m******6
发帖数: 18 | 1 WSN一名，174cm, 体重130pound，从未接受过力量训练，只是去GYM跑跑步，20分钟而
已。
目标，三个月140+pound.
这是我前几天的饮食和健身安排，不知道有什么错误，请大家帮忙纠正。
饮食：8am 豆浆一杯（牛奶是不是更好？），一个鸡蛋，一片waffle或则pancake，两
片全麦面
包，一粒钙片。
10--11am, 苹果或则点心或则yogurt什么的
12-12：30， lunch, 一般一碗米饭，牛肉鱼肉鸡肉猪肉里面pick两种，西红柿炒蛋，
加点水果
蔬菜。一片VC
3-4，苹果，饿的话吃点零食什么的
4：30--5：30 gym time, 下面详说
6pm dinner, 其实和中饭差不多。加片VB
9pm, yogurt一杯。
11：30 牛奶，睡觉
gym: 一般是先跑25MINS， 压压腿，然后仰卧起坐三组，30， 20， 10，一共60个。休
息下 俯
卧撑两组，20， 10，共30个， 然后做两组上身肌肉的器材(下身长年踢足球，不瘦）
，各三组，
18， 12，9.
差不多就这样了。
望各位有经验的朋友看看哪里应该改进。
谢谢 |
B********y
发帖数: 1356 | 2 要想增肌（我猜你不想光长肥肉），最有效的办法是去举重，而且是举大重量，最好上
sqat、deadlift、military press、bench press这样的动作，每个动作以竭力的重量
做每组3-8个，4-6组，每天练1，2个肌群，每个肌群3-4天练一次。
你说的那点训练量不够。
争取吃到每月都长3-4磅，长的不够再加量。 |
f*******n
发帖数: 5241 | 3 是的，他那个仰卧起坐和俯卧撑长不了多少肉。还有我觉得LZ吃的也不多，
午饭和晚饭没说吃多少，但是感觉总量连1800卡都不到。午/晚餐瘦肉和蔬菜
要尽量多吃，另外加餐也要加些蛋白质和nuts等。
【在 B********y 的大作中提到】
: 要想增肌（我猜你不想光长肥肉），最有效的办法是去举重，而且是举大重量，最好上
: sqat、deadlift、military press、bench press这样的动作，每个动作以竭力的重量
: 做每组3-8个，4-6组，每天练1，2个肌群，每个肌群3-4天练一次。
: 你说的那点训练量不够。
: 争取吃到每月都长3-4磅，长的不够再加量。
|
a***a
发帖数: 40617 | 4 请google parker cote
你就按他的meal plan来
你这样吃差太远了
【在 m******6 的大作中提到】
: WSN一名，174cm, 体重130pound，从未接受过力量训练，只是去GYM跑跑步，20分钟而
: 已。
: 目标，三个月140+pound.
: 这是我前几天的饮食和健身安排，不知道有什么错误，请大家帮忙纠正。
: 饮食：8am 豆浆一杯（牛奶是不是更好？），一个鸡蛋，一片waffle或则pancake，两
: 片全麦面
: 包，一粒钙片。
: 10--11am, 苹果或则点心或则yogurt什么的
: 12-12：30， lunch, 一般一碗米饭，牛肉鱼肉鸡肉猪肉里面pick两种，西红柿炒蛋，
: 加点水果
|
m******6
发帖数: 18 | 5 这家伙一天吃六餐啊。。。。。。
Meal 1
-2 Scoops of ON 100% Whey Protein
-1 Banana
-1 Cup of Old Fashioned Oatmeal
Meal 2
-Chicken Breast
-Vegetables
-2 Fish Oil Caps
Meal 3
-Chicken Breast
-Vegetables
-Spinach
-Olive Oil Vinagrette
Meal 4 (Post-Workout)
-1 Gatorade
-2 Scoops of ON 100% Whey Protein
Meal 5
-Chicken and White Rice
OR
-1 Can of Tuna
-2 Pieces of Wheat Bread
Meal 6
-2 Scoops of ON 100% Whey Protein |
m******6
发帖数: 18 | |
c******t
发帖数: 1733 | 7 可以只练四项，bench, military, squat, deadlift。 每个星期练四天，每天集中练
一项，每一个周期四周。
第1周 3x5
第2周 3x3
第3周 3x(5, 3, 1)
第4周 deloading
然后第2轮，这时力量会有增长，用更大的重量。
具体先测自己的one-rep max, 然后以90% 1rm为基数算，利用以下program
第1周 第2周 第3周 第4周
set1 65%x5 70%x3 75%x5 40%x5
set2 75%X5 80%x3 85%x3 50%x5
set3 85%X5+ 90%x3+ 95%x1+ 60%x5
5+， 3+， 1+的意思是你利用那个重量做最高reps,但不要力竭
【在 m******6 的大作中提到】
: WSN一名，174cm, 体重130pound，从未接受过力量训练，只是去GYM跑跑步，20分钟而
: 已。
: 目标，三个月140+pound.
