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["《体操（上）》课程教学日历"]
["申报学校（盖章）：上海体育学院       "]
["课程名称：体操 （上）        课程负责人：蔡玉军            申报类型：国家级一流本科课程（线下）"]
["序号","日期","周次","讲次","学时\n（分钟）","教学内容\n（要点）","授课\n地点","学生\n人数","教学\n形式","思政映射"]
[null,null,1,1,90,"0课程导学：观看线上课程简介\n1队列队形：学习常规原地队列：立正、稍息、跨立、整齐（向右看齐、向左看齐、向中看齐、向前看齐、向前看）、报数、集合、解散、原地三面转法\n2基本姿势：上肢：前平举、侧平举、斜上举、斜下举、向前绕环、向后绕环、向内绕环、向外绕环、胸前平屈、肩侧屈\n3徒手操：学习定位徒手操\n4准备活动：慢跑动员，俯撑、侧撑、仰撑组合，扳、压、踢、控腿，纵叉、横叉，分腿支撑，跪立下腰\n5技能：（1）垫上：复习团身前滚翻、团身后滚翻，学习远撑前滚翻；（2）双杠：学习分腿坐前进一次支撑前摆\n6体能：双杠支撑前后移动、双杠支撑摆动\n7作业：线上理论学习：队列队形的概念与术语、队列队形的分类与内容、队列队形的组织与教学","体操房1楼",24,"线下","课程导学：了解中国体操辉煌历史，增强民族自豪感；基本姿势：养成规范的行为习惯；","1-15次，16-30次课可以大概重复前15次课"]
[null,null,1,2,90,"1队列队形：复习常规原地队列，学习原地队列变换：一列横队变二列横队及还原、一列横队变三列横队及还原、一路纵队变二路纵队及还原、一路纵队变三路纵队及还原\n2基本姿势：躯干：团身、屈体、直体、体转、体侧屈、体前屈、上体绕环、髋绕环\n3徒手操：复习定位徒手操，学习行进间徒手体操▲\n4准备活动：慢跑动员，扳、压、踢、控腿，纵叉、横叉，分腿支撑，跪立下腰，俯卧两头起，推小车\n5技能：（1）支撑跳跃：复习上板起跳接垂直跳、挺身跳、团身跳、分腿跳，学习跳上高台成蹲撑、分腿立撑、屈体立撑接挺身跳下；（2）单杠：复习跳上成支撑接弹杠下、跳上成支撑接支撑前翻下，学习单腿摆越成骑撑接骑撑后腿向前摆越转体90度下▲\n6体能：引体向上，吊、震、摆、绕、转、拉肩\n7作业：线上理论学习：徒手体操与轻器械体操的特点与作用、徒手体操与轻器械体操的内容与分类","体操房1楼",24,"线下","队列队形：集体练习，培养团队精神；     技能练习：跳跃运动，勇于克服困难，提高意志品质"]
[null,null,2,3,90,"1队列队形：复习原地队列变换；学习行进间步法：数步移动（五步以内）、原地踏步与立定、便步走与立定、齐步走与立定、正步走与立定、跑步走与立定\n2徒手操：复习行进间徒手体操▲；学习棍棒操\n3基本姿势：前踢腿、侧踢腿、后踢腿\n4准备活动：慢跑动员，仰卧踢腿，兔子跳，纵叉、横叉，分腿支撑，跪立下腰\n5技能：（1）垫上：复习远撑前滚翻、团身后滚翻，学习前滚翻分腿起；（2）双杠：复习支撑前后摆动、分腿坐前进一次支撑前摆，学习屈膝弹杠并腿进杠接支撑摆动\n6体能：双杠支撑摆动\n7作业：（1）线上理论学习：徒手体操与轻器械体操的术语、徒手体操与轻器械体操的创编与记写；（2）实践：创编徒手操","体操房1楼",24,"线下","准备活动：通过下叉等柔韧练习，培养坚持不懈的体育精神；      体能练习：培养坚韧不拔的意志品质"]
[null,null,2,4,90,"1队列队形：复习行进间步法；学习行进间转法：行进间向左转走与立定、行进间向右转走与立定、行进间向后转走与立定\n2徒手操：复习棍棒操；学习哑铃操、球操、绳操、旗操▲\n3准备活动：慢跑动员，兔子跳，纵叉、横叉，分腿支撑，跪立下腰，爬墙倒立\n4技能：（1）支撑跳跃：复习上板起跳接跳、跳上高台接挺身跳下，学习山羊分腿腾越；（2）单杠：复习单腿摆越成骑撑接骑撑后腿向前摆越转体90度下▲，学习蹬摆翻上成支撑\n5体能：肋木举腿，吊、震、摆、绕、转、拉肩\n6作业：（1）线上理论学习：徒手体操与轻器械体操的创编与教学实践（示范、讲解、带领与指挥）；（2）实践：创编徒手操","体操房1楼",24,"线下","技术练习：单杠翻上成支撑，观摩保护帮助，了解团队协作的重要性； 作业：创编徒手操，提高学生勇于创新的进取精神"]
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[null,null,10,19,90,"1准备活动：慢跑动员，兔子跳，纵叉、横叉，分腿支撑提成蹲撑，仰卧推起成桥，蹬摆扶持手倒立20秒接前滚翻\n2技能：（1）垫上：考核垫上动作教学2，复习垫上动作串联；（2）双杠：考核双杠动作教学2，复习双杠动作串联\n3体能：双杠挂臂摆动\n4作业：体操典型动作教学（教案、备课）、体操体能练习","体操房1楼",24,"线下","作业：典型动作教学，认真书写教案，培养负责的工作态度"]
[null,null,10,20,90,"1准备活动：慢跑动员，兔子跳，纵叉、横叉，分腿支撑提成蹲撑，仰卧推起成桥，蹬摆扶持手倒立30秒接前滚翻\n2技能：（1）支撑跳跃：考核支撑跳跃动作教学2，复习支撑跳跃动作；（2）单杠：考核单杠动作教学2，复习单杠动作串联\n3体能：俯卧两头起，吊、震、摆、绕、转、拉肩\n4作业：体操典型动作教学（教案、备课）、体操体能练习","体操房1楼",24,"线下","技能：单杠动作教学，巩固技能水平，培养共同进步的集体意识"]
[null,null,11,21,90,"1准备活动：慢跑动员，兔子跳，纵叉、横叉，分腿支撑提成分腿立撑，站立下腰，蹬摆扶持手倒立40秒接前滚翻\n2技能：（1）垫上：考核：垫上动作教学3，复习垫上动作串联；（2）双杠：考核双杠动作教学3，复习双杠动作串联\n3体能：双杠悬垂摆动\n4作业：体操典型动作教学（教案、备课）、体操体能练习","体操房1楼",24,"线下","技能：双杠动作教学，提高发现问题、解决问题的能力"]
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[null,null,14,28,90,"1准备活动：慢跑动员，兔子跳，纵叉、横叉，分腿支撑2秒提成分腿立撑，站立下腰，分腿立撑蹬摆倒立接前滚翻\n2技能：（1）支撑跳跃：支撑跳跃动作教学6，复习支撑跳跃动作；（2）单杠：考核单杠动作教学6，复习单杠成套动作\n3体能：肋木举腿，吊、震、摆、绕、转、拉肩\n4作业：体操典型动作教学（教案、备课）、体操体能练习","体操房1楼",24,"线下","技能：动作教学，提高纠错、评判、自我反思能力"]
[null,null,15,29,90,"1准备活动：慢跑动员，兔子跳，纵叉、横叉，分腿支撑2秒提成分腿立撑，站立下腰，分腿立撑蹬摆倒立接前滚翻\n2技能：（1）复习垫上成套动作；（2）复习双杠成套动作\n3体能：双杠悬垂摆动\n4作业：体操体能练习","体操房1楼",24,"线下","技能：复习动作，培养精益求精的工匠精神"]
[null,null,15,30,90,"1准备活动：慢跑动员，兔子跳，纵叉、横叉，分腿支撑2秒提成分腿立撑，站立下腰，分腿立撑蹬摆倒立接前滚翻\n2技能：（1）复习支撑跳跃动作；（2）复习单杠成套动作\n3体能：引体向上，吊、震、摆、绕、转、拉肩\n4作业：体操体能练习","体操房1楼",24,"线下","体能：掌握原理与方法，培养钻研创新精神"]
[null,null,16,31,90,"考试：垫上成套动作、双杠成套动作","体操房1楼",24,"线下","考试：掌握规则，培养公平公正的职业道德"]
[null,null,16,32,90,"考试：单杠成套动作、支撑跳跃动作","体操房1楼",24,"线下","考试：培养规则意识及遵纪守法的品质"]
["注：标▲的动作为拓展内容。"]

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["AI插件大揭秘：工具化的未来智能","2023-10-24","苏老师",null,null,"AI插件大揭秘：工具化的未来智能 "]
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[null,"陈子奇","DS",105,{"$nulls":4},110,{"$nulls":4},115]
[null,null,"BP",90,{"$nulls":4},97.5,{"$nulls":4},100]

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[null," 第二组"]
[null,"week",null,"第一周",{"$nulls":4},"第二周",{"$nulls":4},"第三周"]
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[null,"张振业","DS",120,{"$nulls":4},125,{"$nulls":4},130]
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[null,"唐骏","DS",120,{"$nulls":4},125,{"$nulls":4},130]
[null,null,"BP",72.5,{"$nulls":4},75,{"$nulls":4},80]
[null,"王清","DS",105,{"$nulls":4},110,{"$nulls":4},115]
[null,null,"BP",70,{"$nulls":4},72.5,{"$nulls":4},75]
[null,"冯岩新","DS",95,{"$nulls":4},100,{"$nulls":4},105]
[null,null,"BP",65,{"$nulls":4},67.5,{"$nulls":4},70]
[null,"刘淯航","DS",95,{"$nulls":4},100,{"$nulls":4},105]
[null,null,"BP",65,{"$nulls":4},67.5,{"$nulls":4},70]

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["11.21（Tue）训练计划"]
[]
["目的：增强下肢最大力量和爆发力"]
[]
["准备活动","动态拉伸",{"$nulls":5},"游戏"]
[null,"一般性热身",{"$nulls":5},"弹力带激活"]
[null,"神经激活",{"$nulls":5},"燕式平衡、超人拉伸、最伟大拉伸、毛毛虫变式"]
["第一周",{"$nulls":6},"星期二"]
[{"$nulls":7},"负荷",null,"次数——组数",null,"间歇时间",null,"NOTES注释"]
["主要练习","深蹲",{"$nulls":5},"80%1RM",null,"6次--4组",null,"180s"]
[null,"卧推",{"$nulls":5},"80%1RM",null,"6次--4组",null,"180s"]
["增强式训练","坐姿起跳",{"$nulls":5},"自重",null,"12次--4组",null,"90s",null,"实际未完成"]
[null,"跳深+立定跳远+垂直跳",{"$nulls":5},"自重",null,"8次--4组",null,"90s"]
[null,"仰卧药球速推",{"$nulls":5},"根据能力选择",null,"10次--4组",null,"90s"]
["核心训练","药球核心训练",{"$nulls":5},"自重",null,"8次--4组",null,"90s"]
["软组织再生按摩放松"]
[]
["恢复再生","拉伸放松与按摩",{"$nulls":5},"被动拉伸"]
[{"$nulls":7},"泡沫轴松解"]

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["11.23（Thu）训练计划"]
[]
["目的：增强下肢最大力量和爆发力"]
[]
["准备活动","动态拉伸",{"$nulls":5},"SL抱膝、斜向抱膝、股四拉伸、最伟大拉伸（3向）"]
[null,"一般性热身",{"$nulls":5},"转髋、SL RDL、侧弓步、 踏步"]
[null,"神经激活",{"$nulls":5},"直膝跑、交叉步、小步后退、大步后退"]
["第一周",{"$nulls":6},"星期四"]
[{"$nulls":7},"负荷",null,"次数——组数",null,"间歇时间",null,"NOTES注释"]
["主要练习","深蹲",{"$nulls":5},"80%1RM",null,"6次--4组",null,"180s"]
[null,"卧推",{"$nulls":5},"80%1RM",null,"6次--4组",null,"180s"]
["增强式训练","坐姿起跳",{"$nulls":5},"自重",null,"12次--4组",null,"90s"]
[null,"跳深+立定跳远+垂直跳",{"$nulls":5},"自重",null,"8次--4组",null,"90s"]
[null,"仰卧药球速推",{"$nulls":5},"根据能力选择",null,"10次--4组",null,"90s"]
["核心训练","药球核心训练",{"$nulls":5},"自重",null,"8次--4组",null,"90s"]
["软组织再生按摩放松"]
[]
["恢复再生","拉伸放松与按摩",{"$nulls":5},"被动拉伸"]
[{"$nulls":7},"泡沫轴松解"]

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[]
[null,"Eexcel表格总目录（作者：B站好人松松 可任意分享）"]
[null,"！！！务必先看配套的B站视频才能懂这套表格 视频链接：https://www.bilibili.com/video/BV1zu4m1N76R"]
[null,"板块",null,"序号","名称","\n【代做个人方案】如果你看不懂原视频，要我代给你做个人方案（饮食+训练），请用微信扫描下面这个腾讯文档，填写个人调查问卷\n\n\n\n\n\n\n\n\n\n【充电学习社群】我做的B站健身学习社群，饮食训练干货讲解，每月5元，请用微信扫描下面的二维码即可加入。内容：①B站直播课2次/月 ②B站图文动态5篇/月 ③充电粉丝群聊（发资料和回放） ④每月所有内容整理打包后用B站私聊发给充电用户（防止有些人错过内容）\n\n\n\n\n\n\n\n\n"]
[null,"饮食表","减脂饮食方案",1,"早饭后练（早起版）"]
[{"$nulls":3},2,"早饭后练（晚起版）"]
[{"$nulls":3},3,"午饭前练"]
[{"$nulls":3},4,"午饭后练"]
[{"$nulls":3},5,"晚饭前练"]
[{"$nulls":3},6,"晚饭后练"]
[{"$nulls":3},7,"夜里练"]
[{"$nulls":3},8,"无力训者"]
[null,null,"增肌饮食方案",9,"早饭后练（早起版）"]
[{"$nulls":3},10,"早饭后练（晚起版）"]
[{"$nulls":3},11,"午饭前练"]
[{"$nulls":3},12,"午饭后练"]
[{"$nulls":3},13,"晚饭前练"]
[{"$nulls":3},14,"晚饭后练"]
[{"$nulls":3},15,"夜里练"]
[null,null,"有氧热量消耗",16,"有氧热量消耗"]
[null,null,"问答汇总",17,"减脂-问答汇总"]
[{"$nulls":3},18,"增肌-问答汇总"]
[null,"训练表","训练计划",19,"健身房三分化"]
[{"$nulls":3},20,"健身房四分化（肩单练版）"]
[{"$nulls":3},21,"健身房四分化（手臂单练版）"]
[{"$nulls":3},22,"居家三分化"]
[null,null,"基础解剖",23,"动作-关节-肌肉的映射关系"]

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[]
[null,"减脂方案（体重1-2周稳定不掉 请看表17《减脂-问答汇总》的第1问来调整）"]
[null,"性别","自己输入"]
[null,"身高","自己输入"]
[null,"体重","自己输入"]
[null,"BMI","自己输入","* BMI=体重kg÷身高m÷身高m   正常18.5-24   超重24-28   肥胖大于28"]
[null,"减重速度","理论上2周减重2%，注意1-2周的体重比较才有意义，每天脂肪分解量只有30-50g，会被体内的食糜重量和含水量变化轻易覆盖，所以两三天的体重变化基本和脂肪量变化无关，没有参考意义"]
[null,"减到何时","肌肉量一般，不要追求低体脂，男性BMI22-23转增肌，女性BMI20-21转增肌；肌肉量足够，可以减到更低体重成为低体脂，男性BMI21-22转增肌，女性BMI19-20转增肌"]
[null,"调整配额","体重下降10kg，基础代谢才会下降约150大卡，如果减重10kg以内不用调整；如果减重达到10kg还要继续，为了损失的150大卡，可以每天少吃约40g碳水（130g米饭），或者每周增加跑步/爬楼/打球1.5-2小时，或者两者各半\t\t\t\t\t\t\t\t\t"]
[null,"力训时间","上午起床早，早饭后练， 因此早饭作为练前餐垫肚子，练后吃全天最大的一顿练后餐；力训日全天餐序：①早饭=练前餐 ②练后餐 ③午饭=其他餐 ④晚饭=其他餐"]
[null,"热量设计 （不用看）","基础数据","基础代谢(a)","自己输入",null," * 多算两次，切勿算错，否则后续会全错！Mifflin-St Jeor方程：男性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92+5；女性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92-161"]
[{"$nulls":3},"无运动总消耗(b=a÷0.7)","自己输入",null," * 在没有力训、有氧的情况下，基础代谢约占人体热量消耗的70%，其余的热量消耗为食物热效应和活动消耗（因为无运动，活动消耗就是日常活动消耗）"]
[{"$nulls":3},"力训消耗(c)","自己输入",null," * 力训的热量消耗建议数据：男性，200大卡（新手）、250大卡（有基础）、300大卡（老手）；女性，100大卡（新手）、150大卡（有基础）、200大卡（老手）"]
[{"$nulls":3},"有氧消耗(d)","自己输入",null," * 如果要做有氧，参考《有氧热量消耗》表的数字填报（注意这是平均到每天的数字，如果是一周有氧消耗，要除以7再填入）"]
[null,null,"平衡热量","力训日(e1=b+c+d)","自己输入",null," * 这是理论上的平衡热量，意即理论上这个饮食热量能让体重不变，力训日因为多了力训的热量消耗，所以力训日的平衡热量高一些"]
[{"$nulls":3},"休息日(e2=b+d)","自己输入"]
[null,null,"应吃热量","力训日(f1=e1×0.64)","自己输入",null," * 减脂的合适热量缺口为10-30%（取20%），此外研究表明人们在定量饮食里也会不自觉多吃10-30%热量（取20%），所以减脂的应吃热量计为上述理论平衡热量的1×80%×80%=64%"]
[{"$nulls":3},"休息日(f2=e2×0.64)","自己输入"]
[null,"饮食总览",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,null,"力训日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量","男性60g（120kg体重以上加到70g） 女性50g\n但不要细算脂肪 按下面的文字指导来吃就行","按下面的文字指导"]
[null,null,"休息日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量"]
[null,"运动总览","力训",null,"力训和减脂没有直接关系，减脂需要的热量缺口可以用饮食来提供，而不是必须力训来提供；但力训的好处是能减少减脂期的肌肉损失，想保持肌肉需要练3-5次/周"]
[null,null,"有氧",null,"是否需要有氧，请看视频11分8秒，一般建议：增肌不做有氧；减脂体重80kg以上不做有氧；减脂体重70-80kg先不做有氧，如果饿再加有氧；减脂体重70kg以下每周2小时有氧"]
["HR",{"$nulls":13},"SS"]
[null,"力训日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,"①早饭=练前餐",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒",null,null,"脂肪这样吃↓"," 蔬菜不限制↓"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒",null,null,"【推荐模式】早饭吃左侧的蛋黄牛奶+正餐吃大众带油菜=脂肪摄入基本合适 :)","【蔬菜不用定量】蔬菜碳水率很低，为免麻烦不用定量，争取每天都能吃一些"]
[{"$nulls":4},"3.",0,null,null,"3.",0]
[null,"* 吃了早饭就准备开练，不需要专门等待休息\n* 怕太饱的话，可吃低饱腹感碳水（馒头/面包/面条）",null,null,"4.",0,null,null,"4.",0,null,null,"* 所谓吃“大众带油菜”，就是像黄焖鸡、酸菜鱼、鱼香肉丝、小炒牛肉等家常瘦肉菜，不要害怕菜里的油，但必须是瘦肉，高脂肉会导致脂肪超标（下面讲了什么是瘦肉，什么是高脂肉）","* 吃蔬菜的顺序：一般各餐，先吃、多吃蔬菜，后吃碳水，能压制胰岛素，帮助减脂；但力训的练后餐则相反，建议先吃碳水和蛋白质，少吃、后吃蔬菜，避免胰岛素被压制"]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果不吃蛋黄牛奶，请看右边脂肪一列【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0]
[null,"②练后餐",null,null,0,{"$nulls":3},0,{"$nulls":3},"【脂肪缺乏1】早饭不吃蛋黄牛奶，会比推荐模式少吃约10-20g脂肪摄入，请补吃20g坚果或3个蛋黄","【这些不是蔬菜】红薯（20%）、土豆（18%）、玉米（18%）、山药（13%）、芋头（13%）是碳水主食，括号数字是其碳水率"]
[{"$nulls":4},"1.",{"v":180,"d":"熟米饭180g（生米则除以2.5）"},null,null,"1.",0]
[{"$nulls":4},"2.",{"v":230,"d":"熟面条230g（干面条则除以3）"},null,null,"2.",0]
[null,"* 最好能练完后半小时内开始吃上\n* 本餐如要吃蔬菜，少吃后吃以免压制胰岛素\n* 有时没正餐可吃，可用便携快碳+蛋白粉解决",null,null,"3.",{"v":110,"d":"吐司面包/馒头花卷110g"},null,null,"* 脂肪摄入另一基本来源是吃炒菜时摄入的油，如果正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列【脂肪缺乏2】",{"$nulls":7}," "]
[{"$nulls":4},"4.",{"v":70,"d":"营养米粉70g"},{"$nulls":6},"【脂肪缺乏2】正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），会比推荐模式少吃约20g脂肪摄入，请补吃30g坚果或4个蛋黄"]
[{"$nulls":4},"5.",{"v":300,"d":"玉米/土豆300g（是甜玉米 不是糯玉米）"}]
[{"$nulls":4},"6.",{"v":270,"d":"红薯270g"}]
[null,"③午饭=其他餐",null,null,0,{"$nulls":3},0,{"$nulls":3},"——————————————————","——————————————————"]
[{"$nulls":4},"1.",0,null,null,"1.",0,null,null," 脂肪基本不吃↓","  水果必须置换主食↓"]
[{"$nulls":4},"2.",0,null,null,"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血\n* 这些不是瘦肉：鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸",{"$nulls":3},"【高脂肉】鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸","【水果要算碳水】水果实质是糖水，糖量可观，糖是碳水的一种形式，所以要计入碳水量来置换碳水那列的主食"]
[null,"* 练后餐刚吃了没多久，这顿可以晚些吃或少吃点",null,null,"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0,{"$nulls":6},"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血","*苹果/橙子/香蕉：20-30g碳水/个；梨子/蓝莓/猕猴桃：碳水率14%；柚子/桃子/葡萄/菠萝：碳水率10%；西瓜/蜜瓜/草莓：碳水率7%"]
[null,"④晚饭=其他餐",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,{"$nulls":6},"【糖油混合物】饼干、蛋糕、点心、糕点、甜品、油条、煎饼、高脂面包、膨化食品等","【置换主食的办法】吃水果的10g碳水=主食少吃30g熟米饭"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0,{"$nulls":6},"* 糖油混合物的脂肪率高达20-40%，一次容易吃两三百克之多，只能偶尔吃点解馋"]
[{"$nulls":4},"5.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.","不吃碳水食物（水果、面包、奶茶、米面）",null,null,"1.",0,null,null,"【个别吸油菜】炒鸡蛋、炒茄子"]
[null,"* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"2.","不吃糖油混合物（饼干、糕点、膨化食品）",null,null,"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料",null,null,"* 食堂外卖的宽油炒鸡蛋，每个鸡蛋的蛋白质只有6g，脂肪或高达20g以上，非常占据脂肪配额"]
[{"$nulls":4},"* 这10%的碳水是用来抵扣本列未计入的牛奶、蔬菜、调料里的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量并不多"]
[]
[null,"力训日合计",null,null,0,{"$nulls":3},0,{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"休息日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":4},"蛋白质",null,null,"脂肪","蔬菜/水果"]
[null,"①早饭（和绿表早饭完全相同）",null,null,0,{"$nulls":3},0,{"$nulls":3},"同上表","同上表"]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒"]
[{"$nulls":4},"3.",0,null,null,"3.",0]
[{"$nulls":4},"4.",0,null,null,"4.",0]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果你不吃蛋黄牛奶，请看右边脂肪一列的【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0]
[null,"②午饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 脂肪摄入另一基本来源是带油菜的用油，如果你的正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列的【脂肪缺乏2】"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"③晚饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 瘦肉脂肪率一般不超过5%，基本只有：①没有白色黄色脂肪层的猪牛羊肉  ②去皮鸡鸭肉 ③鱼虾\n* 这些都不是瘦肉：鸡皮鸭皮、猪大排、糖醋里脊、锅包肉、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"不吃碳水食物（水果、面包、奶茶、米面）",{"$nulls":3},"1.",0]
[null,"\n* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"不吃糖油混合物（饼干、糕点、膨化食品）",{"$nulls":3},"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料"]
[{"$nulls":4},"* 这10%的碳水配额是用来抵扣本列未计入的牛奶、蔬菜、调料的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量其实很少的"]
[]
[null,"休息日合计",null,null,0,{"$nulls":3},0,{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"力训方案"]
[null,"频率",null,null,"力训和减脂没有直接关系，减脂需要的热量缺口可以用饮食来提供，而不是必须力训来提供；但力训的好处是能减少减脂期的肌肉损失，想保持肌肉需要练3-5次/周"]
[null,"分化",null,null,"完全新手：用二分化或三分化；有基础者：用三分化或四分化"]
[null,"场所",null,null,"新手尽量从健身房起步健身，非必要不要居家力训，居家力训对新手反而更难上手，如果必须居家健身，参照《训练计划-居家健身》的指导"]
[null,"训练计划",null,null,"健身房三分化/健身房四分化/居家三分化训练计划，详见《训练计划》表格"]
["HR",{"$nulls":13},"SS"]
[null,"有氧方案"]
[null,"概况",null,null,"是否需要有氧，请看视频11分8秒，一般建议：增肌不做有氧；减脂体重80kg以上不做有氧；减脂体重70-80kg先不做有氧，如果饿再加有氧；减脂体重70kg以下每周2小时有氧"]
[null,"形式",null,null,"快走、跑步、骑行、游泳、爬楼、跳操、打球等均可，可以自测15秒脉搏算下心率，建议120-150次/分钟，但无需严格要求，有的有氧运动心率是高低波动不稳定的"]
[null,"时间点",null,null,"①力训前，不要做有氧，会影响力训；②力训后，如果要做有氧，一般不要超过30分钟；③超过30分钟的有氧，要和力训隔开几小时，或者在休息日做"]
[null,"有氧可以置换饮食（重要）",null,null,"如果试吃后感觉很饿，就可以增加有氧来让自己多吃一点，每增加有氧消耗100大卡，饮食热量就能多吃100大卡，具体请看配套的《有氧热量消耗》那张表"]

