原po 162/50/內脂2/體脂23-24%
瘦了,降11kg,氣色好,皮膚史上最白(沒吃任何營養補給品,肝比較弱)
但體形不變,大腿還是一樣胖,
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飲食如下:(除假日偶爾外食,三餐幾乎自製)
早餐必備亞麻仁油15ml.無糖豆漿(有渣).水果
搭配麥片3湯匙/飯或五穀飯200cal+菜/地瓜粥+青菜/南瓜*2片...等
點心:蜂蜜綠茶/銀耳蓮子湯/無糖洛神花茶/薑母黑糖水....(冬天要改喝奶茶:奶酒+紅茶)
午餐:花生油拌面+菜+蛋/飯或五穀飯+菜/蔬菜鹹粥
點心:奇異子/薑母黑糖
晚餐:3/4飯+菜/湯面/米粉湯/地瓜粥+菜/蜂蜜核桃酪梨汁
有時+紅酒/啤酒
偶爾會吃燒烤/炸物
若吃多,會注意飲食.發胖還算容易回復
***以上熱量儘量控制在:基代+運動量+100cal內
為方便準備,早午幾乎吃素,晚餐才有肉
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運動:有氧30m/游泳40m/走路30-60m/爬山--->看心情/天氣/需求交替
一週約6天
氣功15-20m
幾乎每天
剪刀腳20下+抬側腿20下+前抬20下+後抬20下+ 簡易腹肌訓練4m+橋式5次+拉背肌2次
含間隔休息,共需30m
想到才做(1周2-3次)
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***請問體形真的是天生的嗎?有沒有什麼改善方法?
我是否已經詳讀置底文及精華區中的版規:(是/否,未詳讀即發問者刪文退回)
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※ 編輯: cccs (111.253.3.186), 09/21/2014 13:01:58
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