體脂肪都降不下來 - 健身
By Una
at 2010-08-24T20:25
at 2010-08-24T20:25
Table of Contents
我是否已經詳讀置底文及精華區中的新手專區:是
基本資料
性別:男
年齡:24
身高:169.5
體重:63.6
BMI:22.1
體脂率:約21.5% (早上起床量)
基代:約1500大卡多一點
三餐內容
早餐:出門運動前會先喝掉一包便利商店賣的快速補充熱量180大卡的果凍,以避免空腹
運動回家後:
黑糖饅頭(220cal) 或 兩片全麥土司(250cal) 二選一 +
火腿一片30cal水煮(包裝上記載) 或 水煮鮪魚罐半罐70cal(瓶裝上記載) 二選一 +
起司一片60cal(包裝上)
低糖豆漿一杯約300cc120cal(包裝上)
水果一碗約100克80cal(網路上查)
平常計熱量,早餐約700~800大卡上下
午餐:白飯一碗半420cal
水煮雞胸肉一片估150cal
青菜一大盤30cal
水煮蛋或是茶葉蛋一顆70~90cal
熱量約600~700大卡
晚餐:滷味一盤,內有冬粉青菜豆干豆皮鴨血,不喝湯,約為300大卡
或是subway六寸,再配一杯茶,熱量也約為300大卡
晚餐吃的量主要是把全日熱量補到約1700cal左右。
其他:沒了,平常都喝白開水居多,喝水量有在注意,每天應該有喝到2000cc
日常作息時間:晚上11:30~12:00就寢,早上六點半起床運動,下午約三點會午睡一小時,
生活型態:學生。
運動習慣:平日每天早上七點到健身房,半小時有氧運動(跑步機或橢圓機),
心跳率都控制在140左右。加上半小時的重量訓練,三天一循環,分別
練「胸、肱三頭、三角」、「二頭、背」、「腹、大小腿」,一組12下
,約練四到五組。
週六下午打籃球兩小時
週日下午跑操場半小時
我的問題:
體脂有點高,肚子有一圈軟肉,想減體脂讓肚子平坦一些,目標是16%左右。
想知道上述的運動及飲食有沒有哪裡可以改進?
我有控制飲食了,平常不吃油,吃東西也過水,而且每日熱量都控制在1700cal
上下,有時候會到1800cal,把主要攝取熱量都分配在白天。運動量也有在注意。
試了約兩三週了,但體脂下降的效果不太明顯,反而體重掉了1.5kg…
而且不知道為啥早上起床量體脂都很高,有時候會衝到將近22%,平日白天有時候
會降到19.5%左右… (我用的是歐姆龍356測量)
自己目測是覺得肚子好像有變小了一些…但跳動的時候肉還是會甩來甩去 囧
請各位幫忙 真的很想減低體脂肪
(已補上熱量計算,若有錯誤的計算請指正,來源大多是網路或是包裝上記載)
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