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thelightoftheeast · 6 months

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ABOUT ME 關於東方男孩

筆名：東方之光 Pen name: Light of the East 性別：男 Sex: Male 国家/地区：哈尔滨 nationality / region：Harbin. 年龄：23岁 Age: 23 years old

月收入：416美金。

Monthly Salary：$416.

職業：底層打工人

Occupation: Low-level worker

感情狀況：單身。

Emotional status: single.

為什麼單身：我也不知道我為什麼單身。但是我感覺大機率是因為我長的醜還窮還不打遊戲不會抽菸不會喝酒。性格比較內向？我之前也嘗試過追求女生但是沒有一次是成功的。後來經過查詢才知道。中國大部分女孩是不喜歡甚至討厭我這種男生的。中國有百分之85以上女生都喜歡那種穿著奇裝異服的帥氣的男孩。而且是有刺青的，吃喝嫖賭都會的那種！但是可惜這些我都不會。所以沒有中國女生口中的男生氣質。我是屬於哪一個比較老實內向的男孩。

Why single：I don't know why I'm single. But I feel it’s most likely because I’m ugly, poor, and can’t play games, smoke, or drink. More introverted? I have tried to pursue girls before but never succeeded. I found out later after making inquiries. Most girls in China don't like or even hate boys like me. More than 85% of Chinese girls like handsome boys who wear fancy clothes. And he is a tattooed person who can eat, drink, whore, and gamble! But unfortunately I don’t know any of these. So there is no masculine temperament that Chinese girls say. I am a kind of honest and introverted boy.

最喜歡的網路公司是？答案：雅虎，谷歌，臉書，微軟。 What is your favorite Internet company? Answer: Yahoo, Google, Facebook, Microsoft. 最喜歡的亞洲菜：五花肉。鍋燒肉。茄子和馬鈴薯一起燉。排骨和豆子一起燉煮。 Favorite Asian dish: pork belly. Pot-roasted meat. Eggplant stewed with potatoes. Pork ribs and beans stewed. 最喜歡的國家：美國，日本，紐西蘭，東南亞地區。 Favorite countries: United States, Japan, New Zealand, Southeast Asia. 座右銘：如果世界上有一些事情是用錢辦不到的，那麼用更多的錢就可以做到。 Maxim：If there is something in the world that cannot be done with money, it can be done with more money. Maxim：你最喜歡哪個國家的女孩？日本女孩。因為日本女孩表面上非常溫柔善良。東南亞女孩。因為東南亞的女孩子都比較貞潔。 Which country is your favorite girl? Japanese girl. Because Japanese girls are very gentle and kind on the surface. Southeast Asian girls. Because girls in Southeast Asia are relatively chaste. 最喜歡的亞洲歌曲？浮生記 Favorite Asian song? The story of a floating life.

我也知道為什麼突然開通了一個博客，一切都很突然。我也不知道這裡的自述從和說起。雖然有很多想說，但又說不出來什麼。生活中的我非常內向，生活中的朋友總是那麼幾個。我曾經透過網路心理測驗自己測試過，結果是憂鬱症或強迫症。但是在專業醫生面前診斷總是正常健康的。我也不知道為什麼。（也許我在這裡可以發現真正的我，我在這裡應該會有朋友吧？我自認為我的童年是在一個黑暗叢林之中度過的，並且裡面充滿了各種恐怖的幽靈還是地獄的惡鬼！