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["H"]
[null,"减脂方案（体重1-2周稳定不掉 请看表17《减脂-问答汇总》的第1问来调整）"]
[null,"性别","自己输入"]
[null,"身高","自己输入"]
[null,"体重","自己输入"]
[null,"BMI","自己输入","* BMI=体重kg÷身高m÷身高m   正常18.5-24   超重24-28   肥胖大于28"]
[null,"减重速度","理论上2周减重2%，注意1-2周的体重比较才有意义，每天脂肪分解量只有30-50g，会被体内的食糜重量和含水量变化轻易覆盖，所以两三天的体重变化基本和脂肪量变化无关，没有参考意义"]
[null,"减到何时","肌肉量一般，不要追求低体脂，男性BMI22-23转增肌，女性BMI20-21转增肌；肌肉量足够，可以减到更低体重成为低体脂，男性BMI21-22转增肌，女性BMI19-20转增肌"]
[null,"调整配额","体重下降10kg，基础代谢才会下降约150大卡，如果减重10kg以内不用调整；如果减重达到10kg还要继续，为了损失的150大卡，可以每天少吃约40g碳水（130g米饭），或者每周增加跑步/爬楼/打球1.5-2小时，或者两者各半\t\t\t\t\t\t\t\t\t"]
[null,"力训时间","上午起床晚，早饭后练， 因此早饭作为练前餐垫肚子，练后吃午饭作为练后餐；力训日全天餐序：①早饭=练前餐 ②午饭=练后餐 ③晚饭=其他餐"]
[null,"热量设计 （不用看）","基础数据","基础代谢(a)","自己输入",null," * 多算两次，切勿算错，否则后续会全错！Mifflin-St Jeor方程：男性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92+5；女性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92-161"]
[{"$nulls":3},"无运动总消耗(b=a÷0.7)","自己输入",null," * 在没有力训、有氧的情况下，基础代谢约占人体热量消耗的70%，其余的热量消耗为食物热效应和活动消耗（因为无运动，活动消耗就是日常活动消耗）"]
[{"$nulls":3},"力训消耗(c)","自己输入",null," * 力训的热量消耗建议数据：男性，200大卡（新手）、250大卡（有基础）、300大卡（老手）；女性，100大卡（新手）、150大卡（有基础）、200大卡（老手）"]
[{"$nulls":3},"有氧消耗(d)","自己输入",null," * 如果要做有氧，参考《有氧热量消耗》表的数字填报（注意这是平均到每天的数字，如果是一周有氧消耗，要除以7再填入）"]
[null,null,"平衡热量","力训日(e1=b+c+d)","自己输入",null," * 这是理论上的平衡热量，意即理论上这个饮食热量能让体重不变，力训日因为多了力训的热量消耗，所以力训日的平衡热量高一些"]
[{"$nulls":3},"休息日(e2=b+d)","自己输入"]
[null,null,"应吃热量","力训日(f1=e1×0.64)","自己输入",null," * 减脂的合适热量缺口为10-30%（取20%），此外研究表明人们在定量饮食里也会不自觉多吃10-30%热量（取20%），所以减脂的应吃热量计为上述理论平衡热量的1×80%×80%=64%"]
[{"$nulls":3},"休息日(f2=e2×0.64)","自己输入"]
[null,"饮食总览",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,null,"力训日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量","男性60g（120kg体重以上加到70g） 女性50g\n但不要细算脂肪 按下面的文字指导来吃就行","按下面的文字指导"]
[null,null,"休息日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量"]
[null,"运动总览","力训",null,"力训和减脂没有直接关系，减脂需要的热量缺口可以用饮食来提供，而不是必须力训来提供；但力训的好处是能减少减脂期的肌肉损失，想保持肌肉需要练3-5次/周"]
[null,null,"有氧",null,"是否需要有氧，请看视频11分8秒，一般建议：增肌不做有氧；减脂体重80kg以上不做有氧；减脂体重70-80kg先不做有氧，如果饿再加有氧；减脂体重70kg以下每周2小时有氧"]
["HR",{"$nulls":13},"SS"]
[null,"力训日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,"①早饭=练前餐",null,null,0,{"$nulls":3},0,{"$nulls":3},"脂肪这样吃↓                       "," 蔬菜不限制↓"]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒",null,null,"【推荐模式】早饭吃左侧的蛋黄牛奶+正餐吃大众带油菜=脂肪摄入基本合适 :)","【蔬菜不用定量】蔬菜碳水率很低，为免麻烦不用定量，争取每天都能吃一些"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒"]
[{"$nulls":4},"3.",0,null,null,"3.",0,null,null,"* 所谓吃“大众带油菜”，就是像黄焖鸡、酸菜鱼、鱼香肉丝、小炒牛肉等家常瘦肉菜，不要害怕菜里的油，但必须是瘦肉，高脂肉会导致脂肪超标（下面讲了什么是瘦肉，什么是高脂肉）","* 吃蔬菜的顺序：一般各餐，先吃、多吃蔬菜，后吃碳水，能压制胰岛素，帮助减脂；但力训的练后餐则相反，建议先吃碳水和蛋白质，少吃、后吃蔬菜，避免胰岛素被压制"]
[null,"* 吃了早饭就准备开练，不需要专门等待休息\n* 怕太饱的话，可吃低饱腹感碳水（馒头/面包/面条）",null,null,"4.",0,null,null,"4.",0]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果不吃蛋黄牛奶，请看右边脂肪一列【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0,{"$nulls":6},"【脂肪缺乏1】早饭不吃蛋黄牛奶，会比推荐模式少吃约10-20g脂肪摄入，请补吃20g坚果或3个蛋黄","【这些不是蔬菜】红薯（20%）、土豆（18%）、玉米（18%）、山药（13%）、芋头（13%）是碳水主食，括号数字是其碳水率"]
[null,"②午饭=练后餐",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"2.",0,null,null,"【脂肪缺乏2】正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），会比推荐模式少吃约20g脂肪摄入，请补吃30g坚果或4个蛋黄"]
[null,"* 最好能练完后半小时内开始吃上\n* 本餐如要吃蔬菜，少吃后吃以免压制胰岛素\n* 有时没正餐可吃，可用便携快碳+蛋白粉解决",null,null,"3.",0,null,null,"* 脂肪摄入另一基本来源是吃炒菜时摄入的油，如果正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列【脂肪缺乏2】",{"$nulls":7}," "]
[{"$nulls":4},"4.",0,{"$nulls":6},"——————————————————","——————————————————"]
[{"$nulls":4},"5.",0,{"$nulls":6}," 脂肪基本不吃↓","  水果必须置换主食↓"]
[{"$nulls":4},"6.",0,{"$nulls":6},"【高脂肉】鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸","【水果要算碳水】水果实质是糖水，糖量可观，糖是碳水的一种形式，所以要计入碳水量来置换碳水那列的主食"]
[null,"③晚饭=其他餐",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血\n* 这些不是瘦肉：鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸",{"$nulls":3},"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血","*苹果/橙子/香蕉：20-30g碳水/个；梨子/蓝莓/猕猴桃：碳水率14%；柚子/桃子/葡萄/菠萝：碳水率10%；西瓜/蜜瓜/草莓：碳水率7%"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0,{"$nulls":6},"【糖油混合物】饼干、蛋糕、点心、糕点、甜品、油条、煎饼、高脂面包、膨化食品等","【置换主食的办法】吃水果的10g碳水=主食少吃30g熟米饭"]
[{"$nulls":4},"5.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0,{"$nulls":3},"* 糖油混合物的脂肪率高达20-40%，一次容易吃两三百克之多，只能偶尔吃点解馋"]
[{"$nulls":4},"1.","不吃碳水食物（水果、面包、奶茶、米面）",null,null,"1.",0]
[null,"* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"2.","不吃糖油混合物（饼干、糕点、膨化食品）",null,null,"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料",null,null,"【个别吸油菜】炒鸡蛋、炒茄子"]
[{"$nulls":4},"* 这10%的碳水是用来抵扣本列未计入的牛奶、蔬菜、调料里的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量并不多",{"$nulls":3},"* 食堂外卖的宽油炒鸡蛋，每个鸡蛋的蛋白质只有6g，脂肪或高达20g以上，非常占据脂肪配额"]
[]
[null,"力训日合计",null,null,0,{"$nulls":3},{"v":75,"d":"蛋白质75g（全天100%）"},{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"休息日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,"①早饭（和绿表早饭完全相同）",null,null,0,{"$nulls":3},0,{"$nulls":3},"同上表","同上表"]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒"]
[{"$nulls":4},"3.",0,null,null,"3.",0]
[{"$nulls":4},"4.",0,null,null,"4.",0]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果你不吃蛋黄牛奶，请看右边脂肪一列的【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0]
[null,"②午饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 脂肪摄入另一基本来源是带油菜的用油，如果你的正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列的【脂肪缺乏2】"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"③晚饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 瘦肉脂肪率一般不超过5%，基本只有：①没有白色黄色脂肪层的猪牛羊肉  ②去皮鸡鸭肉 ③鱼虾\n* 这些都不是瘦肉：鸡皮鸭皮、猪大排、糖醋里脊、锅包肉、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"不吃碳水食物（水果、面包、奶茶、米面）",{"$nulls":3},"1.",0]
[null,"\n* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"不吃糖油混合物（饼干、糕点、膨化食品）",{"$nulls":3},"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料"]
[{"$nulls":4},"* 这10%的碳水配额是用来抵扣本列未计入的牛奶、蔬菜、调料的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量其实很少的"]
[]
[null,"休息日合计",null,null,0,{"$nulls":3},0,{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"力训方案"]
[null,"频率",null,null,"力训和减脂没有直接关系，减脂需要的热量缺口可以用饮食来提供，而不是必须力训来提供；但力训的好处是能减少减脂期的肌肉损失，想保持肌肉需要练3-5次/周"]
[null,"分化",null,null,"完全新手：用二分化或三分化；有基础者：用三分化或四分化"]
[null,"场所",null,null,"新手尽量从健身房起步健身，非必要不要居家力训，居家力训对新手反而更难上手，如果必须居家健身，参照《训练计划-居家健身》的指导"]
[null,"训练计划",null,null,"三分化/四分化/居家训练计划，详见《问答汇总》第19/20/21问答"]
["HR",{"$nulls":13},"SS"]
[null,"有氧方案"]
[null,"概况",null,null,"是否需要有氧，请看视频11分8秒，一般建议：增肌不做有氧；减脂体重80kg以上不做有氧；减脂体重70-80kg先不做有氧，如果饿再加有氧；减脂体重70kg以下每周2小时有氧"]
[null,"形式",null,null,"快走、跑步、骑行、游泳、爬楼、跳操、打球等均可，可以自测15秒脉搏算下心率，建议120-150次/分钟，但无需严格要求，有的有氧运动心率是高低波动不稳定的"]
[null,"时间点",null,null,"①力训前，不要做有氧，会影响力训；②力训后，如果要做有氧，一般不要超过30分钟；③超过30分钟的有氧，要和力训隔开几小时，或者在休息日做"]
[null,"有氧可以置换饮食（重要）",null,null,"如果试吃后感觉很饿，就可以增加有氧来让自己多吃一点，每增加有氧消耗100大卡，饮食热量就能多吃100大卡，具体请看配套的《有氧热量消耗》那张表"]
[]
[]
[]
[]
[]
[]
["S"]

{"sheet":"3减脂-午饭前练","index":10,"n_rows":102,"n_cols":17,"rows_kept":102,"hidden":true,"merged":[[1,1,1,13],[2,2,2,13],[3,2,3,13],[4,2,4,13],[5,3,5,13],[6,2,6,13],[7,2,7,13],[8,2,8,13],[9,2,9,13],[10,1,17,1],[10,2,13,2],[10,4,10,5],[10,6,10,13],[11,4,11,5],[11,6,11,13],[12,4,12,5],[12,6,12,13],[13,4,13,5],[13,6,13,13],[14,2,15,2],[14,4,14,5],[14,6,15,13],[15,4,15,5],[16,2,17,2],[16,4,16,5],[16,6,17,13],[17,4,17,5],[18,1,20,1],[18,2,18,3],[18,4,18,7],[18,8,18,11],[19,2,19,3],[19,4,19,5],[19,8,19,9],[19,12,20,12],[19,13,20,13],[20,2,20,3],[20,4,20,5],[20,8,20,9],[21,1,22,1],[21,2,21,3],[21,4,21,13],[22,2,22,3],[22,4,22,13],[24,1,24,13],[25,1,25,13],[26,1,26,3],[26,4,26,7],[26,8,26,11],[27,1,34,3],[27,4,27,7],[27,8,27,11],[28,5,28,7],[28,9,28,11],[29,5,29,7],[29,9,29,11],[29,12,30,12],[29,13,30,13],[30,5,30,7],[30,9,30,11],[31,5,31,7],[31,9,31,11],[31,12,33,12],[31,13,33,13],[32,5,32,7],[32,8,34,11],[33,5,33,7],[34,5,34,7],[35,1,37,3],[35,4,35,7],[35,8,35,11],[35,12,37,12],[35,13,37,13],[36,5,36,7],[36,8,36,11],[37,5,37,7],[37,8,37,11],[38,1,40,3],[38,5,38,7],[38,8,38,11],[39,5,39,7],[39,8,39,11],[39,12,41,12],[40,5,40,7],[40,8,40,11],[41,1,43,3],[41,4,41,7],[41,8,41,11],[42,5,42,7],[42,9,42,11],[43,5,43,7],[43,9,43,11],[44,1,47,3],[44,5,44,7],[44,8,47,11],[44,12,46,12],[44,13,46,13],[45,5,45,7],[46,5,46,7],[47,5,47,7],[47,12,48,12],[47,13,48,13],[48,1,53,3],[48,4,48,7],[48,8,48,11],[49,5,49,7],[49,9,49,11],[50,5,50,7],[50,8,53,11],[50,12,51,12],[50,13,51,13],[51,5,51,7],[52,5,52,7],[52,12,53,12],[53,5,53,7],[54,1,55,3],[54,4,54,7],[54,8,54,11],[55,5,55,7],[55,9,55,11],[56,1,58,3],[56,5,56,7],[56,9,56,11],[56,12,57,12],[57,4,58,7],[57,8,58,11],[59,1,59,3],[59,4,59,7],[59,8,59,11],[61,1,61,13],[62,1,62,13],[63,1,63,3],[63,4,63,7],[63,9,63,11],[64,1,71,3],[64,4,64,7],[64,8,64,11],[64,12,88,12],[64,13,88,13],[65,5,65,7],[65,9,65,11],[66,5,66,7],[66,9,66,11],[67,5,67,7],[67,9,67,11],[68,5,68,7],[68,9,68,11],[69,5,69,7],[69,8,71,11],[70,5,70,7],[71,5,71,7],[72,1,77,3],[72,4,72,7],[72,8,72,11],[73,5,73,7],[73,9,73,11],[74,5,74,7],[74,8,77,11],[75,5,75,7],[76,5,76,7],[77,5,77,7],[78,1,83,3],[78,4,78,7],[78,8,78,11],[79,5,79,7],[79,9,79,11],[80,5,80,7],[80,8,83,11],[81,5,81,7],[82,5,82,7],[83,5,83,7],[84,1,85,3],[84,4,84,7],[84,8,84,11],[85,4,85,7],[85,9,85,11],[86,1,88,3],[86,4,86,7],[86,9,86,11],[87,4,88,7],[87,8,88,11],[89,1,89,3],[89,4,89,7],[89,8,89,11],[91,1,91,13],[92,1,92,3],[92,4,92,13],[93,1,93,3],[93,4,93,13],[94,1,94,3],[94,4,94,13],[95,1,95,3],[95,4,95,13],[97,1,97,13],[98,1,98,3],[98,4,98,13],[99,1,99,3],[99,4,99,13],[100,1,100,3],[100,4,100,13],[101,1,101,3],[101,4,101,13]]}
[]
[null,"减脂方案（体重1-2周稳定不掉 请看表17《减脂-问答汇总》的第1问来调整）"]
[null,"性别","自己输入"]
[null,"身高","自己输入"]
[null,"体重","自己输入"]
[null,"BMI","自己输入","* BMI=体重kg÷身高m÷身高m   正常18.5-24   超重24-28   肥胖大于28"]
[null,"减重速度","理论上2周减重2%，注意1-2周的体重比较才有意义，每天脂肪分解量只有30-50g，会被体内的食糜重量和含水量变化轻易覆盖，所以两三天的体重变化基本和脂肪量变化无关，没有参考意义"]
[null,"减到何时","肌肉量一般，不要追求低体脂，男性BMI22-23转增肌，女性BMI20-21转增肌；肌肉量足够，可以减到更低体重成为低体脂，男性BMI21-22转增肌，女性BMI19-20转增肌"]
[null,"调整配额","体重下降10kg，基础代谢才会下降约150大卡，如果减重10kg以内不用调整；如果减重达到10kg还要继续，为了损失的150大卡，可以每天少吃约40g碳水（130g米饭），或者每周增加跑步/爬楼/打球1.5-2小时，或者两者各半\t\t\t\t\t\t\t\t\t"]
[null,"力训时间","午饭前练，因此午饭作为全天最大一顿的练后餐；力训日全天餐序：①早饭；②练前餐；③午饭=练后餐；④晚饭=其他餐"]
[null,"热量设计 （不用看）","基础数据","基础代谢(a)","自己输入",null," * 多算两次，切勿算错，否则后续会全错！Mifflin-St Jeor方程：男性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92+5；女性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92-161"]
[{"$nulls":3},"无运动总消耗(b=a÷0.7)","自己输入",null," * 在没有力训、有氧的情况下，基础代谢约占人体热量消耗的70%，其余的热量消耗为食物热效应和活动消耗（因为无运动，活动消耗就是日常活动消耗）"]
[{"$nulls":3},"力训消耗(c)","自己输入",null," * 力训的热量消耗建议数据：男性，200大卡（新手）、250大卡（有基础）、300大卡（老手）；女性，100大卡（新手）、150大卡（有基础）、200大卡（老手）"]
[{"$nulls":3},"有氧消耗(d)","自己输入",null," * 如果要做有氧，参考《有氧热量消耗》表的数字填报（注意这是平均到每天的数字，如果是一周有氧消耗，要除以7再填入）"]
[null,null,"平衡热量","力训日(e1=b+c+d)","自己输入",null," * 这是理论上的平衡热量，意即理论上这个饮食热量能让体重不变，力训日因为多了力训的热量消耗，所以力训日的平衡热量高一些"]
[{"$nulls":3},"休息日(e2=b+d)","自己输入"]
[null,null,"应吃热量","力训日(f1=e1×0.64)","自己输入",null," * 减脂的合适热量缺口为10-30%（取20%），此外研究表明人们在定量饮食里也会不自觉多吃10-30%热量（取20%），所以减脂的应吃热量计为上述理论平衡热量的1×80%×80%=64%"]
[{"$nulls":3},"休息日(f2=e2×0.64)","自己输入"]
[null,"饮食总览",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,null,"力训日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量","男性60g（120kg体重以上加到70g） 女性50g\n但不要细算脂肪 按下面的文字指导来吃就行","按下面的文字指导"]
[null,null,"休息日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量"]
[null,"运动总览","力训",null,"力训和减脂没有直接关系，减脂需要的热量缺口可以用饮食来提供，而不是必须力训来提供；但力训的好处是能减少减脂期的肌肉损失，想保持肌肉需要练3-5次/周"]
[null,null,"有氧",null,"是否需要有氧，请看视频11分8秒，一般建议：增肌不做有氧；减脂体重80kg以上不做有氧；减脂体重70-80kg先不做有氧，如果饿再加有氧；减脂体重70kg以下每周2小时有氧"]
["HR",{"$nulls":13},"SS"]
[null,"力训日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,"①早饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒",null,null,"脂肪这样吃↓"," 蔬菜不限制↓"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒",null,null,"【推荐模式】早饭吃左侧的蛋黄牛奶+正餐吃大众带油菜=脂肪摄入基本合适 :)","【蔬菜不用定量】蔬菜碳水率很低，为免麻烦不用定量，争取每天都能吃一些"]
[{"$nulls":4},"3.",0,null,null,"3.",0]
[{"$nulls":4},"4.",0,null,null,"4.",0,null,null,"* 所谓吃“大众带油菜”，就是像黄焖鸡、酸菜鱼、鱼香肉丝、小炒牛肉等家常瘦肉菜，不要害怕菜里的油，但必须是瘦肉，高脂肉会导致脂肪超标（下面讲了什么是瘦肉，什么是高脂肉）","* 吃蔬菜的顺序：一般各餐，先吃、多吃蔬菜，后吃碳水，能压制胰岛素，帮助减脂；但力训的练后餐则相反，建议先吃碳水和蛋白质，少吃、后吃蔬菜，避免胰岛素被压制"]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果不吃蛋黄牛奶，请看右边脂肪一列【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0]
[null,"②练前餐",null,null,0,{"$nulls":3},"蛋白质不用吃",{"$nulls":3},"【脂肪缺乏1】早饭不吃蛋黄牛奶，会比推荐模式少吃约10-20g脂肪摄入，请补吃20g坚果或3个蛋黄","【这些不是蔬菜】红薯（20%）、土豆（18%）、玉米（18%）、山药（13%）、芋头（13%）是碳水主食，括号数字是其碳水率"]
[{"$nulls":4},"1.",0,null,null,"一般就是垫点碳水，不吃蛋白质以免麻烦"]
[{"$nulls":4},"2.",0,null,null,"但如果是吃正餐，也可以搭配吃点蛋白质"]
[null,"* 就是垫点碳水，不是正式“一餐”\n* 只能吃到五六分饱，全饱无法锻炼\n* 吃了就准备开练，不需要专门等待休息",null,null,"3.","香蕉适量（小的20g碳水 大的30g碳水）",{"$nulls":10}," "]
[{"$nulls":4},"4.","饮料适量（脉动30g碳水 瓶装可乐50g碳水）",{"$nulls":6},"【脂肪缺乏2】正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），会比推荐模式少吃约20g脂肪摄入，请补吃30g坚果或4个蛋黄"]
[{"$nulls":4},"5.",0]
[null,"③午饭=练后餐",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0,null,null,"——————————————————","——————————————————"]
[{"$nulls":4},"2.",0,null,null,"2.",0,null,null," 脂肪基本不吃↓","  水果必须置换主食↓"]
[null,"* 最好能练完后半小时内开始吃上\n* 本餐如要吃蔬菜，少吃后吃以免压制胰岛素\n* 有时没正餐可吃，可用便携快碳+蛋白粉解决",null,null,"3.",0,null,null,"* 脂肪摄入另一基本来源是吃炒菜时摄入的油，如果正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列【脂肪缺乏2】",{"$nulls":3},"【高脂肉】鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸","【水果要算碳水】水果实质是糖水，糖量可观，糖是碳水的一种形式，所以要计入碳水量来置换碳水那列的主食"]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[{"$nulls":4},"6.",0,{"$nulls":6},"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血","*苹果/橙子/香蕉：20-30g碳水/个；梨子/蓝莓/猕猴桃：碳水率14%；柚子/桃子/葡萄/菠萝：碳水率10%；西瓜/蜜瓜/草莓：碳水率7%"]
[null,"④晚饭=其他餐",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血\n* 这些不是瘦肉：鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸",{"$nulls":3},"【糖油混合物】饼干、蛋糕、点心、糕点、甜品、油条、煎饼、高脂面包、膨化食品等","【置换主食的办法】吃水果的10g碳水=主食少吃30g熟米饭"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0,{"$nulls":6},"* 糖油混合物的脂肪率高达20-40%，一次容易吃两三百克之多，只能偶尔吃点解馋"]
[{"$nulls":4},"5.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.","不吃碳水食物（水果、面包、奶茶、米面）",null,null,"1.",0,null,null,"【个别吸油菜】炒鸡蛋、炒茄子"]
[null,"* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"2.","不吃糖油混合物（饼干、糕点、膨化食品）",null,null,"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料",null,null,"* 食堂外卖的宽油炒鸡蛋，每个鸡蛋的蛋白质只有6g，脂肪或高达20g以上，非常占据脂肪配额"]
[{"$nulls":4},"* 这10%的碳水是用来抵扣本列未计入的牛奶、蔬菜、调料里的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量并不多"]
[]
[null,"力训日合计",null,null,0,{"$nulls":3},0,{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"休息日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":4},"蛋白质",null,null,"脂肪","蔬菜/水果"]
[null,"①早饭（和绿表早饭完全相同）",null,null,0,{"$nulls":3},0,{"$nulls":3},"同上表","同上表"]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒"]
[{"$nulls":4},"3.",0,null,null,"3.",0]
[{"$nulls":4},"4.",0,null,null,"4.",0]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果你不吃蛋黄牛奶，请看右边脂肪一列的【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0]
[null,"②午饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 脂肪摄入另一基本来源是带油菜的用油，如果你的正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列的【脂肪缺乏2】"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"③晚饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 瘦肉脂肪率一般不超过5%，基本只有：①没有白色黄色脂肪层的猪牛羊肉  ②去皮鸡鸭肉 ③鱼虾\n* 这些都不是瘦肉：鸡皮鸭皮、猪大排、糖醋里脊、锅包肉、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"不吃碳水食物（水果、面包、奶茶、米面）",{"$nulls":3},"1.",0]
[null,"\n* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"不吃糖油混合物（饼干、糕点、膨化食品）",{"$nulls":3},"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料"]
[{"$nulls":4},"* 这10%的碳水配额是用来抵扣本列未计入的牛奶、蔬菜、调料的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量其实很少的"]
[]
[null,"休息日合计",null,null,0,{"$nulls":3},0,{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"力训方案"]
[null,"频率",null,null,"力训和减脂没有直接关系，减脂需要的热量缺口可以用饮食来提供，而不是必须力训来提供；但力训的好处是能减少减脂期的肌肉损失，想保持肌肉需要练3-5次/周"]
[null,"分化",null,null,"完全新手：用二分化或三分化；有基础者：用三分化或四分化"]
[null,"场所",null,null,"新手尽量从健身房起步健身，非必要不要居家力训，居家力训对新手反而更难上手，如果必须居家健身，参照《训练计划-居家健身》的指导"]
[null,"训练计划",null,null,"健身房三分化/健身房四分化/居家三分化训练计划，详见《训练计划》表格"]
["HR",{"$nulls":13},"SS"]
[null,"有氧方案"]
[null,"概况",null,null,"是否需要有氧，请看视频11分8秒，一般建议：增肌不做有氧；减脂体重80kg以上不做有氧；减脂体重70-80kg先不做有氧，如果饿再加有氧；减脂体重70kg以下每周2小时有氧"]
[null,"形式",null,null,"快走、跑步、骑行、游泳、爬楼、跳操、打球等均可，可以自测15秒脉搏算下心率，建议120-150次/分钟，但无需严格要求，有的有氧运动心率是高低波动不稳定的"]
[null,"时间点",null,null,"①力训前，不要做有氧，会影响力训；②力训后，如果要做有氧，一般不要超过30分钟；③超过30分钟的有氧，要和力训隔开几小时，或者在休息日做"]
[null,"有氧可以置换饮食（重要）",null,null,"如果试吃后感觉很饿，就可以增加有氧来让自己多吃一点，每增加有氧消耗100大卡，饮食热量就能多吃100大卡，具体请看配套的《有氧热量消耗》那张表"]

