之前買過一個國外健美選手的online課（？）簡單來說就是 一個月付一筆錢（約臺幣100 0多塊） 然後他會要求你寄身材照給他 並丟給你一份問卷與個人資料要求你填寫、 開這個月的訓練菜單與飲食菜單給你…並會 要求你一週拍照一次與跟他討論各種問題或想法；我有特別跟他說我是哪一國人、想說如 果他知道或許可以比較推薦我們容易買到的食物 由於對方非常壯碩 線條也不錯 不是很乾的那種 所以就好奇嘗試看看 他會開出怎樣的菜 單給我 廢話不多說 貼出來給大家看 飲食菜單（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(休息日也一樣只是 減去 the intra-workout這餐) 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 其實我覺得他飲食菜單也不會很難準備 只是吃那麼多真的很撐 也很怕 因為碳水頗高（ 我體脂率頗高）但他說、你要長肌肉去提高代謝 你就是要有足夠的碳水。 訓練菜單 https://i.imgur.com/ajJ1fWB.jpg https://i.imgur.com/InBkNDN.jpg 基本上他的訓練菜單其實不會很累 容易達成、他說現階段重量不是最大重點 是姿勢正確 與訓練總次數、所以他都沒寫重量。但當然不能太輕啦。 恩 那時太忙碌 無法遵行 現在想重新再來找他咨詢 執行看看。 --

※ 發信站: 批踢踢實業坊(ptt.cc), 來自: 114.36.209.101 (臺灣) ※ 文章網址: https://webptt.com/m.aspx?n=bbs/MuscleBeach/M.1591016606.A.210.html ※ 編輯: stanlyleu (114.36.209.101 臺灣), 06/01/2020 21:07:28 ※ 編輯: stanlyleu (114.36.209.101 臺灣), 06/01/2020 21:11:31