[問題] 如何在有效降低體脂
小弟今年三十
目前體重61-62間浮動 BMI 20.5上下浮動 體脂率16-17%浮動
用體脂計測出來的基代大約是1510上下
三餐算正常
早上固定一個早餐店里基蛋堡 中紅
中餐就白飯加菜 吃到飽
晚餐不一定會吃正餐
通常是無糖豆漿加麵包 水果
如果有運動回來會在喝一杯無糖豆漿 水煮蛋X2或麵包
生活上幾乎不喝飲料 只會喝咖啡(拿鐵)
有時會吃甜食 但不是天天 一個月可能吃十次左右吧
基本上小弟飲食情況大概是這樣
因為我從事餐飲業(內場)
工作幾乎都站著 沒吃飽會很餓所以我中餐都吃超多
現在是熱衷在騎自行車上
一個星期的騎乘量大約在200KM上下
月爬升量9000-10000之間
一個星期基本上會騎一次百K的路線
運動量我覺得是算多了
附上我個人的運動紀錄供大家參考
https://www.strava.com/athletes/9230748
但體脂一直卡在那...
不知道是我飲食出問題 還是運動量不夠?
想請問大家幫我看看我要怎麼做才可以在有效的降低體脂率呢?
我目前希望可以降到15%以下
謝謝
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※ fashsboy:轉錄至看板 FITNESS 06/14 20:33
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