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[]
[null,"减脂方案（体重1-2周稳定不掉 请看表17《减脂-问答汇总》的第1问来调整）"]
[null,"性别","自己输入"]
[null,"身高","自己输入"]
[null,"体重","自己输入"]
[null,"BMI","自己输入","* BMI=体重kg÷身高m÷身高m   正常18.5-24   超重24-28   肥胖大于28"]
[null,"减重速度","理论上2周减重2%，注意1-2周的体重比较才有意义，每天脂肪分解量只有30-50g，会被体内的食糜重量和含水量变化轻易覆盖，所以两三天的体重变化基本和脂肪量变化无关，没有参考意义"]
[null,"减到何时","肌肉量一般，不要追求低体脂，男性BMI22-23转增肌，女性BMI20-21转增肌；肌肉量足够，可以减到更低体重成为低体脂，男性BMI21-22转增肌，女性BMI19-20转增肌"]
[null,"调整配额","体重下降10kg，基础代谢才会下降约150大卡，如果减重10kg以内不用调整；如果减重达到10kg还要继续，为了损失的150大卡，可以每天少吃约40g碳水（130g米饭），或者每周增加跑步/爬楼/打球1.5-2小时，或者两者各半\t\t\t\t\t\t\t\t\t"]
[null,"力训时间","午饭后练， 因此午饭作为练前餐垫肚子，练后吃全天最大的一顿练后餐；力训日全天餐序：①早饭；②午饭=练前餐；③练后餐；④晚饭=其他餐"]
[null,"热量设计 （不用看）","基础数据","基础代谢(a)","自己输入",null," * 多算两次，切勿算错，否则后续会全错！Mifflin-St Jeor方程：男性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92+5；女性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92-161"]
[{"$nulls":3},"无运动总消耗(b=a÷0.7)","自己输入",null," * 在没有力训、有氧的情况下，基础代谢约占人体热量消耗的70%，其余的热量消耗为食物热效应和活动消耗（因为无运动，活动消耗就是日常活动消耗）"]
[{"$nulls":3},"力训消耗(c)","自己输入",null," * 力训的热量消耗建议数据：男性，200大卡（新手）、250大卡（有基础）、300大卡（老手）；女性，100大卡（新手）、150大卡（有基础）、200大卡（老手）"]
[{"$nulls":3},"有氧消耗(d)","自己输入",null," * 如果要做有氧，参考《有氧热量消耗》表的数字填报（注意这是平均到每天的数字，如果是一周有氧消耗，要除以7再填入）"]
[null,null,"平衡热量","力训日(e1=b+c+d)","自己输入",null," * 这是理论上的平衡热量，意即理论上这个饮食热量能让体重不变，力训日因为多了力训的热量消耗，所以力训日的平衡热量高一些"]
[{"$nulls":3},"休息日(e2=b+d)","自己输入"]
[null,null,"应吃热量","力训日(f1=e1×0.64)","自己输入",null," * 减脂的合适热量缺口为10-30%（取20%），此外研究表明人们在定量饮食里也会不自觉多吃10-30%热量（取20%），所以减脂的应吃热量计为上述理论平衡热量的1×80%×80%=64%"]
[{"$nulls":3},"休息日(f2=e2×0.64)","自己输入"]
[null,"饮食总览",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,null,"力训日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量","男性60g（120kg体重以上加到70g） 女性50g\n但不要细算脂肪 按下面的文字指导来吃就行","按下面的文字指导"]
[null,null,"休息日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量"]
[null,"运动总览","力训",null,"力训和减脂没有直接关系，减脂需要的热量缺口可以用饮食来提供，而不是必须力训来提供；但力训的好处是能减少减脂期的肌肉损失，想保持肌肉需要练3-5次/周"]
[null,null,"有氧",null,"是否需要有氧，请看视频11分8秒，一般建议：增肌不做有氧；减脂体重80kg以上不做有氧；减脂体重70-80kg先不做有氧，如果饿再加有氧；减脂体重70kg以下每周2小时有氧"]
["HR",{"$nulls":13},"SS"]
[null,"力训日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,"①早饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒",null,null,"脂肪这样吃↓"," 蔬菜不限制↓"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒",null,null,"【推荐模式】早饭吃左侧的蛋黄牛奶+正餐吃大众带油菜=脂肪摄入基本合适 :)","【蔬菜不用定量】蔬菜碳水率很低，为免麻烦不用定量，争取每天都能吃一些"]
[{"$nulls":4},"3.",0,null,null,"3.",0]
[{"$nulls":4},"4.",0,null,null,"4.",0,null,null,"* 所谓吃“大众带油菜”，就是像黄焖鸡、酸菜鱼、鱼香肉丝、小炒牛肉等家常瘦肉菜，不要害怕菜里的油，但必须是瘦肉，高脂肉会导致脂肪超标（下面讲了什么是瘦肉，什么是高脂肉）","* 吃蔬菜的顺序：一般各餐，先吃、多吃蔬菜，后吃碳水，能压制胰岛素，帮助减脂；但力训的练后餐则相反，建议先吃碳水和蛋白质，少吃、后吃蔬菜，避免胰岛素被压制"]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果不吃蛋黄牛奶，请看右边脂肪一列【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0]
[null,"②午饭=练前餐",null,null,0,{"$nulls":3},"蛋白质不用吃",{"$nulls":3},"【脂肪缺乏1】早饭不吃蛋黄牛奶，会比推荐模式少吃约10-20g脂肪摄入，请补吃20g坚果或3个蛋黄","【这些不是蔬菜】红薯（20%）、土豆（18%）、玉米（18%）、山药（13%）、芋头（13%）是碳水主食，括号数字是其碳水率"]
[{"$nulls":4},"1.",0,null,null,"一般就是垫点碳水，不吃蛋白质以免麻烦"]
[{"$nulls":4},"2.",0,null,null,"但如果是吃正餐，也可以搭配吃点蛋白质"]
[null,"* 就是垫点碳水，不是正式“一餐”\n* 只能吃到五六分饱，全饱无法锻炼\n* 吃了就准备开练，不需要专门等待休息",null,null,"3.","香蕉适量（小的20g碳水 大的30g碳水）",{"$nulls":10}," "]
[{"$nulls":4},"4.","饮料适量（脉动30g碳水 瓶装可乐50g碳水）",{"$nulls":6},"【脂肪缺乏2】正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），会比推荐模式少吃约20g脂肪摄入，请补吃30g坚果或4个蛋黄"]
[{"$nulls":4},"5.",0]
[null,"③练后餐",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0,null,null,"——————————————————","——————————————————"]
[{"$nulls":4},"2.",0,null,null,"2.",0,null,null," 脂肪基本不吃↓","  水果必须置换主食↓"]
[null,"* 最好能练完后半小时内开始吃上\n* 本餐如要吃蔬菜，少吃后吃以免压制胰岛素\n* 有时没正餐可吃，可用便携快碳+蛋白粉解决",null,null,"3.",0,null,null,"* 脂肪摄入另一基本来源是吃炒菜时摄入的油，如果正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列【脂肪缺乏2】",{"$nulls":3},"【高脂肉】鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸","【水果要算碳水】水果实质是糖水，糖量可观，糖是碳水的一种形式，所以要计入碳水量来置换碳水那列的主食"]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[{"$nulls":4},"6.",0,{"$nulls":6},"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血","*苹果/橙子/香蕉：20-30g碳水/个；梨子/蓝莓/猕猴桃：碳水率14%；柚子/桃子/葡萄/菠萝：碳水率10%；西瓜/蜜瓜/草莓：碳水率7%"]
[null,"④晚饭=其他餐",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血\n* 这些不是瘦肉：鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸",{"$nulls":3},"【糖油混合物】饼干、蛋糕、点心、糕点、甜品、油条、煎饼、高脂面包、膨化食品等","【置换主食的办法】吃水果的10g碳水=主食少吃30g熟米饭"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0,{"$nulls":6},"* 糖油混合物的脂肪率高达20-40%，一次容易吃两三百克之多，只能偶尔吃点解馋"]
[{"$nulls":4},"5.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.","不吃碳水食物（水果、面包、奶茶、米面）",null,null,"1.",0,null,null,"【个别吸油菜】炒鸡蛋、炒茄子"]
[null,"* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"2.","不吃糖油混合物（饼干、糕点、膨化食品）",null,null,"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料",null,null,"* 食堂外卖的宽油炒鸡蛋，每个鸡蛋的蛋白质只有6g，脂肪或高达20g以上，非常占据脂肪配额"]
[{"$nulls":4},"* 这10%的碳水是用来抵扣本列未计入的牛奶、蔬菜、调料里的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量并不多"]
[]
[null,"力训日合计",null,null,0,{"$nulls":3},0,{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"休息日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":4},"蛋白质",null,null,"脂肪","蔬菜/水果"]
[null,"①早饭（和绿表早饭完全相同）",null,null,0,{"$nulls":3},0,{"$nulls":3},"同上表","同上表"]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒"]
[{"$nulls":4},"3.",0,null,null,"3.",0]
[{"$nulls":4},"4.",0,null,null,"4.",0]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果你不吃蛋黄牛奶，请看右边脂肪一列的【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0]
[null,"②午饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 脂肪摄入另一基本来源是带油菜的用油，如果你的正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列的【脂肪缺乏2】"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"③晚饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 瘦肉脂肪率一般不超过5%，基本只有：①没有白色黄色脂肪层的猪牛羊肉  ②去皮鸡鸭肉 ③鱼虾\n* 这些都不是瘦肉：鸡皮鸭皮、猪大排、糖醋里脊、锅包肉、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"不吃碳水食物（水果、面包、奶茶、米面）",{"$nulls":3},"1.",0]
[null,"\n* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"不吃糖油混合物（饼干、糕点、膨化食品）",{"$nulls":3},"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料"]
[{"$nulls":4},"* 这10%的碳水配额是用来抵扣本列未计入的牛奶、蔬菜、调料的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量其实很少的"]
[]
[null,"休息日合计",null,null,0,{"$nulls":3},0,{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"力训方案"]
[null,"频率",null,null,"力训和减脂没有直接关系，减脂需要的热量缺口可以用饮食来提供，而不是必须力训来提供；但力训的好处是能减少减脂期的肌肉损失，想保持肌肉需要练3-5次/周"]
[null,"分化",null,null,"完全新手：用二分化或三分化；有基础者：用三分化或四分化"]
[null,"场所",null,null,"新手尽量从健身房起步健身，非必要不要居家力训，居家力训对新手反而更难上手，如果必须居家健身，参照《训练计划-居家健身》的指导"]
[null,"训练计划",null,null,"健身房三分化/健身房四分化/居家三分化训练计划，详见《训练计划》表格"]
["HR",{"$nulls":13},"SS"]
[null,"有氧方案"]
[null,"概况",null,null,"是否需要有氧，请看视频11分8秒，一般建议：增肌不做有氧；减脂体重80kg以上不做有氧；减脂体重70-80kg先不做有氧，如果饿再加有氧；减脂体重70kg以下每周2小时有氧"]
[null,"形式",null,null,"快走、跑步、骑行、游泳、爬楼、跳操、打球等均可，可以自测15秒脉搏算下心率，建议120-150次/分钟，但无需严格要求，有的有氧运动心率是高低波动不稳定的"]
[null,"时间点",null,null,"①力训前，不要做有氧，会影响力训；②力训后，如果要做有氧，一般不要超过30分钟；③超过30分钟的有氧，要和力训隔开几小时，或者在休息日做"]
[null,"有氧可以置换饮食（重要）",null,null,"如果试吃后感觉很饿，就可以增加有氧来让自己多吃一点，每增加有氧消耗100大卡，饮食热量就能多吃100大卡，具体请看配套的《有氧热量消耗》那张表"]

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[]
[null,"减脂方案（体重1-2周稳定不掉 请看表17《减脂-问答汇总》的第1问来调整）"]
[null,"性别","自己输入"]
[null,"身高","自己输入"]
[null,"体重","自己输入"]
[null,"BMI","自己输入","* BMI=体重kg÷身高m÷身高m   正常18.5-24   超重24-28   肥胖大于28"]
[null,"减重速度","理论上2周减重2%，注意1-2周的体重比较才有意义，每天脂肪分解量只有30-50g，会被体内的食糜重量和含水量变化轻易覆盖，所以两三天的体重变化基本和脂肪量变化无关，没有参考意义"]
[null,"减到何时","肌肉量一般，不要追求低体脂，男性BMI22-23转增肌，女性BMI20-21转增肌；肌肉量足够，可以减到更低体重成为低体脂，男性BMI21-22转增肌，女性BMI19-20转增肌"]
[null,"调整配额","体重下降10kg，基础代谢才会下降约150大卡，如果减重10kg以内不用调整；如果减重达到10kg还要继续，为了损失的150大卡，可以每天少吃约40g碳水（130g米饭），或者每周增加跑步/爬楼/打球1.5-2小时，或者两者各半\t\t\t\t\t\t\t\t\t"]
[null,"力训时间","晚饭前练，因此晚饭作为全天最大一顿的练后餐；力训日全天餐序：①早饭；②午饭=其他餐；③练前餐；④晚饭=练后餐"]
[null,"热量设计 （不用看）","基础数据","基础代谢(a)","自己输入",null," * 多算两次，切勿算错，否则后续会全错！Mifflin-St Jeor方程：男性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92+5；女性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92-161"]
[{"$nulls":3},"无运动总消耗(b=a÷0.7)","自己输入",null," * 在没有力训、有氧的情况下，基础代谢约占人体热量消耗的70%，其余的热量消耗为食物热效应和活动消耗（因为无运动，活动消耗就是日常活动消耗）"]
[{"$nulls":3},"力训消耗(c)","自己输入",null," * 力训的热量消耗建议数据：男性，200大卡（新手）、250大卡（有基础）、300大卡（老手）；女性，100大卡（新手）、150大卡（有基础）、200大卡（老手）"]
[{"$nulls":3},"有氧消耗(d)","自己输入",null," * 如果要做有氧，参考《有氧热量消耗》表的数字填报（注意这是平均到每天的数字，如果是一周有氧消耗，要除以7再填入）"]
[null,null,"平衡热量","力训日(e1=b+c+d)","自己输入",null," * 这是理论上的平衡热量，意即理论上这个饮食热量能让体重不变，力训日因为多了力训的热量消耗，所以力训日的平衡热量高一些"]
[{"$nulls":3},"休息日(e2=b+d)","自己输入"]
[null,null,"应吃热量","力训日(f1=e1×0.64)","自己输入",null," * 减脂的合适热量缺口为10-30%（取20%），此外研究表明人们在定量饮食里也会不自觉多吃10-30%热量（取20%），所以减脂的应吃热量计为上述理论平衡热量的1×80%×80%=64%"]
[{"$nulls":3},"休息日(f2=e2×0.64)","自己输入"]
[null,"饮食总览",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,null,"力训日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量","男性60g（120kg体重以上加到70g） 女性50g\n但不要细算脂肪 按下面的文字指导来吃就行","按下面的文字指导"]
[null,null,"休息日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量"]
[null,"运动总览","力训",null,"力训和减脂没有直接关系，减脂需要的热量缺口可以用饮食来提供，而不是必须力训来提供；但力训的好处是能减少减脂期的肌肉损失，想保持肌肉需要练3-5次/周"]
[null,null,"有氧",null,"是否需要有氧，请看视频11分8秒，一般建议：增肌不做有氧；减脂体重80kg以上不做有氧；减脂体重70-80kg先不做有氧，如果饿再加有氧；减脂体重70kg以下每周2小时有氧"]
["HR",{"$nulls":13},"SS"]
[null,"力训日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,"①早饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒",null,null,"脂肪这样吃↓"," 蔬菜不限制↓"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒",null,null,"【推荐模式】早饭吃左侧的蛋黄牛奶+正餐吃大众带油菜=脂肪摄入基本合适 :)","【蔬菜不用定量】蔬菜碳水率很低，为免麻烦不用定量，争取每天都能吃一些"]
[{"$nulls":4},"3.",0,null,null,"3.",0]
[{"$nulls":4},"4.",0,null,null,"4.",0,null,null,"* 所谓吃“大众带油菜”，就是像黄焖鸡、酸菜鱼、鱼香肉丝、小炒牛肉等家常瘦肉菜，不要害怕菜里的油，但必须是瘦肉，高脂肉会导致脂肪超标（下面讲了什么是瘦肉，什么是高脂肉）","* 吃蔬菜的顺序：一般各餐，先吃、多吃蔬菜，后吃碳水，能压制胰岛素，帮助减脂；但力训的练后餐则相反，建议先吃碳水和蛋白质，少吃、后吃蔬菜，避免胰岛素被压制"]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果不吃蛋黄牛奶，请看右边脂肪一列【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0]
[null,"④午饭=其他餐",null,null,0,{"$nulls":3},0,{"$nulls":3},"【脂肪缺乏1】早饭不吃蛋黄牛奶，会比推荐模式少吃约10-20g脂肪摄入，请补吃20g坚果或3个蛋黄","【这些不是蔬菜】红薯（20%）、土豆（18%）、玉米（18%）、山药（13%）、芋头（13%）是碳水主食，括号数字是其碳水率"]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 脂肪摄入另一基本来源是吃炒菜时摄入的油，如果正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列【脂肪缺乏2】"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0,{"$nulls":6},"【脂肪缺乏2】正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），会比推荐模式少吃约20g脂肪摄入，请补吃30g坚果或4个蛋黄"]
[{"$nulls":4},"5.",0]
[null,"③练前餐",null,null,0,{"$nulls":3},"蛋白质不用吃"]
[{"$nulls":4},"1.",0,null,null,"一般就是垫点碳水，不吃蛋白质以免麻烦",{"$nulls":3},"——————————————————","——————————————————"]
[{"$nulls":4},"2.",0,null,null,"但如果是吃正餐，也可以搭配吃点蛋白质",{"$nulls":3}," 脂肪基本不吃↓","  水果必须置换主食↓"]
[null,"* 就是垫点碳水，不是正式“一餐”\n* 只能吃到五六分饱，全饱无法锻炼\n* 吃了就准备开练，不需要专门等待休息",null,null,"3.","香蕉适量（小的20g碳水 大的30g碳水）",{"$nulls":6},"【高脂肉】鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸","【水果要算碳水】水果实质是糖水，糖量可观，糖是碳水的一种形式，所以要计入碳水量来置换碳水那列的主食"]
[{"$nulls":4},"4.","饮料适量（脉动30g碳水 瓶装可乐50g碳水）"]
[{"$nulls":4},"5.",0]
[null,"④晚饭=练后餐",null,null,0,{"$nulls":3},0,{"$nulls":3},"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血","*苹果/橙子/香蕉：20-30g碳水/个；梨子/蓝莓/猕猴桃：碳水率14%；柚子/桃子/葡萄/菠萝：碳水率10%；西瓜/蜜瓜/草莓：碳水率7%"]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"2.",0]
[null,"* 最好能练完后半小时内开始吃上\n* 本餐如要吃蔬菜，少吃后吃以免压制胰岛素\n* 有时没正餐可吃，可用便携快碳+蛋白粉解决",null,null,"3.",0,null,null,"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血\n* 这些不是瘦肉：鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸",{"$nulls":3},"【糖油混合物】饼干、蛋糕、点心、糕点、甜品、油条、煎饼、高脂面包、膨化食品等","【置换主食的办法】吃水果的10g碳水=主食少吃30g熟米饭"]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0,{"$nulls":6},"* 糖油混合物的脂肪率高达20-40%，一次容易吃两三百克之多，只能偶尔吃点解馋"]
[{"$nulls":4},"6.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.","不吃碳水食物（水果、面包、奶茶、米面）",null,null,"1.",0,null,null,"【个别吸油菜】炒鸡蛋、炒茄子"]
[null,"* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"2.","不吃糖油混合物（饼干、糕点、膨化食品）",null,null,"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料",null,null,"* 食堂外卖的宽油炒鸡蛋，每个鸡蛋的蛋白质只有6g，脂肪或高达20g以上，非常占据脂肪配额"]
[{"$nulls":4},"* 这10%的碳水是用来抵扣本列未计入的牛奶、蔬菜、调料里的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量并不多"]
[]
[null,"力训日合计",null,null,0,{"$nulls":3},0,{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"休息日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,"①早饭（和绿表早饭完全相同）",null,null,0,{"$nulls":3},0,{"$nulls":3},"同上表","同上表"]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒"]
[{"$nulls":4},"3.",0,null,null,"3.",0]
[{"$nulls":4},"4.",0,null,null,"4.",0]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果你不吃蛋黄牛奶，请看右边脂肪一列的【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0]
[null,"②午饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 脂肪摄入另一基本来源是带油菜的用油，如果你的正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列的【脂肪缺乏2】"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"③晚饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 瘦肉脂肪率一般不超过5%，基本只有：①没有白色黄色脂肪层的猪牛羊肉  ②去皮鸡鸭肉 ③鱼虾\n* 这些都不是瘦肉：鸡皮鸭皮、猪大排、糖醋里脊、锅包肉、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"不吃碳水食物（水果、面包、奶茶、米面）",{"$nulls":3},"1.",0]
[null,"\n* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"不吃糖油混合物（饼干、糕点、膨化食品）",{"$nulls":3},"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料"]
[{"$nulls":4},"* 这10%的碳水配额是用来抵扣本列未计入的牛奶、蔬菜、调料的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量其实很少的"]
[]
[null,"休息日合计",null,null,0,{"$nulls":3},0,{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"力训方案"]
[null,"频率",null,null,"力训和减脂没有直接关系，减脂需要的热量缺口可以用饮食来提供，而不是必须力训来提供；但力训的好处是能减少减脂期的肌肉损失，想保持肌肉需要练3-5次/周"]
[null,"分化",null,null,"完全新手：用二分化或三分化；有基础者：用三分化或四分化"]
[null,"场所",null,null,"新手尽量从健身房起步健身，非必要不要居家力训，居家力训对新手反而更难上手，如果必须居家健身，参照《训练计划-居家健身》的指导"]
[null,"训练计划",null,null,"健身房三分化/健身房四分化/居家三分化训练计划，详见《训练计划》表格"]
["HR",{"$nulls":13},"SS"]
[null,"有氧方案"]
[null,"概况",null,null,"是否需要有氧，请看视频11分8秒，一般建议：增肌不做有氧；减脂体重80kg以上不做有氧；减脂体重70-80kg先不做有氧，如果饿再加有氧；减脂体重70kg以下每周2小时有氧"]
[null,"形式",null,null,"快走、跑步、骑行、游泳、爬楼、跳操、打球等均可，可以自测15秒脉搏算下心率，建议120-150次/分钟，但无需严格要求，有的有氧运动心率是高低波动不稳定的"]
[null,"时间点",null,null,"①力训前，不要做有氧，会影响力训；②力训后，如果要做有氧，一般不要超过30分钟；③超过30分钟的有氧，要和力训隔开几小时，或者在休息日做"]
[null,"有氧可以置换饮食（重要）",null,null,"如果试吃后感觉很饿，就可以增加有氧来让自己多吃一点，每增加有氧消耗100大卡，饮食热量就能多吃100大卡，具体请看配套的《有氧热量消耗》那张表"]

