Re: [討論] 健身遇到停滯期
小弟也是健身菜鳥
先前肩膀受傷 停練快兩年
今年恢復鍛鍊(減肥)
目標是減重20kg 肌肉不要掉就好
減到15kg後 現在也是停滯期
目前體重73kg 體脂率28%
以下是菜單
day1 :
(早上)
啞鈴胸推(32~24)kg 10下x8
斜板胸推(28k~20)kg 10下x8
器械夾胸
W杠二頭彎舉20~12kg 10下x8
鎚式彎舉 單手6kg 10下x8
(晚上)
跑步6km
day2:
(早上)
深蹲70kg 8下x8
硬舉 80kg 8下x8
腿推機
(晚上)
跑步6km
day3:
(早上)
肩飛鳥 8~6kg 10下x8
肩推 12~10kg 10下x8
後背飛鳥
平板三頭 6kg 10下x8
纜繩下壓 18~12kg 10下x8
(晚上)
不跑步(腿延遲性酸痛)
day4:(以下沒有固定重量)
(早上)
引體向上
纜繩拉背
划船機
機械式划船
腹部(隨便練)
(晚上)
跑步6km
=========================
以上四天一循環
累了就休一天(一周1~2休)
一天吃1~2餐 固定不吃晚餐
體重卡關一個月
因為我所有訓練都沒力竭?
重量不夠大?(沒力竭)
還是……蛋白質補充太多?(熱量攝取太多)
感謝各位前輩幫忙
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※ 編輯: birdyman (42.73.62.130 臺灣), 09/19/2023 16:02:39
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