來分享我的腹肌炸裂經驗
話說......幾個月前拍完桌椅輔助健身影片,就覺得自己太瘦了,想增加一點肉。(奢侈的煩惱XD)
我採取Amazon健身類暢銷書第一名Michael Matthews《Thinner Leaner Stronger》一書的鍛鍊與飲食策略。
剛開始逐步增加碳水化合物的比例與熱量,由於份量實在太多,常常無法吃完。
BUT!身體就是這麼神奇!
慢慢的,居然也能吃完這麼多食物了,每天都吃很飽。
在這段時間裡,也發現智慧錶記錄到的熱量消耗持續往上跑,料想是因為碳水化合物和肌肉訓練提高了我的代謝,在運動時間差不多的情況下,只是飲食改變了,每日熱量消耗就跑到了1900大卡甚至2200大卡。
身體的另一個轉變是,我發現自己的胃變成了無底洞。
那時另一半看到我持續消風,有點焦慮,因為之前我曾生理期太久沒來,兩人都很擔心是不是有寶寶了?(抖~~)
於是他買來了各種在意體重的人絕不會吃的東西回來,面對滿桌他的心意,我就一邊勉為其難(?)一邊笑納了。(XD)
可是不管怎麼吃都吃不胖,體重在原地很久。
雖說,擁有吃不胖的體質很開心,但在想增肌的時候,怎麼吃都沒有變化,說來心裡是有些挫折的。
既然沒那麼容易,我就放輕鬆點,順其自然。
好不容易,體重終於開始往上跑。
這段期間,體脂率維持在標準值的低標,肌肉率在標準值的高標,甚至更多。
但偶爾稍一不留意,體重和肌肉量還是會溜滑梯掉下來。
到了三月,覺得離穿短袖的時節接近了,便開始減脂策略。
飲食仍舊跟著《Thinner Leaner Stronger》一書的建議。
這本書說到飲食的部分其實並沒有著墨太多,主要是提供觀念,因為這些容易實施又關鍵的觀念,就讓我成功的增肌又減脂。
之前曾分享他的飲食建議:
http://rainymom.com/marcos-for-cutting-meal-and-lean-bulking-and/
列舉的運動計畫也分享過了:
http://rainymom.com/three-to-five-day-weight-training-routine/
(這些都是寶啊!)
運動的部分,因為已經跟著《Thinner Leaner Stronger》好幾個月了,想換點口味。
我個人很喜歡以下兩本書的動作,不會太容易受傷或太難,但是很有感,尤其第一本書,作者說:「別用容易傷害到脊椎的動作來訓練你的核心!」訓練核心真的需要小心再小心。
1.Lou Schuler, Alwyn Cosgrove:《The New Rules of Lifting for Abs》
2.Olga Rönnberg:《Strength Training for Women》
最近做完Olga Rönnberg《Strength Training for Women》的第一階動作,只是又額外做了幾組核心動作,腹肌就明顯跑了出來。
影片分享:
http://rainymom.com/strength-training-with-dumbbells/
總結來說:
1.持續好幾個月飲食和訓練菜單都是增肌模式,吃得夠多,把新陳代謝和肌肉量往上推。
增肌飲食熱量吃到比TDEE多300大卡,比例如下~
55%碳水化合物
20%脂肪
25%蛋白質
2.隨著更換訓練菜單,把飲食改成減脂模式,飲食熱量只比BMR高100大卡左右,比例為~
40%碳水化合物
20%脂肪
40%蛋白質
3.每週持續肌肉訓練3-4天,有氧2-3天,瑜珈1天。
4.然後就得到明顯的腹肌線條。
同時也有10部Youtube影片,追蹤數超過236的網紅Jessica Chong-Jhingoree,也在其Youtube影片中提到,Hello! Thanks for stopping by. I am sure most of you have watched countless sourdough videos available out there, and most are mix by hand tutorials...
「bulking and cutting」的推薦目錄:
- 關於bulking and cutting 在 Facebook 的最佳貼文
- 關於bulking and cutting 在 Trainer Singh Facebook 的最讚貼文
- 關於bulking and cutting 在 Kit Mah Facebook 的最讚貼文
- 關於bulking and cutting 在 Jessica Chong-Jhingoree Youtube 的最佳貼文
- 關於bulking and cutting 在 Chelsea Chiang 雀兒 Youtube 的最讚貼文
- 關於bulking and cutting 在 Jordan Yeoh Fitness Youtube 的精選貼文
bulking and cutting 在 Trainer Singh Facebook 的最讚貼文
Which one is better?
.
Basically the concept of bulking refers to a mass gain phase, where an individual stick to a calorie surplus/higher calorie intake in order to gain size and muscle.
💪🏻🏋🏻♀️
.
Let me explain to you the concept of both terms before I recommend which is the best based on my own personal experience of trying it out.🌚
.
Definition;
“Dirty bulking”, is where basically you eat as much as you can as want to achieve a calorie surplus,basically no tracking, eating freely/anything,almost 70% to 100% of intake was my favourite food and lifting the crap out of your weight as long as your progressing.
.