記得那是一個寒冷的冬天我出生在亞洲一個貧窮黑暗的小城市，我剛出生就差點去。【新生兒硬腫症，又稱新生兒硬皮症或皮脂硬化症，早產兒和體重不足兒發病率高。本病多發生於寒冷季節。因新生兒皮下脂肪含熔點高及體溫調節中樞不夠完善，在低溫條件下(室溫過低或保暖不良)，皮下脂肪堆積部位易於凝固而發生硬腫。本病絕大多數兒童在生後一週內出現症狀，主要表現就是不吃奶、不哭，體溫低(≤35攝氏度)。全身皮下脂肪多的部位出現皮膚冷、硬、呈暗紅色或青紫。皮膚緊貼皮下組織，僵硬不易移動，依之似硬橡皮樣，伴水腫者按之可有凹陷。硬腫常先出現在小腿、大腿外側，繼而蔓延至臀部、軀幹及頰部。硬腫症常併發肺炎及敗血症，嚴重者可因肺出血而死亡】（未完結等待編輯中）

I also know why I suddenly started a blog, everything was so sudden. I don’t know where the self-report here starts with and. Although I have a lot to say, I can't say anything. I am very introverted in life, and I always have only a few friends in my life. I once tested myself through an Internet psychological test, and the result was depression or obsessive-compulsive disorder. But it is always normal and healthy to be diagnosed in front of a professional doctor. I do not know why either. (Maybe I can find the real me here, and I should have friends here, right? I think my childhood was spent in a dark jungle, and it was full of all kinds of terrifying ghosts or evil spirits from hell. ghost!

I remember it was a cold winter. I was born in a poor and dark small city in Asia. I almost went there just after I was born. [Scleredema neonatorum, also known as neonatal scleroderma or sebaceous sclerosis, has a high incidence in premature infants and underweight infants. This disease mostly occurs in the cold season. Because the subcutaneous fat of newborns has a high melting point and the body temperature regulation center is not perfect, under low temperature conditions (the room temperature is too low or the warmth is poor), the subcutaneous fat accumulation areas are easy to solidify and cause hard swelling. The vast majority of children with this disease develop symptoms within one week after birth. The main symptoms are not feeding, not crying, and low body temperature (≤35 degrees Celsius). The skin appears cold, hard, dark red or blue-purple in areas with a lot of subcutaneous fat all over the body. The skin is close to the subcutaneous tissue, stiff and difficult to move, and feels like hard rubber when pressed. If there is edema, there may be a depression when pressed. Hard swelling often first appears on the outside of the calf and thigh, and then spreads to the buttocks, trunk and cheeks. Scleredema is often complicated by pneumonia and sepsis, and severe cases may cause death due to pulmonary hemorrhage] (Unfinished, waiting for editing)

#snow #adventure #sunset

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ctl-yuejie · 5 years

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rough translations of an interview i stumbled upon cause @florbexter had the nerve to post our beautiful cast doing a photoshoot ;A; (rough as in: neither chinese nor english are my first language so if you want to correct stuff don’t hesitate to comment or message me + I’m going to translate in a way that it makes the most sense in english - so not necessarily word by word)

you can find the original interview here

專訪／抓包女友偷吃　吳承洋男男吻被掰彎口碑BL劇《HIStory3-圈套》雙CP檔──徐鈞浩、吳承洋、卞慶華、陳廷軒顏值、身材、演技兼具，戲裡撩人開外掛，戲外感情生活卻是比悲傷更悲傷的故事。

Interview: Getting girlfriends stolen & Chris Wu gets “bent”* by a male kiss

File on the double CP of “HIStory3 - Trapped", the BL drama which is in everyone’s mouth right now. Jake Hsu, Chris Wu, Andy Bian & Kenny Chen on looks, physique, acting and their real life stories which are sadder than the dramas plot.

徐鈞浩曾幫曖昧對象組衣櫃，對方卻急著出門約會；卞慶華病倒時遠距女友不來陪，原來已經劈腿；吳承洋最慘，本想送女友戒指幫她慶生，卻目睹小王從女友家走出，他只能躲在車旁悲情高歌阿杜的〈他一定很愛妳〉。

Jake Hsu once helped a girl he was interested in to fix her wardrobe while she was anxious to go on a date; Andy Bian was sick but his girlfriend didn’t come to visit - turns out she cheated on him; Chris Wu had the worst experience when he wanted to give his girlfriend a ring for her birthday but witnessed the guy she was cheating with coming out of her house - he could only hide behind a car and do nothing but sadly sing Adu's “He must love you very much”.

