該執行作弊日嗎? - 減肥
By Rae
at 2020-02-13T22:44
at 2020-02-13T22:44
Table of Contents
如題
小弟超肥宅本人我正在執行飲食控制想減肥
從不運動的我也買了一組啞鈴在家加減練
目前執行將近三個月的控制
大抵上就是先從拒絕四大開始
四大如:飲料、甜食、炸完以及宵夜。
也開始多吃原型食物少吃加工食品
體重從128.7到現在113.2
體脂從39%到現在36%也有所下降
一開始一個月吃的比較簡單
就是地瓜、水煮蛋、香料煎雞胸、水煮蔬菜
體重掉得比較快,一個月掉七公斤
第二個月因為懶得自己備餐
於是都吃外面或便當,但吃的種類也有控制
便當可能就把配菜吃一吃,飯吃兩三口而已
第二個月體重掉四公斤多
這個月我又開始吃回第一個月那樣的菜單
只是若家中有煎魚或炒玉米會加減吃一點
第三個月也是體重掉四公斤多
在這個過程中為了不要掉太多肌肉量
於是我盡量把每日蛋白質攝取到150g以上
但是熱量方面就比較苦惱,
我BMR大約2250,tdee約2700
上班做四休二,上班日可能就只吃兩餐
本月每天吃300g雞胸 六顆水煮蛋 300g地瓜
補充大約兩份的乳清,蔬菜量則不一定
這樣熱量也才1600大卡上下
而且這樣也真的就飽了
不過這樣也是遠低於BMR
附帶一提我這樣吃沒什麼剝奪感
因為地瓜是甜的可以滿足對甜點需求
而我從小就特別愛吃雞胸跟雞蛋
一天兩份乳清又可以滿足對飲料的慾望
為了不要降基代
我是在思考說還是我平日菜單不變
然後休假時挑一天吃多點熱量(3000大卡?)
不知道可不可行…
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Sent from JPTT on my HMD Global Nokia 7 plus.
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減肥
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