[減肥] 這樣體脂肪有多少?
我是否已經詳讀置底文及精華區中的新手專區:是!
基本資料
性別:女
年齡:27
身高:158
體重:51.6
BMI:20.7
體脂率:28.5生理期
康是美量出來
http://i.imgur.com/4vQJftn.jpg
三餐內容:
早餐:
義美雜糧饅頭一顆80g
無糖豆漿300ml
(還會餓就吃 香蕉/水煮蛋)
午餐:
肉-燙火鍋肉片5片/蒸鯛魚片80g
菜-燙半顆花椰菜/1把空心菜/1把青江菜
醣-糙米飯1碗
午點:
水果1碗
餅乾2片/堅果1把
紅茶1分糖(蔗糖)
晚餐:
同午餐
晚點:
巧克力一片約10g
水果半碗
日常作息時間:
12:00起床
03:00睡覺
生活型態:自由業
健康狀況:
3個月前膝蓋肌腱發炎就診,復健照遠紅外線、電療,已停止復健,因為不會痛了。
運動習慣:
慢跑 持續3個月
1月跑量87.6km,8'18"/km
2月跑量37.1km,7'10"/km
3月跑量79.1km,7'44"/km
一次最短跑3km,最遠跑12km
心跳量對不起沒量><
棒式planking 持續2個月
25秒*6組 組間休息15秒
深蹲squats 持續2個月
20秒*8組 組間休息10秒
(一組蹲15-18下)
我的問題:
1. 我目標體脂25以下,體重50,請問飲食內容需要改進的部分?
2. 由於家裡體脂計壞掉,在康是美測到的體脂肪比之前沒運動時還高,想請問板上意見
,目前體脂肪大概多少xd
3. 我在四月底會參加半馬,請問有無需要增加的訓練?
感謝閱讀,煩請各位先進不吝指教!
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