Apr 25: week1 day2 1. shoulder-elevated single leg hip thrust 20*3 2. pull down 50lbs 10*3 3. bodyweight bulgarian split squat 20*3 4. dumbbell overhead press 12.5lbs 10*3 5. barbell good morning 10lbs 10*3 6. X-band walk 30 steps*1 each side 7. front plank 40sec*1
May 2: week2 day2 1. shoulder-elevated single leg hip thrust 20*3 2. pull down 50lbs 10*3 3. bodyweight bulgarian split squat 20*3 4. dumbbell overhead press 12.5lbs 10*3 5. barbell good morning 10lbs 20*3 6. X-band walk 30 steps*1 each side 7. front plank 60sec*1
May 9: week3 day2 1. shoulder-elevated single leg hip thrust 20*3 2. pull down 50lbs 10*3 3. bodyweight bulgarian split squat 20*3 4. dumbbell overhead press 12.5lbs 10*3 5. barbell good morning 10lbs 10*3 6. X-band walk 30 steps*1 each side 7. front plank 60sec*1
May 17: week4 day2 1. shoulder-elevated single leg hip thrust 20*3 2. pull down 50lbs 10*3 3. bodyweight bulgarian split squat 20*3 4. dumbbell overhead press 12.5lbs 10*3 5. barbell good morning 10lbs 20*3 6. X-band walk 30 steps*1 each side 7. front plank 40sec*1
May 23: week5 day2 1. shoulder-elevated single leg hip thrust 20*3 2. pull down 50lbs 10*3 3. bodyweight bulgarian split squat 20*3 4. dumbbell overhead press 12.5lbs 10*3 5. barbell good morning 10lbs 10*3 6. X-band walk 30 steps*1 each side 7. front plank 40sec*1
Jun 2: week6 day4 1. American barbell hip thrust 40lbs 20*3 2. barbell deadlift 60lbs 10*3 3. assisted pull up 60lbs 10*3 4. standing overhead press 12.5lbs 10*3 5. side lying abduction 30*1 each side
Jun 6: week7 day2 1. shoulder-elevated single leg hip thrust 20*3 2. pull down 50lbs 10*3 3. bodyweight bulgarian split squat 20*3 4. dumbbell overhead press 12.5lbs 10*3 5. barbell good morning 10lbs 20*3 6. X-band walk 30 steps*1 each side 7. front plank 40sec*1
Jun27: week10 day2 1. shoulder-elevated single leg hip thrust 20*3 2. pull down 50lbs 10*3 3. bodyweight bulgarian split squat 20*3 4. dumbbell overhead press 12.5lbs 10*3 5. barbell good morning 10lbs 20*3 6. X-band walk 30 steps*1 each side 7. front plank 40sec*1
4/27/2018 1. bodyweight glute bridge 10*3 2. dumbbell one-arm row, 12.5lbs, 12*3 each side 3. body weight squat 20*3 4. dumbbell bench press, 12.5lbs, 12*3 5. dumbbell Romanian deadlift, 15lbs, 12*3 6. side lying abductions, 30*1 each side 7. front plank, 30sec *1 8. side plank from knees 30sec *1 each side
4/30/2018: week 1 day 1 1. bodyweight glute bridge 20*3 2. dumbbell one-arm row, 15lbs, 12*3 each side 3. body weight squat 20*3 4. dumbbell bench press, 15lbs, 12*3 5. dumbbell Romanian deadlift, 15lbs, 20*3 6. side lying abductions, 30*1 each side 7. front plank, 30sec *1 8. side plank from knees 30sec *1 each side
5/1/2018: week1 day2 1. bodyweight single-leg glute bridge 10*3 2. assisted pull up, 90lbs, 10*3 3. bodyweight step up, 20*3 each side 4. dumbbell standing overhead press, 12.5lbs, 12*3 5. good morning, 19lbs, 20*3 6. side lying clam 30*1 each side 7. front plank, 35sec *1 8. side plank from knees 1min *1 each side
5/2/2018, week1 day 3 1. shoulder-elevated glute march 60sec *3 2. cable column, 45lbs, 12*3 3. bodyweight squat 20*3 4. dumbbell incline press, 15lbs, 12*3 5. reaching single-leg Romanian deadlift 20*3 each side 6. x-band walk 20 steps *1 each side 7. front plank, 35sec *1 8. side plank from knees 1min *1 each side
