저의 루틴과 단백질양입니다 ㅎ
Legs (squats, lunges, leg extensions, leg curls, leg press) 월
Chest (bench press, flys, dips ,Machine) 화
Back (pull-ups, rows, deadlifts, lat pull-downs, extension) 수
Shoulders (Machine, military press, dumbbell raises, side laterals) 목
Arms (ez-bar curls&extension, barbell curls&extension, dumbbell curls & extension Cable or Machine Curl & extension ) 금
Abs (hanging leg raises, incline crunches) 주4일
Cardio (for the heart) 아침마다
중간중간
하루단백질양공식입니다 ㅎ 예시 60kg
Step 1:
Take your body weight in pounds
Example: 132 lbs
Step 2:
Find your body fat % using one of the methods in Question #2
Example: 10% (which is 0.10 for the step below)
Step 3:
Take your body weight in pounds and subtract the % body fat
Example: 132 lbs – (132 x 0.10 = 30.45 lbs of fat) = 118.8 lbs of lean body weight
Step 4:
Take your lean body weight and multiply by 1.14
Example: 118.8 lbs x 1.14 = +-135.4g of protein a day
최소먹어야할 단백질이네요!!!!!
150g이상은 먹어줘야겟습니다
탄수화물 200~250G
단백질 200~250G
지방 40~60G
Step 5:
Divide your daily protein requirements by 5-6 meals and that is what your protein target is for each meal.
Example: 135/6 meals = 22.5g of protein per meal