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[]
[null,"减脂方案（体重1-2周稳定不掉 请看表17《减脂-问答汇总》的第1问来调整）"]
[null,"性别","自己输入"]
[null,"身高","自己输入"]
[null,"体重","自己输入"]
[null,"BMI","自己输入","* BMI=体重kg÷身高m÷身高m   正常18.5-24   超重24-28   肥胖大于28"]
[null,"减重速度","理论上2周减重2%，注意1-2周的体重比较才有意义，每天脂肪分解量只有30-50g，会被体内的食糜重量和含水量变化轻易覆盖，所以两三天的体重变化基本和脂肪量变化无关，没有参考意义"]
[null,"减到何时","肌肉量一般，不要追求低体脂，男性BMI22-23转增肌，女性BMI20-21转增肌；肌肉量足够，可以减到更低体重成为低体脂，男性BMI21-22转增肌，女性BMI19-20转增肌"]
[null,"调整配额","体重下降10kg，基础代谢才会下降约150大卡，如果减重10kg以内不用调整；如果减重达到10kg还要继续，为了损失的150大卡，可以每天少吃约40g碳水（130g米饭），或者每周增加跑步/爬楼/打球1.5-2小时，或者两者各半\t\t\t\t\t\t\t\t\t"]
[null,"力训时间","晚饭后练，因此晚饭作为练前餐垫肚子，练后吃全天最大一顿的练后餐；力训日全天餐序：①早饭；②午饭=其他餐；③晚饭=练前餐；④练后餐"]
[null,"热量设计 （不用看）","基础数据","基础代谢(a)","自己输入",null," * 多算两次，切勿算错，否则后续会全错！Mifflin-St Jeor方程：男性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92+5；女性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92-161"]
[{"$nulls":3},"无运动总消耗(b=a÷0.7)","自己输入",null," * 在没有力训、有氧的情况下，基础代谢约占人体热量消耗的70%，其余的热量消耗为食物热效应和活动消耗（因为无运动，活动消耗就是日常活动消耗）"]
[{"$nulls":3},"力训消耗(c)","自己输入",null," * 力训的热量消耗建议数据：男性，200大卡（新手）、250大卡（有基础）、300大卡（老手）；女性，100大卡（新手）、150大卡（有基础）、200大卡（老手）"]
[{"$nulls":3},"有氧消耗(d)","自己输入",null," * 如果要做有氧，参考《有氧热量消耗》表的数字填报（注意这是平均到每天的数字，如果是一周有氧消耗，要除以7再填入）"]
[null,null,"平衡热量","力训日(e1=b+c+d)","自己输入",null," * 这是理论上的平衡热量，意即理论上这个饮食热量能让体重不变，力训日因为多了力训的热量消耗，所以力训日的平衡热量高一些"]
[{"$nulls":3},"休息日(e2=b+d)","自己输入"]
[null,null,"应吃热量","力训日(f1=e1×0.64)","自己输入",null," * 减脂的合适热量缺口为10-30%（取20%），此外研究表明人们在定量饮食里也会不自觉多吃10-30%热量（取20%），所以减脂的应吃热量计为上述理论平衡热量的1×80%×80%=64%"]
[{"$nulls":3},"休息日(f2=e2×0.64)","自己输入"]
[null,"饮食总览",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,null,"力训日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量","男性60g（120kg体重以上加到70g） 女性50g\n但不要细算脂肪 按下面的文字指导来吃就行","按下面的文字指导"]
[null,null,"休息日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量"]
[null,"运动总览","力训",null,"力训和减脂没有直接关系，减脂需要的热量缺口可以用饮食来提供，而不是必须力训来提供；但力训的好处是能减少减脂期的肌肉损失，想保持肌肉需要练3-5次/周"]
[null,null,"有氧",null,"是否需要有氧，请看视频11分8秒，一般建议：增肌不做有氧；减脂体重80kg以上不做有氧；减脂体重70-80kg先不做有氧，如果饿再加有氧；减脂体重70kg以下每周2小时有氧"]
["HR",{"$nulls":13},"SS"]
[null,"力训日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,"①早饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒",null,null,"脂肪这样吃↓"," 蔬菜不限制↓"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒",null,null,"【推荐模式】早饭吃左侧的蛋黄牛奶+正餐吃大众带油菜=脂肪摄入基本合适 :)","【蔬菜不用定量】蔬菜碳水率很低，为免麻烦不用定量，争取每天都能吃一些"]
[{"$nulls":4},"3.",0,null,null,"3.",0]
[{"$nulls":4},"4.",0,null,null,"4.",0,null,null,"* 所谓吃“大众带油菜”，就是像黄焖鸡、酸菜鱼、鱼香肉丝、小炒牛肉等家常瘦肉菜，不要害怕菜里的油，但必须是瘦肉，高脂肉会导致脂肪超标（下面讲了什么是瘦肉，什么是高脂肉）","* 吃蔬菜的顺序：一般各餐，先吃、多吃蔬菜，后吃碳水，能压制胰岛素，帮助减脂；但力训的练后餐则相反，建议先吃碳水和蛋白质，少吃、后吃蔬菜，避免胰岛素被压制"]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果不吃蛋黄牛奶，请看右边脂肪一列【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0]
[null,"④午饭=其他餐",null,null,0,{"$nulls":3},0,{"$nulls":3},"【脂肪缺乏1】早饭不吃蛋黄牛奶，会比推荐模式少吃约10-20g脂肪摄入，请补吃20g坚果或3个蛋黄","【这些不是蔬菜】红薯（20%）、土豆（18%）、玉米（18%）、山药（13%）、芋头（13%）是碳水主食，括号数字是其碳水率"]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 脂肪摄入另一基本来源是吃炒菜时摄入的油，如果正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列【脂肪缺乏2】"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0,{"$nulls":6},"【脂肪缺乏2】正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），会比推荐模式少吃约20g脂肪摄入，请补吃30g坚果或4个蛋黄"]
[{"$nulls":4},"5.",0]
[null,"③晚饭=练前餐",null,null,0,{"$nulls":3},"蛋白质不用吃"]
[{"$nulls":4},"1.",0,null,null,"一般就是垫点碳水，不吃蛋白质以免麻烦",{"$nulls":3},"——————————————————","——————————————————"]
[{"$nulls":4},"2.",0,null,null,"但如果是吃正餐，也可以搭配吃点蛋白质",{"$nulls":3}," 脂肪基本不吃↓","  水果必须置换主食↓"]
[null,"* 就是垫点碳水，不是正式“一餐”\n* 只能吃到五六分饱，全饱无法锻炼\n* 吃了就准备开练，不需要专门等待休息",null,null,"3.","香蕉适量（小的20g碳水 大的30g碳水）",{"$nulls":6},"【高脂肉】鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸","【水果要算碳水】水果实质是糖水，糖量可观，糖是碳水的一种形式，所以要计入碳水量来置换碳水那列的主食"]
[{"$nulls":4},"4.","饮料适量（脉动30g碳水 瓶装可乐50g碳水）"]
[{"$nulls":4},"5.",0]
[null,"④练后餐",null,null,0,{"$nulls":3},0,{"$nulls":3},"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血","*苹果/橙子/香蕉：20-30g碳水/个；梨子/蓝莓/猕猴桃：碳水率14%；柚子/桃子/葡萄/菠萝：碳水率10%；西瓜/蜜瓜/草莓：碳水率7%"]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"2.",0]
[null,"* 最好能练完后半小时内开始吃上\n* 本餐如要吃蔬菜，少吃后吃以免压制胰岛素\n* 有时没正餐可吃，可用便携快碳+蛋白粉解决",null,null,"3.",0,null,null,"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血\n* 这些不是瘦肉：鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸",{"$nulls":3},"【糖油混合物】饼干、蛋糕、点心、糕点、甜品、油条、煎饼、高脂面包、膨化食品等","【置换主食的办法】吃水果的10g碳水=主食少吃30g熟米饭"]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0,{"$nulls":6},"* 糖油混合物的脂肪率高达20-40%，一次容易吃两三百克之多，只能偶尔吃点解馋"]
[{"$nulls":4},"6.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.","不吃碳水食物（水果、面包、奶茶、米面）",null,null,"1.",0,null,null,"【个别吸油菜】炒鸡蛋、炒茄子"]
[null,"* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"2.","不吃糖油混合物（饼干、糕点、膨化食品）",null,null,"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料",null,null,"* 食堂外卖的宽油炒鸡蛋，每个鸡蛋的蛋白质只有6g，脂肪或高达20g以上，非常占据脂肪配额"]
[{"$nulls":4},"* 这10%的碳水是用来抵扣本列未计入的牛奶、蔬菜、调料里的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量并不多"]
[]
[null,"力训日合计",null,null,0,{"$nulls":3},0,{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"休息日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,"①早饭（和绿表早饭完全相同）",null,null,0,{"$nulls":3},0,{"$nulls":3},"同上表","同上表"]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒"]
[{"$nulls":4},"3.",0,null,null,"3.",0]
[{"$nulls":4},"4.",0,null,null,"4.",0]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果你不吃蛋黄牛奶，请看右边脂肪一列的【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0]
[null,"②午饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 脂肪摄入另一基本来源是带油菜的用油，如果你的正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列的【脂肪缺乏2】"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"③晚饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 瘦肉脂肪率一般不超过5%，基本只有：①没有白色黄色脂肪层的猪牛羊肉  ②去皮鸡鸭肉 ③鱼虾\n* 这些都不是瘦肉：鸡皮鸭皮、猪大排、糖醋里脊、锅包肉、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"不吃碳水食物（水果、面包、奶茶、米面）",{"$nulls":3},"1.",0]
[null,"\n* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"不吃糖油混合物（饼干、糕点、膨化食品）",{"$nulls":3},"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料"]
[{"$nulls":4},"* 这10%的碳水配额是用来抵扣本列未计入的牛奶、蔬菜、调料的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量其实很少的"]
[]
[null,"休息日合计",null,null,0,{"$nulls":3},0,{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"力训方案"]
[null,"频率",null,null,"力训和减脂没有直接关系，减脂需要的热量缺口可以用饮食来提供，而不是必须力训来提供；但力训的好处是能减少减脂期的肌肉损失，想保持肌肉需要练3-5次/周"]
[null,"分化",null,null,"完全新手：用二分化或三分化；有基础者：用三分化或四分化"]
[null,"场所",null,null,"新手尽量从健身房起步健身，非必要不要居家力训，居家力训对新手反而更难上手，如果必须居家健身，参照《训练计划-居家健身》的指导"]
[null,"训练计划",null,null,"健身房三分化/健身房四分化/居家三分化训练计划，详见《训练计划》表格"]
["HR",{"$nulls":13},"SS"]
[null,"有氧方案"]
[null,"概况",null,null,"是否需要有氧，请看视频11分8秒，一般建议：增肌不做有氧；减脂体重80kg以上不做有氧；减脂体重70-80kg先不做有氧，如果饿再加有氧；减脂体重70kg以下每周2小时有氧"]
[null,"形式",null,null,"快走、跑步、骑行、游泳、爬楼、跳操、打球等均可，可以自测15秒脉搏算下心率，建议120-150次/分钟，但无需严格要求，有的有氧运动心率是高低波动不稳定的"]
[null,"时间点",null,null,"①力训前，不要做有氧，会影响力训；②力训后，如果要做有氧，一般不要超过30分钟；③超过30分钟的有氧，要和力训隔开几小时，或者在休息日做"]
[null,"有氧可以置换饮食（重要）",null,null,"如果试吃后感觉很饿，就可以增加有氧来让自己多吃一点，每增加有氧消耗100大卡，饮食热量就能多吃100大卡，具体请看配套的《有氧热量消耗》那张表"]

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[]
[null,"减脂方案（体重1-2周稳定不掉 请看表17《减脂-问答汇总》的第1问来调整）"]
[null,"性别","自己输入"]
[null,"身高","自己输入"]
[null,"体重","自己输入"]
[null,"BMI","自己输入","* BMI=体重kg÷身高m÷身高m   正常18.5-24   超重24-28   肥胖大于28"]
[null,"减重速度","理论上2周减重2%，注意1-2周的体重比较才有意义，每天脂肪分解量只有30-50g，会被体内的食糜重量和含水量变化轻易覆盖，所以两三天的体重变化基本和脂肪量变化无关，没有参考意义"]
[null,"减到何时","肌肉量一般，不要追求低体脂，男性BMI22-23转增肌，女性BMI20-21转增肌；肌肉量足够，可以减到更低体重成为低体脂，男性BMI21-22转增肌，女性BMI19-20转增肌"]
[null,"调整配额","体重下降10kg，基础代谢才会下降约150大卡，如果减重10kg以内不用调整；如果减重达到10kg还要继续，为了损失的150大卡，可以每天少吃约40g碳水（130g米饭），或者每周增加跑步/爬楼/打球1.5-2小时，或者两者各半\t\t\t\t\t\t\t\t\t"]
[null,"力训时间","夜里练，因此白天要节约饮食配额，夜里练完吃全天最大一顿的练后餐；力训日全天餐序：①早饭；②午饭=其他餐；③晚饭=其他餐；④练后餐（如果练后餐离睡觉时间很近，则不宜在这种很晚的时间点锻炼）"]
[null,"热量设计 （不用看）","基础数据","基础代谢(a)","自己输入",null," * 多算两次，切勿算错，否则后续会全错！Mifflin-St Jeor方程：男性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92+5；女性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92-161"]
[{"$nulls":3},"无运动总消耗(b=a÷0.7)","自己输入",null," * 在没有力训、有氧的情况下，基础代谢约占人体热量消耗的70%，其余的热量消耗为食物热效应和活动消耗（因为无运动，活动消耗就是日常活动消耗）"]
[{"$nulls":3},"力训消耗(c)","自己输入",null," * 力训的热量消耗建议数据：男性，200大卡（新手）、250大卡（有基础）、300大卡（老手）；女性，100大卡（新手）、150大卡（有基础）、200大卡（老手）"]
[{"$nulls":3},"有氧消耗(d)","自己输入",null," * 如果要做有氧，参考《有氧热量消耗》表的数字填报（注意这是平均到每天的数字，如果是一周有氧消耗，要除以7再填入）"]
[null,null,"平衡热量","力训日(e1=b+c+d)","自己输入",null," * 这是理论上的平衡热量，意即理论上这个饮食热量能让体重不变，力训日因为多了力训的热量消耗，所以力训日的平衡热量高一些"]
[{"$nulls":3},"休息日(e2=b+d)","自己输入"]
[null,null,"应吃热量","力训日(f1=e1×0.64)","自己输入",null," * 减脂的合适热量缺口为10-30%（取20%），此外研究表明人们在定量饮食里也会不自觉多吃10-30%热量（取20%），所以减脂的应吃热量计为上述理论平衡热量的1×80%×80%=64%"]
[{"$nulls":3},"休息日(f2=e2×0.64)","自己输入"]
[null,"饮食总览",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,null,"力训日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量","男性60g（120kg体重以上加到70g） 女性50g\n但不要细算脂肪 按下面的文字指导来吃就行","按下面的文字指导"]
[null,null,"休息日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量"]
[null,"运动总览","力训",null,"力训和减脂没有直接关系，减脂需要的热量缺口可以用饮食来提供，而不是必须力训来提供；但力训的好处是能减少减脂期的肌肉损失，想保持肌肉需要练3-5次/周"]
[null,null,"有氧",null,"是否需要有氧，请看视频11分8秒，一般建议：增肌不做有氧；减脂体重80kg以上不做有氧；减脂体重70-80kg先不做有氧，如果饿再加有氧；减脂体重70kg以下每周2小时有氧"]
["HR",{"$nulls":13},"SS"]
[null,"力训日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,"①早饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒",null,null,"脂肪这样吃↓"," 蔬菜不限制↓"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒",null,null,"【推荐模式】早饭吃左侧的蛋黄牛奶+正餐吃大众带油菜=脂肪摄入基本合适 :)","【蔬菜不用定量】蔬菜碳水率很低，为免麻烦不用定量，争取每天都能吃一些"]
[{"$nulls":4},"3.",0,null,null,"3.",0]
[{"$nulls":4},"4.",0,null,null,"4.",0,null,null,"* 所谓吃“大众带油菜”，就是像黄焖鸡、酸菜鱼、鱼香肉丝、小炒牛肉等家常瘦肉菜，不要害怕菜里的油，但必须是瘦肉，高脂肉会导致脂肪超标（下面讲了什么是瘦肉，什么是高脂肉）","* 吃蔬菜的顺序：一般各餐，先吃、多吃蔬菜，后吃碳水，能压制胰岛素，帮助减脂；但力训的练后餐则相反，建议先吃碳水和蛋白质，少吃、后吃蔬菜，避免胰岛素被压制"]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果不吃蛋黄牛奶，请看右边脂肪一列【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0]
[null,"④午饭=其他餐",null,null,0,{"$nulls":3},0,{"$nulls":3},"【脂肪缺乏1】早饭不吃蛋黄牛奶，会比推荐模式少吃约10-20g脂肪摄入，请补吃20g坚果或3个蛋黄","【这些不是蔬菜】红薯（20%）、土豆（18%）、玉米（18%）、山药（13%）、芋头（13%）是碳水主食，括号数字是其碳水率"]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 脂肪摄入另一基本来源是吃炒菜时摄入的油，如果正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列【脂肪缺乏2】"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0,{"$nulls":6},"【脂肪缺乏2】正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），会比推荐模式少吃约20g脂肪摄入，请补吃30g坚果或4个蛋黄"]
[{"$nulls":4},"5.",0]
[null,"③晚饭=其他餐",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0,null,null,"——————————————————","——————————————————"]
[{"$nulls":4},"2.",0,null,null,"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血\n* 这些不是瘦肉：鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸",{"$nulls":3}," 脂肪基本不吃↓","  水果必须置换主食↓"]
[{"$nulls":4},"3.",0,{"$nulls":6},"【高脂肉】鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸","【水果要算碳水】水果实质是糖水，糖量可观，糖是碳水的一种形式，所以要计入碳水量来置换碳水那列的主食"]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"④练后餐",null,null,0,{"$nulls":3},0,{"$nulls":3},"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血","*苹果/橙子/香蕉：20-30g碳水/个；梨子/蓝莓/猕猴桃：碳水率14%；柚子/桃子/葡萄/菠萝：碳水率10%；西瓜/蜜瓜/草莓：碳水率7%"]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"2.",0]
[null,"* 最好能练完后半小时内开始吃上\n* 本餐如要吃蔬菜，少吃后吃以免压制胰岛素\n* 有时没正餐可吃，可用便携快碳+蛋白粉解决\n* 考虑到接近睡觉时间，这个时间的练后餐配额稍降",null,null,"3.",0,{"$nulls":6},"【糖油混合物】饼干、蛋糕、点心、糕点、甜品、油条、煎饼、高脂面包、膨化食品等","【置换主食的办法】吃水果的10g碳水=主食少吃30g熟米饭"]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0,{"$nulls":6},"* 糖油混合物的脂肪率高达20-40%，一次容易吃两三百克之多，只能偶尔吃点解馋"]
[{"$nulls":4},"6.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.","不吃碳水食物（水果、面包、奶茶、米面）",null,null,"1.",0,null,null,"【个别吸油菜】炒鸡蛋、炒茄子"]
[null,"* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"2.","不吃糖油混合物（饼干、糕点、膨化食品）",null,null,"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料",null,null,"* 食堂外卖的宽油炒鸡蛋，每个鸡蛋的蛋白质只有6g，脂肪或高达20g以上，非常占据脂肪配额"]
[{"$nulls":4},"* 这10%的碳水是用来抵扣本列未计入的牛奶、蔬菜、调料里的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量并不多"]
[]
[null,"力训日合计",null,null,0,{"$nulls":3},0,{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"休息日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":4},"蛋白质",null,null,"脂肪","蔬菜/水果"]
[null,"①早饭（和绿表早饭完全相同）",null,null,0,{"$nulls":3},0,{"$nulls":3},"同上表","同上表"]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒"]
[{"$nulls":4},"3.",0,null,null,"3.",0]
[{"$nulls":4},"4.",0,null,null,"4.",0]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果你不吃蛋黄牛奶，请看右边脂肪一列的【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0]
[null,"②午饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 脂肪摄入另一基本来源是带油菜的用油，如果你的正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列的【脂肪缺乏2】"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"③晚饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 瘦肉脂肪率一般不超过5%，基本只有：①没有白色黄色脂肪层的猪牛羊肉  ②去皮鸡鸭肉 ③鱼虾\n* 这些都不是瘦肉：鸡皮鸭皮、猪大排、糖醋里脊、锅包肉、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"不吃碳水食物（水果、面包、奶茶、米面）",{"$nulls":3},"1.",0]
[null,"\n* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"不吃糖油混合物（饼干、糕点、膨化食品）",{"$nulls":3},"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料"]
[{"$nulls":4},"* 这10%的碳水配额是用来抵扣本列未计入的牛奶、蔬菜、调料的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量其实很少的"]
[]
[null,"休息日合计",null,null,0,{"$nulls":3},0,{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"力训方案"]
[null,"频率",null,null,"力训和减脂没有直接关系，减脂需要的热量缺口可以用饮食来提供，而不是必须力训来提供；但力训的好处是能减少减脂期的肌肉损失，想保持肌肉需要练3-5次/周"]
[null,"分化",null,null,"完全新手：用二分化或三分化；有基础者：用三分化或四分化"]
[null,"场所",null,null,"新手尽量从健身房起步健身，非必要不要居家力训，居家力训对新手反而更难上手，如果必须居家健身，参照《训练计划-居家健身》的指导"]
[null,"训练计划",null,null,"健身房三分化/健身房四分化/居家三分化训练计划，详见《训练计划》表格"]
["HR",{"$nulls":13},"SS"]
[null,"有氧方案"]
[null,"概况",null,null,"是否需要有氧，请看视频11分8秒，一般建议：增肌不做有氧；减脂体重80kg以上不做有氧；减脂体重70-80kg先不做有氧，如果饿再加有氧；减脂体重70kg以下每周2小时有氧"]
[null,"形式",null,null,"快走、跑步、骑行、游泳、爬楼、跳操、打球等均可，可以自测15秒脉搏算下心率，建议120-150次/分钟，但无需严格要求，有的有氧运动心率是高低波动不稳定的"]
[null,"时间点",null,null,"①力训前，不要做有氧，会影响力训；②力训后，如果要做有氧，一般不要超过30分钟；③超过30分钟的有氧，要和力训隔开几小时，或者在休息日做"]
[null,"有氧可以置换饮食（重要）",null,null,"如果试吃后感觉很饿，就可以增加有氧来让自己多吃一点，每增加有氧消耗100大卡，饮食热量就能多吃100大卡，具体请看配套的《有氧热量消耗》那张表"]