HIStory系列上一檔《越界》叫好叫座，帶給《圈套》主角們不小的壓力，不過該劇首播成績亮眼，相較於《越界》同期成長近50%。《圈套》講述熱血警察與黑道少主的禁忌戀，預告中吳承洋慢慢解開徐鈞浩的襯衫扣子，接著對他耳語：「最後一顆了。」腐味四溢撩得觀眾心花怒放。吳承洋在戲裡率先淋浴賣肉，秀出零贅肉的結實體態，四位主角的身材一個比一個養眼，他們公推卞慶華是浩克等級，而練特技體操的陳廷軒屬精瘦型，體脂肪只有8%。

"Crossing the Line/ Boundary Crossing”, the top film in the HIStory series, has brought a lot of pressure to the protagonists of "Trapped”. However, they started the show of with remarkable ratings, having a nearly 50% increase compared to "Crossing the Line/ Boundary Crossing” in the same period. "Trapped" tells the story of the the taboo love between a hot-blooded policeman and a mob boss. In the preview, Chris Wu slowly unbuttons Jake Hsu’s shirt and whispers: "There’s only one left." The amount of “gay-vibes”** left the audience fully enthused. Chris Wu showed of his strong body with 0% body fat in the shower scene. The physique of each of the four main characters is more eye-catching than the other. Andy Bian’s body is said to be Hulk grade while Kenny Chen, who practiced acrobatic gymnastics, is the lean type with only 8% body fat.

師徒再聚首緣分深說到練特技，陳廷軒突然現場認師，說吳承洋兩年多前曾到北體代課，當過他的特技老師，更直呼：「我國中時有追過他！」其實吳承洋已非新人，他曾是Super131的成員，畢業於戲曲學院的他專長就是特技體操。天然呆的陳廷軒繼續在傷口上撒鹽，說：「Super131是『那個年代』國中生的偶像，以前同學們都會追，還列印一張他們的照片貼在教室門口。」既是特技老師，又是國中時期的偶像，可見兩人緣分多深，不過陳廷軒笑說之前吳承洋來代課時沒認出他，讓吳承洋忍不住自嘲：「是我太邋遢了嗎？」陳廷軒急忙解釋：「沒有啦，是我沒有把這三個人（指Super131成員、代課老師、吳承洋本人）聯想在一起。」卞慶華笑說：「你看他真的就像戲裡的趙子一樣單純，沒被社會汙染。」

Teacher and apprentice reunite after a long time Speaking of practicing stunts, Kenny Chen suddenly recognized Chris Wu as a substitute teacher at the North Sports School. He was his stunt teacher more than two years ago. Even more bluntly he exclaimed “I have chased him during my time!". In fact, Chris Wu is not a newbie. He was a member of Super 131 and he graduated from his drama school with a specialization in acrobatic gymnastics. Kenny Chen continued to add insult to injury and said, "Super 131 were the idols of the junior high school students during that era. Students would chase them, print pictures of them and paste them on the door of the classroom."

As Chris Wu is his former stunt teacher and idol of his middle school period, we can see how deep their relationship is. Kenny Chen laughed about not recognizing Chris Wu as his substitute teacher before. Chris Wu then asked whether he had been too sloppy to remember, so Kenny Chen hastily explained that he just hadn’t connected the dots between the Super 131 member, his substitute teacher and Chris Wu himself. Andy Bian laughed saying, "You see, Kenny is just as simple as Zhao Zi in the drama. Not corrupted by society."