: 这是我前几天的饮食和健身安排，不知道有什么错误，请大家帮忙纠正。
: 饮食：8am 豆浆一杯（牛奶是不是更好？），一个鸡蛋，一片waffle或则pancake，两
: 片全麦面
: 包，一粒钙片。
: 10--11am, 苹果或则点心或则yogurt什么的
: 12-12：30， lunch, 一般一碗米饭，牛肉鱼肉鸡肉猪肉里面pick两种，西红柿炒蛋，
: 加点水果
|
j**f
发帖数: 7403 | 8 哈哈。你的饮食和运动好像比我还轻，吃的比我还少，估计你的举重能比我重个10磅？
我吃的比你多，跑的比你多，力量练习比你多。BTW，我比你瘦很多。你想越来越瘦不？
那么继续慢慢练。：） 我现在的训练方式是减肥方式，增肥可不是这么练的。你的方式
比我还减肥方式。
【在 m******6 的大作中提到】
: WSN一名，174cm, 体重130pound，从未接受过力量训练，只是去GYM跑跑步，20分钟而
: 已。
: 目标，三个月140+pound.
: 这是我前几天的饮食和健身安排，不知道有什么错误，请大家帮忙纠正。
: 饮食：8am 豆浆一杯（牛奶是不是更好？），一个鸡蛋，一片waffle或则pancake，两
: 片全麦面
: 包，一粒钙片。
: 10--11am, 苹果或则点心或则yogurt什么的
: 12-12：30， lunch, 一般一碗米饭，牛肉鱼肉鸡肉猪肉里面pick两种，西红柿炒蛋，
: 加点水果
|
f*******n
发帖数: 5241 | 9 计划是好计划，LZ从没做过力量练习的可能做不了。我估计有可能都看不
明白你在说什么。：）我感觉至少要有半年以上，或者一年以上的基础才
能上这种。
【在 c******t 的大作中提到】
: 可以只练四项，bench, military, squat, deadlift。 每个星期练四天，每天集中练
: 一项，每一个周期四周。
: 第1周 3x5
: 第2周 3x3
: 第3周 3x(5, 3, 1)
: 第4周 deloading
: 然后第2轮，这时力量会有增长，用更大的重量。
: 具体先测自己的one-rep max, 然后以90% 1rm为基数算，利用以下program
: 第1周 第2周 第3周 第4周
: set1 65%x5 70%x3 75%x5 40%x5
|
v*****r
发帖数: 2325 | 10 if he decides to intense powerlifting and no prior experience, better use a
trainer or coach for weight lifting.
the labmate who introduced me to powerlifting (squat and deadlift) no longer lifts. he followed aurher jones HIT, train to failure. several years ago i visited him in Beijing, he was heating some medication and complaining back pain. he didn't even want to talk weightlifting with me.
one alternative is to self learn and self coach, start with light. make sure move joints well, then move them strong.
if a person set a goal focusing on number and results, he is prone to mistakes. although the motivation will be good.
if a person set a goal to know the science of body & fitness and how to apply to himself, he will make fewer mistakes and enjoy more benefits of exercise.
this going to take a lot of time and some trial and error, but
transforming body for better fitness & health is a life long process. not
something done in 3month.
