h******c 发帖数: 1029 | 1 我朋友也要减肥,让我总结了一下我减肥开始在costco经常买的吃的。
其他兄弟姐妹有啥costco减肥增肌的食品推荐请跟在这个帖子里,回头我整理了一并更
新。
大家一起加油!还有其他几种白肉,我记不起来了。回头加进去。
Note:高盐分食物不利于减肥。
Costco
Name Unit Calories Protein (g) Fat (g) Carbs (g) Sodium (mg) Price Amount
Lean Ham 97% fat free 4 slice 70 10
Beef Jerky (Oh Boy! Oberto) 1 oz 80 13 1 6 410 14.99/2bags 9 oz per bag
Turkey Jerky 1 oz 80 13 0.5 5 490 9.89/2bags 7 oz per bag
Fage 0 fat greek yogurt 1 cup 130 23 0 9 4.99 4 cups
Polly-O String Cheese 1 stick 80 7 6 0 190
French Bread - 1 roll 130 5
Hake fillet 90 1 1 20
Tyson Chicken Breast 130 3 4 21
Raw Shrimp - Kirkland Signature 4 oz 100 20 0.5 3 280 15 36 oz per bag
Kirkland Signature - Real Egg -99% Egg Whites, 61 gram (1/4 cup) 61 gram (1/
4 cup) 30 1 0 6
Kirkland Signature (Costco) - Stir Fry Vegetables 3 cups 120 24 0 3
Organic Quiona, 0.25 cup dry 160 29 3 6 1/4 cup dry 160 29 3 6 |
Y*******o 发帖数: 3323 | 2 Calories, Fat, Carb, Protein
Hake fillet 90, 1, 1, 20
Tyson Chicken Breast 130, 3, 4, 21
我每两个星期去一次,每次买两种肉,以前的都不记得了,这两个是这次买的,
costco有很多all natural, wild caught的肉和鱼,我觉得挺好的
【在 h******c 的大作中提到】 : 我朋友也要减肥,让我总结了一下我减肥开始在costco经常买的吃的。 : 其他兄弟姐妹有啥costco减肥增肌的食品推荐请跟在这个帖子里,回头我整理了一并更 : 新。 : 大家一起加油!还有其他几种白肉,我记不起来了。回头加进去。 : Note:高盐分食物不利于减肥。 : Costco : Name Unit Calories Protein (g) Fat (g) Carbs (g) Sodium (mg) Price Amount : Lean Ham 97% fat free 4 slice 70 10 : Beef Jerky (Oh Boy! Oberto) 1 oz 80 13 1 6 410 14.99/2bags 9 oz per bag : Turkey Jerky 1 oz 80 13 0.5 5 490 9.89/2bags 7 oz per bag
|
v******s 发帖数: 6949 | 3 ham, jerky盐分高,不利于减脂
你还是接着减吧,概念不清先拿容易的减肥练练。
增肌对女人来说,最少也的2年战斗的准备。 |
t***k 发帖数: 610 | 4 Will cheese be a good option? |
s*******t 发帖数: 7746 | 5 哈,今天早上也想着贡献一个costco的food list
Kirkland Signature - Real Egg -99% Egg Whites, 61 gram (1/4 cup)
30 1 0 6
Kirkland Signature (Costco) - Stir Fry Vegetables, 3 cup 120 24
0 3
Organic Quiona, 0.25 cup dry 160 29 3 6
还有各种各样的salad菜,黄瓜,5lb一袋的organic baby carrrot,都是打开就可以吃
,很方便 |
h******c 发帖数: 1029 | 6 我不想继续减脂了呀。你给我说说,我是不是又搞错了。需要你理论指导啊。
我现在基本按着p90x的。那个比较容易follow.现在phase 2,应该算是过渡期吧。
我理解的减脂和增肌吃的差不多呀,就是增肌多吃些碳水,总体卡路里可以大点儿。
减脂和增肌都要多吃些高蛋白。
减脂蛋白:碳水:脂肪 = 5:3:2
过渡:4:4:2
增肌:3:5:2
你别闲麻烦呀,给我说说。
【在 v******s 的大作中提到】 : ham, jerky盐分高,不利于减脂 : 你还是接着减吧,概念不清先拿容易的减肥练练。 : 增肌对女人来说,最少也的2年战斗的准备。
|
v******s 发帖数: 6949 | 7 WT: Load your muscle within 70%-80% of 1RM to trigger muscle growth; work
out 20-60 reps per muscle on a weekly basis; choose compound movements such
as squats, overhead press, lat pulls to send the right hormonal signals to
your body.