徐鈞浩之前曾在《天黑請閉眼》中獻出男男吻，是四人中唯一不是將床戲、吻戲初體驗獻給對方，吳承洋入戲佯裝吃醋：「我第一次獻給你，結果你第一次不是給我！」聊起戲裡的第一場吻戲，徐鈞浩竟還搞失憶，經吳承洋提醒才想起就是「最後一顆扣子」的橋段，徐鈞浩坦言接吻前一度擔心生理上抗拒，「跟男生接吻是難在不知道身體合不合得來？結果馬上就很進入狀況。」

Jake Hsu had previously had a male/male kissing scene in"Close Your Eyes Before It's Dark". He is the only one out of the four of them, who has had experience with shooting a kiss and a bed scene. Chris Wu pretended to be jealous and complained, “I gave you my first time but your first time wasn’t with me”.

Talking about the first kiss in the drama, Jake Hsu suddenly lost his memory. Chris Wu reminded him that the “last button” scene was connected to it. Jake Hsu admitted that he was worried about physical resistance before kissing. "It's hard to kiss a boy without knowing whether your bodies fit, no? But the result turned out to be very good."

吳承洋甚至語出驚人說：「親完會想交男朋友！」引起眾人起鬨，進一步問他是否有被掰彎的可能性？他語帶曖昧說：「不排除未來的可能性，我覺得演完之後會改觀，不會再對男生感到抗拒。以前小時候不懂，看到男生跟男生牽手會覺得奇怪，現在只覺得那都是愛。」

Chris Wu astonished everyone when saying, "After finishing the kiss scene I felt like looking for a boyfriend!", causing everyone to make a fuss and ask him whether it’s possibly that he has been “bent”*. He said ambiguously: "I won’t rule out the possibility for the future. I think after filming I might not resist feelings towards boys anymore. I didn't understand it when I was young. It felt strange to see boys holding hands with boys. Now I just think it's all love.”

痴情漢慘淪工具人巧合的是徐鈞浩和吳承洋都是摩羯座還同一天生日，擅長組裝的兩人都曾幫心儀對象組家具，卻慘淪工具人的命運。徐鈞浩苦笑說：「我喜歡一個人就會願意一直付出，我真的去過女生家裡組衣櫃，結果她把我放在家裡，說要去跟男朋友約會，What？我那天才知道她有男朋友，心酸的是我還組完才走。」

An Infatuated man is a tool Coincidentally, Jake Hsu and Chris Wu are both Capricorns, even sharing the same birthday. Both of them are good at assembling furniture, but are suffering the fate of tools. Jake Hsu said with a wry smile: "When I like a person I’m putting in my everything. One time I really went to a girls home to fix her wardrobe. When I got there she told me that she would go out on a date with her boyfriend. What? That day I came to know that she had a boyfriend I had to finish fixing her wardrobe while being sad.”

卞慶華則分享在重病時被遠距姊姊女友劈腿的慘痛經驗，「那次我從盲腸炎變成腹膜炎，差點敗血症快死掉還住院，那個女生的媽媽有來看我，她卻不來，我就覺得怪怪的。」一個月後出院，揪對方跨年也遭拒，後來滑IG從朋友的朋友動態裡，看到女友跟別的男生出去跨年，卞慶華才認清現實，斷絕聯絡。

Andy Bian shared his painful experience of breaking up with a girlfriend after he was seriously ill. "I had appendicitis (inflammation of the appendix) which turned into peritonitis (inflammation of the peritoneum). I almost died of a sepsis and was hospitalized. The girl’s mother came to see me, but she didn’t come so it felt weird. After a month I was discharged from the hospital. Then I got stood up(?) by her during New Year’s.” Later, on a friends friends ig, he saw that she went out with other boys during New Years. Andy Bian realized the truth and broke off contact after that.

