[心得] 上班族重訓滿一年心得(附體檢數據)
大家好
在本版第二次發文請多多指教
話說一年前小弟公司體檢結果
體脂肪23趴 脂肪肝 膽固醇超標
小弟不想早死便開始前往南港運動中心健身
剛開始每周30分重訓+飛輪
混了3個月後開始認真
每周二四 各60分重訓
每週六日 各60分重訓+飛輪or慢跑
飛輪慢跑以最大心跳數70趴~80趴來做並採用HIT
然後在某日文網站上發現有氧搭配綠茶(兒茶素及咖啡因)可以加速燃燒脂肪
重訓則是南港運動中心健身房裡 儘量每一種機台都做
以胸肌腹肌背肌等大面積肌肉為中心 用金字塔型練法
平日早中晚都外食 不吃自助餐 自備燙青菜 (全天約2100卡)
假日中午吃糙米飯+燙青菜 晚餐吃八方雲集(不吃煎餃(有重訓全天約2800卡)
飲料喝無糖豆漿 無糖拿鐵
周末會買蛋糕來吃
每天消夜下午茶都吃水果 吃到有飽足感為止
有重訓時攝取ON乳清(每日體重2倍/約134克)
以下為成果之數據及傷眼照(不要噓我QQ)
年齡:36
大學時體育課都選重訓但畢業後就荒廢至今
重訓時間:約1年
聯安診所醫師評語:肌肉量過高
肌肉量過高
肌肉量過高xddd
膽小勿點
(無重訓前照片QQ就是一個中年肥宅沒腹肌小腹微凸><)
http://miupix.cc/pm-IDVLGK
數據:
175cm
66.7kg
肌肉量60.0kg
體脂肪3.5kg
基代1754kcal
肌肉量
軀幹27.8kg
左腳12.2kg
右腳12.7kg
左臂3.5kg
又被3.8kg
內臟脂肪指數5
健康
順便賣一下MP乳清1罐 2269公克 冰淇淋巧酥xd
原價賣意者站內信(南港附近的捷運站面交)
謝謝大家
明天還要上班 小弟明晚在上來看這篇有沒有被噓爆
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感謝各位推文 小弟只是完全忠實轉載體檢報告 確實是寫肌肉量
數據的確怪怪的小弟再問一下聯安診所 感謝大家
忘了講小弟還有定期服用桂格燕麥飲xd
感謝
※ 編輯: okura (118.163.20.133), 09/02/2015 08:39:05
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>/////< QQ
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