[心得] 三個月成績
原本作息 每周排球2日 壁球1日 飛輪1日
5/24~9/14 加入健身房練以下菜單及建力三項
變化：
體重 96.8 >> 89.3
體脂肪 25.5% >> 17.9%
肌肉重 41.4 >> 42.1
脂肪重 24.7 >> 16
硬舉110公斤 深蹲110公斤 握推60公斤 2RM
每週菜單
一 硬舉
二 胸
三 深蹲
四 肩
五 背
六 衝浪玩耍
日 排球
基代 1900
TDEE 2800
每日攝取熱量粗估2200
每日蛋白質攝取 180g
inbody
心得: 一到五每天練一小時
睡眠6小時 午睡1小時
平日飲食水煮為主
周末玩耍日隨便吃
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→
09/14 00:14, , 1F
09/14 00:14, 1F
→
09/14 00:14, , 2F
09/14 00:14, 2F
推
09/14 00:16, , 3F
09/14 00:16, 3F
→
09/14 00:17, , 4F
09/14 00:17, 4F
→
09/14 00:21, , 5F
09/14 00:21, 5F
推
09/14 00:26, , 6F
09/14 00:26, 6F
推
09/14 00:29, , 7F
09/14 00:29, 7F
推
09/14 00:31, , 8F
09/14 00:31, 8F
推
09/14 00:32, , 9F
09/14 00:32, 9F
→
09/14 00:38, , 10F
09/14 00:38, 10F
→
09/14 00:41, , 11F
09/14 00:41, 11F
推
09/14 00:45, , 12F
09/14 00:45, 12F
→
09/14 00:46, , 13F
09/14 00:46, 13F
推
09/14 00:46, , 14F
09/14 00:46, 14F
→
09/14 03:28, , 15F
09/14 03:28, 15F
推
09/14 03:55, , 16F
09/14 03:55, 16F
推
09/14 03:59, , 17F
09/14 03:59, 17F
→
09/14 05:06, , 18F
09/14 05:06, 18F
→
09/14 07:48, , 19F
09/14 07:48, 19F
→
09/14 07:50, , 20F
09/14 07:50, 20F
推
09/14 08:28, , 21F
09/14 08:28, 21F
→
09/14 09:12, , 22F
09/14 09:12, 22F
推
09/14 10:01, , 23F
09/14 10:01, 23F
→
09/14 10:07, , 24F
09/14 10:07, 24F
噓
09/14 10:30, , 25F
09/14 10:30, 25F
→
09/14 10:35, , 26F
09/14 10:35, 26F
推
09/14 10:44, , 27F
09/14 10:44, 27F
→
09/14 11:01, , 28F
09/14 11:01, 28F
推
09/14 12:22, , 29F
09/14 12:22, 29F
推
09/14 13:54, , 30F
09/14 13:54, 30F
→
09/14 13:55, , 31F
09/14 13:55, 31F
→
09/14 13:58, , 32F
09/14 13:58, 32F
推
09/14 14:05, , 33F
09/14 14:05, 33F
推
09/14 14:20, , 34F
09/14 14:20, 34F
→
09/14 14:21, , 35F
09/14 14:21, 35F
推
09/14 19:35, , 36F
09/14 19:35, 36F
※ 編輯: CozyCloud (118.163.110.145), 10/13/2017 11:22:17
※ 編輯: CozyCloud (180.204.50.133), 10/16/2017 17:29:21
※ 編輯: CozyCloud (111.71.9.181 臺灣), 02/08/2022 13:54:03
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