h*******o
发帖数: 189 | 1 8/20
Rest
Calories, 1200
8/21
Squash, 50 minutes
Fast walk, 60 minutes
Shopping, 100 minutes
Calories, 1800 (ugh, whole foods sesame sticks ruined everything)
8/22
Squash, 70 minutes
Fast walk,
Calories goal< 1200 (had luncheon, over ate, skipped dinner, total of 1400)
High calories for 2 days, but lost 1 lb |
|
b*****l
发帖数: 2903 | 2 刚在网上查了这个数据：
Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
Alcohol: 1 gram = 7 calories
跑版最新流行的hadd's doc里说
one unit of glucose (WITHOUT oxygen) = 2 units of energy
one unit of glucose (WITH oxygen) = 36 units of energy
one unit of fat = 460 units of energy
还有个说法，耗掉3500卡就减重1磅。
这三个说法好像没法互相说的通？ |
|
m********h
发帖数: 516 | 3 更新一下：
2012.10.08: 跑步41分钟，5.04英里，平均心率128
Distance: 5.04 mi
Time: 41:39
Avg Pace: 8:15 min/mi
Elevation Gain: 293 ft
Calories: 428 C
Avg HR: 128 bpm
Max HR: 144 bpm
Training Effect : 2.4
没有状态，跑完40分钟就收工了。
2012.10.09: 跑步1小时1分钟，8英里，平均心率137
Distance: 8.00 mi
Time: 1:01:05
Avg Pace: 7:38 min/mi
Elevation Gain: 468 ft
Calories: 675 C
Avg HR: 137 bpm
Max HR: 151 bpm
Training Effect : 3.0
2012.10.10: 跑步1小时40分钟，13.21英里，平均心率140
Distance: 13.21 mi
Time: 1:40:08
Avg Pace: 7:35 min/mi
Elevation Gain: 1,411 ft
... 阅读全帖 |
|
m********h
发帖数: 516 | 4 更新一下：
2012.10.08: 跑步41分钟，5.04英里，平均心率128
Distance: 5.04 mi
Time: 41:39
Avg Pace: 8:15 min/mi
Elevation Gain: 293 ft
Calories: 428 C
Avg HR: 128 bpm
Max HR: 144 bpm
Training Effect : 2.4
没有状态，跑完40分钟就收工了。
2012.10.09: 跑步1小时1分钟，8英里，平均心率137
Distance: 8.00 mi
Time: 1:01:05
Avg Pace: 7:38 min/mi
Elevation Gain: 468 ft
Calories: 675 C
Avg HR: 137 bpm
Max HR: 151 bpm
Training Effect : 3.0
2012.10.10: 跑步1小时40分钟，13.21英里，平均心率140
Distance: 13.21 mi
Time: 1:40:08
Avg Pace: 7:35 min/mi
Elevation Gain: 1,411 ft
... 阅读全帖 |
|
s********k
发帖数: 401 | 5 感觉好像是：运动强度越低，消耗的能量中脂肪的比例越高。强度越高，消耗的能量中
脂肪比例越低，但是由于高强度消耗卡路里总量提高，有可能消耗脂肪总量也比较高。
也有说法是interval training减肥很有效，也会比较有针对性的提高运动能力。
只要坚持运动，不管什么类型，对减肥都应该有些用的，当然吃要管住。
这里有说：
http://fellrnr.com/wiki/Weight_Loss
As an aside, some people walk (lower intensity) rather than run (high
intensity) because walking burns a higher percentage of the calories from
fat. It sounds appealing, but there are two problems. Firstly, it is the
total calories that count, not if they come from fat or carbohydrates[2].
Secondly, t... 阅读全帖 |
|
b*****l
发帖数: 8603 | 6 发信人: joyjoy (joy), 信区: loseweight
标 题: Top 11 Biggest Lies：10. Sugar is Unhealthy Because it Contains “
Empty” Calories
发信站: BBS 未名空间站 (Tue Oct 1 23:18:01 2013, 美东)
It is commonly believed that sugar is bad for you because it contains empty
calories.