Results on me:
1)Plus side;
- I felt very strong, literally “monster like”,strength was tremendous and gained a lot of weight in a short amount of time. I ate my favourites every day and in any amount I liked.
2)Minus;
- overtime I became very cautious of my body causing me to be stressed, I realised the weight I gained was mostly fat and very less amount of muscles mass because of the quality of my food.
- became super sluggish post workout,acne due to the amount of food and also the content I realised I’m super sensitive.Plus felt very unhealthy.
- cutting down was super hard and the results was disappointing as it didn’t achieve what I expected and sticking to my deficit was really hard as I was too used to giving into my cravings.
.
“Clean Bulking”, is the total opposite where you keep track even when you are on a surplus,tracking, keeping you intake healthier in terms of nutrition,protein, carbs ,fats and also moderate consumption of you favourite food
(60- 70% healthier) and being on a programmed progressive overload when it came to my workouts.
.
Results:
1)Plus ;
- Still felt strong, gradually did improve my performance took a longer time to gain weight but this time my fat% was not as high and I gained a quality muscle mass due to proper tracking.
- felt better mentally, wasn’t very cautious,felt healthier as I added all the essential nutrition needed, and no healthier trouble or acne issues.
.
So which one is better?
Answer: PRIORITISE THE QUALITY OVER THE SIZE.
.
#trainersingh #fitness #mass #personaltrainer
bulking and cutting 在 Kit Mah Facebook 的最讚貼文
#throwback to March 2019. Didn't wanted to post this initially because I wasn't satisfied with this condition but then I got to remind myself this is my baseline so far for the year.
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My current training regime has changed now and so did my protein intake to fuel recovery and in my attempt to lean bulk.
.
Regardless bulking or cutting I can definitely rely on ON whey protein to meet my protein requirements.
.
By the way, this is the final reminder for my giveaway. 3 tubs of ON Gold Standard Whey to 3 lucky winners who comment on my earlier post. Will be selecting the winners only tomorrow! So some time left!
.
Do remember to meet #TeamONMY at the 1st ever warehouse sales happening as well. There'll be fitness challenges, lucky draw & plenty of great deals there from 30th till 1st Sep only
@optimumnutrition
@optimumnutrition.my #OptimumNutritionMalaysia
bulking and cutting 在 Jessica Chong-Jhingoree Youtube 的最佳貼文
Hello!
Thanks for stopping by.
I am sure most of you have watched countless sourdough videos available out there, and most are mix by hand tutorials.
If you find joy in touching your dough and don’t mind the mess, well, good for you ??
But if you prefer a no-fuss and less messy way without compromising the end result, this recipe is for you!
See, I am impatient. I work a mentally demanding full time job, and when I make sourdough, I don’t like to fuss over them.
Normally, I maximise my yield for each batch by making 4-6 (sometimes 8!) loaves of sourdough, because making 1 or 10 loaves to me takes the same amount of preparation and effort.
Anyway, here’s the recipe.
Enjoy!
Ingredients:
300g Bob’s Artisan Bread Flour (or any high protein bread flour, at least 12-13% protein)
65g starter (tripled, use at peak)
233g water (room temperature)
6g Pink Himalayan Salt (or regular salt)
Method:
1. Autolyse 30 minutes
2. Add starter, mix, wait 15 minutes (I sometimes add salt together with starter when I am not in the mood and still get great results)
3. Add salt, mix, wait 15 minutes
4. Transfer to a bulking dish
5. Coil fold x 1
6. Coil fold x 2
7. Coil fold x 3
8. Coil fold x 4 - skip this step if your dough is strong
9. Leave to bulk
10. Total bulk 4 hours at 28C
11. Final shape
12. Cold retard overnight at 3C - make sure your fridge temperature no more than 3C!
13. Preheat oven at 250C, fan mode, for 1 hour
14. Bake at 250C, fan mode, for 35 minutes, lid close
15. And 250C, fan mode, for 5 minutes, lid off
16. Let bread cool completely before cutting, at least 1 hour
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#sourdough #opencrumb #sourdoughbread
Notes:
Always begin with a strong and healthy starter.
Make sure your dough has increased 50% in size.
As beginners, I know it is very hard to determine if your dough has finished its bulk fermentation based on the look and feel, due to the lack of experience. I know that feeling very well, because I was once that lost, clueless beginner myself.
After tinkering with sourdough for about a year, I have come up with a rough timing guide for bulk fermentation based on room/kitchen temperature, well, sort of like a cheat sheet, so you can get the hang of sourdough bread making and get good results every time.
Remember, bulk fermentation starts when starter is mixed into the dough.
Hope this helps!