【在 B********y 的大作中提到】
: 要想增肌（我猜你不想光长肥肉），最有效的办法是去举重，而且是举大重量，最好上
: sqat、deadlift、military press、bench press这样的动作，每个动作以竭力的重量
: 做每组3-8个，4-6组，每天练1，2个肌群，每个肌群3-4天练一次。
: 你说的那点训练量不够。
: 争取吃到每月都长3-4磅，长的不够再加量。
|
|
|
f*******n
发帖数: 5241 | 11 打错了吧？你比他瘦很多你还减肥？：）
不？
方式
【在 j**f 的大作中提到】
: 哈哈。你的饮食和运动好像比我还轻，吃的比我还少，估计你的举重能比我重个10磅？
: 我吃的比你多，跑的比你多，力量练习比你多。BTW，我比你瘦很多。你想越来越瘦不？
: 那么继续慢慢练。：） 我现在的训练方式是减肥方式，增肥可不是这么练的。你的方式
: 比我还减肥方式。
|
e*****e
发帖数: 2233 | 12 就象楼上说的要多举重, 上量, 再多吃, 多睡
以前从来没有举过重, 可以考虑先玩3个月器械, 安全一点, 等有了一些基础再上free
weights |
f*******n
发帖数: 5241 | 13 一天六餐正常啊。你还说“饿的话吃点零食什么的”，想增重怎么还有可能觉得
饿啊，别人都是拼命塞的。
【在 m******6 的大作中提到】
: 这家伙一天吃六餐啊。。。。。。
: Meal 1
: -2 Scoops of ON 100% Whey Protein
: -1 Banana
: -1 Cup of Old Fashioned Oatmeal
: Meal 2
: -Chicken Breast
: -Vegetables
: -2 Fish Oil Caps
: Meal 3
|
a***a
发帖数: 40617 | 14 太客气了。这个都mark，让我很惭愧
这厮21岁的boston college大学生
几年gain了 50lb 的lean mass
很bt
是新一代fitness model star
最近很出风头
【在 a***a 的大作中提到】
: 请google parker cote
: 你就按他的meal plan来
: 你这样吃差太远了
|
a***a
发帖数: 40617 | 15 那是你们“自然瘦”气死我“自然肥”了。。。
【在 f*******n 的大作中提到】
: 一天六餐正常啊。你还说“饿的话吃点零食什么的”，想增重怎么还有可能觉得
: 饿啊，别人都是拼命塞的。
|
m******6
发帖数: 18 | 16 哎，这几天全身发酸还以为开始长肌肉了呢，，看了大家的回复我这样下去只能越来越
瘦。。。。。。。。。 |
m******6
发帖数: 18 | |
c******t
发帖数: 1733 | 18 Maximum strength is nice, but pretty much useless if can not be applied in
motion.
a
longer lifts. he followed aurher jones HIT, train to failure. several years
ago i visited him in Beijing, he was heating some medication and
complaining back pain. he didn't even want to talk weightlifting with me.
sure move joints well, then move them strong.
mistakes. although the motivation will be good.
apply to himself, he will make fewer mistakes and enjoy more benefits of
exercise.
【在 v*****r 的大作中提到】
: if he decides to intense powerlifting and no prior experience, better use a
: trainer or coach for weight lifting.
: the labmate who introduced me to powerlifting (squat and deadlift) no longer lifts. he followed aurher jones HIT, train to failure. several years ago i visited him in Beijing, he was heating some medication and complaining back pain. he didn't even want to talk weightlifting with me.
: one alternative is to self learn and self coach, start with light. make sure move joints well, then move them strong.
: if a person set a goal focusing on number and results, he is prone to mistakes. although the motivation will be good.
: if a person set a goal to know the science of body & fitness and how to apply to himself, he will make fewer mistakes and enjoy more benefits of exercise.
: this going to take a lot of time and some trial and error, but
: transforming body for better fitness & health is a life long process. not
: something done in 3month.
|
v*****r
发帖数: 2325 | 19 agree. powerful explosive moves is definitely at top tier of atheleticsm/
fitness.
it but requires much higher level techniques and adequate level of max
strength to hold proper posture, also harder to manage the training intensity. which means high level of risk of injury.
because with ballistic move, even a medium meight during slow move can often
create 1RM situation for a person during fast move.
eccentric(negative) moves cause more muscle strain, and delayed onset
soreness. that's why I sometimes don't feel soreness right away, but feel
wicked soreness 1-2 days later. no wonder I feel clean/snatch/jerk drop down is
so tough.
i figure that 335-lbs dealift and 15 pull up, 8 reps of military press,
along with 5 reps of TGU is minimal requirement to 24+kg Kb dynamic overhead lift exercise.
