[討論] 有趣的經驗

stanlyleu 發表於 2020/6/1 下午9:03:23

看板MuscleBeach標題[討論] 有趣的經驗作者

(蒼穹之戰神重返人間)時間Jun 1 21:03:23 2020推噓 5 推:5 噓:0 →:4

之前買過一個國外健美選手的online課（？）簡單來說就是一個月付一筆錢（約臺幣1000多塊）
然後他會要求你寄身材照給他
並丟給你一份問卷與個人資料要求你填寫、開這個月的訓練菜單與飲食菜單給你…並會
要求你一週拍照一次與跟他討論各種問題或想法；我有特別跟他說我是哪一國人、想說如果他知道或許可以比較推薦我們容易買到的食物

由於對方非常壯碩線條也不錯不是很乾的那種所以就好奇嘗試看看他會開出怎樣的菜單給我廢話不多說貼出來給大家看

飲食菜單（全英文）

Cheat meal once a week one day of your choice.just replace one meal on the plan for that day with whatever you want but try not to eat so much that you feel sick or bloated

Training Day(休息日也一樣只是減去 the intra-workout這餐)

Meal 1
3 Whole Eggs with 5ml Olive oil and spinach, 25g Whey Isolate with 80g Oats and 60g Blueberries?(you can blend this and drink it as I know you don’t have much of an appetite in the mornings)

Supplements with this meal: Multi-vitamin such as Animal Pak (1 serving), VitD (1 serving) and Fish oils (2000mg) * Keep Fish Oils in fridge so they don’t
oxidize

Meal 2
200g Chicken/Turkey Breast (uncooked weight) with?60g Jasmine or Basmati Rice (150g cooked weight),green Vegetables and 20g Cashews

Meal3(pre-workout)-
40g Whey Isolate,65g Oats and1Banana

Train

Intra-workout
Essential aminos(1 Serving) and 7.5g Creatine Monohydrate
30g Highly Branched Cyclic Dxtrin

*I get my Essential aminos from SciTech which you can order online from Dolphin Fitness

Meal4(post-workout meal)

200g Extra Lean Steak Mince, 80g喺asmine or Basmati Rice?(200g cooked weight)with 5ml Olive Oil

Meal5-200g Chicken Breast with?200g Sweet Potato,spinach and 10ml Olive Oil

Meal 6
25g Whey Isolate, 200g Fage Fat Free Greek Yogurt and 30g孭lmond or PeanutButter with either Water or Unsweetened Almond Milk?(Can either blend it or mix it up in a mixing bowl and itactually tastes really nice)

Nutritional totals

Protein - 250g
Carbs – 305g
Fats – 70g

*Rest Day diet exactly the same or now minus the Intra-workout drink

*Water Intake: 1 litre with Meal 1 and during workout (with Essential aminos)and try to have 500ml with all other meals if you can.

* Seasoning: Try and stick to Paprika, Turmeric and Italian herb that are lower in sugar

*No ketchup or soy sauce but you can use Cholula sauce or Franks Hot sauce for a bit of flavour and some added sodium

*All weight is uncooked weight

其實我覺得他飲食菜單也不會很難準備只是吃那麼多真的很撐也很怕因為碳水頗高（我體脂率頗高）但他說、你要長肌肉去提高代謝你就是要有足夠的碳水。

訓練菜單
https://i.imgur.com/ajJ1fWB.jpg