=========================================
23C = 6 1/2 hours
24C = 6 hours
25C = 5 1/2 hours
26C = 5 hours
27C = 4 1/2 hours
28C = 4 hours
29C = 3 1/2 hours
30C = 3 hours
31C = 2 1/2 hours
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Instagram:
Personal // https://instagram.com/puterijessica
Soap Making // https://instagram.com/thesoapproject
Sourdough // https://instagram.com/thefoodprojectmy
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Purchase Links:
Bob’s Artisan Bread Flour // https://www.amazon.com/Bobs-Red-Mill-Artisan-Ounces/dp/B019IKHF3M
Pink Himalayan Salt // https://www.amazon.com/HQOExpress-Organic-Pink-Himalayan-Salt/dp/B07QQL7VHP/ref=mp_s_a_1_6?dchild=1&keywords=himalayan+pink+salt&qid=1623762046&sr=8-6
Tanita Kitchen Scale // https://www.amazon.com/TANITA-Tonita-digital-cooking-KD-321/dp/B002WBTFDI
Tanita Room Thermometer // https://www.amazon.co.jp/-/en/Tanita-Thermometer-Humidity-Digital-Tabletop/dp/B010CK4Z9Y
Ikea Foljsam Bulking Dish // https://www.amazon.com/IKEA-503-112-69-Följsam-Clear-Glass/dp/B07L4L1YQC/ref=mp_s_a_1_3?dchild=1&keywords=ikea+foljsam&qid=1623762611&sr=8-3
Bread Banneton // https://www.amazon.co.uk/Banneton-Brotform-Rising-Proofing-Proving/dp/B01CCLAPQS
Bread Lame // https://www.amazon.com/UPKOCH-Wooden-Slashing-Plastic-Protective/dp/B081YNTM23/ref=mp_s_a_1_35?dchild=1&keywords=bread+lame&qid=1623930160&sr=8-35
Kuhn Rikon Bread Knife // https://www.amazon.com/Kuhn-Rikon-FBA_23505-Bread-Knife/dp/B009DOAINS
—————————————————————————————
Equipment Used:
Camera // iPhone XS Max
Mic // Shure MV88
Video Editing // InShot Pro
Audio Editing // Cubase Pro 10.5
—————————————————————————————
Music Credits:
Music by frumhere - the broken heart gang - https://thmatc.co/?l=23888EC7
Intro Music:
Music: Intro
Musician: Jeff Kaale
bulking and cutting 在 Chelsea Chiang 雀兒 Youtube 的最讚貼文
Instagram:https://www.instagram.com/chelsea.chiang/
398kcal/23g蛋白質(Protein)
[食譜Recipe ]
三瓣蒜末
半顆洋蔥
熟的花椰菜數朵
義大利麵60g
100g蝦仁(好市多Costco買的去尾冷凍蝦仁)
卡宴辣椒粉2茶匙(不吃辣可不加)
香料鹽少許
黑胡椒粉少許
薑黃粉一茶匙
一大匙低脂牛奶約50ml
作法
先用滾水將義大利麵煮約7分鐘(7分熟)撈起。
熱鍋下蒜末、辣椒與洋蔥,接著下所有調味料,翻炒。
下花椰菜與蝦仁再加一匙低脂牛奶,一起翻炒到調味料都沾附均勻後下義大利麵,翻炒3-5分鐘後即可起鍋。
[METHOD]
Step 1
Add pasta to boiling, salted water and cook according to packet instructions or until al dente.
Step 2
In a large hot pan, fry garlic, chili, and shrimps. Once shrimps are cooked through, add broccoli cayenne pepper, salt, pepper . Simmer for 5 minutes. Then add the cooked, drained pasta and simmer on low heat for a further 5 minutes.
Step 3
Garnish with freshly parsley.
Enjoy 💖💖🍝😋
Follow @chelsea.chiang for more recipe!
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最近很想要吃義大利麵,索性利用假日來料理🍝非常美味好吃的義大利麵,這道料理讓愛吃義大利麵的你在減脂期也能安心享用喔~不到500卡,蛋白質充足、豐富纖維,異國香料提升代謝也增添風味,真的好吃的讓我一口接一口😋
🤍追蹤 @chelsea.chiang 訂閱更多健康食譜
🤍分享給愛吃義大利麵或愛下廚的他☑️
#pasta#pastalover #fitmeal#fitmeals#healthyrecipes #healthyfood #healthylifestyle #healthyeating #eathealthy #eatclean #shrimp #fitrecipes #fitfood #2eat2gether #lunchtime #weightlosstips #foodie#chelsplate #義大利麵#減脂#減脂餐 #健康飲食 #健康餐 #料理記録 #料理好きな人と繋がりたい #食譜#簡易食譜 #食譜分享 #減肥食譜 #跟著雀兒做料理
bulking and cutting 在 Jordan Yeoh Fitness Youtube 的精選貼文
Closed-caption is available in this video.
Diet - One of the most demanded content, yet this content will also be the most hated/disliked out of all. Maybe Diet is a sensitive topic, and people might have super high expectations from my diet, such as "I can't believe Jordan eat carbs? Jordan eat meat? Seeing the way Jordan cooks his pasta makes me cry! Jordan took supplements??? Jordan doesn't eat chicken breast? No fruits No Fish? Jordan is not healthy enough!" etc. As much as I've seen this coming from people, these are the reasons that held me back making content like this. But hey! I can't please everyone, and I believe many people will find this content helpful in their fitness journey. :)
▷Connect with Me
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#TrainWithJordan #IronMastery