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[]
[null,"减脂方案（体重1-2周稳定不掉 请看表17《减脂-问答汇总》的第1问来调整）"]
[null,"性别","自己输入"]
[null,"身高","自己输入"]
[null,"体重","自己输入"]
[null,"BMI","自己输入","* BMI=体重kg÷身高m÷身高m   正常18.5-24   超重24-28   肥胖大于28"]
[null,"减重速度","理论上2周减重2%，注意1-2周的体重比较才有意义，每天脂肪分解量只有30-50g，会被体内的食糜重量和含水量变化轻易覆盖，所以两三天的体重变化基本和脂肪量变化无关，没有参考意义"]
[null,"减到何时","肌肉量一般，不要追求低体脂，男性BMI22-23转增肌，女性BMI20-21转增肌；肌肉量足够，可以减到更低体重成为低体脂，男性BMI21-22转增肌，女性BMI19-20转增肌"]
[null,"调整配额","体重下降10kg，基础代谢才会下降约150大卡，如果减重10kg以内不用调整；如果减重达到10kg还要继续，为了损失的150大卡，可以每天少吃约40g碳水（130g米饭），或者每周增加跑步/爬楼/打球1.5-2小时"]
[null,"热量设计 \n（不用看）","基础代谢(a)",null,{"v":1384,"d":"1384大卡"},null," * 多算两次，切勿算错，否则后续会全错！Mifflin-St Jeor方程：男性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92+5；女性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92-161"]
[null,null,"无运动总消耗(b=a÷0.7)",null,{"v":1977,"d":"1977大卡"},null," * 在没有力训、有氧的情况下，基础代谢约占人体热量消耗的70%，其余的热量消耗为食物热效应和活动消耗（因为无运动，活动消耗就是日常活动消耗）"]
[null,null,"有氧消耗(c)",null,{"v":0,"d":"0大卡"},null," * 如果要做有氧，参考《有氧热量消耗》表的数字填报（注意这是平均到每天的数字，如果是一周有氧消耗，要除以7再填入）"]
[null,null,"平衡热量(d=b+c)",null,{"v":1977,"d":"1977大卡"},null," * 这是理论上的平衡热量，意即理论上这个饮食热量能让体重不变"]
[null,null,"应吃热量(e=d×0.64)",null,{"v":1265,"d":"1265大卡"},null," * 减脂的合适热量缺口为10-30%（取20%），此外研究表明人们在定量饮食里也会不自觉多吃10-30%热量（取20%），所以减脂的应吃热量计为上述理论平衡热量的1×80%×80%=64%"]
[null,"饮食总览",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,null,"每天",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量","男性60g（120kg体重以上加到70g） 女性50g\n但不要细算脂肪 按下面的文字指导来吃就行","按下面的文字指导"]
[]
[null,"运动总览","力训",null,"不会做或没时间，所以不用做力训，力训和减脂没有直接关系，减脂需要的热量缺口可以用饮食来提供，而不是必须力训来提供"]
[null,null,"有氧",null,"是否需要有氧，请看视频11分8秒，一般建议：增肌不做有氧；减脂体重80kg以上不做有氧；减脂体重70-80kg先不做有氧，如果饿再加有氧；减脂体重70kg以下每周2小时有氧"]
["HR",{"$nulls":13},"SS"]
[null,"每日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":4},"蛋白质",null,null,"脂肪","蔬菜/水果"]
[null,"①早饭",null,null,0,{"$nulls":3},0,{"$nulls":3},"脂肪这样吃↓                       "," 蔬菜不限制↓"]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒",null,null,"【推荐模式】早饭吃左侧的蛋黄牛奶+正餐吃大众带油菜=脂肪摄入基本合适 :)","【蔬菜不用定量】蔬菜碳水率很低，为免麻烦不用定量，争取每天都能吃一些"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒"]
[{"$nulls":4},"3.",0,null,null,"3.",0,null,null,"* 所谓吃“大众带油菜”，就是像黄焖鸡、酸菜鱼、鱼香肉丝、小炒牛肉等家常瘦肉菜，不要害怕菜里的油，但必须是瘦肉，高脂肉会导致脂肪超标（下面讲了什么是瘦肉，什么是高脂肉）","* 吃蔬菜的顺序：一般各餐，先吃、多吃蔬菜，后吃碳水，能压制胰岛素，帮助减脂"]
[{"$nulls":4},"4.",0,null,null,"4.",0]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果你不吃蛋黄牛奶，请看右边脂肪一列的【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0,{"$nulls":6},"【脂肪缺乏1】早饭不吃蛋黄牛奶，会比推荐模式少吃约10-20g脂肪摄入，请补吃20g坚果或3个蛋黄","【这些不是蔬菜】红薯（20%）、土豆（18%）、玉米（18%）、山药（13%）、芋头（13%）是碳水主食，括号数字是其碳水率"]
[null,"②午饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 脂肪摄入另一基本来源是带油菜的用油，如果你的正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列的【脂肪缺乏2】",{"$nulls":3},"【脂肪缺乏2】正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），会比推荐模式少吃约20g脂肪摄入，请补吃30g坚果或4个蛋黄"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0,{"$nulls":6},"——————————————————","——————————————————"]
[{"$nulls":4},"5.",0,{"$nulls":6}," 脂肪基本不吃↓","  水果必须置换主食↓"]
[null,"③晚饭",null,null,0,{"$nulls":3},0,{"$nulls":3},"【高脂肉】鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸","【水果要算碳水】水果实质是糖水，糖量可观，糖是碳水的一种形式，所以要计入碳水量来置换碳水那列的主食"]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 瘦肉脂肪率一般不超过5%，基本只有：①没有白色黄色脂肪层的猪牛羊肉  ②去皮鸡鸭肉 ③鱼虾\n* 这些都不是瘦肉：鸡皮鸭皮、猪大排、糖醋里脊、锅包肉、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸"]
[{"$nulls":4},"3.",0,{"$nulls":6},"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血","*苹果/橙子/香蕉：20-30g碳水/个；梨子/蓝莓/猕猴桃：碳水率14%；柚子/桃子/葡萄/菠萝：碳水率10%；西瓜/蜜瓜/草莓：碳水率7%"]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0,{"$nulls":6},"【糖油混合物】饼干、蛋糕、点心、糕点、甜品、油条、煎饼、高脂面包、膨化食品等","【置换主食的办法】吃水果的10g碳水=主食少吃30g熟米饭"]
[null,"④零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.","不吃碳水食物（水果、面包、奶茶、米面）",null,null,"1.",0,null,null,"* 糖油混合物的脂肪率高达20-40%，一次容易吃两三百克之多，只能偶尔吃点解馋"]
[{"$nulls":4},"2.","不吃糖油混合物（饼干、糕点、膨化食品）",null,null,"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料"]
[null,"* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"* 这10%的碳水配额是用来抵扣本列未计入的牛奶、蔬菜、调料的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量其实很少的",{"$nulls":3},"【个别吸油菜】炒鸡蛋、炒茄子"]
[{"$nulls":12},"* 食堂外卖的宽油炒鸡蛋，每个鸡蛋的蛋白质只有6g，脂肪或高达20g以上，非常占据脂肪配额"]
[]
[null,"合计",null,null,{"v":106.25,"d":"碳水106g（全天100%）"},{"$nulls":3},{"v":75,"d":"蛋白质75g（全天100%）"},{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"有氧方案"]
[null,"概况",null,null,"是否需要有氧，请看视频11分8秒，一般建议：增肌不做有氧；减脂体重80kg以上不做有氧；减脂体重70-80kg先不做有氧，如果饿再加有氧；减脂体重70kg以下每周2小时有氧"]
[null,"形式",null,null,"快走、跑步、骑行、游泳、爬楼、跳操、打球等均可，可以自测15秒脉搏算下心率，建议120-150次/分钟，但无需严格要求，有的有氧运动心率是高低波动不稳定的"]
[null,"时间点",null,null,"除了饭后有氧容易引起肠胃不适外，其他任何时间都可以做有氧"]
[null,"有氧可以置换饮食（重要）",null,null,"如果试吃后感觉很饿，就可以增加有氧来让自己多吃一点，每增加有氧消耗100大卡，饮食热量就能多吃100大卡，具体请看配套的《有氧热量消耗》那张表"]

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[]
[null,"增肌方案（体重一个月完全不长 请看表18《增肌-问答汇总》的第1问来调整）"]
[null,"性别","自己输入"]
[null,"身高","自己输入"]
[null,"体重","自己输入"]
[null,"BMI","自己输入","* BMI=体重kg÷身高m÷身高m   正常18.5-24   超重24-28   肥胖大于28"]
[null,"增重速度","每月体重增加，男性一般不超过1kg，女性一般不超过0.5g，肌肉合成速度十分缓慢，即便这种控制着的体重增加，也有相当部分是脂肪"]
[null,"增到何时","如果介意发胖，男性BMI23-24转减脂，女性BMI21-22转减脂；如果不介意发胖，男性BMI24-25转减脂，女性BMI22-23转减脂；但一般不建议增到更高体重了，除非是个人有强烈意愿"]
[null,"调整配额","体重增加10kg，基础代谢才会增加约150大卡，每轮增肌一般增重也就几公斤，对基础代谢的影响很小，所以增肌饮食配额只要开始是能让体重缓长的，后续一般就不用调整了"]
[null,"力训时间","上午起床早，早饭后练， 因此早饭作为练前餐垫肚子，练后吃全天最大的一顿练后餐；力训日全天餐序：①早饭=练前餐 ②练后餐 ③午饭=其他餐 ④晚饭=其他餐"]
[null,"热量设计 （不用看）","基础数据","基础代谢(a)","自己输入",null," * 多算两次，切勿算错，否则后续会全错！Mifflin-St Jeor方程：男性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92+5；女性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92-161"]
[{"$nulls":3},"无运动总消耗(b=a÷0.7)","自己输入",null," * 在没有力训、有氧的情况下，基础代谢约占人体热量消耗的70%，其余的热量消耗为食物热效应和活动消耗（因为无运动，活动消耗就是日常活动消耗）"]
[{"$nulls":3},"力训消耗(c)","自己输入",null," * 力训的热量消耗建议数据：男性，200大卡（新手）、250大卡（有基础）、300大卡（老手）；女性，100大卡（新手）、150大卡（有基础）、200大卡（老手）"]
[{"$nulls":3},"有氧消耗(d)","自己输入",null," * 如果要做有氧，参考《有氧热量消耗》表的数字填报（注意这是平均到每天的数字，如果是一周有氧消耗，要除以7再填入）"]
[null,null,"平衡热量","力训日(e1=b+c+d)","自己输入",null," * 这是理论上的平衡热量，意即理论上这个饮食热量能让体重不变，力训日因为多了力训的热量消耗，所以力训日的平衡热量高一些"]
[{"$nulls":3},"休息日(e2=b+d)","自己输入"]
[null,null,"应吃热量","力训日(f1=e1×0.84)","自己输入",null," * 干净增肌合适热量盈余取5%或10%，研究表明人们在定量饮食里也会不自觉多吃10-30%热量（取20%），所以增肌的应吃热量计为上述理论平衡热量的1×105%（或110%）×80%=84%（或88%）"]
[{"$nulls":3},"休息日(f2=e2×0.84)","自己输入"]
[null,"饮食总览",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,null,"力训日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量","男性80g 女性70g\n但不要细算脂肪 按下面的文字指导来吃就行","按下面的文字指导"]
[null,null,"休息日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量"]
[null,"运动总览","力训",null,"增肌必须有稳定的力训，保持练3-5次/周，力训长期低于此频率就几乎不会有进步"]
[null,null,"有氧",null,"是否需要有氧，请看视频11分8秒，一般建议：增肌不做有氧；减脂体重80kg以上不做有氧；减脂体重70-80kg先不做有氧，如果饿再加有氧；减脂体重70kg以下每周2小时有氧"]
["HR",{"$nulls":13},"SS"]
[null,"力训日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,"①早饭=练前餐",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒",null,null,"脂肪这样吃↓"," 蔬菜不限制↓"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒",null,null,"【推荐模式】早饭吃左侧的蛋黄牛奶+正餐吃大众带油菜+30g坚果=脂肪摄入基本合适 :)","【蔬菜不用定量】蔬菜碳水率很低，为免麻烦不用定量，争取每天都能吃一些"]
[{"$nulls":4},"3.",0,null,null,"3.",0]
[null,"* 吃了早饭就准备开练，不需要专门等待休息\n* 怕太饱的话，可吃低饱腹感碳水（馒头/面包/面条）",null,null,"4.",0,null,null,"4.",0,null,null,"* 所谓吃“大众带油菜”，就是像黄焖鸡、酸菜鱼、鱼香肉丝、小炒牛肉等家常瘦肉菜，不要害怕菜里的油，但必须是瘦肉，高脂肉会导致脂肪超标（下面讲了什么是瘦肉，什么是高脂肉）","* 吃蔬菜的顺序：一般各餐，先吃、多吃蔬菜，后吃碳水，能压制胰岛素，帮助减脂；但力训的练后餐则相反，建议先吃碳水和蛋白质，少吃、后吃蔬菜，避免胰岛素被压制"]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果不吃蛋黄牛奶，请看右边脂肪一列【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0]
[null,"②练后餐",null,null,0,{"$nulls":3},0,{"$nulls":3},"【脂肪缺乏1】早饭不吃蛋黄牛奶，会比推荐模式少吃约10-20g脂肪摄入，请补吃20g坚果或3个蛋黄","【这些不是蔬菜】红薯（20%）、土豆（18%）、玉米（18%）、山药（13%）、芋头（13%）是碳水主食，括号数字是其碳水率"]
[{"$nulls":4},"1.",{"v":180,"d":"熟米饭180g（生米则除以2.5）"},null,null,"1.",0]
[{"$nulls":4},"2.",{"v":230,"d":"熟面条230g（干面条则除以3）"},null,null,"2.",0]
[null,"* 最好能练完后半小时内开始吃上\n* 本餐如要吃蔬菜，少吃后吃以免压制胰岛素\n* 有时没正餐可吃，可用便携快碳+蛋白粉解决",null,null,"3.",{"v":110,"d":"吐司面包/馒头花卷110g"},null,null,"* 脂肪摄入另一基本来源是吃炒菜时摄入的油，如果正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列【脂肪缺乏2】",{"$nulls":7}," "]
[{"$nulls":4},"4.",{"v":70,"d":"营养米粉70g"},{"$nulls":6},"【脂肪缺乏2】正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），会比推荐模式少吃约20g脂肪摄入，请补吃30g坚果或4个蛋黄"]
[{"$nulls":4},"5.",{"v":300,"d":"玉米/土豆300g（是甜玉米 不是糯玉米）"}]
[{"$nulls":4},"6.",{"v":270,"d":"红薯270g"}]
[null,"③午饭=其他餐",null,null,0,{"$nulls":3},0,{"$nulls":3},"——————————————————","——————————————————"]
[{"$nulls":4},"1.",0,null,null,"1.",0,null,null," 脂肪基本不吃↓","  水果必须置换主食↓"]
[{"$nulls":4},"2.",0,null,null,"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血\n* 这些不是瘦肉：鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸",{"$nulls":3},"【高脂肉】鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸","【水果要算碳水】水果实质是糖水，糖量可观，糖是碳水的一种形式，所以要计入碳水量来置换碳水那列的主食"]
[null,"* 练后餐刚吃了没多久，这顿可以晚些吃或少吃点",null,null,"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0,{"$nulls":6},"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血","*苹果/橙子/香蕉：20-30g碳水/个；梨子/蓝莓/猕猴桃：碳水率14%；柚子/桃子/葡萄/菠萝：碳水率10%；西瓜/蜜瓜/草莓：碳水率7%"]
[null,"④晚饭=其他餐",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,{"$nulls":6},"【糖油混合物】饼干、蛋糕、点心、糕点、甜品、油条、煎饼、高脂面包、膨化食品等","【置换主食的办法】吃水果的10g碳水=主食少吃30g熟米饭"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0,{"$nulls":6},"* 糖油混合物的脂肪率高达20-40%，一次容易吃两三百克之多，只能偶尔吃点解馋"]
[{"$nulls":4},"5.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.","不吃碳水食物（水果、面包、奶茶、米面）",null,null,"1.",0,null,null,"【个别吸油菜】炒鸡蛋、炒茄子"]
[null,"* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"2.","不吃糖油混合物（饼干、糕点、膨化食品）",null,null,"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料",null,null,"* 食堂外卖的宽油炒鸡蛋，每个鸡蛋的蛋白质只有6g，脂肪或高达20g以上，非常占据脂肪配额"]
[{"$nulls":4},"* 这10%的碳水是用来抵扣本列未计入的牛奶、蔬菜、调料里的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量并不多"]
[]
[null,"力训日合计",null,null,0,{"$nulls":3},0,{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"休息日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":4},"蛋白质",null,null,"脂肪","蔬菜/水果"]
[null,"①早饭（和绿表早饭完全相同）",null,null,0,{"$nulls":3},0,{"$nulls":3},"同上表","同上表"]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒"]
[{"$nulls":4},"3.",0,null,null,"3.",0]
[{"$nulls":4},"4.",0,null,null,"4.",0]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果你不吃蛋黄牛奶，请看右边脂肪一列的【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0]
[null,"②午饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 脂肪摄入另一基本来源是带油菜的用油，如果你的正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列的【脂肪缺乏2】"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"③晚饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 瘦肉脂肪率一般不超过5%，基本只有：①没有白色黄色脂肪层的猪牛羊肉  ②去皮鸡鸭肉 ③鱼虾\n* 这些都不是瘦肉：鸡皮鸭皮、猪大排、糖醋里脊、锅包肉、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"不吃碳水食物（水果、面包、奶茶、米面）",{"$nulls":3},"1.",0]
[null,"\n* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"不吃糖油混合物（饼干、糕点、膨化食品）",{"$nulls":3},"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料"]
[{"$nulls":4},"* 这10%的碳水配额是用来抵扣本列未计入的牛奶、蔬菜、调料的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量其实很少的"]
[]
[null,"休息日合计",null,null,0,{"$nulls":3},0,{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"力训方案"]
[null,"频率",null,null,"增肌必须有稳定的力训，保持练3-5次/周，力训长期低于此频率就几乎不会有进步"]
[null,"分化",null,null,"完全新手：用二分化或三分化；有基础者：用三分化或四分化"]
[null,"场所",null,null,"新手尽量从健身房起步健身，非必要不要居家力训，居家力训对新手反而更难上手，如果必须居家健身，参照《训练计划-居家健身》的指导"]
[null,"训练计划",null,null,"健身房三分化/健身房四分化/居家三分化训练计划，详见《训练计划》表格"]

