[問題] 增肌碳水蛋白攝取問題
先附上體脂數據
https://i.imgur.com/DrvClMT.jpeg

以這個表格結果來說,我想要增肌讓骨骼肌多一點
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目前飲食
早:高機率一份蔥抓餅,偶爾加蛋,豆漿
午:絕多數自己帶青菜加一個手掌的雞肉,碳水多數吃燕麥用熱湯泡軟,份量大概日式淺
碗2/3碗
https://i.imgur.com/M6rtPCr.jpeg

晚餐跟午餐差不多,碳水偶爾用一片抓餅取代
偶爾晚餐後會爆吃越南腰果,偶爾下午吃零食
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運動:
幾乎天天,胸背腿
腿部訓練偏力量:六角槓+腰帶深蹲的機器
胸背走偏肌肥大,沒有制式菜單
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上述生活型態大概過年後開始跑
從數據我感覺自己就是弱雞
我懷疑是我攝取偏低,導致我訓練強度也掛不上去
但不確定是不是只是強度不夠,因為我自認沒有吃到很乾淨
胸推1RM大概60
六角硬舉1RM 大概 90
深蹲 1RM 70
因為我曾經椎間盤突出,強度都慢慢來
請鄉民幫忙隔空抓藥看看,謝謝
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