[討論] 目前卡關了...該怎麼辦????
基本資料
性別:男
年齡:30
身高:170
體重:before 68kg after 2 months 66kg
BMI: before 24 after 23.1
體脂率: before 23% after 20%
內臟體脂: before 6% after 6%
肌肉率: before 36% after 39%
基礎代謝: before 1480 cal after 1580 cal
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
早餐:2% reduced Milk 一杯, 水果一樣, 高纖餅乾, 咖啡一杯
午餐:高纖吐司夾萵苣還有一片里肌肉, 咖啡一杯
午點: 高纖餅乾6~7片
晚餐:雞胸肉或里肌肉或魚肉100g + 綠花椰菜一把水煮, 加水果
健身後一罐蛋白奶: 15g protein + 20g 碳水化合物
日常作息時間:8:00 起床,8:30到學校加早餐, 12:00中餐。18:00吃晚餐
20:00開始運動, 約略2小時內結束。2:00睡覺。
生活型態:學生
運動習慣:1.參照http://www.bodybuilding.com/fun/the-bizzy-diet.html
Work UP Part
HIIT Intervals :
慢跑一分鐘(跑步機 3.0), 快跑一分鐘(跑步機 9.0), 持續20 mins
Weighlifting Circuit: 2 rounds
Barbell Bench Press - 20 磅
20 repsOther
One-Arm Dumbbell Row
20 reps, per arm - 30 磅
Standing Military Press
20 reps - 20 磅
Barbell Curl
20 reps - 25磅
Tricep Dumbbell Kickback
20 reps - 15磅
Jogging-5 min steady state (3.0), 5 min high intensity(6.5)
重複Weighlifting Circuit: 2 rounds
Barbell Bench Press - 20 磅
20 repsOther
One-Arm Dumbbell Row
20 reps, per arm - 30 磅
Standing Military Press
20 reps - 20 磅
Barbell Curl
20 reps - 25磅
Tricep Dumbbell Kickback
20 reps - 15磅
Work Down Part
HIIT Intervals :
快跑一分鐘(跑步機 3.0), 慢跑一分鐘(跑步機 9.0), 持續20 mins
Weighlifting Circuit: 2 rounds
Bodyweight Squat
20-30 reps - 50 磅
Dumbbell Lunges
15 reps - 20 磅
Standing Dumbbell Calf Raise
30-50 reps - 30 磅
Crunches
40 reps - 10 磅
Crunches - Elbows to Knees
40 reps - 10 磅
Cardio Intervals 2: 10 min
Jogging-5 min steady state (3.0), 5 min high intensity(6.5)
重複Weighlifting Circuit: 2 rounds
Bodyweight Squat
20-30 reps - 50 磅
Dumbbell Lunges
15 reps - 20 磅
Standing Dumbbell Calf Raise
30-50 reps - 30 磅
Crunches
40 reps - 10 磅
Crunches - Elbows to Knees
40 reps - 10 磅
基本上一天上半身, 一天下半身, 第三天只有跑步...一直重複
我的問題:
大家好....
小弟開始健身減肥至今有兩個月了...
我身高是170cm, 一開始體重是68kg, body fat 23%
一開始兩禮拜, 每天去GYM, 跑步加健身..
然後開始節食...
發現兩禮拜後...body fat不減反增...冏
很認真研究一下, 才發現不能不吃東西
不吃東西後身體代謝反而會變差...導致更胖
所以之後兩禮拜每天就是正常吃...少吃碳水化合物
加上跑步重訓...體重順利減到66kg, body fat 21%
但最近發現卡關了..又過了一個月..
body一直維持在20%上下...
也有試著增加跑步跟健身的量..
但就是一直掉不下來..請問我哪裡出錯了??
希望大家能幫我解答一下
--
※ 發信站: 批踢踢實業坊(ptt.cc)
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