Diet: Real, nutritious food eaten at 200cal surplus to your maintenance
level. Protein at 1g/lb body weight, Fat minimal at .5g/KG of body weight (
personally I like to keep it around 50g-70g/day for my 2200cal diet plan).
Remaining 热量 should come from good complex carbs such as legumes, whole
grains (not processed grain), starchy tubers and vegetables.
Cardio should be kept to minimal during the gain phase, I found 20-30 min
steady state cardio @ 3 times a week speeds up recovery. If you run for 1hr
and 4 times a week, chances are, you will skimp in the weight room.
【在 h******c 的大作中提到】 : 我不想继续减脂了呀。你给我说说,我是不是又搞错了。需要你理论指导啊。 : 我现在基本按着p90x的。那个比较容易follow.现在phase 2,应该算是过渡期吧。 : 我理解的减脂和增肌吃的差不多呀,就是增肌多吃些碳水,总体卡路里可以大点儿。 : 减脂和增肌都要多吃些高蛋白。 : 减脂蛋白:碳水:脂肪 = 5:3:2 : 过渡:4:4:2 : 增肌:3:5:2 : 你别闲麻烦呀,给我说说。
|
h******c 发帖数: 1029 | 8 学习了。叩拜。
我是得在多学习一段再进入增肌。现在这段先争取维持住,不要长太多肥肉。吃的要
clean且多,力量训练得跟上,要不都增成肥肉了。
2200卡的diet plan很牛呀。我现在从1400卡恢复到1600卡的饮食,加回来的基本都是
粮食和水果。应该加些你说的东西:legumes, whole grains (not processed grain)
, starchy tubers and vegetables。水果以后还是得少点。等再过1-2周,如果腰围没
大反弹,我增到1800卡看看。
我明白你说我这个list哪里不对了,减脂期要吃低盐分的,我列的牛肉干和ham都不符
合这点。应该把盐分也加到列表里才好。我回头改改。
你跟苏妹给我的帮助太大了。
such
【在 v******s 的大作中提到】 : WT: Load your muscle within 70%-80% of 1RM to trigger muscle growth; work : out 20-60 reps per muscle on a weekly basis; choose compound movements such : as squats, overhead press, lat pulls to send the right hormonal signals to : your body. : Diet: Real, nutritious food eaten at 200cal surplus to your maintenance : level. Protein at 1g/lb body weight, Fat minimal at .5g/KG of body weight ( : personally I like to keep it around 50g-70g/day for my 2200cal diet plan). : Remaining 热量 should come from good complex carbs such as legumes, whole : grains (not processed grain), starchy tubers and vegetables. : Cardio should be kept to minimal during the gain phase, I found 20-30 min
|
v******s 发帖数: 6949 | 9 In general, sodium intake needs to be balanced(limited but not eliminated)
or you will look like a 酸菜instead of 水灵灵新鲜菜。 |
h******c 发帖数: 1029 | 10 hahaha..
你太欢乐了~
【在 v******s 的大作中提到】 : In general, sodium intake needs to be balanced(limited but not eliminated) : or you will look like a 酸菜instead of 水灵灵新鲜菜。
|
|
|
h******c 发帖数: 1029 | 11 这个egg white为啥入选?
