[討論] 還是減到LBM
小弟目前正在努力減脂中
也很努力控制熱量攝取
以及認真做有氧
一個禮拜至少三次~六次有氧
(跑步或腳踏車)
也有稍微重訓
但是仍是不免殺到平民
目前脂肪與LBM比例是
2:1
體重下降速度約 一個月一公斤
以下為餐點攝取
立頓奶茶250 + 沙其馬 兩塊 ==> 330 卡 早餐
紅茶750 + 蛋餅吐司之類早餐類 ==> 約350 卡 午餐
欣欣餅乾7塊==> 330卡 下午茶
約300 卡(不定) => 晚餐
250~300(可能是餅乾或乳清) ==> 消夜 (八點~九點攝取)
吃的方面沒特別控制熱量攝取種類
只有控制總熱量(一定會超過基礎代謝)...
但還是誤殺了平民,我這樣是哪邊有出錯誤呢???
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◆ From: 61.227.237.224
※ 編輯: a00199bcd 來自: 61.227.237.224 (09/21 12:37)
→
09/21 12:38, , 1F
09/21 12:38, 1F
控制好總熱量不行嗎??
控制好總熱量就可以了...
難道何種熱量來源有差異???
※ 編輯: a00199bcd 來自: 61.227.237.224 (09/21 12:40)
推
09/21 12:40, , 2F
09/21 12:40, 2F
但是總熱量沒出錯誤...
※ 編輯: a00199bcd 來自: 61.227.237.224 (09/21 12:41)
→
09/21 12:42, , 3F
09/21 12:42, 3F
推
09/21 12:43, , 4F
09/21 12:43, 4F
→
09/21 12:43, , 5F
09/21 12:43, 5F
怕蛋白質攝取太少,直接拿乳清補充...
而且乳清也有熱量...
※ 編輯: a00199bcd 來自: 61.227.237.224 (09/21 12:44)
→
09/21 12:46, , 6F
09/21 12:46, 6F
→
09/21 12:46, , 7F
09/21 12:46, 7F
→
09/21 12:49, , 8F
09/21 12:49, 8F
→
09/21 12:50, , 9F
09/21 12:50, 9F
→
09/21 12:51, , 10F
09/21 12:51, 10F
→
09/21 12:56, , 11F
09/21 12:56, 11F
→
09/21 12:57, , 12F
09/21 12:57, 12F
推
09/21 12:57, , 13F
09/21 12:57, 13F
推
09/21 13:02, , 14F
09/21 13:02, 14F
→
09/21 13:06, , 15F
09/21 13:06, 15F
→
09/21 13:07, , 16F
09/21 13:07, 16F
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09/21 13:43, , 17F
09/21 13:43, 17F
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09/21 13:49, , 18F
09/21 13:49, 18F
→
09/21 14:31, , 19F
09/21 14:31, 19F
→
09/21 14:51, , 20F
09/21 14:51, 20F
→
09/21 14:51, , 21F
09/21 14:51, 21F
→
09/21 16:31, , 22F
09/21 16:31, 22F
→
09/21 17:03, , 23F
09/21 17:03, 23F
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09/21 17:12, , 24F
09/21 17:12, 24F
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09/21 17:14, , 25F
09/21 17:14, 25F
我是說減下的
例如我減下 3kg
會減下 2kg 脂肪 1kg LMB
※ 編輯: a00199bcd 來自: 61.227.237.224 (09/21 18:37)
推
09/21 18:46, , 26F
09/21 18:46, 26F
推
09/21 19:00, , 27F
09/21 19:00, 27F
→
09/21 19:01, , 28F
09/21 19:01, 28F
→
09/21 19:02, , 29F
09/21 19:02, 29F
推
09/21 19:14, , 30F
09/21 19:14, 30F
→
09/21 19:15, , 31F
09/21 19:15, 31F
→
09/21 19:17, , 32F
09/21 19:17, 32F
→
09/21 19:18, , 33F
09/21 19:18, 33F
→
09/21 19:19, , 34F
09/21 19:19, 34F
推
09/21 19:35, , 35F
09/21 19:35, 35F
→
09/21 19:38, , 36F
09/21 19:38, 36F
→
09/21 19:38, , 37F
09/21 19:38, 37F
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09/21 19:39, , 38F
09/21 19:39, 38F
→
09/21 19:40, , 39F
09/21 19:40, 39F
→
09/21 19:41, , 40F
09/21 19:41, 40F
→
09/21 19:43, , 41F
09/21 19:43, 41F
→
09/21 19:44, , 42F
09/21 19:44, 42F
→
09/21 19:45, , 43F
09/21 19:45, 43F
→
09/21 19:52, , 44F
09/21 19:52, 44F
→
09/21 22:35, , 45F
09/21 22:35, 45F
推
09/22 08:41, , 46F
09/22 08:41, 46F
→
09/22 11:22, , 47F
09/22 11:22, 47F
→
09/22 12:29, , 48F
09/22 12:29, 48F
→
09/22 12:30, , 49F
09/22 12:30, 49F
推
09/22 15:33, , 50F
09/22 15:33, 50F
推
09/22 17:58, , 51F
09/22 17:58, 51F
→
09/22 20:34, , 52F
09/22 20:34, 52F
→
09/22 20:35, , 53F
09/22 20:35, 53F
→
09/22 23:10, , 54F
09/22 23:10, 54F