減肥/增磅 4 (Beginners' Guide)

平時慣左多protein 多carbs 少fat
計過癲起上黎食到300g protein

都係食開超市嘅雪藏雞胸，又雞蛋，whey咁，計計埋成300

咩一餐 多過幾多冇用個D, 多撚餘 research 黎, 全日會唔會淨係食一餐咁少呀?如果每餐淨係可以吸收20 30g 過左個D冇效,
咁一條友如果1日淨係食1餐100g , 佢係咪會營養不良?
諗下都知唔會啦 , 好多research 根本好多盲點, 因為控制唔到咁多個變項
從來都係計total全日

300
我成日200都食唔到

的確
每餐20g的話
200lb既人要點食分開10餐
https://www.youtube.com/watch?v=tJpdPYedWjc

最驚食到身體有事
不過又唔想食咁多carbs

係Sports Institute做 人地係一個專業 自然manage到唔同運動所需

全世界bodybuilder都話0.8- 1.0g per lb起跳
我就真係未請教過嗰個"sport dietition"係咩來頭喇

[/quote] kidney burden
我睇Research話kidney冇功能問題, 正常functional 可以頂到4.5g x kg wor[/quote]

Short term當然冇影響 但都有啲study show到excessive protein intake係risk factor of progression of kidney damage 係我自己穩陣啲姐 還掂太多又唔係增得effective d

人地national sports institute來頭唔細掛

另外The academy of Nutrition and Dietetics reports that bodybuilders require 1.4 to 1.7 grams of protein per kilogram, or about 0.63 to 0.77 grams of protein per pound of body weight each day and that 1.4 to 1.8 grams of protein per kilogram is required to build muscle mass.

A review article published in a 2006 edition of the “International Journal of Sport Nutrition and Exercise Metabolism” reports that excessive protein intake can be dangerous and is defined as consuming more than 35 percent of your daily calories from protein. The academy of Nutrition and Dietetics reports that consuming more than 1.8 grams of protein per kilogram of body weight, or about 0.82 grams of protein per pound, does not provide additional benefits when trying to build muscle.

https://healthyeating.sfgate.com/much-protein-bodybuilder-need-2583.html

呢層我都唔清楚 好有可能係用體重計practical好多 話晒唔係咁易好準確咁量度lean body mass

如果1.8g x kg
一個70kg/155lb嘅人
食126

如果0.8g x lb
一個70kg/155lb嘅人
食124

姐係0.8g x lb相等於 1.8g x kg

佢將個lower end spectrum 變咗做highest
我就唔信啦
我冇得做實驗駁唔到 但都係嗰句喇
caloric deficit嘅時段會食到1.2g x lb 甚至更高
全世界bodybuilder歷史以來都係以1g x lb為準 如果呢個national sports institute sports dietitian喺啱嘅佢一早上晒新聞 推翻多年來嘅標準

減緊肥
熱量分配太極端會否有副作用？
例如早餐午餐極清淡（e.g. 恰蛋/西蘭花/雞胸/)
晚餐食得肥膩熱量應該都唔過limit（e.g.焗豬扒飯/肥叉飯）
是否可行？

咁歷史以來又唔等於一定啱既 以前既人咪又係話地球係平 科學係會update

另外唔係淨係個sports dietitian咁講 係人地成個acedamy咁講 我諗the acedamy of nutrition and dietetics咩料都唔洗講啦 話晒人地係呢方面係全球最大既機構同權威 咁佢地所做既研究同所發佈既指引我諗都幾可信掛 事實上真係有研究證明到>1.8g/kg冇幫助嘛 所以所有bodybuilder都食多左都冇問題架 係唔會令佢地build得差左 只係若果就算只係食到1.8 果效亦會差唔多咁囉

唔係話科學唔會被推翻 只係呢啲咁簡單嘅野 要推翻一早推翻咗姐搵一班人食唔同份量protein測muscle protein synthesis咪得

咁我lm等佢上新聞囉我冇話食多有問題嘅 只係多好過少姐 同埋protein消化要卡路里 消化慢 變相carbs 同fats食少咗 1g per lb何樂而不為呢

理論上係得
但靠估 特別係香港野食 每間有特別煮法 可以差好遠 免得過都唔好食燒味啦
焗豬扒飯就刮走部分汁 飯照計

巴打，可唔可以留tg問你?

人地咪做咗研究推翻咗食多左少少係冇問題 只係唔想盲目追隨太多protein 有冇諗過有人一日係食唔到咁多野 如果一個胃口較細既人為左跟你個個指引而逼自己係咁食 會有幾辛苦

正常whey protein係咪都唔會有Creatine,
想避開Creatine既話, 邊隻粉推薦?

如果成份有Creatine, 通常標籤係會直接寫Creatine, 或是寫Creatine既合成物質?

唔該哂先

有嘅會直接寫有幾多g creatine
冇推薦 總之認住買creatine monohydrate
揀大牌子就得 最好揀無味 平好多

1h per lb唔會好多囉都話我等佢上新聞囉完

同埋簡粉
之後貪得意買左樽藥丸
貴好多

藥丸方便
我都食丸

聽講溝埋carbs食會好啲
所以我朝早粉溝麥皮食埋

唔知啦
不過我係盡量分開食囉
因為食多左會係咁放屁

朝早， 鹽水浸吞拿魚&一塊麥包＋ 無糖豆䊢
過兩個鐘飲protein shake
lunch，三文魚柳+飯
做完gym再飲
夜晚食蒸魚

放足一日屁