我是否已經詳讀置底文及精華區中的新手專區:是(是/否,未詳讀即發問者刪文退回)
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基本資料
性別:女
年齡:31
身高:159
體重:54 半年前是48
BMI:22
體脂率:24 生理期後
三餐內容:熱量估算易受餐飲的原物料、份量、製程手法影響,請儘可能量化並描述
例:使用直徑「30~40mm之貢丸或桌球體積」為度量衡參考標準
吃了2貢丸炒A菜,油度還好;吃了3貢丸魯肉.....etc...
早餐:白土司一片.三合一咖啡
午餐:燙的麵一碗有時炒麵一碗, 炒菜2樣大約2個拳頭, 炒的豆腐類大約2個拳頭
(ps我最近變成素食,奶素, 但很少很牛奶),三合一咖啡
晚餐:跟午餐差不多, 有時會去素食漢堡一個(上下漢堡麵包, 中間有豆腐約女生手掌大
, 有油炸薯條跟麥當勞中薯一樣大小但是素的, 可樂, 有時吃素食吃到飽..
其他:有時吃素泡麵.餅乾.豆漿墊肚子
日常作息時間:睡7小時, 晚睡大約1點.2點,
生活型態:上班族
健康狀況:否
運動習慣:健身房的太空漫步機30分鐘,心跳數100, 一個禮拜一次
其他天都走路而已30分鐘, 大約一個禮拜3天,心跳數80
偶爾作平台式.大概撐個10個呼吸,伏地挺身10下,一周一次
這樣持續大約半年
我的問題:最近增胖了6公斤左右,都胖肚子.大腿, 想恢復以前平的肚子
還有耐力很差,去爬山時大概前10分鐘喘到不行,想增強耐力
還有手臂沒力,前手臂很細, 坐伏地挺身2.3下就不行了!
因為我剛開始素食,是奶素,很怕吃太少會頭暈.
怎樣才能針對耐力還不太行的人減重,增強肌力跟背肌
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