5/3/2018: week 1 day 4 1. bodyweight glute bridge 20*3 2. dumbbell one-arm row, 15lbs, 12*3 each side 3. body weight squat 20*3 4. dumbbell bench press, 15lbs, 12*3 5. dumbbell Romanian deadlift, 15lbs, 20*3 6. side lying abductions, 30*1 each side 7. front plank, 40sec *1 8. side plank from knees 1min *1 each side
1. shoulder-elevated single leg hip thrust 20*3
2. pull down 50lbs 10*3
3. bodyweight bulgarian split squat 20*3
4. dumbbell overhead press 12.5lbs 10*3
5. barbell good morning 10lbs 10*3
6. X-band walk 30 steps*1 each side
7. front plank 40sec*1
1. American barbell hip thrust 40lbs 20*3
2. barbell deadlift 50lbs 10*3
3. dumbbell bentover row 12.5 lbs 12*3
4. modified pushup 10*3
5. side lying abduction 30*1 each side
lz加油,我比你高一点点,但其他数字都差不多。腰稍微细点但我吸气量的。我超级同意三分练七分吃,之前没太注意饮食,就去健身房主要练屁股也会做一些有氧,三四个月下来屁股应该有长但是体重几乎没变。后来开始算蛋白质、脂肪什么的,吃的量其实比以前还多(我target 1800卡),但因为饮食结构改善,一两个星期就减了3、4lbs。我知道数字不大,但毕竟我每天吃很多。。。
把吃的控制好是王道,不然练得再多,肌肉在脂肪下面,什么曲线也看不出来的。
为了夏天一起努力吧
1. American hip thrust (pause rep method), 40lbs, 15*3
2. dumbbell chest supported row, 15lbs, 12*3
3. barbell parallel squat, 20lbs, 10*2,30lbs,10*1
4. dumbbell incline press, 20lbs, 10*3
1. American barbell hip thrust 40lbs 20*3
2. barbell deadlift 50lbs 10*3
3. dumbbell bentover row 15lbs 12*3
4. modified pushup 10*3
5. side lying abduction 30*1 each side
1. shoulder-elevated single leg hip thrust 20*3
2. pull down 50lbs 10*3
3. bodyweight bulgarian split squat 20*3
4. dumbbell overhead press 12.5lbs 10*3
5. barbell good morning 10lbs 20*3
6. X-band walk 30 steps*1 each side
7. front plank 60sec*1
1. American hip thrust (pause rep method), 40lbs, 15*3
2. dumbbell chest supported row, 15lbs, 12*3
3. barbell parallel squat, 20lbs, 10*1,30lbs,10*2
4. dumbbell incline press, 20lbs, 10*3
5. side lying abduction 30*1 each side
6. X-band walk 30 steps*1 each side
1. American barbell hip thrust 40lbs 10*6
2. barbell deadlift 50lbs 15*3
3. dumbbell bentover row 15lbs 12*3
4. modified pushup 10*3
5. side lying abduction 30*1 each side
1. American barbell hip thrust 40lbs 20*4
2. barbell deadlift 60lbs 10*3
3. dumbbell bentover row 15lbs 12*3
4. modified pushup 10*3
5. side lying abduction 30*1 each side
1. shoulder-elevated single leg hip thrust 20*3
2. pull down 50lbs 10*3
3. bodyweight bulgarian split squat 20*3
4. dumbbell overhead press 12.5lbs 10*3
5. barbell good morning 10lbs 10*3
6. X-band walk 30 steps*1 each side
7. front plank 60sec*1
1. American barbell hip thrust 40lbs 20*4
2. barbell deadlift 60lbs 10*3
3. dumbbell bentover row 15lbs 12*3
4. modified pushup 10*3
5. side lying abduction 30*1 each side
1. shoulder-elevated single leg hip thrust 20*3
2. pull down 50lbs 10*3
3. bodyweight bulgarian split squat 20*3
4. dumbbell overhead press 12.5lbs 10*3
5. barbell good morning 10lbs 20*3
6. X-band walk 30 steps*1 each side
7. front plank 40sec*1
1. American hip thrust (pause rep method), 40lbs, 15*3
2. dumbbell chest supported row, 15lbs, 12*3
3. barbell parallel squat, 20lbs, 10*3,30lbs,10*3
4. dumbbell incline press, 20lbs, 10*3
5. side lying abduction 30*1 each side
6. X-band walk 30 steps*1 each side
1. American barbell hip thrust 40lbs 20*3
2. barbell deadlift 60lbs 10*3
3. dumbbell bentover row 15lbs 12*3
4. modified pushup 10*3
5. side lying abduction 30*1 each side
1. American barbell hip thrust 40lbs 20*4
2. barbell deadlift 60lbs 10*3
3. dumbbell bentover row 15lbs 12*3
4. modified pushup 10*3
5. side lying abduction 30*1 each side
哇塞,好明显的进步,赞你的毅力!
另外,图片在哪里?