It’s true, sugar has a lot of calories with no essential nutrients. But
that is just the tip of the iceberg.
Sugar, primarily because of its high fructose content, affects metabolism in
a way that sets us up for rapid fat gain and metabolic diseas... 阅读全帖 |
|
f*******r
发帖数: 2029 | 7 哈哈，这个俺就在吃，我控制饮食也运动，看了上面的说明，都是大自然的提取物，估
计没什
么坏处。如果胡吃海喝且不运动，什么神药都白搭。标签上也写了要配合低卡饮食和运
动才有效。
When used in conjunction with a reduced calorie diet and exercise, this
product can help you achieve your weight loss goals.
Green tea is one of the most powerful antioxidants found in nature. One
serving of Green Tea Fat Burner is up to 10 times more powerful in
antioxidant activity than a serving of fruits and vegetables by some
estimates. Green Tea Fat Burner has significant antioxidant activity in
additio... 阅读全帖 |
|
i*****a
发帖数: 7272 | 8 减肥还在进行中，7 lbs off, 5 lbs to go, 几个问题请教一下：
1. 怎么算calories? 比如说一罐牛奶，说是200卡，是整个200卡，还是each serving
200 卡？ 同样的其它食品，我看到的calories数,是整个包装这么多卡，还是each
serving?
2. Should i weigh calories the same as calories from fat? What's the
difference between the two?
3. 去gym之前都喝了豆奶和一点全麦面包，为什么有时候还是感觉疲倦，基本上45分钟
后，就觉得有点后劲不足，而我想要坚持到90分钟。怎么样让自己锻炼的时候更有力气
从而延长锻炼时间？ |
|
p*********l
发帖数: 26270 | 9 Running:
Depends mostly on distance. Longer distance usually means more calories
burned, for the same person, i.e. same body weight, metabolism and running
efficiency. If you run intervals, your running efficiency may be lower than
steady speed jogging. So your heart may have to work harder and you may burn
more calories in the same distance. The more you run, the more efficient
you become and the less calories you burn.
Walking does not boost your heart rate as much. So it's a more efficient
e... 阅读全帖 |
|
c**********e
发帖数: 413 | 10 贴一下今天吃的东西吧～用 myfitnesspal算的，格式有点乱将就看吧
总之就是吃了1202卡，运动285
半夜猛吃的零食也都算进来了。平时大约最多也就吃这样了。运动呢一周1600-2100卡
就大家关心的cheese, 今天这里有4片*60=240卡（app算70我懒的改）
但不是如果cheese不吃能少摄入240卡，显然我不吃cheese也要吃别的 。。。。
感觉今天确实吃的有点多，看看明天体重会不会掉吧
最后倒立，其实……挺累的……
Breakfast Calories Carbs Fat Protein Sodium Sugar
Kraft - Slice of Cheese, 2 slice 140 4 8 8 440 2
Quick Added Calories, 40 calories 40 0 0 0 0 0
Generic - Single Raw Peanut, 30 peanut 180 8 28 6 180 ... 阅读全帖 |
|
c**********e
发帖数: 413 | 11 贴一下今天吃的东西吧～用 myfitnesspal算的，格式有点乱将就看吧
总之就是吃了1202卡，运动285
半夜猛吃的零食也都算进来了。平时大约最多也就吃这样了。运动呢一周1600-2100卡
就大家关心的cheese, 今天这里有4片*60=240卡（app算70我懒的改）
但不是如果cheese不吃能少摄入240卡，显然我不吃cheese也要吃别的 。。。。
感觉今天确实吃的有点多，看看明天体重会不会掉吧
最后倒立，其实……挺累的……
Breakfast Calories Carbs Fat Protein Sodium Sugar
Kraft - Slice of Cheese, 2 slice 140 4 8 8 440 2
Quick Added Calories, 40 calories 40 0 0 0 0 0
Generic - Single Raw Peanut, 30 peanut 180 8 28 6 180 ... 阅读全帖 |
|
u****r
发帖数: 2053 | 12 5 lbs太好减了，前提是你要管住嘴，跑步是用来燃烧calorie的，吃不注意跑没用。
HIIT is all about HR，建议你高强运动vs休息的时间比是2:1. 比如你7-8 mph跑1min
，休息30s；再全力冲刺1min，休息30s，如此反复。组数可以暂定6-8组，耐力增强了
就增加组数，always push to your max！
你的4 mph 1:30期间HR如果只有120-,效果不会很好。
任何计划都比不动强，制定了就去做，在没有做到极致的情况下先不要去否定计划的可
行性。同样的你如果每天坚持6 mph 跑3 0min，还饮食注意的话，没理由不瘦。
1 lb fat=3,500 calorie，avg calorie deficit per day 500 calorie for losing
1lb per week，想减得快就再少吃点多动点。
healthy weight loss rate 1-2lbs per week |
|
c***c
发帖数: 6234 | 13 http://www.livestrong.com/article/302836-how-many-calories-are-
According to the Cleveland Clinic Center for Consumer Health, a runner who
weighs 130 lb. will burn 2,224 calories during a marathon, a 165 lb. runner
will burn 2,822 calories and a 210 lb. runner will burn 3,593 calories.
