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r********y
发帖数: 2540 | 3 先把T Shirt 撑爆再说，要的就是视觉冲击，你说的花架子不花架子的我不知道，貌似
身上哪块肌肉都有用吧。刚试了一下，确实整不起1倍体重，顶多80%。不过也算是个
good start，毕竟才刚开始 |
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J*******A
发帖数: 8401 | 5 那种又要减肥，又同时要增肌的。。。就不要理他们了 |
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D****Y
发帖数: 2275 | 6 他还没到上床那步呢吧
所以我说过，为臭美或想相亲的，最白瞎的是腹肌。误把define当没炼过，有用的是胸
肌二头和屁股这些露外面的。
等到了看你腹肌那一步。一般想退货的也晚了。。再说就算用一次退货，你也不亏吧。
哈哈。 |
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D****Y
发帖数: 2275 | 7 胸上从平到大到有形的过程，炼大最容易，有形最难。
你为交女朋友，努力推推胸，起围度。找件最休身的衬衫就全有了。good luck。
初炼的胸就别穿紧T-shirt了，象奶。等有点方的时候再穿。 |
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r********y
发帖数: 2540 | 8 多谢，看来真要有一个从圆到方的过程，肌肉还真tm难练。那一般要推到几倍体重在开
始塑型？ |
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r********y
发帖数: 2540 | 9 多谢苏妹，都已经大叔了，再不抓紧就直奔夕阳红了。
原来这里才是你的大本营，以后要多帮帮你叔...
增鸡和减肥不能同时进行，这个common sense已经在你之前的大作里拜读过了，需要不
停交替循环多次以达到目的。但具体怎么操作？什么时候就该暴吃猛练了？什么时候又
该少吃多跑了？有没有具体攻略？ |
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m*******n
发帖数: 6660 | 10 80%体重是1 rep还是5 rep，是5rep的话，降10%，从那个重量开始5X5的练法吧。
对了，杆子要贴到胸再起来，否则没用。不贴胸的，能举的重量会比较大，但是效果烂。
Enjoy！
我认识的人为了撑暴Tshirt，185cm的人，硬要穿AF的Small。 |
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m*******n
发帖数: 6660 | 11 LZ一个月后记得来奔Before/After！ |
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m*******n
发帖数: 6660 | 12 你练了就知道了。不断冲击大重量的过程中，其实需要碳水，不然就有一种力量不够的
感觉。
然后为了涨肌肉，蛋白质的摄入也不能少，同时，这期间有氧心肺的量减少甚至没有，
肉就涨起来了（同时肥肉也起来了）
所以一个月的话，吃和练同样重要。一天6顿少不了。你让紫苏大牛给你订个食谱好了。 |
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p*********l
发帖数: 26270 | 13 这哪有固定格式呢？你觉得自己的主要问题是肥，就cut，觉得自己的主要问题是弱，
就bulk。bulk的时候很难不pack一些肥肉，有人长的肉肥多瘦少，bulk的周期就短点，
得赶紧cut，有人长的肉瘦多肥少，就可以一口气多bulk几个月。这得自己掌握的。 |
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r********y
发帖数: 2540 | 14 一天6顿！那一天是要吃6片鸡胸么？还不算一天两顿粉？那啥时候吃菜呢？不好意思，
健身知识极度匮乏
了。 |
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m*******n
发帖数: 6660 | 17 昏倒，6顿不是这个意思。
比如你早上起来，早饭，算一顿。
练完，Carb + 粉， 又算一顿
中午午饭当然算
下午Snack + nuts 水果又一顿
晚饭
然后8点来个Greek Yogurt， cottage cheese，再补个酪蛋白啥的。 |
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a********k
发帖数: 11445 | 19 错别字亮了。
★ 发自iPhone App: ChineseWeb 7.8 |
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m*****n
发帖数: 3644 | 20 光练胸不练背，要没效果还好。如果胸练大了，整个一个驼背窝胸，难看的要死，就是
网上标准恶搞WSN的那种照片。
驼背窝胸两原因。一是胸肌重量，二是密集的练胸，就算放松时，胸也会下意识收缩，
而背不会。
在 rockjohnny (肉夹馍) 的大作中提到: 】 |
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r********y
发帖数: 2540 | 21 嗯，所以卧推的同时要加上引体向上。所以刚买了个挂门框上做引体的iron man。看来
男人也要＂前突后撅＂才行，I mean 上身，上身：) |
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b*******d
发帖数: 1823 | 24 一个月熟息各大动作就不错了，想要效果就
约会前练练，把血泵起来就行了 |
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t*********r
发帖数: 1822 | 27 练出来个mirror muscle，然后细胳膊细腿，还有水蛇腰，要多难看有多难看 |
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S********t
发帖数: 3431 | 28 刚开始重量不大的时候，还是可以在触底后调整好lower back的。还有就是210之前，
我都是做5*7甚至5*8，一般最后两组里面可能有一两个动作有点break form，所以还比
较有信心继续加重量同时慢慢把volumn降到5*5。我给自己定的目标是蹲到250开始恢复
打球，最近很久没打了有点手痒，所以想赶快撑到250，呵呵。
anyway，休息两天，如果腰恢复的不错，deload一些，练好form再来。 |
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S********t
发帖数: 3431 | 29 刚开始重量不大的时候，还是可以在触底后调整好lower back的。还有就是210之前，
我都是做5*7甚至5*8，一般最后两组里面可能有一两个动作有点break form，所以还比
较有信心继续加重量同时慢慢把volumn降到5*5。我给自己定的目标是蹲到250开始恢复
打球，最近很久没打了有点手痒，所以想赶快撑到250，呵呵。
anyway，休息两天，如果腰恢复的不错，deload一些，练好form再来。 |
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d******u
发帖数: 1142 | 30 我也在考虑3x5，就是有点怀疑这个volumn 是不是太小了。 |
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l*x
发帖数: 14021 | 31 堂哥打的最牛的几年没有戒指，龙哥也是，拿戒指那年都不是表现最突出的。威神倒是
在拿戒指那场sb比赛刷出了生涯最高纪录，但是居然sb MVP不是他。所有拿sb表现来说
事，算个毛用。playoff里讲的是cluthy。常规赛里要的是volumn，光靠几个绝杀连季
后赛都进不了。
常规赛表现earn your paycheck，季后赛表现Build your legacy。有了paycheck才能
谈legacy。四大幅马特软汤泥肉末这些四分卫，虽然没有戒指，但人就真值这么多钱。
你们悲愤也没用。Brad Johnson带坦帕拿戒指，他就拿不了Elite的钱。凡事都要两面
看，不要选择性忽略。
不要瞧不起常规赛表现，只看季后赛，没有常规赛撑着，球队季后赛都进不了。而且
football里离开球队比单个球员就是扯淡。 |
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h*********2
发帖数: 2508 | 32 已经有只FNAR, 但不能算是volumn shooter, 加上镜子，脚架后牺牲了些便携性，想进
一只相同口径的半自动，似乎市面上选择不多，M1A老了点，看Armalite AR-10对不上
眼，Sig 716据说得明年了，RFB好难产，Saiga 308仿佛便宜又大碗，应付SHTF的话low
maintenance是个很大的优点，AK专家们觉得值得考虑么 |
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i*****t
发帖数: 220 | 34 运动量加大些 - almost impossible. i played like a half NBA player now. if
required to increase the volumn, i need to get paid. |
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i*****t
发帖数: 220 | 35 thanks, you are really a nice mm :)
