鐵克健身網Taks's BodyGYM【飲食與營養品

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2009/04/11 11:43:50

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來自北美洲
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發文 413
註冊 2004/7/19
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剛完了6星期的課程, 現在是一星期的休息, 現在是約81kg。我沒有比賽, 只希望能盡量增加多些 lean mass。以下是我6 星期前的餐單。
7:00 am (pre workout)
1) 1 cup oat
2) 1 scoop whey
3) 1 medium size banana
4) 2 boiled eggs
5) 1 teaspoon Udo's oil
6) 1 cup black coffee
7) 1 cap vitamin
8) 3/4 scoop White Flood (坐公車時喝)

4 scoops Xtend During workout

11:00 am (Post workout)
1) 1.5 scoop whey
2) 0.5 cup oat
3) 1 medium size banana
4) 50 g dextrose

2:00 pm (Lunch)
1) 5 oz boiled chicken breast
2) 12 oz yams

5:30 pm (Snack)
1) 1 can tuna
2) 10 oz yams
3) 500 ml 2% milk

9:00 pm (Dinner)
1) 6 oz boiled chicken breast
2) 27 almonds

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作了一些小改變, 將午餐的carbs 減少, 增加些少fat, 而 snack 的一餐亦會減些少 carbs.
同時會增加一餐睡前的營養補充。

7:00 am (pre workout)
1) 1 cup oat
2) 1 scoop whey
3) 1 medium size banana
4) 2 boiled eggs
5) 1 teaspoon Udo's oil
6) 1 cup black coffee
7) 1 cap vitamin
8) 3/4 scoop White Flood (坐公車時喝)

4 scoops Xtend During workout

11:00 am (Post workout)
1) 1.5 scoop whey
2) 0.5 cup oat
3) 1 medium size banana
4) 50 g dextrose

2:00 pm (Lunch)
1) 5 oz boiled chicken breast
2) 6 oz yams
3) 8 oz 豉汁蒸魚 or 15 almonds

5:30 pm (Snack)
1) 1 can tuna
2) 6 oz yams
3) 500 ml 2% milk

9:00 pm (Dinner)
1) 6 oz boiled chicken breast
2) 27 almonds

11:00 pm (pre sleep meal)
1) 1/3 cup cottage cheese
2) 500 ml 2% milk

我能做的都做了, 路還是長, 但我會邊努力邊學習。我應該得到回報的~

※本文於2009/4/11 上午 11:46:35修改※

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