2224大卡就是1500x1.5 |
|
i*********5
发帖数: 19210 | 14 910XT有振动，不过价钱太贵了。
Setting Time, Distance, and Calorie Alerts
NOTE: Calorie alerts are not available in swim mode.
1 Select MODE > Training > run Alerts.
2 Select Time Alert, Distance Alert, or Calorie Alert.
3 Select On.
4 Select Alert At, and enter a time, distance, or calorie amount.
Each time you reach the alert amount, the device beeps or vibrates and
displays a message.
http://static.garmincdn.com/pumac/Forerunner_910XT_OM_EN.pdf |
|
i*********5
发帖数: 19210 | 15 910XT有振动，不过价钱太贵了。
Setting Time, Distance, and Calorie Alerts
NOTE: Calorie alerts are not available in swim mode.
1 Select MODE > Training > run Alerts.
2 Select Time Alert, Distance Alert, or Calorie Alert.
3 Select On.
4 Select Alert At, and enter a time, distance, or calorie amount.
Each time you reach the alert amount, the device beeps or vibrates and
displays a message.
http://static.garmincdn.com/pumac/Forerunner_910XT_OM_EN.pdf |
|
m**2
发帖数: 790 | 16 被华丽丽的骗了。。。
预设的肯定是250磅的
Nice work! You burned 475 calories.. Check out the table below for your
calorie burn rates at this pace too.
Distance:
4 miles
Duration:
36 mm:00
Pace:
9:00 / mile
Calories Burned:
475
Calorie Burn Rates:
118.73 / mile
791.6 / hour
13.19/ minute |
|
K********r
发帖数: 616 | 17 08/20/2009 (Thu.)
60 minutes / 5.67 miles / 646 calories
08/16/2009 (Sun.)
60 minutes / 5.71 miles / 653 calories
08/11/2009 (Tue.)
60 minutes / 5.72 miles / 657 calories
08/08/2009 (Sat.)
60 minutes / 5.53 miles / 620 calories |
|
K********r
发帖数: 616 | 18 12/6/2009 (Sun.)
76 minutes / 7.74 miles / 917 calories
11/28/2009 (Sat.)
65 minutes / 6.43 miles / 752 calories
11/22/2009 (Sun.)
76 minutes / 7.80 miles / 928 calories
11/18/2009 (Wed.)
35 minutes / 3.79 miles / 456 calories
更多：
http://www.mitbbs.com/clubarticle/KiteRunner/1351_0.html |
|
K********r
发帖数: 616 | 19 1/31/2010 (Sun.)
60 minutes / 6.35 miles / 764 calories / 129.4 lbs
i'm sending sexy home, oh yeah....
－－－－－－－－－－－－－－－－－－
1/24/2010 (Sun.)
70 minutes / 7.23 miles / 863 calories / 127.8 lbs
1/17/2010 (Sun.)
