作者查詢 / jayin07
作者 jayin07 在 PTT [ FITNESS ] 看板的留言(推文), 共495則
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1F推: 增肌重要的就是碳水11/06 17:30
69F推: +111/06 15:08
112F推: 你這身高跟體脂，掉1kg超級多11/05 17:50
113F→: 不想掉肌肉(或延緩)就重訓11/05 17:50
114F→: 一個月減總體重的3-5%就差不多了11/05 17:51
22F推: 不到一個月3.5公斤 超ok的10/29 14:35
23F→: 哦哦 看錯 三週而已，蠻不錯的 最少持續半年啊10/29 14:36
8F推: 上班前去10/26 21:27
94F推: 當然是健身優先10/19 19:26
95F→: 你這年紀家裡吃 認真練都會長10/19 19:26
96F→: 以後能打個工 再去要求飲食就好10/19 19:27
98F推: 吃飽就好 一開始，認真練>飲食，你只需要注意不要空腹重10/19 19:58
99F→: 訓就好 可以多吃點碳水10/19 19:58
124F推: 有效果取決於練得認不認真 才是最優先的，碳水便宜就多10/19 21:52
125F→: 吃點碳水，你還在發育吃飽才是最重要的，不需要為了現階10/19 21:52
126F→: 段相對昂貴的蛋白質填不飽肚子，填飽肚子訓練才能維持品10/19 21:52
127F→: 質、你才16歲呢 吃不飽你的訓練品質也差、就會影響到成10/19 21:53
128F→: 果、我自己歲數足足大你一倍有餘，去年10-11月開始健身10/19 21:53
129F→: ，吃得也沒特別講究，增肌碳水還會吃到300-400g,對於訓10/19 21:53
130F→: 練我當天的排的課表一定會走完，一週五天，在吃方面我有10/19 21:53
131F→: 點小偷懶 但訓練量絕不馬虎。一年間我體型也有很不錯的10/19 21:53
132F→: 改變 體脂34%變成20%以下10/19 21:53
134F推: 把你最重要的那餐放在訓練前30-60分鐘就好10/19 22:15
158F推: 2、3天可以 過幾個月你自己發現體態改變 自然自己會加天10/20 20:43
159F→: 數10/20 20:43
59F推: 沒有，絕對不會有 你肌肉量低成這樣 不會有線條10/18 22:17
60F→: 我有個朋友在旅外做外交漁業技術團 瘦到8%體脂10/18 22:19
61F→: 看起來170cm不足60kg 觀感上已經快接近難民了10/18 22:20
45F→: 妳除了正餐之外多吃了好多東西10/11 00:44
46F→: 一小把堅果就100大卡、燕麥棒熱量巨高、妳還喝酒10/11 00:45
47F→: 聚餐吃甚麼也很重要10/11 00:45
48F→: 我減脂到18~20%左右就開始卡了兩個月10/11 00:45
49F→: 後來我每天都吃2000大卡(TDEE 2400)都做同樣的餐盒10/11 00:46
50F→: 體重就又下去了，餐盒都是平均分兩餐共150g碳水 120g蛋白10/11 00:47
51F→: 50~70g脂肪10/11 00:48
52F→: 我也很愛喝酒，想喝酒會少吃一點碳水 晚上自己調一杯酒喝10/11 00:48
53F→: 另外會喝40~50g蛋白的乳清把蛋白補上去10/11 00:50
60F推: 粗估一下，早餐大約300-350大卡，中餐500-600大卡10/11 03:00
61F→: 晚餐400-500 一天下來大概就130010/11 03:02
62F→: 我自己調一杯gin tonic/highball精算是150/200大卡10/11 03:03
63F→: 所謂的＂一點＂堅果 一小把大約20g就有120-150大卡10/11 03:04
64F→: 我有時候沒食慾練前或練後會吃能量棒一隻120大卡10/11 03:05
65F→: 蘇打餅就吃個三片好了120大卡10/11 03:06
66F→: 妳TDEE了不起就1800大卡左右 吃完正餐只剩500大卡的餘額10/11 03:06
68F→: 聚餐肯定吃爆了，還要塞下零食跟酒，其實胖得不冤枉:)10/11 03:07
18F推: FFMI等你體脂低到12%的時候才準確10/04 13:42
14F推: 我覺得你重量要講一下做多少 可能你的8下不是你的8下09/22 01:01
35F推: 那你訓練量可能要試試看增加，我自己是去年11月97公斤到09/22 13:23
36F→: 今天早上量79.5，肌肉量基本沒掉過，還增加了一些 一週09/22 13:23
37F→: 維持五練 6個動作每個4組，近半年加入兩個複合組+遞減組09/22 13:23
38F→: 33歲09/22 13:24