聽完兩個痴心換絕情的故事，吳承洋不敵眾人逼問，吐露：「我有現場抓到過！」完勝度引起全場驚呼，原來他女友曾私約小王到家中，卻騙他不在家，不知情的吳承洋到女方家門口想給她驚喜，卻看到小王從她家走出，「我嚇到趕快躲到車子旁，腦海冒出一句歌詞：『我應該在車底，不應該在車裡。』很心酸，而且我躲的那台車居然還是那個男生的車，我嚇一大跳，怎麼是這台？他發動了，他開走了，我完全不敢動，結果沒被發現，這時手上還拿著她的生日禮物，突然怒火衝上來，我就按門鈴，把要送給她的戒指用丟的給她！」大夥虧他幹嘛亂丟戒指，乾脆拿去當鋪，吳承洋則說那戒指沒有很貴，也撇清不是要求婚。 After listening to the two stories Chris Wu said that he had “caught his girlfriend in the act” causing the crowd to lose it at this victory. Turns out that his then girlfriend had a lover over at her place but lied to him about it. Chris Wu went to her house to surprise her only to see the other man come out of her house. “I was scared so I hurried and hid behind a car. There were these lyrics in my mind: “I should be under the car, not in the car." It was very sad. But it turns out that the car I was hiding behind was the man’s car. How is that possible? He started to drive away and I didn’t dare to move so I wasn’t discovered.” At this point he still had her birthday present so he rang the doorbell and threw the ring at her. Why did I throw the ring instead of taking it to a pawnshop? Chris Wu explained that the ring wasn’t very expensive and that it wasn’t meant as a proposal.

碰壁不放棄獲重生在四人中資歷最深的吳承洋星路上跌跌撞撞，團體解散後，經歷在北京一年零收入、沒地方住的克難日子，後來回台當兵砍掉重練，可是換了新東家依舊不順，試鏡碰壁兩年，好幾次想放棄演藝圈，全靠著內心深處的信念「我相信我可以做到」苦撐著。直到接了這部BL劇《圈套》終於碰上貴人，「當青蓉導演（李青蓉）跟我說她相信我的時候，我覺得……很感動。」講到這裡，他忍不住哽咽淚崩，感性地說：「她願意給我機會，相信我可以把這件事做好……我之前每次去試鏡，沒有人相信我可以做到。」雖然目前吳承洋尚未還完之前打官司的錢，但他很感謝這些挫敗的過程，造就現在的他，「因為有這些經歷，讓我可以把戲演好，當人生遇到很大的打擊時到底是什麼狀態，很多人是靠想像的，但真實遇到的痛苦是並不顯露於外的。除此之外，最重要的還是要勤練功，努力做好該做的功課。」

Don’t give up being reborn

Chris Wu, the most experienced out of the four, has stumbled on his road to success. After his group disbanded, he didn’t have an income for one year and didn’t have a place to live in Beijing. During the difficult days when there was no place to live, he returned to Taiwan to serve as a soldier and cut down on his training, but his new boss(?) wasn’t satisfied. He hit a wall with auditions for two years and wanted to give up entering the entertainment business several times. He could only rely on the deep belief in his heart that he could do it until he got picked for the BL drama “Trapped”.

“After finally meeting the “noble” director Qingrong (Li Qingrong) I was very touched with her saying that she believed in me.” When he talked, he couldn't help but shed tears. He emotionally said, "She was willing to give me a chance and believed that I can do this thing well... I used to audition many times, but no one ever believed that I could do it."

Although Chris Wu still has an ongoing lawsuit with his previous company he is thankful for all the experiences because they have made him who he is today. "Because of these experiences, I’m able to be a better actor. When people are faced with obstacles they have to rely on imagination and don’t show the real pain they’re going through. Besides that the most important thing is to practice hard and do the homework.”

