體重停滯一個月了 - 健身
By Tom
at 2022-09-03T09:58
at 2022-09-03T09:58
Table of Contents
身高157
六月底開始減肥的時候大概69kg
七月底加入健身房
運動:一週3-5次,一次40分鐘
有氧居多,偶爾重訓+有氧
8/6體重65.7
9/3體重65.5
基代1200左右,Tdee大約1800
(tdee只能參考用?)
我每天抓攝取熱量約1300~1400
水量3000
這一個月的飲食
早餐:蛋+乳清
午餐:如圖
https://i.imgur.com/Bwi6GOq.jpg
這個月三天是跟同事一起訂午餐
我知道吃這些對減肥不好~但偶爾就會想吃
(螺螄粉、酸辣粉、大腸臭臭鍋)
飲料三次,但我都是喝無糖茶類
週末我也不鬆懈,就是菜肉為主
絕不爆碳,早已戒除甜食、零食
晚餐:
吃家裡,家裡煮的就沒特別拍照了,
但平常也是清淡,因為有人有糖尿病,
我也只吃菜肉。
基本上蛋白質攝取我會抓到100g
所以我晚餐也是吃不少肉的
沒吃到的我會補一杯乳清
我的乳清是低卡的,一份大概150卡以內
睡眠:6-8小時
想問大家我哪裡做錯了嗎
還是我自以爲吃的夠少了,其實超多?
希望能找到方式突破卡關,
謝謝大家
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