有關健身問題（重酬２０分）

仰臥推舉、仰臥飛鳥、啞鈴划船、啞鈴硬拉、坐姿推膊、側平舉、前平舉、聳肩、二頭彎舉、三頭extention、深蹲、跨步剪腿
如果你係新手 就每次做晒以上動作各2組 啞鈴夠重就每組只做8下 唔鈴唔夠重就每次做到力竭 組與組之間休小於1分鐘 全個workout盡量90分鐘內完成(越快越好 當然快得黎又要做足晒d野)
當你熟悉晒呢d動作之後 你就set個自己的workout program 1日做1~2個肌群

i suggest you eat 4-5 meals a day, eat less calories and fat

food:

BeefHamburger patty, 4 oz – 28 grams protein Steak, 6 oz – 42 grams Most cuts of beef – 7 grams of protein per ounce
ChickenChicken breast, 3.5 oz - 30 grams protein Chicken thigh – 10 grams (for average size) Drumstick – 11 grams Wing – 6 grams Chicken meat, cooked, 4 oz – 35 grams FishMost fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce Tuna, 6 oz can - 40 grams of proteinPorkPork chop, average - 22 grams protein Pork loin or tenderloin, 4 oz – 29 grams Ham, 3 oz serving – 19 grams Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams Bacon, 1 slice – 3 grams Canadian-style bacon (back bacon), slice – 5 – 6 grams
Eggs and DairyEgg, large - 6 grams protein Milk, 1 cup - 8 grams Cottage cheese, ½ cup - 15 grams Yogurt, 1 cup – usually 8-12 grams, check label Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz Hard cheeses (Parmesan) – 10 grams per ozBeans (including soy)Tofu, ½ cup 20 grams protein Tofu, 1 oz, 2.3 grams Soy milk, 1 cup - 6 -10 grams Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans Soy beans, ½ cup cooked – 14 grams protein Split peas, ½ cup cooked – 8 gramsNuts and SeedsPeanut butter, 2 Tablespoons - 8 grams protein Almonds, ¼ cup – 8 grams Peanuts, ¼ cup – 9 grams Cashews, ¼ cup – 5 grams Pecans, ¼ cup – 2.5 grams Sunflower seeds, ¼ cup – 6 grams Pumpkin seeds, ¼ cup – 8 grams Flax seeds – ¼ cup – 8 grams
supplements: protein shake or protein bar


scott herman fitness:

http://www.youtube.com/watch?v=8ulcZtbnAb8&feature=g-user-a&list=PLB64D186503C5C9DC&context=G204bbd5UCGXQYbcTJ33bgFBrk6QQhtqQGBo5nPYwmvISeOWkf7_A