*i think this is a quite common term that appears in a lot of news coverage of BLs and gets used frequently by actors talking about their series, i really don’t like the term in english though

** literally “rotten”. same as in the Japanese “Fujoshi”=“Rotten Woman”. again not liking the taboo this word places on homosexuality but what is new

#history3圈套 #history3: trapped #history 3: trapped #ahhhh #long post #tbh i can't believe their real lives are more dramatic than a freaking copxgangster drama :"D

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runiround · 7 years

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生酮飲食是否可以增加肌肉量

前陣子有網友傳了一篇Bodybuilding.com 上面的一篇達到860次分享的文章給我看，該文章指出，生酮飲食在增肌方面不但可行，作者在使用後甚至還破了自己硬舉的紀錄。文章底下洋洋灑灑列了15篇學術研究作為他論述的reference，沒有細看的讀者可能會覺得：「哇！原來真的可以用生酮飲食增肌，太棒了！」

但仔細一看，這位作者文章後附上的研究，盡是一些早已在學界廣為流傳的胰島素、碳水化合物、肌酸與肌肉合成的交互影響，與他的主題，也就是生酮飲食之於「增肌」或「運動表現」的議題相去甚遠。

而這篇文章最關鍵的部分，也就是「在缺乏碳水化合物的情況下增肌」，作者完全沒有在生理學機制上著墨、也沒有提供任何科學文獻為其推論背書，簡單來講全部都是作者個人的「領悟」，很難想像這會是一個PhD寫出來的文章…

網路上有許多人分享在實行生酮飲食後，不僅降低了體脂肪，同時還增加了很多肌肉，整個煥然一新大變身。但說穿了，網路上的這些「個人經驗分享」，往往沒有任何科學證據背書、數據真假我們也無從得知。作者只要下一個聳動的標題、加上一系列誇張的對比圖，很容易就可以灌輸讀者錯誤的觀念。

事實是，目前沒有任何學術文獻可以證明生酮飲食有利於增肌。生酮飲食在維持肌肉量的效果已被確立，但增肌？I don’t think so….

與一般的減肥法，也就是少吃、限制熱量、低脂的節食模式相比，生酮飲食最大的特色就是能讓身體在產生「類飢荒反應」的同時，卻又得到完全充足的熱量補充--除了碳水化合物之外的其他營養素都可以攝取。在節食時因熱量、蛋白質攝取不足導致的肌肉流失，並不容易在生酮飲食中出現。（因為熱量足夠、營養充足，就比較不會有這個現象）。

因此除了可以有效避免掉節食會出現的負面症狀之外，搭配足夠的蛋白值攝取（約1.3-1.5克*每公斤體重）與訓練，還可以有效「維持」住肌肉量。

但若你今天的目標是「增肌」，請注意，「增肌」與「維持」是完全不同的概念，目前的科學證據能支持的僅有生酮飲食可以「維持」肌肉量，在生理學、分子生物學的角度來看，生酮飲食「增加」肌肉量的可能性微乎其微。

（從生理學角度來看，生酮飲食很可能會減緩IGF-1的反應，IGF-1是肌肉在受刺激後分泌的主要物質，可以與myofibril與satellite細胞結合引發肌肥大。這段時間可以持續約 72小時，這也是我們常說的「要休息三天」的由來。當然也有其他影響肌肥大的因素，如Akt/mTOR等生化途徑，但他們也都受到IGF-1的調控。有興趣詳細了解以上生化途徑的朋友，可以參閱這篇reviewpaper 的 KD and Muscle Mass 章節）

訓練的頻率很大地決定了對肌肉的刺激，所以如果能提高肌肉恢復的速度，那就可以讓訓練頻率提升、自然可以增加對肌肉的刺激，達到更好的肌肉成長。如同我們在上一篇有提到的，胰島素是一種同化性的荷爾蒙，負責掌控「各種」營養素進入細胞利用的過程，絕不僅止於調控血糖而已，在肌肉成長的角度而言，胰島素至關重要。

在大部分情況下，人體需要胰島素--當然還有其他如睪固酮、生長激素等--去為身體創造一個適合合成肌肉的環境。在生酮飲食的條件下，低碳水化合物攝取導致胰島素濃度低落、在缺乏其中一種最重要的同化性荷爾蒙的條件下，還想著要長出肌肉，無異於想要馬兒好、又要馬兒不吃草的心態。

