高體脂女生求教 - 健身
By Dorothy
at 2018-06-01T13:36
at 2018-06-01T13:36
Table of Contents
基本資料
性別:女
年齡:23
身高:166
體重:61
BMI:22.1(BMI低於18.5者禁止發減肥文)
體脂率:31%(若不知道請至保健室、健身房、醫院、藥妝店等處測量,未填必砍)
(女性請註明體脂率量測之際為生理期前、正值生理期、或生理期後)
↑以上資料若未填齊或刪除任一項,文章就會被刪除。
參考照片:(可免填,但抱怨自己太壯或肌肉太大塊者必填)
三餐內容:熱量估算易受餐飲的原物料、份量、製程手法影響,請儘可能量化並描述
例:使用直徑「30~40mm之貢丸或桌球體積」為度量衡參考標準
吃了2貢丸炒A菜,油度還好;吃了3貢丸魯肉.....etc...
早餐:無糖豆漿450ml 茶葉蛋一顆 香蕉一根 起司1片
午餐:自助餐
固定三菜一腿排半碗飯
我自己估約500卡?
https://i.imgur.com/4hIIauq.jpg
晚餐:無糖豆漿400ml 全家三明治或御飯糰擇一
其他:(可免填)
乳清30g
日常作息時間:(睡眠、工作、...等時間)
12點睡 七點起
生活型態:(上班族、學生、體力工作者、運動員、...)
研究生
健康狀況:(是/否)
醫師是否告訴過您,您的心臟有問題,您只能作醫師建議的運動?
當您活動時是否會有胸痛的感覺?
過去幾個月以來,您是否有在未活動的情況下,出現胸痛的情況?
您是否曾因暈眩而失去平衡或意識的情況?
偶爾運動會出現心悸 無力 等低血糖狀況,此時會吃一片口糧餅乾升血糖
您是否有骨骼或關節問題,且可能因活動而惡化?
您是否有因高血壓或心臟疾病而需服藥(醫師處方)?
您是否知道您有任何不適合活動的原因?
您是否知悉自己有任何慢性疾病?
您是否近期動過任何手術?
您是否有其他醫療狀況可能影響運動計劃,如有,請註明:
運動習慣:(有氧運動請「務必」寫明心跳數、持續時間長短、及相關運動史)
每週5天重訓40分鐘,都是做儀器,重量拉到約13-14下快不行程度
每組15下3組換一部位
胸手大腿都會做
腿最多
另每週三至四天滑冰2.5小時(上課1小時練習1.5小時),目前很菜很菜的初學者,但不
大休息,一堂課下來真的快累死
我的問題:(請將您主要的疑問陳述於此)
希望一年後拍畢業照時可以瘦十公斤下來呀......體脂也想到20%
想請問這樣的菜單會不會哪裡不夠呢?重訓因為是學校的健身房所以也沒教練可以問,只
能做儀器,不然其實很想做自由重量
目前有在用mfp紀錄,每天大約吃1500
會滑冰主要是冬奧被羽生結弦圈粉,然後看了他的體重體脂默默就想自殺了,一百七十幾
,53kg跟5%的體脂真是無地自容了QQ
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