80 minutes / 8.17 miles / 969 calories
1/6/2010 (Wed.)
50 minutes / 4.90 miles / 558 calories |
|
K**S
发帖数: 318 | 20 6/13/2010 (Sun.)
65 minutes / 6.48 miles / 742 calories
一边跑一边看了一场一边倒的足球比赛，德国队加油......
my dream final is germany against italy
............................................................................
..
6/6/2010 (Sun.)
61 minutes / 6.51 miles / 784 calories
5/23/2010 (Sun.)
80 minutes / 8.56 miles / 1035 calories / 131.2 lbs right after workout
5/14/2010 (Fri.)
80 minutes / 8.56 miles / 1036 calories
more....
http://www.mitbbs.com/clubarticle/KiteRunner/3275_3.html |
|
w*******y
发帖数: 60932 | 21 GASPARI NUTRITION - IntraPro Delicious Vanilla 5 lbs $26.99+ $5.95 s/h
Link:
http://www.allstarhealth.com/f/gaspari_nutrition-intrapro.htm
Supplement Facts
Serving Size: 1.00 scoop(36g)
Servings per Container: 63.00
Ingredient Amount % Daily Value**
Calories 155
Calories from Fat 31.5 5
Total Fat 3.5g 5
Saturated Fat 0.5g 2
Trans Fat 0
Cholesterol 45mg 15
Sodium 70mg 3
Potassium 150mg 4
Total Carbohydrates 5g 2
Dieta... 阅读全帖 |
|
L****n
发帖数: 490 | 22 其实，最好能做一点 weight lifting.
Resistance training does not burn as much calories as cardio, but the extra
muscle causes you to burn more calories all the time. With more muscle you
burn more calories 24/7 even while you are sleeping as long as you have it.
A pound of extra muscle burns an extra 40 calories per day.
多五磅肌肉就等于每天跑 2miles 了。 |
|
i**b
发帖数: 918 | 23 subway claims to have lower calories than other FAST FOOD chains such as McD
or KFC, which is true. Their sandwiches are not as fatty as the burgers or
fried chicken served in those other restaurants.
i don't believe qdoba is any healthier cuz their tacos/burritos are high in
calories from rice/beans and other starchy material.
ABP is a different story. altho it IS in fact a chain restaurant... they don
't claim to b fast food and the calories are in fact pretty low if the
numbers they claim are... 阅读全帖 |
|
A******r
发帖数: 974 | 24 http://thechart.blogs.cnn.com/2011/06/24/five-diabetes-myths-bu
2) Myth: Eating too much sugar causes diabetes.
Fact: There is no one food or nutrient that causes diabetes. Type 1 diabetes
(where all of the body’s insulin producing cells are destroyed) develops
both because of genetics and from poorly understood environmental triggers
that result in the onset of the disease. Type 2 diabetes is the result of
both genetic and lifestyle factors.
There is no question that being overweight or obese i... 阅读全帖 |
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n*******t
发帖数: 1296 | 25 你这完全是瞎掰。没有任何研究表明摄入适量的Carbohydrates会导致DM。DMII的危险
因素包括overweight，但overweight是由摄入过多的calories和缺少运动导致的.
Carbohydrates只是calories的来源之一，换句话说，即使你完全不吃carbohydreates
，只吃protein，如果calories intake大于每日消耗量，仍然会导致肥胖，成为DM的危
险因素。任何东西摄入过量都会导致疾病，脂肪，糖，蛋白质，莫不如此。你那个什么
carbohydreates导致DM完全是无稽之谈。 |
|
d*****u
发帖数: 17243 | 26 The nutritional profiles of longan and lychee are similar. Both fruits are
low in calories and carbs and have zero fat. One ounce of fresh longan has
just 17 calories and 4 grams of carbs. One ounce of fresh lychee has 18
calories and 5 grams of carbs. |
|
l****z
发帖数: 29846 | 27 Soda Ban
Government union bosses are really overdue to get a lashing from voters. And
there are some hopeful signs, such as the recent defeat of a union-backed
recall election of a pro-reform governor in Wisconsin.
