作者查詢 / reneeviolet
作者 reneeviolet 在 PTT [ FITNESS ] 看板的留言(推文), 共19463則
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3F推:若你硬要做,就做不需負荷體重的有氧,EX.健身車飛輪07/31 23:13
4F→:低強度就行了07/31 23:14
5F推:謝謝分享~07/31 23:07
1F推:陽~光~健~美~妞!07/31 17:19
6F推:安安住哪幾歲不要結婚給我虧好嗎?A_A(誤)07/31 17:58
12F推:他們的意思是,你的基代1551大卡,本應吃到1800左右07/31 17:24
13F→:但帳列菜單粗估約1065大卡07/31 17:25
14F→:且營養不均07/31 17:26
16F→:我按你字面描述粗估的1065大卡組合如下:07/31 17:27
18F→:1.5份水果 6份青菜 3份澱粉 1份蛋 9份低脂肉 1份油脂07/31 17:28
19F→:下面是你的1800左右(實際1780大卡)菜單的長相:07/31 17:30
20F→:2 份水果 6份青菜 14份澱粉 1份蛋 5份低脂肉 4份油脂07/31 17:31
21F→:然後均分至你的三餐07/31 17:31
22F→:早餐:4份澱粉 2份菜 1顆蛋 1份油脂 45007/31 17:34
24F→:午餐:5份澱粉 2份菜 2.5份低脂肉 1.5份油脂 60507/31 17:35
25F→:午點:2份水果(1份≠1顆,1顆富士約1.5~2份) 12007/31 17:35
26F→:晚餐:5份澱粉 2份菜 2.5份低脂肉 1.5份油脂 60507/31 17:35
27F→:==================================================07/31 17:36
28F→: 178007/31 17:36
29F→:每日飲水量2085~2780cc都還ok,運動日請酌增07/31 17:36
30F→:http://tinyurl.com/3b2bn3l <=這裡有每種食材份量07/31 17:37
31F→:如果你份量轉換硬食不來,那麼以下供你參考:07/31 17:39
32F→:早餐:生米80g 青菜200g 1顆蛋 用油量6cc07/31 17:40
33F→:早餐:生米100g 青菜200g 低脂肉87.5g 用油量8cc07/31 17:40
34F→:午07/31 17:40
35F→:晚餐:生米100g 青菜200g 低脂肉87.5g 用油量8cc07/31 17:41
36F→:啊我漏了你的午茶水果2份...07/31 17:43
37F→:另外,綜合xx命就別再吃了,咖啡1杯就好07/31 17:43
38F→:啊我漏了你的堅果 Orz07/31 17:44
39F→:以下是把堅果排進去的菜單:07/31 17:44
40F→:早餐:生米 80g 青菜200g 1顆蛋 用油量6cc07/31 17:45
41F→:早點:2份水果07/31 17:45
42F→:午餐:生米100g 青菜200g 低脂肉87.5g 用油量6cc07/31 17:46
43F→:午點:5顆杏仁果07/31 17:46
44F→:晚餐:生米100g 青菜200g 低脂肉87.5g 用油量6cc07/31 17:46
45F→:你也可以把早點的2份水果移到午茶時段跟堅果共食 :)07/31 17:46
47F→:這位大大,要馬兒跑,也要馬兒吃飽也睡飽啊~07/31 17:48
48F→:馬兒,你可以把它當代謝07/31 17:49
49F→:希望以上所言夠具體了 XDD07/31 17:49
51F→:對了,如果你的目標是63kg,那麼安全體脂率是≦13.2%07/31 17:51
52F→:如果你的目標是體脂率是≦15%,那麼安全體重64.3kg07/31 17:52
53F→:所謂安全的意思就是→lbm流失趨近於0→降低復胖機率07/31 17:52
4F推:你看哪個能讓你持續下去,執行率高,效率才高07/30 23:50
7F推:請問健檢一切正常嗎?話說你的飲食的確要加量調整07/30 23:27
16F→:如果你不願意減運動量,那麼就要增加飲食量及休息量07/31 16:00
17F→:請問血紅素低於正常值,是多少?有低血壓嗎?RHR多少?07/31 23:01
157F→:一年365天,除非外食應酬啥的,否則都是這樣吃08/06 20:56
54F推:Q_Q07/30 22:41
65F→:這樣以後就可以很單純快樂的回文了...07/30 23:09
67F→:只是我發現推文要等三四秒好痛苦欸07/30 23:10
1F推:你的基代有1911大卡,吃這樣好像有點虧待自己07/30 15:13
2F→:以下你參考參考:07/30 15:18
3F→:早餐 原菜單400cc全脂乳+雜糧饅頭+1顆蛋+1份少油菜66007/30 15:18
4F→:午餐 1碗尖尖飯+2拳頭純炒菜+4分之3掌心肉 66007/30 15:19
5F→: 或 生重318g地瓜+180大卡飲品+1份中脂肉07/30 15:21
6F→:午點 1.5份當季水果(1份≠1顆) 9007/30 15:22
7F→:晚餐 同午餐 66007/30 15:22
8F→:點點 1.5份當季水果(1份≠1顆) 9007/30 15:22
9F→: 216007/30 15:23
10F→:每日飲水量2610~3480cc都還ok07/30 15:23
11F→:簡單講→若要馬兒跑,也要馬兒吃得飽也睡夠飽~:)07/30 15:24
13F→:總攝取07/30 15:26
14F→:額外 加的嗎?07/30 15:30
15F→:早餐 原菜單雜糧饅頭+1顆少油蛋+1份少油菜 42507/30 15:32
17F→:午餐 1碗尖尖飯+2拳頭純炒菜+4分之3掌心肉 66007/30 15:32
18F→:午點 運動後的500cc全脂乳+2份水果 47007/30 15:33
19F→:午餐 1碗飯+2拳頭純炒菜+4分之3掌心肉 59007/30 15:34
20F→:就把原本早餐的全脂乳移到下午訓練後07/30 15:35
21F→:590那個是晚餐07/30 15:35
5F推:心律不整?醫師有提及能運動嗎?07/30 15:26
6F→:你的體脂率是晨起空腹屎尿後量的嗎?07/30 15:45
7F→:如果不麻煩的話,能否明早晨起空腹屎尿後再量一次?07/30 23:01
8F推:你的狀況先別急著慢跑,尤其天熱脫水也易增加危險性07/30 23:09
15F→:請問你對份量有概念嗎?07/31 15:04
16F→:你看一下我回的文有沒有問題...07/31 17:07