此外，缺乏碳水化合物的身體並沒有正常身體的運動能力，也就是說，運動強度勢必得降低，那訓練的效果也會打折扣。如果你的訓練模式是追求肌肥大、也就是說在約70-80% 1RM的強度下練習，那缺乏碳水的影響也許不是那麼大；但如果你的訓練模式是追求最大肌力或爆發力，那缺碳水勢必會干擾到無氧能量系統的運作、進而降低運動表現。

我來帶大家看一篇有趣的研究。

這篇2012年的研究找了八位職業體操運動員做實驗，想要比較生酮飲食跟一般飲食對於體組成的影響。實驗設計是每個人都先實施生酮飲食三十天、休息三個月讓身體恢復、然後再實施西式傳統飲食三十天，兩段實驗期間的訓練頻率、種類、重量等等都受到嚴格監控、確保運動員們有相同的訓練強度。

學者發現，在肌肉量、最大肌力得到的結果，傳統飲食或生酮飲食兩組並沒有顯著差異，但生酮飲食卻可以有效降低體脂肪。這篇研究雖然只有八位運動員參與，但每個人都確實參與了兩種飲食模式並與自己的數據做比較。

對於訓練強度、頻率、量（約一週30小時）都相當高的職業體操運動員來說，即便是嚴格監控的生酮飲食都無法讓他們提升肌肉量了，那對於一週頂多花4個小時在健身房訓練的一般人來說，生酮飲食真的有可能引發肌肉大量增長嗎？即使一個健身咖每天練2小時、沒有休息日，加起來一週也只有14小時而已，連他們的一半都不到…此外，一般人應該也很難達到職業體操選手的訓練強度。

這樣你是否有較為明白為何生酮飲食「理論上」無法讓你長肌肉呢？若想長肌肉，科學界的共識是，運動後均衡攝取碳水化合物與蛋白質，比起只大量攝取其中一種更為有效，而在訓練前後補充適量的醣類也是有益無害的。

請大家記得，正確的訓練去刺激破壞、均衡的飲食提供足量營養、適當的休息讓肌肉修補，永遠是肌肉合成的基本原理。

小結論理論上生酮飲食「增肌」非常困難，但是「維持肌肉量」卻是高度可行。

Reference: Paoli, Antonio, Bianco, Antonino, Grimaldi, Keith A. The Ketogenic Diet and Sport: A Possible Marriage? Exercise and sport sciences reviews, 7/2015, ISSN: 0091-6331, Volume 43, Issue 3, p. 153 Paoli, Antonio, Grimaldi, Keith, D'Agostino, Dominic, Cenci, Lorenzo, Moro, Tatiana, Bianco, Antonino, Palma, Antonio. Ketogenic diet does not affect strength performance in elite artistic gymnasts. Journal of the International Society of Sports Nutrition, 2012, ISSN: 1550-2783, Volume 9, Issue 1, p. 34 Kiens, Bente, Astrup, Arne. Ketogenic Diets for Fat Loss and Exercise Performance: Benefits and Safety? Exercise and sport sciences reviews, 7/2015, ISSN: 0091-6331, Volume 43, Issue 3, p. 109 Astrup, A, Raben, A, Geiker, N. The role of higher protein diets in weight control and obesity-related comorbidities. International journal of obesity (2005), 5/2015, ISSN: 0307-0565, Volume 39, Issue 5, p. 721 Pinckaers PJ, Churchward-Venne TA, Bailey D, van Loon LJ. Ketone Bodies and Exercise Performance: The Next Magic Bullet or Merely Hype? PMID: 27430501 DOI: 10.1007/s40279-016-0577-y

文章來源：http://martinlifenyc.blogspot.tw/

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luke844691-blog · 5 years

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【一對一健身教練評價】減重期間怎麼渡過惱人的停滯期？-2019-1-20