i felt better now after having some oats with milk. really appreciate your
giving so help information. i guess another reason why i failed to sleep is
maybe that i was too excited from the sports to sleep. so i guess that i
should decrease the volumn of my exercise. well, do you think it is okay
for me to take sleeping pills? i took them 3 times a week at least... |
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t******3
发帖数: 805 | 36 6.16
8:00 honey(0.5oz）
9:00 fat-free milk 1 cup, golean cereal 1/2 cup
11:00 smoothie 500ml for the whole day( stawberry, blackberry and fatfree
milk)
12:30 100g coarse rice, tuna炒spring mix==total volumn 500ml
16:00 elliptical 1h, light bicycle 20min=100calories
18:00 egg white 1, fat-free milk 1cup |
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n*****a
发帖数: 1327 | 37 similar to scuba, by pinching the nose and blowing at early stage and often.
some ppl, like me, do not need to pinch and blow in most cases to clear the ear. I use a way similar to swallowing to open it up as frequently as I need.
btw, you need to equalize the ear and mask with your single breath of air.
a low volumn mask is prefered for freediving due to this reason. |
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c*******r
发帖数: 13580 | 38 Sorry for being a weight weenie, but I think weight is very important for
any long trips. Trust me, when you are in your 60's, your knees will thank
you.
But I tend not to save too much on the backpack, especially overnight packs.
I have an Arcteryx Needle 65 (2kg) and a First Ascent Alchemist 40/55 (1.
8kg). They are a few ounces heavier than the lightest packs of their volumn
but they are worth the weight. I cut weight else where includeing trimming
off edges of the map :)
backpack |
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S********t
发帖数: 18987 | 39 地图的主意不错，
出发前把板寸再推推光也能省点分量
packs.
volumn |
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p********y
发帖数: 5141 | 40 "cut weight else where includeing trimming off edges of the map", gosh, what
a good idea.
I think I'd better shave 20lbs off my body weight first. This would benefit
any outdoor activities I do. And it will be much cheaper than getting
lighter bike/gears/backpacks... And I assume the food cost would be cheaper
too.
packs.
volumn |
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y******n
发帖数: 4527 | 41 200 mpw is definitely too high, even for elite runners and some pros.
70-80 is probably the highest volumn that I can possibly handle in term of
injury and more importantly, balance of my life.
Now I am happy with 50 mpw and will give another try for next cycle. |
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i********n
发帖数: 14 | 42 Taper means reducing the running volumn before the race. Below is a rough
schedule.
1. Just before tapering, should do a long run.
2. week 3 before race, cut running to ~70% of your peak weakly milage.
3. week 2 before race, cut running to ~50% of your peak weakly milage.
4. week 1 before race, cut running to ~30% of your peak weakly milage. |
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c*******r
发帖数: 13580 | 43 it sounds like you need something with a smaller lower volumn |
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z******n
发帖数: 336 | 44 这个东西以前见过，挺贵啊， 还分不同volumn，咋选？？ |
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f*****g
发帖数: 15860 | 45 buy real books, not much, hehe.
actually i feel much better just by keeping playing online, nothing beats
volumn of hands. |
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W********m
发帖数: 7793 | 46 I have to agree with fryking. The volumn of hands played alone can help us
improve greatly. I would not be winning in cash game so quickly if it weren
't for rush. Rakeback and ironman is nice too. I can't get to iroman without
rush. I don't think it is a problem to find fish in rush with Holdem
manager, even though they are not at your table all the time. But this
disadvantage alone can't not over shadow the rest of the advantages.
yeah |
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W********m
发帖数: 7793 | 47 I do not play multitable very well. Rush really helps me to get the volumn
in with only 2 windows open. If pokerstars starts something similar to rush,
I will move right away. |
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L****n
发帖数: 490 | 48 They send me an email. That's just for the ppl don't have rackback already.
I guess it somehow depends on your volumn. |
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