菜單建議 - 健身
By Frederica
at 2016-05-04T19:24
at 2016-05-04T19:24
Table of Contents
大家好
小弟前陣子分享了自己一日菜單給朋友
同時也想各位大大幫我檢視一下
畢竟小弟充其量也只是離開新手村的一轉戰士
早上四點半 燕麥片 估計一個拳頭那麼多(一份50G 188.5卡 5.6蛋白) 大約快要半個碗公 以及沖泡飲調味(126卡 7.2蛋白)
八點上下(我在早餐店打工) 切邊吐司一片 抹花生醬(100卡) 吃掉
11點半左右 弄午餐 金針菇一 包 青菜大約超市買來一包 取三分之二 義美板豆腐(90.6*3大卡 9.8*3蛋白)(總份量 牛肉麵那種特大碗公八分滿)
先吃半個碗公多一點 休息到一點之後去健身 中途有喝乳清一份(143大卡 30蛋白)
三點再次進食(半個碗公略少)
六點把剩餘的份量 大約一個正常碗滿滿的 吃完
以及 我一整天會喝1000CC 義美無糖豆漿(91*4 8.3*4)
這些都是必吃 並不包含我可能會去買鐵觀音拿鐵 無糖去冰 還是隨手一把堅果 還是看到餐廳有肉包 把肉吃光XDD
粗估我一天 至少會吃到
126+271.8+143+364+(麥片我估算一份吧 我沒有電子秤)+188.5+100 = 至少有1193.3 大卡
5.6+ 7.2+ 29.4 +30 + 33.2= 105.4 我的體重大概在62~64 每公斤*1.5(這樣非常多了) 一天需要 96公克蛋白質
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Sent from JPTT on my iPhone
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號角響 行軍時 血染錦鄉
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健身
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