我从来都没吃到0.8-1.0*体重的蛋白,尤其要在1500大卡内,太困难了,我总要吃点水果,零食什么的,这就去掉200卡了,还要吃点碳水200~300卡,还有奶制品补钙和蔬菜,剩下的真的吃不了130克的蛋白
现在这种吃法算是对我自己比较舒服的了,比较容易坚持的,如果太严格把水果零食戒掉,容易报复性反弹,一次狂吃好多零食
1. shoulder-elevated single leg hip thrust 20*3
2. pull down 50lbs 10*3
3. bodyweight bulgarian split squat 20*3
4. dumbbell overhead press 12.5lbs 10*3
5. barbell good morning 10lbs 10*3
6. X-band walk 30 steps*1 each side
7. front plank 40sec*1
按你现在体重,0.8的话就是100g出头的蛋白,大概400卡热量,其实不多啊~不过能坚持最重要。
400卡内很少可以有100g蛋白的啊,
去皮鸡胸肉3oz,100卡,有20g蛋白,吃满400卡,才80g,还是没油没其他调料的
求推荐高蛋白低热量的食谱
我觉得虾挺好的啊,100g有20多g蛋白,脂肪和carb几乎可以忽略不计,热量100卡不到。水煮也挺好吃的,或者用很少的油炒一炒
这个我要试试,谢谢推荐!
我经常吃鱼片,4oz有20g蛋白,撒点盐和胡椒清蒸,或者鸡胸撒盐和胡椒烤一下,反正就是没油没调料的,现在减脂期间可以坚持一下,如果一辈子这样吃太可怜了
1. American hip thrust (pause rep method), 40lbs, 15*3
2. dumbbell chest supported row, 15lbs, 12*3
3. barbell parallel squat, 20lbs, 10*3,30lbs,10*3
4. dumbbell incline press, 20lbs, 10*3
5. side lying abduction 30*1 each side
6. X-band walk 30 steps*1 each side
是什么鱼的鱼片?回头我也试试。鸡胸我试过,难吃,放弃了。。。
就是冰冻的tilapia, 撒撒干蒜末,盐和胡椒,清蒸15分钟,我一次吃两片一共8oz,200大卡,40g蛋白
HIIT 30 min
1. American barbell hip thrust 40lbs 20*4
2. barbell deadlift 60lbs 10*3
3. dumbbell bentover row 15lbs 12*3
4. modified pushup 10*3
5. side lying abduction 30*1 each side
1. American hip thrust (pause rep method), 40lbs, 15*4
2. dumbbell chest supported row, 15lbs, 12*3
3. barbell parallel squat,30lbs,10*3
4. dumbbell incline press, 20lbs, 10*3
5. side lying abduction 30*1 each side
6. X-band walk 30 steps*1 each side
我就是肥肉都在肚子上啊,大腿屁股没什么脂肪的
只要多吃一点,马上都到肚子上
mm做力量的那天是一点HIIT都不做吗?
1. American barbell hip thrust 40lbs 20*3
2. barbell deadlift 60lbs 10*3
3. assisted pull up 60lbs 10*3
4. standing overhead press 12.5lbs 10*3
5. side lying abduction 30*1 each side
我也是。大苹果一只。
1. American barbell hip thrust 40lbs 20*4
2. barbell deadlift 60lbs 10*3
3. dumbbell bentover row 15lbs 12*3
4. modified pushup 10*3
5. side lying abduction 30*1 each side
1. shoulder-elevated single leg hip thrust 20*3
2. pull down 50lbs 10*3
3. bodyweight bulgarian split squat 20*3
4. dumbbell overhead press 12.5lbs 10*3
5. barbell good morning 10lbs 20*3
6. X-band walk 30 steps*1 each side
7. front plank 40sec*1
HIIT 35min
1. American hip thrust (pause rep method), 40lbs, 15*3
2. dumbbell chest supported row, 15lbs, 12*3
3. barbell parallel squat, 40lbs, 10*3
4. dumbbell incline press, 20lbs, 10*3
5. side lying clam 30*1 each side
1. shoulder-elevated single leg hip thrust 20*3
2. bodyweight bulgarian split squat 20*3
3. pushup 10*3
HIIT 30min
1. shoulder-elevated single leg hip thrust 20*3
2. bodyweight bulgarian split squat 20*3
3. pushup 10*3
HIIT 30min
1. shoulder-elevated single leg hip thrust 20*3
2. bodyweight bulgarian split squat 20*3
3. pushup 10*3
HIIT 30 min
1. shoulder-elevated single leg hip thrust 20*3
2. bodyweight bulgarian split squat 20*3
3. pushup 10*3
HIIT 30 min
这周起聚会一个接一个,饮食完全被打乱,虽然还是坚持一些运动,但是体重没有在继续减下去,甚至还增长了一点点。
减脂最难的还是管住嘴啊!
加油加油!
