［極瘦撚］體脂得5.9%

173 60kg

依家d磅咁撚磅架咩體脂都磅到

依家d磅咁撚磅架咩體脂都磅到

好似測體脂咁測係唔準
如果得5.9%應該你已經係埃塞俄比亞級

人地跳高港隊個女仔，體脂都係9.5%
個肚已經腹肌出哂黎

178cm, 體脂3.6%
一日五餐，唔好比身體有一刻肚餓既感覺。
作息定時盡量12點前訓
做埋gym 就會慢慢上到。
我因為肌肉本身縮得太緊，唔識得去放鬆，所以做極都唔理想。

你體脂係3.6kg 唔係3.6%喎

160 43KG 有冇人夠我癲
屌由細到大(23歲)都食唔肥,小學瘦到要見營養師,BMI嚴重偏底,依家仲係UNDERWEIGHT RANGE
注定一世無女

要增磅既話
Weight train + nutrition + 休息


1. 計左你一日既maintenance calorie先
(Google macro calculator 大把）
2. 增磅既就加350-500 kcal
3. 1 g carbs= 4 kcal, 1 protein = 4 kcal,
1 g fat = 9 kcal
4. 50% calorie from carbs, 30 % from protein, 20% from fat

E.g. 一個60 kg 既人
60 kg = 132 lbs, 1 lbs body mass requires 1 G protein for growth
一日攝取既protein = 132 g
(100 g skinless chicken breast: 30 protein)

Carbs he needs = (132 / 0.3 ) x 0.5 / 4 = 220 g
(100 g rice: 28 g carbs, 100 g spaghetti = 72 g carbs...)

Fats he needs= 132 x 2/3 = 88 g
( from salmons, from olive oil...)

Daily calorie he needs for add mass
= 132 x 4 + 220 x 4 + 88 x 9 + 500 = 2660 kcal

不過前提係佢有合適既重量訓練先會長肉

173 60kg

same bro
想增到65kg

屌曬你地全部老母

要增磅既話
Weight train + nutrition + 休息


1. 計左你一日既maintenance calorie先
(Google macro calculator 大把）
2. 增磅既就加350-500 kcal
3. 1 g carbs= 4 kcal, 1 protein = 4 kcal,
1 g fat = 9 kcal
4. 50% calorie from carbs, 30 % from protein, 20% from fat

E.g. 一個60 kg 既人
60 kg = 132 lbs, 1 lbs body mass requires 1 G protein for growth
一日攝取既protein = 132 g
(100 g skinless chicken breast: 30 protein)

Carbs he needs = (132 / 0.3 ) x 0.5 / 4 = 220 g
(100 g rice: 28 g carbs, 100 g spaghetti = 72 g carbs...)

Fats he needs= 132 x 2/3 = 88 g
( from salmons, from olive oil...)

Daily calorie he needs for add mass
= 132 x 4 + 220 x 4 + 88 x 9 + 500 = 2660 kcal

不過前提係佢有合適既重量訓練先會長肉

175 49kg

有冇巴打有舊骨凸出來
成日覺得好核突。。