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[]
[null,"增肌方案（体重一个月完全不长 请看表18《增肌-问答汇总》的第1问来调整）"]
[null,"性别","自己输入"]
[null,"身高","自己输入"]
[null,"体重","自己输入"]
[null,"BMI","自己输入","* BMI=体重kg÷身高m÷身高m   正常18.5-24   超重24-28   肥胖大于28"]
[null,"增重速度","每月体重增加，男性一般不超过1kg，女性一般不超过0.5g，肌肉合成速度十分缓慢，即便这种控制着的体重增加，也有相当部分是脂肪"]
[null,"增到何时","如果介意发胖，男性BMI23-24转减脂，女性BMI21-22转减脂；如果不介意发胖，男性BMI24-25转减脂，女性BMI22-23转减脂；但一般不建议增到更高体重了，除非是个人有强烈意愿"]
[null,"调整配额","体重增加10kg，基础代谢才会增加约150大卡，每轮增肌一般增重也就几公斤，对基础代谢的影响很小，所以增肌饮食配额只要开始是能让体重缓长的，后续一般就不用调整了"]
[null,"力训时间","上午起床晚，早饭后练， 因此早饭作为练前餐垫肚子，练后吃午饭作为练后餐；力训日全天餐序：①早饭=练前餐 ②午饭=练后餐 ③晚饭=其他餐"]
[null,"热量设计 （不用看）","基础数据","基础代谢(a)","自己输入",null," * 多算两次，切勿算错，否则后续会全错！Mifflin-St Jeor方程：男性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92+5；女性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92-161"]
[{"$nulls":3},"无运动总消耗(b=a÷0.7)","自己输入",null," * 在没有力训、有氧的情况下，基础代谢约占人体热量消耗的70%，其余的热量消耗为食物热效应和活动消耗（因为无运动，活动消耗就是日常活动消耗）"]
[{"$nulls":3},"力训消耗(c)","自己输入",null," * 力训的热量消耗建议数据：男性，200大卡（新手）、250大卡（有基础）、300大卡（老手）；女性，100大卡（新手）、150大卡（有基础）、200大卡（老手）"]
[{"$nulls":3},"有氧消耗(d)","自己输入",null," * 如果要做有氧，参考《有氧热量消耗》表的数字填报（注意这是平均到每天的数字，如果是一周有氧消耗，要除以7再填入）"]
[null,null,"平衡热量","力训日(e1=b+c+d)","自己输入",null," * 这是理论上的平衡热量，意即理论上这个饮食热量能让体重不变，力训日因为多了力训的热量消耗，所以力训日的平衡热量高一些"]
[{"$nulls":3},"休息日(e2=b+d)","自己输入"]
[null,null,"应吃热量","力训日(f1=e1×0.84)","自己输入",null," * 干净增肌合适热量盈余取5%或10%，研究表明人们在定量饮食里也会不自觉多吃10-30%热量（取20%），所以增肌的应吃热量计为上述理论平衡热量的1×105%（或110%）×80%=84%（或88%）"]
[{"$nulls":3},"休息日(f2=e2×0.84)","自己输入"]
[null,"饮食总览",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,null,"力训日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量","男性80g 女性70g\n但不要细算脂肪 按下面的文字指导来吃就行","按下面的文字指导"]
[null,null,"休息日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量"]
[null,"运动总览","力训",null,"增肌必须有稳定的力训，保持练3-5次/周，力训长期低于此频率就几乎不会有进步"]
[null,null,"有氧",null,"是否需要有氧，请看视频11分8秒，一般建议：增肌不做有氧；减脂体重80kg以上不做有氧；减脂体重70-80kg先不做有氧，如果饿再加有氧；减脂体重70kg以下每周2小时有氧"]
["HR",{"$nulls":13},"SS"]
[null,"力训日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,"①早饭=练前餐",null,null,0,{"$nulls":3},0,{"$nulls":3},"脂肪这样吃↓                       "," 蔬菜不限制↓"]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒",null,null,"【推荐模式】早饭吃左侧的蛋黄牛奶+正餐吃大众带油菜+30g坚果=脂肪摄入基本合适 :)","【蔬菜不用定量】蔬菜碳水率很低，为免麻烦不用定量，争取每天都能吃一些"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒"]
[{"$nulls":4},"3.",0,null,null,"3.",0,null,null,"* 所谓吃“大众带油菜”，就是像黄焖鸡、酸菜鱼、鱼香肉丝、小炒牛肉等家常瘦肉菜，不要害怕菜里的油，但必须是瘦肉，高脂肉会导致脂肪超标（下面讲了什么是瘦肉，什么是高脂肉）","* 吃蔬菜的顺序：一般各餐，先吃、多吃蔬菜，后吃碳水，能压制胰岛素，帮助减脂；但力训的练后餐则相反，建议先吃碳水和蛋白质，少吃、后吃蔬菜，避免胰岛素被压制"]
[null,"* 吃了早饭就准备开练，不需要专门等待休息\n* 怕太饱的话，可吃低饱腹感碳水（馒头/面包/面条）",null,null,"4.",0,null,null,"4.",0]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果不吃蛋黄牛奶，请看右边脂肪一列【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0,{"$nulls":6},"【脂肪缺乏1】早饭不吃蛋黄牛奶，会比推荐模式少吃约10-20g脂肪摄入，请补吃20g坚果或3个蛋黄","【这些不是蔬菜】红薯（20%）、土豆（18%）、玉米（18%）、山药（13%）、芋头（13%）是碳水主食，括号数字是其碳水率"]
[null,"②午饭=练后餐",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"2.",0,null,null,"【脂肪缺乏2】正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），会比推荐模式少吃约20g脂肪摄入，请补吃30g坚果或4个蛋黄"]
[null,"* 最好能练完后半小时内开始吃上\n* 本餐如要吃蔬菜，少吃后吃以免压制胰岛素\n* 有时没正餐可吃，可用便携快碳+蛋白粉解决",null,null,"3.",0,null,null,"* 脂肪摄入另一基本来源是吃炒菜时摄入的油，如果正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列【脂肪缺乏2】",{"$nulls":7}," "]
[{"$nulls":4},"4.",0,{"$nulls":6},"——————————————————","——————————————————"]
[{"$nulls":4},"5.",0,{"$nulls":6}," 脂肪基本不吃↓","  水果必须置换主食↓"]
[{"$nulls":4},"6.",0,{"$nulls":6},"【高脂肉】鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸","【水果要算碳水】水果实质是糖水，糖量可观，糖是碳水的一种形式，所以要计入碳水量来置换碳水那列的主食"]
[null,"③晚饭=其他餐",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血\n* 这些不是瘦肉：鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸",{"$nulls":3},"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血","*苹果/橙子/香蕉：20-30g碳水/个；梨子/蓝莓/猕猴桃：碳水率14%；柚子/桃子/葡萄/菠萝：碳水率10%；西瓜/蜜瓜/草莓：碳水率7%"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0,{"$nulls":6},"【糖油混合物】饼干、蛋糕、点心、糕点、甜品、油条、煎饼、高脂面包、膨化食品等","【置换主食的办法】吃水果的10g碳水=主食少吃30g熟米饭"]
[{"$nulls":4},"5.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0,{"$nulls":3},"* 糖油混合物的脂肪率高达20-40%，一次容易吃两三百克之多，只能偶尔吃点解馋"]
[{"$nulls":4},"1.","不吃碳水食物（水果、面包、奶茶、米面）",null,null,"1.",0]
[null,"* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"2.","不吃糖油混合物（饼干、糕点、膨化食品）",null,null,"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料",null,null,"【个别吸油菜】炒鸡蛋、炒茄子"]
[{"$nulls":4},"* 这10%的碳水是用来抵扣本列未计入的牛奶、蔬菜、调料里的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量并不多",{"$nulls":3},"* 食堂外卖的宽油炒鸡蛋，每个鸡蛋的蛋白质只有6g，脂肪或高达20g以上，非常占据脂肪配额"]
[]
[null,"力训日合计",null,null,0,{"$nulls":3},{"v":75,"d":"蛋白质75g（全天100%）"},{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"休息日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":4},"蛋白质",null,null,"脂肪","蔬菜/水果"]
[null,"①早饭（和绿表早饭完全相同）",null,null,0,{"$nulls":3},0,{"$nulls":3},"同上表","同上表"]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒"]
[{"$nulls":4},"3.",0,null,null,"3.",0]
[{"$nulls":4},"4.",0,null,null,"4.",0]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果你不吃蛋黄牛奶，请看右边脂肪一列的【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0]
[null,"②午饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 脂肪摄入另一基本来源是带油菜的用油，如果你的正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列的【脂肪缺乏2】"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"③晚饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 瘦肉脂肪率一般不超过5%，基本只有：①没有白色黄色脂肪层的猪牛羊肉  ②去皮鸡鸭肉 ③鱼虾\n* 这些都不是瘦肉：鸡皮鸭皮、猪大排、糖醋里脊、锅包肉、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"不吃碳水食物（水果、面包、奶茶、米面）",{"$nulls":3},"1.",0]
[null,"\n* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"不吃糖油混合物（饼干、糕点、膨化食品）",{"$nulls":3},"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料"]
[{"$nulls":4},"* 这10%的碳水配额是用来抵扣本列未计入的牛奶、蔬菜、调料的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量其实很少的"]
[]
[null,"休息日合计",null,null,0,{"$nulls":3},0,{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"力训方案"]
[null,"频率",null,null,"增肌必须有稳定的力训，保持练3-5次/周，力训长期低于此频率就几乎不会有进步"]
[null,"分化",null,null,"完全新手：用二分化或三分化；有基础者：用三分化或四分化"]
[null,"场所",null,null,"新手尽量从健身房起步健身，非必要不要居家力训，居家力训对新手反而更难上手，如果必须居家健身，参照《训练计划-居家健身》的指导"]
[null,"训练计划",null,null,"健身房三分化/健身房四分化/居家三分化训练计划，详见《训练计划》表格"]

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[]
[null,"增肌方案（体重一个月完全不长 请看表18《增肌-问答汇总》的第1问来调整）"]
[null,"性别","自己输入"]
[null,"身高","自己输入"]
[null,"体重","自己输入"]
[null,"BMI","自己输入","* BMI=体重kg÷身高m÷身高m   正常18.5-24   超重24-28   肥胖大于28"]
[null,"增重速度","每月体重增加，男性一般不超过1kg，女性一般不超过0.5g，肌肉合成速度十分缓慢，即便这种控制着的体重增加，也有相当部分是脂肪"]
[null,"增到何时","如果介意发胖，男性BMI23-24转减脂，女性BMI21-22转减脂；如果不介意发胖，男性BMI24-25转减脂，女性BMI22-23转减脂；但一般不建议增到更高体重了，除非是个人有强烈意愿"]
[null,"调整配额","体重增加10kg，基础代谢才会增加约150大卡，每轮增肌一般增重也就几公斤，对基础代谢的影响很小，所以增肌饮食配额只要开始是能让体重缓长的，后续一般就不用调整了"]
[null,"力训时间","午饭前练，因此午饭作为全天最大一顿的练后餐；力训日全天餐序：①早饭；②练前餐；③午饭=练后餐；④晚饭=其他餐"]
[null,"热量设计 （不用看）","基础数据","基础代谢(a)","自己输入",null," * 多算两次，切勿算错，否则后续会全错！Mifflin-St Jeor方程：男性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92+5；女性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92-161"]
[{"$nulls":3},"无运动总消耗(b=a÷0.7)","自己输入",null," * 在没有力训、有氧的情况下，基础代谢约占人体热量消耗的70%，其余的热量消耗为食物热效应和活动消耗（因为无运动，活动消耗就是日常活动消耗）"]
[{"$nulls":3},"力训消耗(c)","自己输入",null," * 力训的热量消耗建议数据：男性，200大卡（新手）、250大卡（有基础）、300大卡（老手）；女性，100大卡（新手）、150大卡（有基础）、200大卡（老手）"]
[{"$nulls":3},"有氧消耗(d)","自己输入",null," * 如果要做有氧，参考《有氧热量消耗》表的数字填报（注意这是平均到每天的数字，如果是一周有氧消耗，要除以7再填入）"]
[null,null,"平衡热量","力训日(e1=b+c+d)","自己输入",null," * 这是理论上的平衡热量，意即理论上这个饮食热量能让体重不变，力训日因为多了力训的热量消耗，所以力训日的平衡热量高一些"]
[{"$nulls":3},"休息日(e2=b+d)","自己输入"]
[null,null,"应吃热量","力训日(f1=e1×0.84)","自己输入",null," * 干净增肌合适热量盈余取5%或10%，研究表明人们在定量饮食里也会不自觉多吃10-30%热量（取20%），所以增肌的应吃热量计为上述理论平衡热量的1×105%（或110%）×80%=84%（或88%）"]
[{"$nulls":3},"休息日(f2=e2×0.84)","自己输入"]
[null,"饮食总览",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,null,"力训日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量","男性80g 女性70g\n但不要细算脂肪 按下面的文字指导来吃就行","按下面的文字指导"]
[null,null,"休息日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量"]
[null,"运动总览","力训",null,"增肌必须有稳定的力训，保持练3-5次/周，力训长期低于此频率就几乎不会有进步"]
[null,null,"有氧",null,"是否需要有氧，请看视频11分8秒，一般建议：增肌不做有氧；减脂体重80kg以上不做有氧；减脂体重70-80kg先不做有氧，如果饿再加有氧；减脂体重70kg以下每周2小时有氧"]
["HR",{"$nulls":13},"SS"]
[null,"力训日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,"①早饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒",null,null,"脂肪这样吃↓"," 蔬菜不限制↓"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒",null,null,"【推荐模式】早饭吃左侧的蛋黄牛奶+正餐吃大众带油菜+30g坚果=脂肪摄入基本合适 :)","【蔬菜不用定量】蔬菜碳水率很低，为免麻烦不用定量，争取每天都能吃一些"]
[{"$nulls":4},"3.",0,null,null,"3.",0]
[{"$nulls":4},"4.",0,null,null,"4.",0,null,null,"* 所谓吃“大众带油菜”，就是像黄焖鸡、酸菜鱼、鱼香肉丝、小炒牛肉等家常瘦肉菜，不要害怕菜里的油，但必须是瘦肉，高脂肉会导致脂肪超标（下面讲了什么是瘦肉，什么是高脂肉）","* 吃蔬菜的顺序：一般各餐，先吃、多吃蔬菜，后吃碳水，能压制胰岛素，帮助减脂；但力训的练后餐则相反，建议先吃碳水和蛋白质，少吃、后吃蔬菜，避免胰岛素被压制"]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果不吃蛋黄牛奶，请看右边脂肪一列【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0]
[null,"②练前餐",null,null,0,{"$nulls":3},"蛋白质不用吃",{"$nulls":3},"【脂肪缺乏1】早饭不吃蛋黄牛奶，会比推荐模式少吃约10-20g脂肪摄入，请补吃20g坚果或3个蛋黄","【这些不是蔬菜】红薯（20%）、土豆（18%）、玉米（18%）、山药（13%）、芋头（13%）是碳水主食，括号数字是其碳水率"]
[{"$nulls":4},"1.",0,null,null,"一般就是垫点碳水，不吃蛋白质以免麻烦"]
[{"$nulls":4},"2.",0,null,null,"但如果是吃正餐，也可以搭配吃点蛋白质"]
[null,"* 就是垫点碳水，不是正式“一餐”\n* 只能吃到五六分饱，全饱无法锻炼\n* 吃了就准备开练，不需要专门等待休息",null,null,"3.","香蕉适量（小的20g碳水 大的30g碳水）",{"$nulls":10}," "]
[{"$nulls":4},"4.","饮料适量（脉动30g碳水 瓶装可乐50g碳水）",{"$nulls":6},"【脂肪缺乏2】正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），会比推荐模式少吃约20g脂肪摄入，请补吃30g坚果或4个蛋黄"]
[{"$nulls":4},"5.",0]
[null,"③午饭=练后餐",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0,null,null,"——————————————————","——————————————————"]
[{"$nulls":4},"2.",0,null,null,"2.",0,null,null," 脂肪基本不吃↓","  水果必须置换主食↓"]
[null,"* 最好能练完后半小时内开始吃上\n* 本餐如要吃蔬菜，少吃后吃以免压制胰岛素\n* 有时没正餐可吃，可用便携快碳+蛋白粉解决",null,null,"3.",0,null,null,"* 脂肪摄入另一基本来源是吃炒菜时摄入的油，如果正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列【脂肪缺乏2】",{"$nulls":3},"【高脂肉】鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸","【水果要算碳水】水果实质是糖水，糖量可观，糖是碳水的一种形式，所以要计入碳水量来置换碳水那列的主食"]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[{"$nulls":4},"6.",0,{"$nulls":6},"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血","*苹果/橙子/香蕉：20-30g碳水/个；梨子/蓝莓/猕猴桃：碳水率14%；柚子/桃子/葡萄/菠萝：碳水率10%；西瓜/蜜瓜/草莓：碳水率7%"]
[null,"④晚饭=其他餐",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血\n* 这些不是瘦肉：鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸",{"$nulls":3},"【糖油混合物】饼干、蛋糕、点心、糕点、甜品、油条、煎饼、高脂面包、膨化食品等","【置换主食的办法】吃水果的10g碳水=主食少吃30g熟米饭"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0,{"$nulls":6},"* 糖油混合物的脂肪率高达20-40%，一次容易吃两三百克之多，只能偶尔吃点解馋"]
[{"$nulls":4},"5.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.","不吃碳水食物（水果、面包、奶茶、米面）",null,null,"1.",0,null,null,"【个别吸油菜】炒鸡蛋、炒茄子"]
[null,"* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"2.","不吃糖油混合物（饼干、糕点、膨化食品）",null,null,"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料",null,null,"* 食堂外卖的宽油炒鸡蛋，每个鸡蛋的蛋白质只有6g，脂肪或高达20g以上，非常占据脂肪配额"]
[{"$nulls":4},"* 这10%的碳水是用来抵扣本列未计入的牛奶、蔬菜、调料里的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量并不多"]
[]
[null,"力训日合计",null,null,0,{"$nulls":3},0,{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"休息日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":4},"蛋白质",null,null,"脂肪","蔬菜/水果"]
[null,"①早饭（和绿表早饭完全相同）",null,null,0,{"$nulls":3},0,{"$nulls":3},"同上表","同上表"]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒"]
[{"$nulls":4},"3.",0,null,null,"3.",0]
[{"$nulls":4},"4.",0,null,null,"4.",0]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果你不吃蛋黄牛奶，请看右边脂肪一列的【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0]
[null,"②午饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 脂肪摄入另一基本来源是带油菜的用油，如果你的正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列的【脂肪缺乏2】"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"③晚饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 瘦肉脂肪率一般不超过5%，基本只有：①没有白色黄色脂肪层的猪牛羊肉  ②去皮鸡鸭肉 ③鱼虾\n* 这些都不是瘦肉：鸡皮鸭皮、猪大排、糖醋里脊、锅包肉、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"不吃碳水食物（水果、面包、奶茶、米面）",{"$nulls":3},"1.",0]
[null,"\n* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"不吃糖油混合物（饼干、糕点、膨化食品）",{"$nulls":3},"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料"]
[{"$nulls":4},"* 这10%的碳水配额是用来抵扣本列未计入的牛奶、蔬菜、调料的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量其实很少的"]
[]
[null,"休息日合计",null,null,0,{"$nulls":3},0,{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"力训方案"]
[null,"频率",null,null,{"$f":"E22","v":"增肌必须有稳定的力训，保持练3-5次/周，力训长期低于此频率就几乎不会有进步"}]
[null,"分化",null,null,"完全新手：用二分化或三分化；有基础者：用三分化或四分化"]
[null,"场所",null,null,"新手尽量从健身房起步健身，非必要不要居家力训，居家力训对新手反而更难上手，如果必须居家健身，参照《训练计划-居家健身》的指导"]
[null,"训练计划",null,null,"健身房三分化/健身房四分化/居家三分化训练计划，详见《训练计划》表格"]

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[]
[null,"增肌方案（体重一个月完全不长 请看表18《增肌-问答汇总》的第1问来调整）"]
[null,"性别","自己输入"]
[null,"身高","自己输入"]
[null,"体重","自己输入"]
[null,"BMI","自己输入","* BMI=体重kg÷身高m÷身高m   正常18.5-24   超重24-28   肥胖大于28"]
[null,"增重速度","每月体重增加，男性一般不超过1kg，女性一般不超过0.5g，肌肉合成速度十分缓慢，即便这种控制着的体重增加，也有相当部分是脂肪"]
[null,"增到何时","如果介意发胖，男性BMI23-24转减脂，女性BMI21-22转减脂；如果不介意发胖，男性BMI24-25转减脂，女性BMI22-23转减脂；但一般不建议增到更高体重了，除非是个人有强烈意愿"]
[null,"调整配额","体重增加10kg，基础代谢才会增加约150大卡，每轮增肌一般增重也就几公斤，对基础代谢的影响很小，所以增肌饮食配额只要开始是能让体重缓长的，后续一般就不用调整了"]
[null,"力训时间","午饭后练， 因此午饭作为练前餐垫肚子，练后吃全天最大的一顿练后餐；力训日全天餐序：①早饭；②午饭=练前餐；③练后餐；④晚饭=其他餐"]
[null,"热量设计 （不用看）","基础数据","基础代谢(a)","自己输入",null," * 多算两次，切勿算错，否则后续会全错！Mifflin-St Jeor方程：男性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92+5；女性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92-161"]
[{"$nulls":3},"无运动总消耗(b=a÷0.7)","自己输入",null," * 在没有力训、有氧的情况下，基础代谢约占人体热量消耗的70%，其余的热量消耗为食物热效应和活动消耗（因为无运动，活动消耗就是日常活动消耗）"]
[{"$nulls":3},"力训消耗(c)","自己输入",null," * 力训的热量消耗建议数据：男性，200大卡（新手）、250大卡（有基础）、300大卡（老手）；女性，100大卡（新手）、150大卡（有基础）、200大卡（老手）"]
[{"$nulls":3},"有氧消耗(d)","自己输入",null," * 如果要做有氧，参考《有氧热量消耗》表的数字填报（注意这是平均到每天的数字，如果是一周有氧消耗，要除以7再填入）"]
[null,null,"平衡热量","力训日(e1=b+c+d)","自己输入",null," * 这是理论上的平衡热量，意即理论上这个饮食热量能让体重不变，力训日因为多了力训的热量消耗，所以力训日的平衡热量高一些"]
[{"$nulls":3},"休息日(e2=b+d)","自己输入"]
[null,null,"应吃热量","力训日(f1=e1×0.84)","自己输入",null," * 干净增肌合适热量盈余取5%或10%，研究表明人们在定量饮食里也会不自觉多吃10-30%热量（取20%），所以增肌的应吃热量计为上述理论平衡热量的1×105%（或110%）×80%=84%（或88%）"]
[{"$nulls":3},"休息日(f2=e2×0.84)","自己输入"]
[null,"饮食总览",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,null,"力训日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量","男性80g 女性70g\n但不要细算脂肪 按下面的文字指导来吃就行","按下面的文字指导"]
[null,null,"休息日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量"]
[null,"运动总览","力训",null,"增肌必须有稳定的力训，保持练3-5次/周，力训长期低于此频率就几乎不会有进步"]
[null,null,"有氧",null,"是否需要有氧，请看视频11分8秒，一般建议：增肌不做有氧；减脂体重80kg以上不做有氧；减脂体重70-80kg先不做有氧，如果饿再加有氧；减脂体重70kg以下每周2小时有氧"]
["HR",{"$nulls":13},"SS"]
[null,"力训日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,"①早饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒",null,null,"脂肪这样吃↓"," 蔬菜不限制↓"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒",null,null,"【推荐模式】早饭吃左侧的蛋黄牛奶+正餐吃大众带油菜+30g坚果=脂肪摄入基本合适 :)","【蔬菜不用定量】蔬菜碳水率很低，为免麻烦不用定量，争取每天都能吃一些"]
[{"$nulls":4},"3.",0,null,null,"3.",0]
[{"$nulls":4},"4.",0,null,null,"4.",0,null,null,"* 所谓吃“大众带油菜”，就是像黄焖鸡、酸菜鱼、鱼香肉丝、小炒牛肉等家常瘦肉菜，不要害怕菜里的油，但必须是瘦肉，高脂肉会导致脂肪超标（下面讲了什么是瘦肉，什么是高脂肉）","* 吃蔬菜的顺序：一般各餐，先吃、多吃蔬菜，后吃碳水，能压制胰岛素，帮助减脂；但力训的练后餐则相反，建议先吃碳水和蛋白质，少吃、后吃蔬菜，避免胰岛素被压制"]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果不吃蛋黄牛奶，请看右边脂肪一列【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0]
[null,"②午饭=练前餐",null,null,0,{"$nulls":3},"蛋白质不用吃",{"$nulls":3},"【脂肪缺乏1】早饭不吃蛋黄牛奶，会比推荐模式少吃约10-20g脂肪摄入，请补吃20g坚果或3个蛋黄","【这些不是蔬菜】红薯（20%）、土豆（18%）、玉米（18%）、山药（13%）、芋头（13%）是碳水主食，括号数字是其碳水率"]
[{"$nulls":4},"1.",0,null,null,"一般就是垫点碳水，不吃蛋白质以免麻烦"]
[{"$nulls":4},"2.",0,null,null,"但如果是吃正餐，也可以搭配吃点蛋白质"]
[null,"* 就是垫点碳水，不是正式“一餐”\n* 只能吃到五六分饱，全饱无法锻炼\n* 吃了就准备开练，不需要专门等待休息",null,null,"3.","香蕉适量（小的20g碳水 大的30g碳水）",{"$nulls":10}," "]
[{"$nulls":4},"4.","饮料适量（脉动30g碳水 瓶装可乐50g碳水）",{"$nulls":6},"【脂肪缺乏2】正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），会比推荐模式少吃约20g脂肪摄入，请补吃30g坚果或4个蛋黄"]
[{"$nulls":4},"5.",0]
[null,"③练后餐",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0,null,null,"——————————————————","——————————————————"]
[{"$nulls":4},"2.",0,null,null,"2.",0,null,null," 脂肪基本不吃↓","  水果必须置换主食↓"]
[null,"* 最好能练完后半小时内开始吃上\n* 本餐如要吃蔬菜，少吃后吃以免压制胰岛素\n* 有时没正餐可吃，可用便携快碳+蛋白粉解决",null,null,"3.",0,null,null,"* 脂肪摄入另一基本来源是吃炒菜时摄入的油，如果正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列【脂肪缺乏2】",{"$nulls":3},"【高脂肉】鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸","【水果要算碳水】水果实质是糖水，糖量可观，糖是碳水的一种形式，所以要计入碳水量来置换碳水那列的主食"]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[{"$nulls":4},"6.",0,{"$nulls":6},"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血","*苹果/橙子/香蕉：20-30g碳水/个；梨子/蓝莓/猕猴桃：碳水率14%；柚子/桃子/葡萄/菠萝：碳水率10%；西瓜/蜜瓜/草莓：碳水率7%"]
[null,"④晚饭=其他餐",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血\n* 这些不是瘦肉：鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸",{"$nulls":3},"【糖油混合物】饼干、蛋糕、点心、糕点、甜品、油条、煎饼、高脂面包、膨化食品等","【置换主食的办法】吃水果的10g碳水=主食少吃30g熟米饭"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0,{"$nulls":6},"* 糖油混合物的脂肪率高达20-40%，一次容易吃两三百克之多，只能偶尔吃点解馋"]
[{"$nulls":4},"5.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.","不吃碳水食物（水果、面包、奶茶、米面）",null,null,"1.",0,null,null,"【个别吸油菜】炒鸡蛋、炒茄子"]
[null,"* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"2.","不吃糖油混合物（饼干、糕点、膨化食品）",null,null,"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料",null,null,"* 食堂外卖的宽油炒鸡蛋，每个鸡蛋的蛋白质只有6g，脂肪或高达20g以上，非常占据脂肪配额"]
[{"$nulls":4},"* 这10%的碳水是用来抵扣本列未计入的牛奶、蔬菜、调料里的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量并不多"]
[]
[null,"力训日合计",null,null,0,{"$nulls":3},0,{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"休息日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":4},"蛋白质",null,null,"脂肪","蔬菜/水果"]
[null,"①早饭（和绿表早饭完全相同）",null,null,0,{"$nulls":3},0,{"$nulls":3},"同上表","同上表"]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒"]
[{"$nulls":4},"3.",0,null,null,"3.",0]
[{"$nulls":4},"4.",0,null,null,"4.",0]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果你不吃蛋黄牛奶，请看右边脂肪一列的【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0]
[null,"②午饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 脂肪摄入另一基本来源是带油菜的用油，如果你的正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列的【脂肪缺乏2】"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"③晚饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 瘦肉脂肪率一般不超过5%，基本只有：①没有白色黄色脂肪层的猪牛羊肉  ②去皮鸡鸭肉 ③鱼虾\n* 这些都不是瘦肉：鸡皮鸭皮、猪大排、糖醋里脊、锅包肉、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"不吃碳水食物（水果、面包、奶茶、米面）",{"$nulls":3},"1.",0]
[null,"\n* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"不吃糖油混合物（饼干、糕点、膨化食品）",{"$nulls":3},"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料"]
[{"$nulls":4},"* 这10%的碳水配额是用来抵扣本列未计入的牛奶、蔬菜、调料的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量其实很少的"]
[]
[null,"休息日合计",null,null,0,{"$nulls":3},0,{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"力训方案"]
[null,"频率",null,null,"增肌必须有稳定的力训，保持练3-5次/周，力训长期低于此频率就几乎不会有进步"]
[null,"分化",null,null,"完全新手：用二分化或三分化；有基础者：用三分化或四分化"]
[null,"场所",null,null,"新手尽量从健身房起步健身，非必要不要居家力训，居家力训对新手反而更难上手，如果必须居家健身，参照《训练计划-居家健身》的指导"]
[null,"训练计划",null,null,"健身房三分化/健身房四分化/居家三分化训练计划，详见《训练计划》表格"]