1. American barbell hip thrust 40lbs 20*4
2. barbell deadlift 60lbs 10*3
3. dumbbell bentover row 15lbs 12*3
4. pushup 10*3
5. side lying abduction 30*1 each side
我目前跟着做了一个月
虽然体重只减了3lb
但是腰和臀都肉眼可见变化
现在开始做第二套wk5-8
目标重回designer brand size0
目前恢复到size2吧
mm成果不错啊,饮食有怎么控制吗?
用了2周的myfitness pal大概有了点概念,没有完全控制饮食,偶尔一杯奶茶/大外食(每周不超过1次),水果也吃得不少(水果控夏天不能不吃水果),主食少很多,不做凉面之类的了
然后就是多自己做饭,salad+protein绝对最健康
不过我感觉我有氧没好好做,热身完就是strong curve一套然后自己再加几个trx什么的就结束了。每周不低于3次。
还有我感觉我的大腿粗了TAT,据说这是练屁股的必经之路?
1. shoulder-elevated single leg hip thrust 20*3
2. pull down 50lbs 10*3
3. bodyweight bulgarian split squat 20*3
4. dumbbell overhead press 12.5lbs 10*3
5. barbell good morning 10lbs 20*3
6. X-band walk 30 steps*1 each side
7. front plank 40sec*1
HIIT 30min
1. American hip thrust (pause rep method), 40lbs, 15*3
2. dumbbell chest supported row, 15lbs, 12*3
3. barbell parallel squat, 40lbs, 10*3
4. dumbbell incline press, 20lbs, 10*3
5. side lying clam 30*1 each side
有几个原因,1.减脂期间体力有限,只做臀腿和胸背,plan里面针对腹肌的运动我只做plank和pushup,侧腰的动作都不做
2. 我的体型是苹果,就是臀部窄,因为臀部窄显得没有腰部,所以尽量少做腰部针对练习,免得把腰练粗,那样更没腰了
3. plan里有几个动作我始终无法抓住要点,做起来总是感觉不舒服,因为没有人指导,也不知道姿势对不对,就不做算了
一起加油吧,这周我努力恢复饮食,
strong curve这套动作对我的臀部改变是大大的,我天生就是扁平屁股,
两年之前我完全靠节食减肥到120lb,腰围26.5,臀围34,
今天早上我体重127lb,腰围26.5,臀围36,有空再给大家上个对比图
我的大腿也练粗了,这是必然吧,练屁股的动作都会练到腿,除非天生细长腿大屁股,
现在我看着粗大腿也挺喜欢的,觉得特别健康性感
我的有氧就是每周两次HIIT,每次30分钟
我本身腿粗都靠裙子TAT
牛仔裤都基本不穿。。。
我刚开始做wk5-8的ABC那三套,negative chin up基本都挂不住。。。直接掉下来。。。不过做了几个发现好像对腋窝那块有点激发,继续努力。。。
最近又开始减肥健身,继续记录健身流水账.
重新捡起strong curve
4/27/2018
1. bodyweight glute bridge 10*3
2. dumbbell one-arm row, 12.5lbs, 12*3 each side
3. body weight squat 20*3
4. dumbbell bench press, 12.5lbs, 12*3
5. dumbbell Romanian deadlift, 15lbs, 12*3
6. side lying abductions, 30*1 each side
7. front plank, 30sec *1
8. side plank from knees 30sec *1 each side
1. bodyweight glute bridge 20*3
2. dumbbell one-arm row, 15lbs, 12*3 each side
3. body weight squat 20*3
4. dumbbell bench press, 15lbs, 12*3
5. dumbbell Romanian deadlift, 15lbs, 20*3
6. side lying abductions, 30*1 each side
7. front plank, 30sec *1
8. side plank from knees 30sec *1 each side
1. bodyweight single-leg glute bridge 10*3
2. assisted pull up, 90lbs, 10*3
3. bodyweight step up, 20*3 each side
4. dumbbell standing overhead press, 12.5lbs, 12*3
5. good morning, 19lbs, 20*3
6. side lying clam 30*1 each side
7. front plank, 35sec *1
8. side plank from knees 1min *1 each side
1. shoulder-elevated glute march 60sec *3
2. cable column, 45lbs, 12*3
3. bodyweight squat 20*3
4. dumbbell incline press, 15lbs, 12*3
5. reaching single-leg Romanian deadlift 20*3 each side
6. x-band walk 20 steps *1 each side
7. front plank, 35sec *1
8. side plank from knees 1min *1 each side
1. bodyweight glute bridge 20*3
2. dumbbell one-arm row, 15lbs, 12*3 each side
3. body weight squat 20*3
4. dumbbell bench press, 15lbs, 12*3
5. dumbbell Romanian deadlift, 15lbs, 20*3
6. side lying abductions, 30*1 each side
7. front plank, 40sec *1
8. side plank from knees 1min *1 each side