From children's lemonade stands to sneaky new speed traps, bureaucrats are
getting in our faces, big-time.
Enter New York City Mayor Michael Bloomberg's proposed soda ban on servings
larger than 16 oz. at restaurants, fast food joints, and street vendors. It'
s nanny-state government ... 阅读全帖 |
|
l****z
发帖数: 29846 | 28 by Alli Bachmann
Mayor Michael Bloomberg (I) has done his job; and he’s done it well. He’s
maintained the New York City that Mayor Rudy Guiliani (R) created during the
1990’s. After a special election and winning a third term as mayor,
Bloomberg has officially outlived his usefulness as Mayor. Some Bloomberg
initiatives that have recently sparked controversy are his proposed ban on
large, sugary beverages and his breastfeeding-only hospital restriction. As
a man who once claimed to be a republi... 阅读全帖 |
|
|
F**********y
发帖数: 10265 | 30 130 calories per 100 g white rice
110 calories per 100 g brown rice
365 calories per 100 g flour |
|
R******d
发帖数: 1305 | 31 en you are always the first to reply. yes Chicken leg is not too bad
Nutrition Facts
Serving Size
1 leg, bone and skin removed (95.0 g)
Amount Per Serving
Calories
181
Calories from Fat
72
% Daily Value*
Total Fat
8.0g
12%
Saturated Fat
2.2g
11%
Polyunsaturated Fat
1.9g
Monounsaturated Fat
2.9g
Cholesterol
89mg
30%
Sodium
86mg
4%
Total Carbohydrates
0.0g
0%
Protein
25.7g
Vitamin A 1% • Vitamin C 0%
Calcium 1% • Iron 7%
* Based on a 2000 calorie diet |
|
d*****1
发帖数: 566 | 32 现在孕期血糖测试要求越来越严格了，导致许多原本在upper limit的正常孕妇都被划
为糖妈，搞得产前忧郁。其实控制孕期血糖对大人孩子都有好处，而且就艰苦两个月。
以下是我的一些经验教训，供大家参考，具体还要根据个人情况摸索。
背景
• 一小时血糖50g：188 (< 140)；罪魁祸首是半小时前吃了一个苹果
• 三小时血糖100g：空腹: 86 mg/dL (< 96)；1 小时: 181* mg/dL (< 180)；2
小时: 166* mg/dL (< 155)；3 小时: 129 mg/dL (< 140) ；其中三小时的四个指标
超了两个，超的不多。不知道是不是因为超的不多，没要求做尿检。不过一个半月之后
做过一次尿检，glucose/protein/ketone/bilirubin都是negative
• 被判为糖妈之后，要求每天早上空腹（<95）和三餐从吃饭起(first bite)算
两小时(<120)扎手指测血糖
营养师要求饮食原则:
控制每天carb摄入在180-200g,三餐每餐不超过50，三次snack每次10-20，晚上... 阅读全帖 |
|
d*****x
发帖数: 593 | 33 都在SFW弄的
salad dressing *4
BULL'S-EYE BBQ Sauce*4
100 Calorie Cheese*1
Nabisco 100 Calorie*4
mac &cheese*3
free deli*1
free mac &cheese*1
OOP=$4.65
那个Nabisco 100 Calorie BOGO,这周$5/2,但是减去的是原价,3刀多那个价格.
这种REBATE会让人总是留意他家的商品,挺好的. |
|
h********e
发帖数: 224 | 34 Welso Momentum 620 Elliptical 一部，原价$168.82，现只要$68. 如果感兴趣，请站
内联系。在RTP周围的，我可以给你送过去。
这部运动器械的具体介绍，请看下面和图片：
• Weight: 96lbs / 44kg
• Weight Capacity: 250lbs
• Stride Length: 13"
• Resistance Levels: 10
• Dimensions: 44"L x 21"W x 54.5"H
• Parent Company: Icon Health and Fitness
The Weslo Momentum 620 Elliptical is a great workout machine for those keen
on keeping shape at all times. You can do your workout routine in the
comfort of your own home w... 阅读全帖 |
|
m*****s
发帖数: 1381 | 35 compare to who?
what i found is different from your post
Lowest in Calories:
1. Sonic Drive-In regular fries (75 g): 220 calories
2. McDonalds small fries (71 g): 230 calories |
|
M*******T
发帖数: 492 | 36 Find out your body fat percentage.