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[]
[null,"增肌方案（体重一个月完全不长 请看表18《增肌-问答汇总》的第1问来调整）"]
[null,"性别","自己输入"]
[null,"身高","自己输入"]
[null,"体重","自己输入"]
[null,"BMI","自己输入","* BMI=体重kg÷身高m÷身高m   正常18.5-24   超重24-28   肥胖大于28"]
[null,"增重速度","每月体重增加，男性一般不超过1kg，女性一般不超过0.5g，肌肉合成速度十分缓慢，即便这种控制着的体重增加，也有相当部分是脂肪"]
[null,"增到何时","如果介意发胖，男性BMI23-24转减脂，女性BMI21-22转减脂；如果不介意发胖，男性BMI24-25转减脂，女性BMI22-23转减脂；但一般不建议增到更高体重了，除非是个人有强烈意愿"]
[null,"调整配额","体重增加10kg，基础代谢才会增加约150大卡，每轮增肌一般增重也就几公斤，对基础代谢的影响很小，所以增肌饮食配额只要开始是能让体重缓长的，后续一般就不用调整了"]
[null,"力训时间","晚饭前练，因此晚饭作为全天最大一顿的练后餐；力训日全天餐序：①早饭；②午饭=其他餐；③练前餐；④晚饭=练后餐"]
[null,"热量设计 （不用看）","基础数据","基础代谢(a)","自己输入",null," * 多算两次，切勿算错，否则后续会全错！Mifflin-St Jeor方程：男性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92+5；女性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92-161"]
[{"$nulls":3},"无运动总消耗(b=a÷0.7)","自己输入",null," * 在没有力训、有氧的情况下，基础代谢约占人体热量消耗的70%，其余的热量消耗为食物热效应和活动消耗（因为无运动，活动消耗就是日常活动消耗）"]
[{"$nulls":3},"力训消耗(c)","自己输入",null," * 力训的热量消耗建议数据：男性，200大卡（新手）、250大卡（有基础）、300大卡（老手）；女性，100大卡（新手）、150大卡（有基础）、200大卡（老手）"]
[{"$nulls":3},"有氧消耗(d)","自己输入",null," * 如果要做有氧，参考《有氧热量消耗》表的数字填报（注意这是平均到每天的数字，如果是一周有氧消耗，要除以7再填入）"]
[null,null,"平衡热量","力训日(e1=b+c+d)","自己输入",null," * 这是理论上的平衡热量，意即理论上这个饮食热量能让体重不变，力训日因为多了力训的热量消耗，所以力训日的平衡热量高一些"]
[{"$nulls":3},"休息日(e2=b+d)","自己输入"]
[null,null,"应吃热量","力训日(f1=e1×0.84)","自己输入",null," * 干净增肌合适热量盈余取5%或10%，研究表明人们在定量饮食里也会不自觉多吃10-30%热量（取20%），所以增肌的应吃热量计为上述理论平衡热量的1×105%（或110%）×80%=84%（或88%）"]
[{"$nulls":3},"休息日(f2=e2×0.84)","自己输入"]
[null,"饮食总览",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,null,"力训日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量","男性80g 女性70g\n但不要细算脂肪 按下面的文字指导来吃就行","按下面的文字指导"]
[null,null,"休息日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量"]
[null,"运动总览","力训",null,"增肌必须有稳定的力训，保持练3-5次/周，力训长期低于此频率就几乎不会有进步"]
[null,null,"有氧",null,"是否需要有氧，请看视频11分8秒，一般建议：增肌不做有氧；减脂体重80kg以上不做有氧；减脂体重70-80kg先不做有氧，如果饿再加有氧；减脂体重70kg以下每周2小时有氧"]
["HR",{"$nulls":13},"SS"]
[null,"力训日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,"①早饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒",null,null,"脂肪这样吃↓"," 蔬菜不限制↓"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒",null,null,"【推荐模式】早饭吃左侧的蛋黄牛奶+正餐吃大众带油菜+30g坚果=脂肪摄入基本合适 :)","【蔬菜不用定量】蔬菜碳水率很低，为免麻烦不用定量，争取每天都能吃一些"]
[{"$nulls":4},"3.",0,null,null,"3.",0]
[{"$nulls":4},"4.",0,null,null,"4.",0,null,null,"* 所谓吃“大众带油菜”，就是像黄焖鸡、酸菜鱼、鱼香肉丝、小炒牛肉等家常瘦肉菜，不要害怕菜里的油，但必须是瘦肉，高脂肉会导致脂肪超标（下面讲了什么是瘦肉，什么是高脂肉）","* 吃蔬菜的顺序：一般各餐，先吃、多吃蔬菜，后吃碳水，能压制胰岛素，帮助减脂；但力训的练后餐则相反，建议先吃碳水和蛋白质，少吃、后吃蔬菜，避免胰岛素被压制"]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果不吃蛋黄牛奶，请看右边脂肪一列【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0]
[null,"④午饭=其他餐",null,null,0,{"$nulls":3},0,{"$nulls":3},"【脂肪缺乏1】早饭不吃蛋黄牛奶，会比推荐模式少吃约10-20g脂肪摄入，请补吃20g坚果或3个蛋黄","【这些不是蔬菜】红薯（20%）、土豆（18%）、玉米（18%）、山药（13%）、芋头（13%）是碳水主食，括号数字是其碳水率"]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 脂肪摄入另一基本来源是吃炒菜时摄入的油，如果正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列【脂肪缺乏2】"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0,{"$nulls":6},"【脂肪缺乏2】正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），会比推荐模式少吃约20g脂肪摄入，请补吃30g坚果或4个蛋黄"]
[{"$nulls":4},"5.",0]
[null,"③练前餐",null,null,0,{"$nulls":3},"蛋白质不用吃"]
[{"$nulls":4},"1.",0,null,null,"一般就是垫点碳水，不吃蛋白质以免麻烦",{"$nulls":3},"——————————————————","——————————————————"]
[{"$nulls":4},"2.",0,null,null,"但如果是吃正餐，也可以搭配吃点蛋白质",{"$nulls":3}," 脂肪基本不吃↓","  水果必须置换主食↓"]
[null,"* 就是垫点碳水，不是正式“一餐”\n* 只能吃到五六分饱，全饱无法锻炼\n* 吃了就准备开练，不需要专门等待休息",null,null,"3.","香蕉适量（小的20g碳水 大的30g碳水）",{"$nulls":6},"【高脂肉】鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸","【水果要算碳水】水果实质是糖水，糖量可观，糖是碳水的一种形式，所以要计入碳水量来置换碳水那列的主食"]
[{"$nulls":4},"4.","饮料适量（脉动30g碳水 瓶装可乐50g碳水）"]
[{"$nulls":4},"5.",0]
[null,"④晚饭=练后餐",null,null,0,{"$nulls":3},0,{"$nulls":3},"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血","*苹果/橙子/香蕉：20-30g碳水/个；梨子/蓝莓/猕猴桃：碳水率14%；柚子/桃子/葡萄/菠萝：碳水率10%；西瓜/蜜瓜/草莓：碳水率7%"]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"2.",0]
[null,"* 最好能练完后半小时内开始吃上\n* 本餐如要吃蔬菜，少吃后吃以免压制胰岛素\n* 有时没正餐可吃，可用便携快碳+蛋白粉解决",null,null,"3.",0,null,null,"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血\n* 这些不是瘦肉：鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸",{"$nulls":3},"【糖油混合物】饼干、蛋糕、点心、糕点、甜品、油条、煎饼、高脂面包、膨化食品等","【置换主食的办法】吃水果的10g碳水=主食少吃30g熟米饭"]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0,{"$nulls":6},"* 糖油混合物的脂肪率高达20-40%，一次容易吃两三百克之多，只能偶尔吃点解馋"]
[{"$nulls":4},"6.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.","不吃碳水食物（水果、面包、奶茶、米面）",null,null,"1.",0,null,null,"【个别吸油菜】炒鸡蛋、炒茄子"]
[null,"* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"2.","不吃糖油混合物（饼干、糕点、膨化食品）",null,null,"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料",null,null,"* 食堂外卖的宽油炒鸡蛋，每个鸡蛋的蛋白质只有6g，脂肪或高达20g以上，非常占据脂肪配额"]
[{"$nulls":4},"* 这10%的碳水是用来抵扣本列未计入的牛奶、蔬菜、调料里的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量并不多"]
[]
[null,"力训日合计",null,null,0,{"$nulls":3},0,{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"休息日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":4},"蛋白质",null,null,"脂肪","蔬菜/水果"]
[null,"①早饭（和绿表早饭完全相同）",null,null,0,{"$nulls":3},0,{"$nulls":3},"同上表","同上表"]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒"]
[{"$nulls":4},"3.",0,null,null,"3.",0]
[{"$nulls":4},"4.",0,null,null,"4.",0]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果你不吃蛋黄牛奶，请看右边脂肪一列的【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0]
[null,"②午饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 脂肪摄入另一基本来源是带油菜的用油，如果你的正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列的【脂肪缺乏2】"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"③晚饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 瘦肉脂肪率一般不超过5%，基本只有：①没有白色黄色脂肪层的猪牛羊肉  ②去皮鸡鸭肉 ③鱼虾\n* 这些都不是瘦肉：鸡皮鸭皮、猪大排、糖醋里脊、锅包肉、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"不吃碳水食物（水果、面包、奶茶、米面）",{"$nulls":3},"1.",0]
[null,"\n* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"不吃糖油混合物（饼干、糕点、膨化食品）",{"$nulls":3},"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料"]
[{"$nulls":4},"* 这10%的碳水配额是用来抵扣本列未计入的牛奶、蔬菜、调料的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量其实很少的"]
[]
[null,"休息日合计",null,null,0,{"$nulls":3},0,{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"力训方案"]
[null,"频率",null,null,"增肌必须有稳定的力训，保持练3-5次/周，力训长期低于此频率就几乎不会有进步"]
[null,"分化",null,null,"完全新手：用二分化或三分化；有基础者：用三分化或四分化"]
[null,"场所",null,null,"新手尽量从健身房起步健身，非必要不要居家力训，居家力训对新手反而更难上手，如果必须居家健身，参照《训练计划-居家健身》的指导"]
[null,"训练计划",null,null,"健身房三分化/健身房四分化/居家三分化训练计划，详见《训练计划》表格"]

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[]
[null,"增肌方案（体重一个月完全不长 请看表18《增肌-问答汇总》的第1问来调整）"]
[null,"性别","自己输入"]
[null,"身高","自己输入"]
[null,"体重","自己输入"]
[null,"BMI","自己输入","* BMI=体重kg÷身高m÷身高m   正常18.5-24   超重24-28   肥胖大于28"]
[null,"增重速度","每月体重增加，男性一般不超过1kg，女性一般不超过0.5g，肌肉合成速度十分缓慢，即便这种控制着的体重增加，也有相当部分是脂肪"]
[null,"增到何时","如果介意发胖，男性BMI23-24转减脂，女性BMI21-22转减脂；如果不介意发胖，男性BMI24-25转减脂，女性BMI22-23转减脂；但一般不建议增到更高体重了，除非是个人有强烈意愿"]
[null,"调整配额","体重增加10kg，基础代谢才会增加约150大卡，每轮增肌一般增重也就几公斤，对基础代谢的影响很小，所以增肌饮食配额只要开始是能让体重缓长的，后续一般就不用调整了"]
[null,"力训时间","晚饭后练，因此晚饭作为练前餐垫肚子，练后吃全天最大一顿的练后餐；力训日全天餐序：①早饭；②午饭=其他餐；③晚饭=练前餐；④练后餐"]
[null,"热量设计 （不用看）","基础数据","基础代谢(a)","自己输入",null," * 多算两次，切勿算错，否则后续会全错！Mifflin-St Jeor方程：男性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92+5；女性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92-161"]
[{"$nulls":3},"无运动总消耗(b=a÷0.7)","自己输入",null," * 在没有力训、有氧的情况下，基础代谢约占人体热量消耗的70%，其余的热量消耗为食物热效应和活动消耗（因为无运动，活动消耗就是日常活动消耗）"]
[{"$nulls":3},"力训消耗(c)","自己输入",null," * 力训的热量消耗建议数据：男性，200大卡（新手）、250大卡（有基础）、300大卡（老手）；女性，100大卡（新手）、150大卡（有基础）、200大卡（老手）"]
[{"$nulls":3},"有氧消耗(d)","自己输入",null," * 如果要做有氧，参考《有氧热量消耗》表的数字填报（注意这是平均到每天的数字，如果是一周有氧消耗，要除以7再填入）"]
[null,null,"平衡热量","力训日(e1=b+c+d)","自己输入",null," * 这是理论上的平衡热量，意即理论上这个饮食热量能让体重不变，力训日因为多了力训的热量消耗，所以力训日的平衡热量高一些"]
[{"$nulls":3},"休息日(e2=b+d)","自己输入"]
[null,null,"应吃热量","力训日(f1=e1×0.84)","自己输入",null," * 干净增肌合适热量盈余取5%或10%，研究表明人们在定量饮食里也会不自觉多吃10-30%热量（取20%），所以增肌的应吃热量计为上述理论平衡热量的1×105%（或110%）×80%=84%（或88%）"]
[{"$nulls":3},"休息日(f2=e2×0.84)","自己输入"]
[null,"饮食总览",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,null,"力训日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量","男性80g 女性70g\n但不要细算脂肪 按下面的文字指导来吃就行","按下面的文字指导"]
[null,null,"休息日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量"]
[null,"运动总览","力训",null,"增肌必须有稳定的力训，保持练3-5次/周，力训长期低于此频率就几乎不会有进步"]
[null,null,"有氧",null,"是否需要有氧，请看视频11分8秒，一般建议：增肌不做有氧；减脂体重80kg以上不做有氧；减脂体重70-80kg先不做有氧，如果饿再加有氧；减脂体重70kg以下每周2小时有氧"]
["HR",{"$nulls":13},"SS"]
[null,"力训日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,"①早饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒",null,null,"脂肪这样吃↓"," 蔬菜不限制↓"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒",null,null,"【推荐模式】早饭吃左侧的蛋黄牛奶+正餐吃大众带油菜+30g坚果=脂肪摄入基本合适 :)","【蔬菜不用定量】蔬菜碳水率很低，为免麻烦不用定量，争取每天都能吃一些"]
[{"$nulls":4},"3.",0,null,null,"3.",0]
[{"$nulls":4},"4.",0,null,null,"4.",0,null,null,"* 所谓吃“大众带油菜”，就是像黄焖鸡、酸菜鱼、鱼香肉丝、小炒牛肉等家常瘦肉菜，不要害怕菜里的油，但必须是瘦肉，高脂肉会导致脂肪超标（下面讲了什么是瘦肉，什么是高脂肉）","* 吃蔬菜的顺序：一般各餐，先吃、多吃蔬菜，后吃碳水，能压制胰岛素，帮助减脂；但力训的练后餐则相反，建议先吃碳水和蛋白质，少吃、后吃蔬菜，避免胰岛素被压制"]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果不吃蛋黄牛奶，请看右边脂肪一列【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0]
[null,"④午饭=其他餐",null,null,0,{"$nulls":3},0,{"$nulls":3},"【脂肪缺乏1】早饭不吃蛋黄牛奶，会比推荐模式少吃约10-20g脂肪摄入，请补吃20g坚果或3个蛋黄","【这些不是蔬菜】红薯（20%）、土豆（18%）、玉米（18%）、山药（13%）、芋头（13%）是碳水主食，括号数字是其碳水率"]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 脂肪摄入另一基本来源是吃炒菜时摄入的油，如果正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列【脂肪缺乏2】"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0,{"$nulls":6},"【脂肪缺乏2】正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），会比推荐模式少吃约20g脂肪摄入，请补吃30g坚果或4个蛋黄"]
[{"$nulls":4},"5.",0]
[null,"③晚饭=练前餐",null,null,0,{"$nulls":3},"蛋白质不用吃"]
[{"$nulls":4},"1.",0,null,null,"一般就是垫点碳水，不吃蛋白质以免麻烦",{"$nulls":3},"——————————————————","——————————————————"]
[{"$nulls":4},"2.",0,null,null,"但如果是吃正餐，也可以搭配吃点蛋白质",{"$nulls":3}," 脂肪基本不吃↓","  水果必须置换主食↓"]
[null,"* 就是垫点碳水，不是正式“一餐”\n* 只能吃到五六分饱，全饱无法锻炼\n* 吃了就准备开练，不需要专门等待休息",null,null,"3.","香蕉适量（小的20g碳水 大的30g碳水）",{"$nulls":6},"【高脂肉】鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸","【水果要算碳水】水果实质是糖水，糖量可观，糖是碳水的一种形式，所以要计入碳水量来置换碳水那列的主食"]
[{"$nulls":4},"4.","饮料适量（脉动30g碳水 瓶装可乐50g碳水）"]
[{"$nulls":4},"5.",0]
[null,"④练后餐",null,null,0,{"$nulls":3},0,{"$nulls":3},"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血","*苹果/橙子/香蕉：20-30g碳水/个；梨子/蓝莓/猕猴桃：碳水率14%；柚子/桃子/葡萄/菠萝：碳水率10%；西瓜/蜜瓜/草莓：碳水率7%"]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"2.",0]
[null,"* 最好能练完后半小时内开始吃上\n* 本餐如要吃蔬菜，少吃后吃以免压制胰岛素\n* 有时没正餐可吃，可用便携快碳+蛋白粉解决",null,null,"3.",0,null,null,"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血\n* 这些不是瘦肉：鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸",{"$nulls":3},"【糖油混合物】饼干、蛋糕、点心、糕点、甜品、油条、煎饼、高脂面包、膨化食品等","【置换主食的办法】吃水果的10g碳水=主食少吃30g熟米饭"]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0,{"$nulls":6},"* 糖油混合物的脂肪率高达20-40%，一次容易吃两三百克之多，只能偶尔吃点解馋"]
[{"$nulls":4},"6.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.","不吃碳水食物（水果、面包、奶茶、米面）",null,null,"1.",0,null,null,"【个别吸油菜】炒鸡蛋、炒茄子"]
[null,"* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"2.","不吃糖油混合物（饼干、糕点、膨化食品）",null,null,"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料",null,null,"* 食堂外卖的宽油炒鸡蛋，每个鸡蛋的蛋白质只有6g，脂肪或高达20g以上，非常占据脂肪配额"]
[{"$nulls":4},"* 这10%的碳水是用来抵扣本列未计入的牛奶、蔬菜、调料里的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量并不多"]
[]
[null,"力训日合计",null,null,0,{"$nulls":3},0,{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"休息日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":4},"蛋白质",null,null,"脂肪","蔬菜/水果"]
[null,"①早饭（和绿表早饭完全相同）",null,null,0,{"$nulls":3},0,{"$nulls":3},"同上表","同上表"]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒"]
[{"$nulls":4},"3.",0,null,null,"3.",0]
[{"$nulls":4},"4.",0,null,null,"4.",0]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果你不吃蛋黄牛奶，请看右边脂肪一列的【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0]
[null,"②午饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 脂肪摄入另一基本来源是带油菜的用油，如果你的正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列的【脂肪缺乏2】"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"③晚饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 瘦肉脂肪率一般不超过5%，基本只有：①没有白色黄色脂肪层的猪牛羊肉  ②去皮鸡鸭肉 ③鱼虾\n* 这些都不是瘦肉：鸡皮鸭皮、猪大排、糖醋里脊、锅包肉、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"不吃碳水食物（水果、面包、奶茶、米面）",{"$nulls":3},"1.",0]
[null,"\n* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"不吃糖油混合物（饼干、糕点、膨化食品）",{"$nulls":3},"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料"]
[{"$nulls":4},"* 这10%的碳水配额是用来抵扣本列未计入的牛奶、蔬菜、调料的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量其实很少的"]
[]
[null,"休息日合计",null,null,0,{"$nulls":3},0,{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"力训方案"]
[null,"频率",null,null,"增肌必须有稳定的力训，保持练3-5次/周，力训长期低于此频率就几乎不会有进步"]
[null,"分化",null,null,"完全新手：用二分化或三分化；有基础者：用三分化或四分化"]
[null,"场所",null,null,"新手尽量从健身房起步健身，非必要不要居家力训，居家力训对新手反而更难上手，如果必须居家健身，参照《训练计划-居家健身》的指导"]
[null,"训练计划",null,null,"健身房三分化/健身房四分化/居家三分化训练计划，详见《训练计划》表格"]

