請問我這樣吃夠嗎? - 健身
By Edwina
at 2010-06-22T13:13
at 2010-06-22T13:13
Table of Contents
基礎代謝:1225卡(好少 >"<)
三餐內容
早餐: 白飯半碗/全麥吐司一片+燙青菜或炒青菜半盤+荷包蛋+半杯純濃燕麥+一杯黑咖啡
或鐵板麵一份+半杯純濃燕麥+一杯黑咖啡
午餐: 7-11 御飯糰+桂格燕麥
或7-11 關東煮
或50元便當 飯1/3 + 青菜 + 蒸蛋 + 炒冬粉 + 獅子頭1/3顆(主菜)
有時候會買薏仁漿
下午三四點會吃一片全麥吐司+低脂鮮奶
晚餐: 燙青菜一份(運動完後半小時吃)
八點後不吃東西
睡眠: 23:00~23:30左右入睡
生活型態:上班族
每天晚上下班後去運動中心健身房一小時(6點多左右開始)
內容:30分鐘跑步+15~20分鐘交叉機 剩下時間拉筋
回家偶爾舉啞鈴(2公斤)左右各舉50下
睡前偶爾搖呼拉圈2000下
假日游泳或健身房兩小時
內容:40分鐘跑步+30分鐘交叉機+10分鐘划船機+15分鐘重訓(比較像在玩) 剩下時間拉筋
一星期游兩次泳(每次大約750-1000公尺 配合三溫暖+蒸氣+烤箱)
我是六月才決定開始運動減肥的新手
兩個星期下來,我的體重降了1公斤多左右
體脂(上星期剛買才開始量)一星期下來下降2%左右
但是我每天跑步,大小腿好像沒瘦反而肌肉變硬(我回家都有抬腿+按摩一下小腿)
我想要瘦大小腿啊~~~(泣
腰的部分是有變瘦一點,但我的背感覺很厚(我算是胖上班身的體質)
請問一下我的飲食菜單這樣會太少或太多嗎??
還有,如果希望上半身瘦的話 是不是要做重訓比較好?
因為我爬文是知道有氧消耗比較多熱量,但因為我基礎代謝好像偏低
所以要增加基礎代謝的話就必須增加肌肉...
要增加肌肉又必須做重訓...
這樣的話 我的運動方式是不是要再調整???
感覺爬越多文 我的疑問越多啊(暈)
請各位板大們指點迷津!!!!感激不盡>"<
感謝收看!!!m(_ _)m
--
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