Set a goal.
start with the most important thing: watch what you eat. Now, this is the
most tricky one because most people
don't know how to read the nutrition label, and there are fat thats in the
food but are not directly marked on
the label.
A general good rule is to CUT OUT any sugar/candy intake. Reduce fat intake,
such as substitute high fat food
with lower fat food. etc You need to make sure that your calorie intake is
always less then the calorie you bur... 阅读全帖 |
|
p***y
发帖数: 18037 | 37 Half & Half --
Nutrition Facts
Serving Size: 2 tbsp.
Amount per Serving
* Calories 40 Calories from Fat 25
% Daily Value *
* Total Fat 3g 5%
* Saturated Fat 2g 10%
* Trans Fat 0g
* Cholesterol 15mg 5%
* Sodium 30mg 1%
* Potassium 45mg 1%
* Total Carbohydrate 1g 0%
* Dietary Fiber 0g 0%
* Sugars 1g
* Protein 1g 2%
* Vitamin A2%
* Calcium4%
Est. Percent of Calories from:
Fat 67.5% Carbs 10.0%
Protein 10.0%
Skim Milk --
Nutrition Facts
Serving S |
|
C********n
发帖数: 346 | 38
当然不能替代运动了，我说的是替代椅子啊。
网上搜到10 Reasons to Use an Exercise Ball as Your Chair.今天晚上做了两个小
时感觉还不错，就是一直晃来晃去的：）
1. Forces proper spine alignment. Because an exercise ball is not stable,
your body needs to try
to balance itself on it. The perfect spinal posture is coincidently the
easiest to balance with. Thus,
your body will automatically try to align itself into the proper posture.
This helps improve your
spinal health, and decrease back pains.
2. Causes you to frequently change positions. An exercise ... 阅读全帖 |
|
|
|
d*********e
发帖数: 8525 | 41 消耗点能量真难啊，
For example, riding 20 miles at 15 mph burns 620 calories (20 miles X 31
calories per mile = 620 calories). Determine the running equivalent by
dividing the distance (20 miles) by the conversion divider for 15-mph (3.5).
The result is 5.7 miles.
骑或跑一个hr 才不过消耗600多卡， 随便吃点垃圾食品就爆了 |
|
u*********s
发帖数: 2077 | 42 去他们网站看了看， 这比赛太变态了， solo要12天内完成，
每天至少要骑250迈....每天至多只能睡4小时....
的确有点吃饱撑的......
http://www.raceacrossamerica.org/raam/raam2.php?N_webcat_id=22#
***
Just to finish within the 12 day time limit, racers can't afford to sleep
more than about 4 hours a day at the most.
***
Compare RAAM to the Tour de France or Mt Everest
The Race Across America is almost 50% longer than the Tour de France. Solo
racers will finish in about 10 days, which is half the time of the Tour de
France, and will have no rest days. ... 阅读全帖 |
|
d*i
发帖数: 9453 | 43 ☆─────────────────────────────────────☆
fourpigs (花生一家亲) 于 (Thu Apr 17 16:45:01 2008) 提到:
这两天吃了好多。
☆─────────────────────────────────────☆
snowma (snowma) 于 (Thu Apr 17 16:45:40 2008) 提到:
减肥还敢吃PIZZA啊，我增重的都不吃的。
☆─────────────────────────────────────☆
binladen (飛龍在天 -- El Lardo) 于 (Thu Apr 17 16:45:50 2008) 提到:
calories, calories, calories...
