之前买过一个国外健美选手的online课（？）简单来说就是 一个月付一笔钱（约台币100 0多块） 然後他会要求你寄身材照给他 并丢给你一份问卷与个人资料要求你填写、 开这个月的训练菜单与饮食菜单给你…并会 要求你一周拍照一次与跟他讨论各种问题或想法；我有特别跟他说我是哪一国人、想说如 果他知道或许可以比较推荐我们容易买到的食物 由於对方非常壮硕 线条也不错 不是很乾的那种 所以就好奇尝试看看 他会开出怎样的菜 单给我 废话不多说 贴出来给大家看 饮食菜单（全英文） Cheat meal once a week one day of your choice.just replace one meal on the pla n for that day with whatever you want but try not to eat so much that you feel sick or bloated Training Day(休息日也一样只是 减去 the intra-workout这餐) Meal 1 3 Whole Eggs with 5ml Olive oil and spinach, 25g Whey Isolate with 80g Oats an d 60g Blueberries?(you can blend this and drink it as I know you don’t have m uch 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 Ric e (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 Dolphi n Fitness Meal4(post-workout meal) 200g Extra Lean Steak Mince, 80g喺asmine or Basmati Rice?(200g cooked weight)w ith 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 PeanutButt er 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 lowe r 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 其实我觉得他饮食菜单也不会很难准备 只是吃那麽多真的很撑 也很怕 因为碳水颇高（ 我体脂率颇高）但他说、你要长肌肉去提高代谢 你就是要有足够的碳水。 训练菜单 https://i.imgur.com/ajJ1fWB.jpg https://i.imgur.com/InBkNDN.jpg 基本上他的训练菜单其实不会很累 容易达成、他说现阶段重量不是最大重点 是姿势正确 与训练总次数、所以他都没写重量。但当然不能太轻啦。 恩 那时太忙碌 无法遵行 现在想重新再来找他咨询 执行看看。 --

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