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11 July 2018
體重：90.0公斤 (+0.5)
體脂：23.0 (-0.8)
內臟脂肪：12.5公斤
肌肉重量：66.0公斤
身體年齡：28歲
運動：腿伸屈（23公斤 × 30下）、捲腹（50公斤 × 60下）、慢彎舉（23公斤 × 30下）、坐姿推胸（32公斤 × 30下）、飛鳥（32公斤 × 30下）、骨盆旋轉機（36公斤 × 30下）、跑步機（3.5公里/30分鐘）
心得：只要去健身房，體重必定會增加（，希望這只是暫時的）…不知道這樣的運動量是否充足？
Weight: 198.4 lb (+1.1)
Body fat: 23.0 (-0.8)
Visceral fat: 27.6 lb
Muscle weight: 145.5 lb
Body age: 28
Exercise: leg extension (50lb × 20 reps); abdominal crunch (110lb × 60 reps); bicep curl (50lb × 20 reps); chest press (70lb × 30 reps); pec fly (70lb × 30 reps); rotary torso (80lb × 30 reps); treadmill (2.2 miles/30 mins)
Journal: I usually gain weight after I hit the gym, (hoping this is only temporary...) Also I'm not so sure if I've done enough exercise...
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90 kg
Lost so far: 30 kg.
Still to go: 20.0 kg.
Diet followed: Reasonably Well.
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1714 kcal
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Fat: 105.56g | Prot: 87.07g | Carbs: 126.76g.
Breakfast: Apples, Low Fat Milk, Almonds, Avocados, Dried Chia Seeds. Lunch: Silk Organic Unsweetened Soymilk, Roasted Mixed Nuts, Kiwi Fruit, Banana. Dinner: Silk Organic Unsweetened Soymilk, Boiled Egg, Soybean Curd. more...
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3232 kcal
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Exercise:
Calisthenics (heavy, e.g. pushups) - 30 minutes, Treadmill - 30 minutes, Desk Work - 8 hours, Resting - 7 hours, Sleeping - 8 hours. more...
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Gaining 3.5 kg a Week
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 Comments
11 Jul 18 by member: laimay
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11 Jul 18 by member: 尼歐NEO
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11 Jul 18 by member: leon_tsai
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11 Jul 18 by member: ayumi9102002
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里昂有踩過飛輪嗎？
雖然我飛輪很弱，大腿超沒力的那種（後段班的😂）
但我覺得飛輪超有感👍🏻要認真踩
我朋友為了減肥一週踩5天，瘦滿多的，她飲控也很嚴格
11 Jul 18 by member: ayumi9102002
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11 Jul 18 by member: josephc0917
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飛鳥，啞鈴練胸肌的動作。里昂朝著肌肉男一步步邁進，讚👍。越來越強了。
11 Jul 18 by member: 尼歐NEO
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11 Jul 18 by member: 尼歐NEO
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11 Jul 18 by member: ayumi9102002
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體脂率減少，體重增加，排除水腫、便秘，是肌肉增加耶！不是好事嗎？😄
11 Jul 18 by member: rubytzeng
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目前這樣很OK ，之後可以再增加槓鈴硬舉、槓鈴深蹲、槓鈴臥推...等大肌群訓練，初學者深蹲和臥推可先用啞鈴負重，再進階換史密斯，最後挑戰不靠史密斯輔助！
11 Jul 18 by member: rubytzeng
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Leon, Have you considered that your weight increase is lean muscle mass.
11 Jul 18 by member: murphthesurf
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11 Jul 18 by member: leon_tsai
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@約哥和尼歐，我只要維持即可 😀
因為我的目標是 70 公斤
所以勢必要減少肌肉重量。
11 Jul 18 by member: leon_tsai
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@amandakane1, thank you. Best wishes to you.
11 Jul 18 by member: leon_tsai
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@ruby，謝謝，因為健身房裡的人都猛做
我還以為自己在偷懶。
11 Jul 18 by member: leon_tsai
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11 Jul 18 by member: gulinlin
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@murphthesurf, I know my gain is caused by lean muscle gain.
Still I want to see the number goes down.
11 Jul 18 by member: leon_tsai
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11 Jul 18 by member: 尼歐NEO
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leon_tsai's Weight History
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