[待批] 紀錄體脂一個月的結果(修正版)
小弟在3/21買了體脂計,3/22開始做記錄,到今天4/22剛好一個月的紀錄
3/22 : 體脂32.6%、體重100.9kg
4/22 : 體脂29.9%、體重95.9kg
30歲男 身高172 基代目前是2036,每天都吃超過基代吃2100-2200
每日菜單4/23修訂版
06:00 : 起床盥洗做暖身操
06:30 : 騎bike(原本23:00騎bike,現在改到早上騎bike一小時)
07:30 : 小七39元早餐 紫米飯糰+左岸咖啡
10:30 : 生菜沙拉一份、蒟蒻米飯糰、無糖高纖豆漿一瓶
13:30 : 家樂氏Special K脆片、脫脂牛奶一瓶
16:30 : 水煮鮪魚或燕麥片+水果+小飯糰
19:30 : 桂格三合一鹹麥片+大燕麥片
22:30 : 水煮蛋蛋白2顆
每天少量多餐控制在一天吃2100~2200卡
菜單基本上大同小異不會變很大加入很油的東西,沒有重訓 正在考慮購入啞鈴
一個月下來體脂只掉2.7%,會不會太少了?
LBM減少0.8公斤 脂肪減少4.2公斤,這樣數值正常嗎?
請大家再批閱一下,看哪裡有不對的地方XD
離標準體重70KG還需要一年的努力!!
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◆ From: 59.121.158.89
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※ 編輯: s032538 來自: 59.121.158.229 (04/23 21:24)
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