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[減肥] 減脂問題

[ FITNESS ]150 留言, 推噓總分: +37

作者: freddy10622 - 發表於 2019/11/02 11:13(4年前)

60^F推jayin07: 我覺得你吃太多，中午那種根本沒有控制量，而且甚麼肉11/02 12:53

61^F→jayin07: 也沒有講，還敢喝甜湯啊冰鳥11/02 12:53

63^F推jayin07: 再來就是你inbody的肌肉量有增加嗎11/02 12:58

64^F→jayin07: 沒增加你要檢討一下運動強度11/02 12:58

79^F推jayin07: 放縱日可以改成一個月一次，我跟你差不多的時候一天是11/02 14:22

80^F→jayin07: 攝取2000大卡，吃膩了雞胸改蚵仔花枝蝦魚也是很好11/02 14:25

81^F→jayin07: 蛋白質來源11/02 14:25

83^F→jayin07: 再來就是運動後的痠痛，不用等它完全消退才能再練該部位11/02 14:26

84^F→jayin07: 熱身完畢之後酸痛感都會消失大半11/02 14:27

85^F→jayin07: 然後在重量上的突破也很重要，譬如四組11/02 14:28

86^F→jayin07: 20kg 30kg 30kg 20kg這樣，如果發現動作做不標準就降重量11/02 14:29

87^F→jayin07: 初期就在於你的每個姿勢在適當的重量必須穩定，後面才能11/02 14:30

88^F→jayin07: 好好的做大重量11/02 14:30

89^F→jayin07: 上面補充一下，不是練過的部位痠痛隔天繼續練唷11/02 14:31

90^F→jayin07: 一個部位休息兩天就差不多了，腿可以多一天11/02 14:32

132^F推jayin07: ok的你加上喝牛奶碳水差不多了11/03 00:18

133^F→jayin07: 你公司那個雞肉200g 估計也要500大卡+11/03 00:19

134^F→jayin07: 你inbody的基代估計在1700出頭，你嘗試把一天熱量控制在11/03 00:21

135^F→jayin07: 2000-2200就好11/03 00:21

136^F→jayin07: 如果你不想減脂減掉太多肌肉蛋白質算重量一天要吃到150g11/03 00:23

137^F→jayin07: -180g都可以，當然這其實蠻困難的啊，一開始會餓絕對正常11/03 00:24

138^F→jayin07: 但你再努力久一點，脂肪下去了、肌肉上來了，你的基代11/03 00:24

139^F→jayin07: 也會增加很多，保持這種運動習慣可以吃任何你想吃的東西11/03 00:25

140^F→jayin07: 基代上來了到時你一天一周放縱日絕對沒問題11/03 00:25

143^F推jayin07: 照原po這種吃法要改成這樣真的偏難XD11/03 12:54

[減肥] Inbody 減脂方向

[ FITNESS ]22 留言, 推噓總分: +9

作者: milly0925 - 發表於 2019/11/01 17:40(4年前)

18^F推jayin07: 重訓唄，我最誇張從72胖到95，完全用跑步+飲食瘦回7511/02 00:21

19^F→jayin07: 但也就表示我吃的東西不太能改變，基代太低11/02 00:22

20^F→jayin07: 後來還回去改重訓好很多，花的時間比跑步少但比較累11/02 00:22

[減肥] 30歲男子減脂菜單請益

[ FITNESS ]39 留言, 推噓總分: +13

作者: toxicangle - 發表於 2019/10/30 16:37(4年前)

33^F推jayin07: ㄟ我覺得你要不要練背啊先把大肌群練出來10/31 17:20

34^F→jayin07: 腿背臀，我覺得跑步跑20分鐘就可以了10/31 17:21

35^F→jayin07: 練那個腹肌的小肌群我覺得沒有很優10/31 17:22

36^F→jayin07: 練背下背兩側的有感受度也是可以讓腰塑型的10/31 17:23

[討論] 健身如何提升最大重量?

[ FITNESS ]28 留言, 推噓總分: -14

作者: mHRUed - 發表於 2019/10/30 18:01(4年前)

5^F推jayin07: 與其在這邊一直給別人隔空抓藥，不如請個教練有用10/30 19:04

[減肥] 體重卡關求指教

[ FITNESS ]33 留言, 推噓總分: +9

作者: bb587321 - 發表於 2019/10/28 18:13(4年前)

20^F推jayin07: 你肌肉有增加嗎10/29 00:20

21^F→jayin07: 再來就是你的運動強度怎麼樣，一個項目拉完最後一下的感10/29 00:23

22^F→jayin07: 覺有到再多一點重量就無法做完的程度嗎10/29 00:23

24^F推jayin07: 你如果回去量inbody肌肉量有提升、體脂有變低就沒事10/29 10:54

25^F→jayin07: 變化很少的話，把一週一次吃到飽給拿掉變一個月，那一次10/29 10:55

26^F→jayin07: 吃到飽估計隨便都破4000大卡10/29 10:55

[增重] 19歲增重(長期)

[ FITNESS ]72 留言, 推噓總分: +19

作者: ggyunyun - 發表於 2019/10/27 21:03(4年前)

61^F推jayin07: 這一天蛋白攝取量有40g嗎XDDD10/28 20:38

62^F→jayin07: 好事多雞胸不錯啊，100g才17塊錢，你都可以當正餐吃10/28 20:40

63^F→jayin07: 你一餐吃200g 兩餐就有差不多100g了10/28 20:43

64^F→jayin07: 真要進健身房一開始從機械的開始做吧，駐廠都會教10/28 20:44

65^F→jayin07: 但是我想駐廠應該是不會教到感受度的問題10/28 20:45

66^F→jayin07: 健身房的器材都有qr code可以掃一下，一個肌群各學會10/28 20:46

67^F→jayin07: 2-3種左右的器材，夠你練一陣子了10/28 20:47

[問題] 啞鈴訓練要怎麼提升強度?

[ FITNESS ]46 留言, 推噓總分: +15

作者: airfirewolf - 發表於 2019/10/22 21:27(4年前)

32^F推jayin07: 既然會去健身房就多去幾次好好練10/23 01:33

33^F→jayin07: 要不就維持現狀就好了，重訓要做到有感很需要專心10/23 01:35

34^F→jayin07: 我自己推胸腿推練背最後一下做完連看妹的力氣也沒有10/23 01:36

35^F→jayin07: 把瑣碎時間集中在一起練60-90分鐘回家好好的看電影不是10/23 01:37

36^F→jayin07: 很好嗎，更何況中間一定會有需要整天休息的日子10/23 01:38

[問題] 運動菜單請益

[ FITNESS ]31 留言, 推噓總分: +18

作者: Juniorgreen - 發表於 2019/10/18 19:20(4年前)

12^F推jayin07: 動作還沒做完就力竭了，感覺該減輕一些重量10/19 07:35

[增肥] 190/55 吃不胖求增肥

[ FITNESS ]94 留言, 推噓總分: +50

作者: napnoside - 發表於 2014/06/04 07:42(10年前)

24^F推jayin07:有個高中同學跟你一模一樣 189/5906/04 11:45

[討論]運動後是否該進食？如果時間太晚該吃？

[ FITNESS ]9 留言, 推噓總分: +2

作者: kaneeeeey - 發表於 2013/12/19 19:24(10年前)

9^F推jayin07:吞無糖/低糖高纖豆漿(+果凍) 或是喝一杯咖啡....12/20 12:26

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