Kettlebell is designed to be used as sub maximal weight.
i am thinking to outgrow KB using a mix of other training methods, such as bodyweight and barbell .
out grow KB using KB only is very expensive. (35 + 44 + 53 + 62 + 70 + 88) * 2 = 700lbs ,
$1000 bucks. with out 44 and 62 or 80lbs in between weights, 8kg increment is quite large a step to progress.
the good and bad of KB is that no much isolation. good to develop entire body strength, but must mange training frquency very carefully to avoid overtraining, because you use core, grip all the time.
years
【在 c******t 的大作中提到】
: Maximum strength is nice, but pretty much useless if can not be applied in
: motion.
:
: a
: longer lifts. he followed aurher jones HIT, train to failure. several years
: ago i visited him in Beijing, he was heating some medication and
: complaining back pain. he didn't even want to talk weightlifting with me.
: sure move joints well, then move them strong.
: mistakes. although the motivation will be good.
: apply to himself, he will make fewer mistakes and enjoy more benefits of
|
g********x
发帖数: 4671 | |
|
|
a***a
发帖数: 40617 | 21 你就一天往3000Cal吃，管你吃啥呢
【在 m******6 的大作中提到】
: 各位朋友，你看要不我吃点蛋白粉如何？
|
T******g
发帖数: 21328 | 22 co-自然肥...
【在 a***a 的大作中提到】
: 那是你们“自然瘦”气死我“自然肥”了。。。
|
j**f
发帖数: 7403 | 23 说的太好了。我自己，力量做的还不算多了，都大小受过几次伤。
太容易受伤了。：）
if he decides to intense powerlifting and no prior experience, better use a
trainer or coach for weight lifting.
the labmate who introduced me to powerlifting (squat and deadlift) no longer
lifts. he followed aurher jones HIT, train to failure. several years ago i
visited him in Beijing, he was heating some medication and complaining back
pain. he didn't even want to talk weightlifting with me.
one alternative is to self learn and self coach, start with light. make sure
move joints well, then move them strong.
if a person set a goal focusing on number and results, he is prone to
mistakes. although the motivation will be good.
if a person set a goal to know the science of body & fitness and how to
apply to himself, he will make fewer mistakes and enjoy more benefits of
exercise.
this going to take a lot of time and some trial and error, but
transforming body for better fitness & health is a life long process. not
something done in 3month.
【在 v*****r 的大作中提到】
: if he decides to intense powerlifting and no prior experience, better use a
: trainer or coach for weight lifting.
: the labmate who introduced me to powerlifting (squat and deadlift) no longer lifts. he followed aurher jones HIT, train to failure. several years ago i visited him in Beijing, he was heating some medication and complaining back pain. he didn't even want to talk weightlifting with me.
: one alternative is to self learn and self coach, start with light. make sure move joints well, then move them strong.
: if a person set a goal focusing on number and results, he is prone to mistakes. although the motivation will be good.
: if a person set a goal to know the science of body & fitness and how to apply to himself, he will make fewer mistakes and enjoy more benefits of exercise.
: this going to take a lot of time and some trial and error, but
: transforming body for better fitness & health is a life long process. not
: something done in 3month.
|
j**f
发帖数: 7403 | 24 我女生，我女生。我不比他瘦，我怎么混啊
打错了吧？你比他瘦很多你还减肥？：）
不？
方式
【在 f*******n 的大作中提到】
: 打错了吧？你比他瘦很多你还减肥？：）
:
: 不？
: 方式
|
d*i
发帖数: 9453 | 25 这会儿你又成女生啦？打倒！
【在 j**f 的大作中提到】
: 我女生，我女生。我不比他瘦，我怎么混啊
:
: 打错了吧？你比他瘦很多你还减肥？：）
: 不？
: 方式
|
f*******n
发帖数: 5241 | 26 LZ BMI 才19，作为男生是很瘦的了。
你比他还瘦你怎么减肥？
【在 j**f 的大作中提到】
: 我女生，我女生。我不比他瘦，我怎么混啊
:
: 打错了吧？你比他瘦很多你还减肥？：）
: 不？
: 方式
|
j**f
发帖数: 7403 | 27 我BF比他高。我的意思是，我体重比他少。呵呵。 ：） 不过，他那130的体重，
在男生里，那是相当的单薄啊。。。
LZ BMI 才19，作为男生是很瘦的了。
你比他还瘦你怎么减肥？
【在 f*******n 的大作中提到】
: LZ BMI 才19，作为男生是很瘦的了。
: 你比他还瘦你怎么减肥？
|
