11 July 2018 體重:90.0公斤 (+0.5) 體脂:23.0 (-0.8) 內臟脂肪:12.5公斤 肌肉重量:66.0公斤 身體年齡:28歲 運動:腿伸屈(23公斤 × 30下)、捲腹(50公斤 × 60下)、慢彎舉(23公斤 × 30下)、坐姿推胸(32公斤 × 30下)、飛鳥(32公斤 × 30下)、骨盆旋轉機(36公斤 × 30下)、跑步機(3.5公里/30分鐘) 心得:只要去健身房,體重必定會增加(,希望這只是暫時的)…不知道這樣的運動量是否充足?
Weight: 198.4 lb (+1.1) Body fat: 23.0 (-0.8) Visceral fat: 27.6 lb Muscle weight: 145.5 lb Body age: 28 Exercise: leg extension (50lb × 20 reps); abdominal crunch (110lb × 60 reps); bicep curl (50lb × 20 reps); chest press (70lb × 30 reps); pec fly (70lb × 30 reps); rotary torso (80lb × 30 reps); treadmill (2.2 miles/30 mins) Journal: I usually gain weight after I hit the gym, (hoping this is only temporary...) Also I'm not so sure if I've done enough exercise...
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90 kg
Tot nu toe verloren: 30 kg.
Nog te gaan: 20,0 kg.
Dieet gevolgd: Redelijk Goed.
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1714 kcal
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Vet: 105,56g | Eiwit: 87,07g | Kolhy: 126,76g.
Ontbijt: Apples, Low Fat Milk, Almonds, Avocados, Dried Chia Seeds. Lunch: Silk Organic Unsweetened Soymilk, Roasted Mixed Nuts, Kiwi Fruit, Banana. Diner: Silk Organic Unsweetened Soymilk, Boiled Egg, Soybean Curd. meer...
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3232 kcal
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Activiteit:
Fitness (Zware Oefeningen, Bijvoorbeeld Push-Ups) - 30 minuten, Loopband - 30 minuten, Bureauwerk - 8 uren, Rusten - 7 uren, Slapen - 8 uren. meer...
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Gewichtstoename van 3,5 kg per week
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Reacties
11 jul 18 door lid: laimay
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11 jul 18 door lid: 尼歐NEO
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11 jul 18 door lid: leon_tsai
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11 jul 18 door lid: ayumi9102002
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里昂有踩過飛輪嗎?
雖然我飛輪很弱,大腿超沒力的那種(後段班的😂)
但我覺得飛輪超有感👍🏻要認真踩
我朋友為了減肥一週踩5天,瘦滿多的,她飲控也很嚴格
11 jul 18 door lid: ayumi9102002
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11 jul 18 door lid: josephc0917
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飛鳥,啞鈴練胸肌的動作。里昂朝著肌肉男一步步邁進,讚👍。越來越強了。
11 jul 18 door lid: 尼歐NEO
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11 jul 18 door lid: 尼歐NEO
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11 jul 18 door lid: ayumi9102002
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體脂率減少,體重增加,排除水腫、便秘,是肌肉增加耶!不是好事嗎?😄
11 jul 18 door lid: rubytzeng
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目前這樣很OK ,之後可以再增加槓鈴硬舉、槓鈴深蹲、槓鈴臥推...等大肌群訓練,初學者深蹲和臥推可先用啞鈴負重,再進階換史密斯,最後挑戰不靠史密斯輔助!
11 jul 18 door lid: rubytzeng
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Leon, Have you considered that your weight increase is lean muscle mass.
11 jul 18 door lid: murphthesurf
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11 jul 18 door lid: leon_tsai
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@約哥和尼歐,我只要維持即可 😀
因為我的目標是 70 公斤
所以勢必要減少肌肉重量。
11 jul 18 door lid: leon_tsai
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@amandakane1, thank you. Best wishes to you.
11 jul 18 door lid: leon_tsai
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@ruby,謝謝,因為健身房裡的人都猛做
我還以為自己在偷懶。
11 jul 18 door lid: leon_tsai
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11 jul 18 door lid: gulinlin
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@murphthesurf, I know my gain is caused by lean muscle gain.
Still I want to see the number goes down.
11 jul 18 door lid: leon_tsai
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11 jul 18 door lid: 尼歐NEO
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