By Iris
at 2020-08-05T15:13

加油~不要雞排

By Carol
at 2020-08-07T19:23

加油

By Kelly
at 2020-08-10T16:23

卡

By Selena
at 2020-08-13T20:27

加油，不要雞排，希望你成功

By Donna
at 2020-08-16T20:51

卡雞排

By Oliver
at 2020-08-20T03:48

不會太拼嗎...但我想吃雞排XD

By Quanna
at 2020-08-20T07:29

雞排+1

By Ophelia
at 2020-08-21T07:32

謝謝雞排

By Kyle
at 2020-08-22T00:03

卡

By Frederica
at 2020-08-24T02:12

加油啊我也要加油

By Thomas
at 2020-08-28T08:13

加油！每天300克深綠蔬菜+88克蛋白質。祝你成功!!!

By Barb Cronin
at 2020-08-29T13:55

雞排謝謝

By Rachel
at 2020-08-31T15:43

先卡雞排我覺得會失敗

By Andy
at 2020-09-03T15:40

加油

By Lydia
at 2020-09-05T10:35

加油﴿?我想吃雞排

By Mia
at 2020-09-05T22:16

卡雞排

By Victoria
at 2020-09-06T13:47

卡雞排

By Kama
at 2020-09-10T15:46

卡雞排

By Daniel
at 2020-09-11T15:05

雞排謝謝

By Lydia
at 2020-09-14T17:49

加油加油

By Tracy
at 2020-09-19T01:50

加油，但還是卡雞排

By Rae
at 2020-09-21T23:27

By Frederic
at 2020-09-23T04:40

推

By Olive
at 2020-09-26T12:57

卡，已經三個月沒吃過雞排的我

By Genevieve
at 2020-09-28T22:20

卡雞排

By Madame
at 2020-10-02T02:29

加油～

By Rosalind
at 2020-10-02T10:03

卡

By William
at 2020-10-05T23:34

卡

By Skylar Davis
at 2020-10-06T10:16

祝你成功運動是為了更美味的餐點共勉之

By Oscar
at 2020-10-08T11:26

卡雞排

By Elma
at 2020-10-12T16:40

卡

By David
at 2020-10-15T04:17

加油～

By Victoria
at 2020-10-18T23:01

加油

By Emma
at 2020-10-20T12:38

卡一起減

By Ula
at 2020-10-24T10:55

卡雞排

By Lauren
at 2020-10-26T02:34

卡一起努力

By Tracy
at 2020-10-29T21:59

加油！不切加辣

By Gilbert
at 2020-10-31T09:39

卡雞排

By Joseph
at 2020-11-01T01:28

卡

By Rebecca
at 2020-11-04T06:44

最重要的飲食真的有講跟沒講一樣

By Skylar DavisLinda
at 2020-11-05T10:49

樂華天使雞排嗎？這我還不推一個？

By Kumar
at 2020-11-07T03:28

卡雞排

By Skylar DavisLinda
at 2020-11-08T23:49

我十公斤都要花一年才減得下來，三個月真的要很拚，你是
看了托哥的影片嗎？純推不雞排

By Gary
at 2020-11-13T17:13

卡一個雞排

By Suhail Hany
at 2020-11-17T14:22

卡還是希望我不會吃到雞排XDD

By Ina
at 2020-11-20T17:02

卡ㄐㄧˉㄆㄞˊ

By Anthony
at 2020-11-21T17:20

卡加油

By Joseph
at 2020-11-24T01:10

卡加油

By Hedwig
at 2020-11-28T01:50

加油！

By Skylar Davis
at 2020-11-30T06:26

卡雞排

By Jake
at 2020-12-05T00:56

加油雞排我就不用了

By Eartha
at 2020-12-07T23:20

存推雞排不用了一起加油!

