這樣的飲食菜單可以嗎? - 健身
By Elvira
at 2014-05-12T23:11
at 2014-05-12T23:11
Table of Contents
基本資料
性別:男
年齡:30
身高:164
體重:67
BMI:25.2
體脂率:19~20
參考照片:(可免填,但抱怨自己太壯或肌肉太大塊者必填)
早餐:白饅頭夾蛋+烤地瓜+伯朗咖啡
午餐:公司餐廳..盡量避免麵食.主菜盡量避免炸物
晚餐:烤地瓜1~2條+小七無糖高纖豆漿
其他:每天喝水應該有超過2000cc..很少喝飲料.頂多一星期喝個2~3杯
(不含早上喝的咖啡)
日常作息時間:星期二~日 約十點半睡覺....早上約5點起床!
不過還在習慣.
生活型態:工程師
運動習慣:
1.早上五點起床...約六點踩訓練台. (時間星期二~五)
2.假日練單車...有氧距離約140~150km.山路練習約70~80km
3.一星期會找一天上健身房&上飛輪課程
4.其餘時間在下班會健身(伏地挺身+舉啞鈴)
想問的是...目前體脂希望能降到約15%
請問在飲食菜單或是運動菜單需要修正的呢??
平常有在準備三鐵.所以也會加入慢跑跟游泳.不過目前因為單車有比較care的比賽
幾乎還是以單車為主!謝謝囉...........
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Tags:
健身
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