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dai (凄凉宝剑篇！·人生不外悲欢离合爱恨情仇) 于 (Thu Apr 17 16:47:03 2008) 提到:
不好
一般都是白面粉，low fiber
sodium肯定是要超标的。
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g********x
发帖数: 4671 | 45 In additional to what whxhm1 said, you need to spread-out your daily
required calories into small even meals, and make sure each meal does not
exceed the calories quota. At the sametime, each meal must contain enough
protein to maintain/build your muscle.
Say if you are currently 180lb and want to drop to 160lb, you'll need about
2000-2100 calories and about 160g of protein intake DAILY. Divide that to 5
or 6 that's how much you should each for each small meal.
It is not easy to find good meal c |
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C*******U
发帖数: 475 | 46 I found this helpful for training.
BE AN IRON MAN. It’s difficult to overstate the importance of resistance
training. Adding muscle to your frame causes your body to speed up its
metabolism. For every pound of lean muscle you forge, count on losing an
extra 35-50 calories per day, or up to 1,500 calories a month or 18,000
calories per year while resting. That’s approximately 5 pounds of bodyfat
you can eliminate at rest.
LIMIT REST PERIODS. Don’t spend your time between sets chatting up the
chic |
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n***s
发帖数: 10056 | 47 1) 一个星期里不练的那几天（星期4,5,6 日），需不需要吃蛋白粉
Based on what I learned from others, the answer is 'yes'.
2) 不练的时候吃蛋白粉是不是会长胖，比如长肚子。不过蛋白粉的成分是氨基酸，不
是脂肪也不是糖分，为什么会长胖呢？google看到有人说会。
Protein contains calories too. When calories intake is greater than calories
burned, you gain fat.
3) 前面有人建议用温的“碳水”溶解蛋白来喝，碳水是说碳酸饮料吗？
I use cold water or cold milk or cold soy milk
4) 一个星期里面连续三天练(不同部位)，效果会不会不如分散开来练习，比如2,4,6这样
I would say 'yes'. But since you cannot do that, then it's better than not
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f*******n
发帖数: 5241 | 48 The Complete Guide to Sports Nutrition
How to eat for maximum performance
Anita Bean
About Gaining Lean Body Weight:
. To build muscle, an intense weight-traning programme must be combined with
a alanced intake of calories, carbohydrate, protein and fat.
. Aim to gain 0.5-1kg lean weight per month.
. Tltimately, th amount of lean wight you gain depends on your genetic make-
up, body type, and hormonal balance.
. To gain lean weight, increase your maintenance calorie intake by 20%, or
about 500 k... 阅读全帖 |
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l*****o
发帖数: 26631 | 49 那张表里说的是身体会消耗的热量，不是建议吃的热量啊。
那个Word文档里的公式是：
Determining Your Nutrition Level
1. Calculate your RMR
Your Body Weight x 10 = RMR
2. Calculate your Daily Activity Burn
RMR x 20% = DAB
3. Calculate your Energy Amount
RMR + DAB = EA
Nutrition Level Chart
EA = 1800-2399 = Level I 1800 calories per day
EA = 2400-2999 = Level II 2400 calories per day
EA = 3000+ = Level III 3000 calories per day
按体重 110 lb算的话， RMR = 1110 , DAB = 222, EA = 1332
下面没这个选项， 但是看他那样分类，每天也就是应该吃1300卡啊。
而且那个pdf文档里给的五个sample... 阅读全帖 |
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l*****o
发帖数: 26631 | 50 恩， 里面都是写的beachbody.com 没有提到P90X， 我还以为是一样的呢。
我下载的文件包里还有一个Nutrition Guide P90X Beachbody.doc
里面的东西我前面贴过：
The P90X nutrition plan is as follows:
Phase I: Fat Shredder - Days 1-28
Phase II: Energy Booster - Days 29-56
Phase III: Endurance Maximizer - Days 57-90
Body Fat Range Targets
For Men: Fit - 14-17% Athlete - 10-13% Elite Athlete - 4-9%
For Women: Fit - 21-24% Athlete - 16-20% Elite Athlete - 12-15%
Measure Body Fat at start of program and at the end of each phase to measure
progress
Deter... 阅读全帖 |
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