【在 s*******t 的大作中提到】 : 哈,今天早上也想着贡献一个costco的food list : Kirkland Signature - Real Egg -99% Egg Whites, 61 gram (1/4 cup) : 30 1 0 6 : Kirkland Signature (Costco) - Stir Fry Vegetables, 3 cup 120 24 : 0 3 : Organic Quiona, 0.25 cup dry 160 29 3 6 : 还有各种各样的salad菜,黄瓜,5lb一袋的organic baby carrrot,都是打开就可以吃 : ,很方便
|
s*******t 发帖数: 7746 | 12 6蛋白,1碳水,0fat 啊
不过味道不怎么样。加1.5倍牛奶做成鸡蛋羹味道还行
【在 h******c 的大作中提到】 : 这个egg white为啥入选?
|
p*********l 发帖数: 26270 | 13 who says 增肌:3:5:2?
that's for endurance trainers! if you are training for marathon or
triathlone, you may use it.
过渡:4:4:2 is also wrong. this is called "balanced diet". you are supposed
to live with it.
read the P90X nutrition guide word by word. Make sure you understand each
English word. Don't distort it like this! 我快吐血了!
【在 h******c 的大作中提到】 : 我不想继续减脂了呀。你给我说说,我是不是又搞错了。需要你理论指导啊。 : 我现在基本按着p90x的。那个比较容易follow.现在phase 2,应该算是过渡期吧。 : 我理解的减脂和增肌吃的差不多呀,就是增肌多吃些碳水,总体卡路里可以大点儿。 : 减脂和增肌都要多吃些高蛋白。 : 减脂蛋白:碳水:脂肪 = 5:3:2 : 过渡:4:4:2 : 增肌:3:5:2 : 你别闲麻烦呀,给我说说。
|
v******s 发帖数: 6949 | 14 P90X nutrition uses percentage which is hard to follow, for hard gainers
like me, I need to eat at least 2000/day to prevent weight loss, 40% of 2000
= 800 calories coming from protein? That's a whopping 200grams for a little
person weighing 105lb.
I rather get my required protein (up to 120g/day), some fat for hormone, and
satisfy the remaining needs with good carbs. |
p*********l 发帖数: 26270 | 15 你自己都说可能卡路里算错了
减肥其间,每磅体重要吃1g以上蛋白质才能保持肌肉
增肌其间,每磅体重要吃1.5-2g蛋白质
你肌肉长得慢,跟蛋白质差点可能有关系
2000
little
and
【在 v******s 的大作中提到】 : P90X nutrition uses percentage which is hard to follow, for hard gainers : like me, I need to eat at least 2000/day to prevent weight loss, 40% of 2000 : = 800 calories coming from protein? That's a whopping 200grams for a little : person weighing 105lb. : I rather get my required protein (up to 120g/day), some fat for hormone, and : satisfy the remaining needs with good carbs.
|
s*******t 发帖数: 7746 | 16 myfitnesspal算的carb, fat protein都是以g为单位吧?
【在 p*********l 的大作中提到】 : 你自己都说可能卡路里算错了 : 减肥其间,每磅体重要吃1g以上蛋白质才能保持肌肉 : 增肌其间,每磅体重要吃1.5-2g蛋白质 : 你肌肉长得慢,跟蛋白质差点可能有关系 : : 2000 : little : and
|
p*********l 发帖数: 26270 | 17 对,都是克
【在 s*******t 的大作中提到】 : myfitnesspal算的carb, fat protein都是以g为单位吧?
|
h******c 发帖数: 1029 | 18 //汗
等我晚上把那文件拿出来好好读读。
5周前读的,现在就记错这么多了。上岁数了呀。妹妹批评的好。
supposed
【在 p*********l 的大作中提到】 : who says 增肌:3:5:2? : that's for endurance trainers! if you are training for marathon or : triathlone, you may use it. : 过渡:4:4:2 is also wrong. this is called "balanced diet". you are supposed : to live with it. : read the P90X nutrition guide word by word. Make sure you understand each : English word. Don't distort it like this! 我快吐血了!
|