By Megan
at 2020-12-10T02:51

雞排卡

By Sierra Rose
at 2020-12-13T08:11

去卡位

By Olive
at 2020-12-17T01:31

卡雞排

By Christine
at 2020-12-21T08:10

我要雞排

By William
at 2020-12-22T07:32

三個月瘦10公斤..== 卡雞排

By Victoria
at 2020-12-23T07:29

卡

By Barb Cronin
at 2020-12-25T09:38

達成目標之後的維持才是難

By Eartha
at 2020-12-27T02:58

卡

By Andy
at 2020-12-29T00:20

加油

By Dora
at 2020-12-29T10:32

卡雞排

By Candice
at 2020-12-31T12:20

加油

By Puput
at 2021-01-05T08:13

加油！

By Audriana
at 2021-01-08T16:41

卡跟你一起拼

By Olga
at 2021-01-10T21:29

我不要雞排,但祝你減重成功,我6個月體重掉9公斤,體脂從

By Thomas
at 2021-01-15T15:12

34%掉到24%,重點是持之以恆,把運動融入你的生活

By Jessica
at 2021-01-18T16:05

加油雞排加油

By Andrew
at 2021-01-19T07:54

加油,我不要雞排,覺得健康比較重要,三個月十公斤很艱難!

By Callum
at 2021-01-20T22:46

卡雞排兒

By Oliver
at 2021-01-23T10:00

雞排！

By Sarah
at 2021-01-26T09:21

加油！但還是卡一下雞排

By Enid
at 2021-01-27T19:02

加油！但我是來卡雞排的( ‧ 뜠 ‧ )

By Andrew
at 2021-01-31T11:33

加油！

By Barb Cronin
at 2021-02-02T20:30

加油，但我雞排不加辣不切

By Ethan
at 2021-02-04T17:13

雞排！

By Ivy
at 2021-02-05T09:22

卡雞排

By Jacob
at 2021-02-09T20:01

我想吃雞排，但還是祝你成功！

By Gary
at 2021-02-12T17:54

卡

By Hamiltion
at 2021-02-16T04:53

卡雞排祝你成功

By Jacob
at 2021-02-16T19:25

雞排卡～

By Skylar Davis
at 2021-02-20T09:31

雞排

By Rachel
at 2021-02-23T09:03

預祝成功但一個月10公斤太難啦 4 6差不多

By Hedda
at 2021-02-24T01:56

哼哼，想讓大家變胖嗎？我才不會上當呢！

By Susan
at 2021-02-24T06:37

加油！祝減肥順利成功！

By Susan
at 2021-02-26T00:06

你這體重一個月10公斤很拼欸

By Faithe
at 2021-03-01T00:45

卡

By Joe
at 2021-03-05T10:21

我的要切

By Oscar
at 2021-03-07T18:09

吃雞排囉

By Olive
at 2021-03-10T05:39

加油啊順便卡雞排

By James
at 2021-03-10T16:07

水啦加油

By Catherine
at 2021-03-11T00:30

卡

By Tracy
at 2021-03-12T13:20

卡雞排

By Olive
at 2021-03-13T02:26

雞排

By Charlie
at 2021-03-14T05:59

卡個雞排

By Noah
at 2021-03-19T03:28

樂華我每天經過

By Noah
at 2021-03-19T08:45

雞排

By Vanessa
at 2021-03-22T14:28

卡雞排

By Carol
at 2021-03-24T13:53

加油

By Lauren
at 2021-03-26T09:42

加油

By Lucy
at 2021-03-30T08:26

卡加油

By Agnes
at 2021-04-04T03:22

卡雞排XD

By Poppy
at 2021-04-04T10:03

卡

By Harry
at 2021-04-05T22:04

卡雞排

By Iris
at 2021-04-07T04:18

卡

By Caroline
at 2021-04-08T08:25

卡一個加油

By Hazel
at 2021-04-12T10:32

加油

By Christine
at 2021-04-15T19:49

我要小辣，謝謝XD

By Genevieve
at 2021-04-16T01:06

卡雞排

By Yedda
at 2021-04-17T03:37

卡雞排

By Enid
at 2021-04-21T19:01

雞排

By Poppy
at 2021-04-26T04:55

卡一個雞排！加油啊

By Olive
at 2021-04-30T03:48

不吃雞排，你順利瘦下來更重要

By Carol
at 2021-05-04T12:55

卡個雞排加油

肥宅減肥作戰 - 健身

All Comments

Related Posts

如何讓二頭肌變得更寬 (中文字幕)

可以幫我分析我的inbody嗎

黑咖啡熱量

UAT課程分享

第一次減肥生酮