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[]
[null,"增肌方案（体重一个月完全不长 请看表18《增肌-问答汇总》的第1问来调整）"]
[null,"性别","自己输入"]
[null,"身高","自己输入"]
[null,"体重","自己输入"]
[null,"BMI","自己输入","* BMI=体重kg÷身高m÷身高m   正常18.5-24   超重24-28   肥胖大于28"]
[null,"增重速度","每月体重增加，男性一般不超过1kg，女性一般不超过0.5g，肌肉合成速度十分缓慢，即便这种控制着的体重增加，也有相当部分是脂肪"]
[null,"增到何时","如果介意发胖，男性BMI23-24转减脂，女性BMI21-22转减脂；如果不介意发胖，男性BMI24-25转减脂，女性BMI22-23转减脂；但一般不建议增到更高体重了，除非是个人有强烈意愿"]
[null,"调整配额","体重增加10kg，基础代谢才会增加约150大卡，每轮增肌一般增重也就几公斤，对基础代谢的影响很小，所以增肌饮食配额只要开始是能让体重缓长的，后续一般就不用调整了"]
[null,"力训时间","夜里练，因此白天要节约饮食配额，夜里练完吃全天最大一顿的练后餐；力训日全天餐序：①早饭；②午饭=其他餐；③晚饭=其他餐；④练后餐（如果练后餐离睡觉时间很近，则不宜在这种很晚的时间点锻炼）"]
[null,"热量设计 （不用看）","基础数据","基础代谢(a)","自己输入",null," * 多算两次，切勿算错，否则后续会全错！Mifflin-St Jeor方程：男性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92+5；女性基础代谢=体重kg×9.99+身高cm×6.25-年龄×4.92-161"]
[{"$nulls":3},"无运动总消耗(b=a÷0.7)","自己输入",null," * 在没有力训、有氧的情况下，基础代谢约占人体热量消耗的70%，其余的热量消耗为食物热效应和活动消耗（因为无运动，活动消耗就是日常活动消耗）"]
[{"$nulls":3},"力训消耗(c)","自己输入",null," * 力训的热量消耗建议数据：男性，200大卡（新手）、250大卡（有基础）、300大卡（老手）；女性，100大卡（新手）、150大卡（有基础）、200大卡（老手）"]
[{"$nulls":3},"有氧消耗(d)","自己输入",null," * 如果要做有氧，参考《有氧热量消耗》表的数字填报（注意这是平均到每天的数字，如果是一周有氧消耗，要除以7再填入）"]
[null,null,"平衡热量","力训日(e1=b+c+d)","自己输入",null," * 这是理论上的平衡热量，意即理论上这个饮食热量能让体重不变，力训日因为多了力训的热量消耗，所以力训日的平衡热量高一些"]
[{"$nulls":3},"休息日(e2=b+d)","自己输入"]
[null,null,"应吃热量","力训日(f1=e1×0.84)","自己输入",null," * 干净增肌合适热量盈余取5%或10%，研究表明人们在定量饮食里也会不自觉多吃10-30%热量（取20%），所以增肌的应吃热量计为上述理论平衡热量的1×105%（或110%）×80%=84%（或88%）"]
[{"$nulls":3},"休息日(f2=e2×0.84)","自己输入"]
[null,"饮食总览",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,null,"力训日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量","男性80g 女性70g\n但不要细算脂肪 按下面的文字指导来吃就行","按下面的文字指导"]
[null,null,"休息日",null,"输入配额",null,"输入体重","相乘得出总量","输入配额",null,"输入体重","相乘得出总量"]
[null,"运动总览","力训",null,"增肌必须有稳定的力训，保持练3-5次/周，力训长期低于此频率就几乎不会有进步"]
[null,null,"有氧",null,"是否需要有氧，请看视频11分8秒，一般建议：增肌不做有氧；减脂体重80kg以上不做有氧；减脂体重70-80kg先不做有氧，如果饿再加有氧；减脂体重70kg以下每周2小时有氧"]
["HR",{"$nulls":13},"SS"]
[null,"力训日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":3},"蛋白质",{"$nulls":3},"脂肪","蔬菜/水果"]
[null,"①早饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒",null,null,"脂肪这样吃↓"," 蔬菜不限制↓"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒",null,null,"【推荐模式】早饭吃左侧的蛋黄牛奶+正餐吃大众带油菜+30g坚果=脂肪摄入基本合适 :)","【蔬菜不用定量】蔬菜碳水率很低，为免麻烦不用定量，争取每天都能吃一些"]
[{"$nulls":4},"3.",0,null,null,"3.",0]
[{"$nulls":4},"4.",0,null,null,"4.",0,null,null,"* 所谓吃“大众带油菜”，就是像黄焖鸡、酸菜鱼、鱼香肉丝、小炒牛肉等家常瘦肉菜，不要害怕菜里的油，但必须是瘦肉，高脂肉会导致脂肪超标（下面讲了什么是瘦肉，什么是高脂肉）","* 吃蔬菜的顺序：一般各餐，先吃、多吃蔬菜，后吃碳水，能压制胰岛素，帮助减脂；但力训的练后餐则相反，建议先吃碳水和蛋白质，少吃、后吃蔬菜，避免胰岛素被压制"]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果不吃蛋黄牛奶，请看右边脂肪一列【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0]
[null,"④午饭=其他餐",null,null,0,{"$nulls":3},0,{"$nulls":3},"【脂肪缺乏1】早饭不吃蛋黄牛奶，会比推荐模式少吃约10-20g脂肪摄入，请补吃20g坚果或3个蛋黄","【这些不是蔬菜】红薯（20%）、土豆（18%）、玉米（18%）、山药（13%）、芋头（13%）是碳水主食，括号数字是其碳水率"]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 脂肪摄入另一基本来源是吃炒菜时摄入的油，如果正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列【脂肪缺乏2】"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0,{"$nulls":6},"【脂肪缺乏2】正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），会比推荐模式少吃约20g脂肪摄入，请补吃30g坚果或4个蛋黄"]
[{"$nulls":4},"5.",0]
[null,"③晚饭=其他餐",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0,null,null,"——————————————————","——————————————————"]
[{"$nulls":4},"2.",0,null,null,"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血\n* 这些不是瘦肉：鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸",{"$nulls":3}," 脂肪基本不吃↓","  水果必须置换主食↓"]
[{"$nulls":4},"3.",0,{"$nulls":6},"【高脂肉】鸡鸭的皮、猪大排、糖醋里脊、锅包肉、炸鸡、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸","【水果要算碳水】水果实质是糖水，糖量可观，糖是碳水的一种形式，所以要计入碳水量来置换碳水那列的主食"]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"④练后餐",null,null,0,{"$nulls":3},0,{"$nulls":3},"* 瘦肉只有：①没有白色脂肪层的猪牛羊肉  ②去皮的鸡鸭肉 ③鱼虾贝 ④肝肾肚血","*苹果/橙子/香蕉：20-30g碳水/个；梨子/蓝莓/猕猴桃：碳水率14%；柚子/桃子/葡萄/菠萝：碳水率10%；西瓜/蜜瓜/草莓：碳水率7%"]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"2.",0]
[null,"* 最好能练完后半小时内开始吃上\n* 本餐如要吃蔬菜，少吃后吃以免压制胰岛素\n* 有时没正餐可吃，可用便携快碳+蛋白粉解决\n* 考虑到接近睡觉时间，这个时间的练后餐配额稍降",null,null,"3.",0,{"$nulls":6},"【糖油混合物】饼干、蛋糕、点心、糕点、甜品、油条、煎饼、高脂面包、膨化食品等","【置换主食的办法】吃水果的10g碳水=主食少吃30g熟米饭"]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0,{"$nulls":6},"* 糖油混合物的脂肪率高达20-40%，一次容易吃两三百克之多，只能偶尔吃点解馋"]
[{"$nulls":4},"6.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.","不吃碳水食物（水果、面包、奶茶、米面）",null,null,"1.",0,null,null,"【个别吸油菜】炒鸡蛋、炒茄子"]
[null,"* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"2.","不吃糖油混合物（饼干、糕点、膨化食品）",null,null,"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料",null,null,"* 食堂外卖的宽油炒鸡蛋，每个鸡蛋的蛋白质只有6g，脂肪或高达20g以上，非常占据脂肪配额"]
[{"$nulls":4},"* 这10%的碳水是用来抵扣本列未计入的牛奶、蔬菜、调料里的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量并不多"]
[]
[null,"力训日合计",null,null,0,{"$nulls":3},0,{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"休息日饮食"]
[null,"* 食物的123456是任选一种，不是都吃，每种食物互相等价，碳水或蛋白质的量是相同的       * 食物重量我已给你算好，你在初期必须用食物称定量饮食，建立饮食习惯后就不用了"]
[null,"餐序",null,null,"碳水",{"$nulls":4},"蛋白质",null,null,"脂肪","蔬菜/水果"]
[null,"①早饭（和绿表早饭完全相同）",null,null,0,{"$nulls":3},0,{"$nulls":3},"同上表","同上表"]
[{"$nulls":4},"1.",0,null,null,"1.","鸡蛋+牛奶，数量参考视频25分30秒"]
[{"$nulls":4},"2.",0,null,null,"2.","鸡蛋，数量参考视频25分30秒"]
[{"$nulls":4},"3.",0,null,null,"3.",0]
[{"$nulls":4},"4.",0,null,null,"4.",0]
[{"$nulls":4},"5.",0,null,null,"* 脂肪摄入一个基本来源是早饭的蛋黄牛奶，如果你不吃蛋黄牛奶，请看右边脂肪一列的【脂肪缺乏1】"]
[{"$nulls":4},"6.",0]
[{"$nulls":4},"7.",0]
[null,"②午饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 脂肪摄入另一基本来源是带油菜的用油，如果你的正餐吃低油无油菜（卤肉、炖肉、清炒、清炖、轻食、水煮），请看右边脂肪一列的【脂肪缺乏2】"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"③晚饭",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"1.",0,null,null,"1.",0]
[{"$nulls":4},"2.",0,null,null,"* 瘦肉脂肪率一般不超过5%，基本只有：①没有白色黄色脂肪层的猪牛羊肉  ②去皮鸡鸭肉 ③鱼虾\n* 这些都不是瘦肉：鸡皮鸭皮、猪大排、糖醋里脊、锅包肉、烤肉、午餐肉、肥牛、肥羊、排骨、牛排、肉肠、肉饼、肉馅、肉丸"]
[{"$nulls":4},"3.",0]
[{"$nulls":4},"4.",0]
[{"$nulls":4},"5.",0]
[null,"⑤零食/夜宵",null,null,0,{"$nulls":3},0]
[{"$nulls":4},"不吃碳水食物（水果、面包、奶茶、米面）",{"$nulls":3},"1.",0]
[null,"\n* 如果不吃零食/夜宵，请看右边红字的指导",null,null,"不吃糖油混合物（饼干、糕点、膨化食品）",{"$nulls":3},"2.","其他可选：乳制品、鸡蛋、蔬菜、无糖饮料"]
[{"$nulls":4},"* 这10%的碳水配额是用来抵扣本列未计入的牛奶、蔬菜、调料的碳水，所以不另外吃含碳水的食物了",{"$nulls":3},"* 你不吃零食夜宵也可以，就把这上面这点蛋白质配额给其他几餐，量其实很少的"]
[]
[null,"休息日合计",null,null,0,{"$nulls":3},0,{"$nulls":3},"要点：脂肪配额有限 用来吃炒菜和蛋奶","要点：蔬菜任意吃 水果要算碳水"]
["HR",{"$nulls":13},"SS"]
[null,"力训方案"]
[null,"频率",null,null,"增肌必须有稳定的力训，保持练3-5次/周，力训长期低于此频率就几乎不会有进步"]
[null,"分化",null,null,"完全新手：用二分化或三分化；有基础者：用三分化或四分化"]
[null,"场所",null,null,"新手尽量从健身房起步健身，非必要不要居家力训，居家力训对新手反而更难上手，如果必须居家健身，参照《训练计划-居家健身》的指导"]
[null,"训练计划",null,null,"健身房三分化/健身房四分化/居家三分化训练计划，详见《训练计划》表格"]

{"sheet":"lower limb cycle ergometer","index":23,"n_rows":57,"n_cols":17,"rows_kept":57}
["Grouping","Glycolysis 1","Aerobic Oxidation 1","Phosphagen 1","Total Energy Supply 1","Glycolysis Ratio 1","Aerobic Ratio 1","Phosphagen Ratio 1","Anaerobic Ratio 1","Glycolysis2","Aerobic Oxidation2","Phosphagen2","Total Energy Supply2","Glycolysis Ratio2","Aerobic Ratio2","Phosphagen Ratio2","Anaerobic Ratio2"]
["Upper-limb group",34.30537054285,81.1342543345497,29.4222845447299,144.86190942213,23.6814292174513,56.0079973115109,20.3105734710378,43.9920026884891,55.662365655312,111.701556024954,35.6114782317836,202.975399912049,27.423207777608,55.0320659909304,17.5447262314617,44.9679340090696]
["Upper-limb group",30.839249697125,79.1046534896423,28.0638460970598,138.007749283827,22.3460275652354,57.3189939696469,20.3349784651177,42.6810060303531,52.2855789756,114.369673976111,39.5300716446075,206.185324596318,25.3585356173956,55.4693570941726,19.1721072884318,44.5306429058273]
["Upper-limb group",25.34695631,60.101828242328,27.0358187707131,112.484603323041,22.5337117802753,53.4311598803646,24.0351283393602,46.5688401196354,44.172847237605,109.890290538824,35.88822657179,189.951364348219,23.2548196688008,57.8518037582362,18.893376572963,42.1481962417638]
["Upper-limb group",30.1638588499917,73.2969118577566,28.1739831375009,131.634753845249,22.9148138837655,55.6820366329131,21.4031494833215,44.3179633670869,50.706930622839,102.178822987898,37.009925482727,189.895679093464,26.7025194385186,53.8078714985437,19.4896090629378,46.1921285014564]
["Upper-limb group",42.325691475375,150.118153714678,45.3895557677275,237.833400957781,17.7963613625861,63.1190375742584,19.0846010631555,36.8809624257416,51.7967340462,188.002922856495,79.9494967432675,319.749153645962,16.1991778416249,58.7970040617084,25.0038180966666,41.2029959382916]
["Upper-limb group",40.117309155,68.2181829706413,50.6222067684067,158.957698894048,25.2377264103074,42.9159351483262,31.8463384413664,57.0840648516738,53.797272843732,152.317954151942,59.9066806373819,266.021907633056,20.2228731168783,57.2576730642973,22.5194538188245,42.7423269357027]
["Upper-limb group",35.13529449045,130.490074121,45.041261314835,210.666629926285,16.6781490275628,61.9415016828532,21.380349289584,38.0584983171468,45.50457244707,158.240475326545,60.4230831296008,264.168130903216,17.2256101792012,59.9014251967131,22.8729646240856,40.0985748032869]
["Upper-limb group",53.19686988,132.474621719223,46.5226540216451,232.194145620868,22.9105129837601,57.0533858056571,20.0361012105827,42.9466141943429,68.773184512725,157.355112308104,71.1488276654261,297.277124486255,23.1343681864444,52.932129433114,23.9335023804415,47.0678705668859]
["Upper-limb group",53.653489659,133.139390135024,37.323844366043,224.116724160067,23.9399758585977,59.4062717246992,16.6537524167031,40.5937282753008,72.259652377572,174.352066652644,69.2157472234032,315.827466253619,22.8794706282908,55.2048460891727,21.9156832825365,44.7951539108274]
["Upper-limb group",42.885730931965,123.050742517713,53.9799044477315,219.91637789741,19.5009263711914,55.9534236122769,24.5456500165317,44.0465763877231,56.2862832454598,175.167902554086,66.9887670798159,298.442952879362,18.8599806771823,58.6939315752225,22.4460877475953,41.3060684247775]
["Upper-limb group",38.12234,121.839331178804,39.73113,199.692801178804,19.0904928845509,61.0133817842085,19.8961253312406,38.9866182157915,47.33833224,181.447800658883,51.5432874,280.329420298883,16.8866800314889,64.7266349944384,18.3866849740727,35.2733650055616]
["Upper-limb group",43.3134553,106.33220198873,45.32143,194.96708728873,22.2157780076267,54.5385395388613,23.2456824535121,45.4614604611388,54.44063593,152.963997638249,54.8608242,262.265457768249,20.757836885293,58.324111356447,20.9180517582601,41.675888643553]
[null,{"$f":"AVERAGE(B2:B13)","v":39.1171346909797},104.941695522507,39.7189932696994,183.777823483187,21.5704921127426,56.531805388798,21.8977024984594,43.468194611202,54.4186991778429,148.165714639561,55.1730346674836,257.757448484888,21.5754233373939,57.3332378427497,21.0913388198564,42.6667621572503]
[null,{"$f":"STDEVP(B2:B13)","v":8.32141440103452},29.5200138525567,9.13858254616555,42.158304219562,2.54427783792868,5.01834367262462,3.65980836253463,5.01834367262462,8.11143714585372,29.4213125121137,14.7148180353623,46.4893082008952,3.66773691244458,3.04967095980654,2.27518583144124,3.04967095980654]
["Lower-limb group",21.3312579383,94.9880687815904,24.6905978466178,141.009924566508,15.1274869509195,67.3626832108464,17.5098298382341,32.6373167891536,29.20797064929,101.508907626108,40.5858514240244,171.302729699422,17.0504992538881,59.2570286557729,23.6924720903389,40.7429713442271]
["Lower-limb group",25.24055688,82.8042166297762,35.7801342845561,143.824907794332,17.5495032585689,57.5729321851436,24.8775645562876,42.4270678148564,27.084942837012,90.3509425322781,44.5921093607094,162.027994729999,16.7162118386677,55.7625505906169,27.5212375707154,44.2374494093831]
["Lower-limb group",27.28590740915,89.9635857361833,27.7353660655869,144.98485921092,18.8198323312196,62.0503314799972,19.1298361887832,37.9496685200028,28.146456743151,96.7571934278305,42.5889803923669,167.492630563348,16.8045941176532,57.7680302126698,25.427375669677,42.2319697873302]
["Lower-limb group",26.13214,72.8992370032566,31.6986076,130.729984603257,19.9894003501237,55.7632108842462,24.2473887656301,44.2367891157538,29.8652202,82.2104869545715,40.5492229,152.624930054571,19.5677208103038,53.8643896021291,26.5678895875671,46.1356103978709]
["Lower-limb group",33.40255201185,99.4321258832741,42.4869742446191,175.321652139743,19.0521544853033,56.7141164081776,24.2337291065191,43.2858835918224,39.701388870732,159.150517539875,47.2289812832552,246.080887693862,16.1334710886295,64.6740667393344,19.1924621720361,35.3259332606656]
["Lower-limb group",36.1107328726,114.33784711922,53.6879836201608,204.136563611981,17.6894977723044,56.0104692153784,26.3000330123172,43.9895307846216,41.53734188175,121.068479881571,60.3510687020109,222.956890465332,18.6302122329827,54.3012954786415,27.0684922883759,45.6987045213585]
["Lower-limb group",40.90585604215,113.326347724053,37.1789511538731,191.411154920076,21.3706751099382,59.2057175410559,19.4236073490059,40.7942824589441,43.155024253701,114.343644058452,45.4049561631981,202.903624475351,21.2687301004539,56.3536725152697,22.3775973842764,43.6463274847303]
["Lower-limb group",35.2212109825,85.9991535644045,39.7834138413909,161.003778388295,21.8760151687598,53.4143697901294,24.7096150411108,46.5856302098706,40.301224880742,132.914954429541,51.1580669863877,224.374246296671,17.9616090286294,59.2380616863662,22.8003292850044,40.7619383136337]
["Lower-limb group",42.5084471755,123.797912302589,36.2186392146397,202.524998692729,20.9892346376428,61.1272253310395,17.8835400313176,38.8727746689605,43.61102670672,130.051352143199,47.0557053121439,220.718084162063,19.7587011831339,58.9219286842434,21.3193701326227,41.0780713157566]
["Lower-limb group",46.5646370029,93.2665344681322,49.2680717361777,189.09924320721,24.6244438703944,49.3214742091449,26.0540819204607,50.6785257908551,54.61837536282,127.087580661227,54.3828171591341,236.088773183182,23.1346771074292,53.830421052093,23.0349018404778,46.169578947907]
["Lower-limb group",41.4314317203,100.418010584946,38.7567082640695,180.606150569315,22.9402108342922,55.6005486349182,21.4592405307897,44.3994513650818,46.32470103477,106.759254449181,50.719261235639,203.80321671959,22.7301127923351,52.3834982428513,24.8863889648135,47.6165017571486]
["Lower-limb group",49.78908,127.710257411223,41.78098,219.280317411223,22.7056767282168,58.2406387034383,19.0536845683449,41.7593612965617,46.699218555,122.824193752831,59.12107915,228.644491457831,20.4243794623029,53.7184136690577,25.8572068686395,46.2815863309423]
[null,{"$f":"AVERAGE(B16:B27)","v":35.4936508362708},99.911941434054,38.2555356559743,173.661127926299,20.2278442914736,57.698643132793,22.0735125757334,42.301356867207,39.187740997974,115.418958954722,48.6448416724058,203.251541625102,19.1817432513674,56.6727797607538,24.1454769878787,43.3272202392462]
[null,{"$f":"STDEVP(B16:B27)","v":8.69010240617496},16.1119190018857,7.8605885166439,27.7327968769074,2.5897373891821,4.35091899786881,3.1817109384232,4.35091899786881,8.37996101731085,20.4219718088688,6.38319746767434,30.631240057199,2.27220325809672,3.33147125890948,2.41216952294742,3.33147125890948]
["Whole-body group",38.38142180565,80.6364998523051,36.7410252582095,155.758946916165,24.6415519400682,51.7700597293501,23.5883883305817,48.2299402706499,43.18529086608,96.7828366818891,39.3844695698886,179.352597117858,24.0784307336803,53.9623279713593,21.9592412949604,46.0376720286407]
["Whole-body group",22.186472257725,80.12545360669,28.4890124177318,130.800938282147,16.9620130781228,61.2575526284481,21.7804342934291,38.7424473715519,35.34955685426,99.6483945553833,40.8397851915897,175.837736601233,20.1035099390674,56.6706535704376,23.225836490495,43.3293464295624]
["Whole-body group",19.9681293735,94.6582740253139,31.6921544753633,146.318557874177,13.6470244537751,64.6932797866371,21.6596957595879,35.3067202133629,29.648720041545,122.965289468813,48.8541201207736,201.468129631132,14.7163326010069,61.0346111287927,24.2490562702005,38.9653888712073]
["Whole-body group",21.486523263975,70.6494960335879,34.6254511199558,126.761470417519,16.9503581752437,55.7342036195125,27.3154382052438,44.2657963804875,44.14464615924,116.830709775291,47.8486332876794,208.82398922221,21.1396431624843,55.9469772656105,22.9133795719052,44.0530227343896]
["Whole-body group",35.563092642,113.716502436752,38.496333460986,187.775928539738,18.9391115882428,60.5596805304503,20.5012078813069,39.4403194695497,58.44225012912,169.59459678413,68.6955984835992,296.732445396849,19.6952679208907,57.1540454759892,23.1506866031202,42.8459545240108]
["Whole-body group",29.36750774265,132.47454950344,48.2306322601926,210.072689506283,13.9796885600266,63.061290744068,22.9590206959054,36.938709255932,36.46611578412,142.601463345702,52.327928936883,231.395508066705,15.7592150724066,61.6267206468822,22.6140642807112,38.3732793531178]
["Whole-body group",53.268757542,139.179651504919,43.9988200650412,236.44722911196,22.5288144598119,58.8628811712639,18.6083043689242,41.1371188287361,80.22186490626,165.36241334264,46.1094596805753,291.693737929476,27.5020867693964,56.6904228100436,15.80749042056,43.3095771899564]
["Whole-body group",19.4674451202,109.541147264249,37.5134619935161,166.522054377965,11.6906107079448,65.7817654685048,22.5276238235504,34.2182345314952,24.461968808475,151.133140882058,41.1471824120801,216.742292102613,11.2862001094341,69.7294189407697,18.9843809497962,30.2705810592303]
["Whole-body group",28.748408535,127.720919637013,41.8027527918491,198.272080963862,14.4994738519135,64.4169965918157,21.0835295562708,35.5830034081843,53.3172468477,140.771539162677,50.1844136028548,244.273199613232,21.8268917474858,57.6287285652158,20.5443796872984,42.3712714347842]
["Whole-body group",63.2345175,140.727923266545,55.3079589164336,259.270399682979,24.3894087320881,54.2784380471582,21.3321532207537,45.7215619528418,80.6802711,156.3310366695,65.1562839479729,302.167591717473,26.7005043927531,51.7365332863591,21.5629623208878,48.2634667136409]
["Whole-body group",52.72111978055,110.162816174516,52.6300949744656,215.514030929532,24.4629639903996,51.1163081583941,24.4207278512063,48.8836918416059,81.3891696618,122.619930614115,48.6275282567891,252.636628532704,32.2159023948754,48.536085731623,19.2480118735016,51.463914268377]
["Whole-body group",64.5316347,108.761912061,43.543876,216.837422761,29.7603770964975,50.1582755762958,20.0813473272067,49.8417244237042,76.279808,125.19913057575,34.19070512,235.66964369575,32.3672607145269,53.1248440029817,14.5078952824914,46.8751559970183]
[null,{"$f":"AVERAGE(B30:B41)","v":37.4104191886042},109.029595447194,41.0892978111454,187.529312446944,19.3709497195112,58.4742276709915,22.1548226094972,41.5257723290085,53.6322424298833,134.153373488162,48.6138423842238,236.39945830227,22.2826037965007,56.9867807830054,20.730615420494,43.0132192169946]
[null,{"$f":"STDEVP(B30:B41)","v":16.1862749494957},22.652465220706,7.79225374636061,40.6871745576503,5.42526285107911,5.43164892020228,2.16849429058447,5.43164892020228,20.411186670174,23.0054582772623,9.61553005837622,41.4962474386891,6.35109775631584,5.20447760786092,2.932831369672,5.20447760786092]
["Control group",19.720704086625,79.3411062316653,19.9885917311823,119.050402049473,16.5650041890912,66.6449712607391,16.7900245501698,33.3550287392609,19.930832971614,74.8400437782455,21.8172448823945,116.588121632254,17.0950802642489,64.1918256598287,18.7130940759224,35.8081743401713]
["Control group",31.8293273529,88.7670377619835,28.0317913198723,148.628156434756,21.4154088407013,59.7242406091137,18.860350550185,40.2757593908863,27.64704531872,95.601035486713,34.5297808922513,157.777861697684,17.522765881879,60.5921733619972,21.8850607561239,39.4078266380028]
["Control group",21.3312579383,72.8364462367566,31.7801342845561,125.947838459613,16.9365812063065,57.8306441202743,25.2327746734192,42.1693558797257,26.083882,74.7673695072598,29.819508,130.67075950726,19.9615293416511,57.218133413471,22.8203372448779,42.781866586529]
["Control group",26.28590740915,86.7858718389516,27.7353660655869,140.807145313689,18.6680209662589,61.6345652385829,19.6974137951582,38.3654347614171,25.619196807,85.4805405777538,28.289124,139.388861384754,18.3796585699079,61.3252305302951,20.2951108997969,38.6747694697049]
["Control group",41.13214,77.3182983697867,42.4869742446191,160.937412614406,25.5578484404677,48.042463908026,26.3996876515063,51.957536091974,44.4353896,83.9073069265139,43.2891474,171.631843926514,25.8899447698211,48.8879598371266,25.2220953930523,51.1120401628734]
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[null,{"$f":"AVERAGE(B44:B55)","v":35.5092392717868},102.449756849071,37.1942827344362,175.153278855294,20.1157761002581,58.6691951333237,21.2150287664182,41.3308048666763,34.6606863103695,103.350820247899,36.6288986387205,174.640405196989,19.718128876221,59.3117287644683,20.9701423593106,40.6882712355316]
[null,{"$f":"STDEVP(B44:B55)","v":8.79807817587528},20.7046227647859,8.3964513209844,34.7058447831702,2.40117177312292,4.4307995833089,2.62751630670987,4.4307995833089,8.57878313280288,18.989355317747,7.77573704770811,31.1787971552172,2.65952744184959,4.22690621195999,2.30736065985051,4.22690621195999]