網路上流傳著許多減肥方法，像是一天只吃一餐、水果減肥法、不吃澱粉減肥等等，但很多人在執行一段期間之後，都會遇到體重降不下來的瓶頸期，那我們該怎麼順利的度過這個時間呢？首先要先了解對減重有很大影響的代謝率。

《何謂休息代謝率？》

休息代謝率(Resting metabolic rate, RMR)是休息時維持身體功能所需的能量消耗，從下圖可以知道在減重後體脂肪和肌肉的下降，會造成身體需要的能量減少(能量赤字)，這可能是和RMR有關，而目前已有許多研究證實RMR和肌肉量有很大的關聯。

資料來源：Stiegler, P.,& Cunliffe, A. (2006). The role of diet and exercise for the maintenance offat-free mass and resting metabolic rate during weight loss.Sports medicine, 36(3), 239-262.

《如何維持肌肉量？》

了解完休息代謝率後，接下來要知道怎麼提升它，所以有研究比較了高醣飲食和高蛋白飲食對於維持肌肉及減重的效果：

Skov等人找了60位過重的受試者，來看低脂飲食的狀態下，吃高蛋白和高醣的差異，發現體重和體脂都是高蛋白組的降低較多(如下圖)； Layman等人也以低脂飲食搭配醣類和蛋白質比例為3.5(高醣)或1.4(低醣)，發現低醣飲食可以降低較多的體重和體脂肪，並且維持較多的肌肉量。

資料來源：AR Skov , S Toubro , B Runn, L Holm and A Astrup. (1999).Randomized trial on protein vs carbohydrate inad libitum fat reduced diet for the treatment ofobesity .International Journal of Obesity (1999) 23, 528±536

《為什麼高蛋白飲食的減重效果比高醣飲食好？》

1. 食物生熱效應高

食物消化、吸收、儲存所需要耗費的能量就是食物生熱效應，在三大營養素中，食物生熱效應依序為：蛋白質＞醣類＞脂質，因此當吃下等量的醣類和蛋白質，身體需要耗費比較多的能量來處理蛋白質，自然得到的熱量也會比較低。

2. 不影響胰島素分泌

高醣飲食會增加胰島素分泌，而蛋白質不會，胰島素會促進肝臟和脂肪吸收葡萄糖和油(三酸甘油脂)，降低脂質分解。

3. 可以保留較多的肌肉或維持RMR

在減重期間如果沒有搭配運動，加上蛋白質吃不夠，又限制熱量攝取，容易造成肌肉必須分解出蛋白質供身體使用，而有肌肉流失的情形。

《吃太多蛋白質會不會對身體不好？》

有許多研究證明高蛋白飲食可增加胰島素的敏感性，意思是葡萄糖的利用效果較好，不會累積在血液中，造成血糖升高；對血壓、總膽固醇、三酸甘油脂及骨骼代謝速率也是無害的，因為高蛋白質食物中的其他營養素會降低蛋白質太高所帶來的顧忌，例如牛奶中的鈣和豆類中的磷等，這同時也是天然食物的優點，不會讓某一種營養太高而影響到身體機能。

?營養小教室

如果是習慣吃高醣飲食的人，例如早上吃蛋餅或三明治配薯餅，中午吃便當，下午喝飲料或吃些零食，晚上吃麵，這樣的飲食其實醣(糖)的攝取量都太高，建議先從改變食物選擇的內容做起，會比改變三大營養素組成來的好。

如果需要使用高蛋白或其他改變三大營養素比例的飲食，請詢問營養師，每個人適合的方法不同，且有些疾病不適合某些飲食方法，需請教專業人員。

其他參考資料：Saris, W. H.,Astrup, A., Prentice, A. M., Zunft, H. J., Formiguera, X., Verboeket-van deVenne, W. P. H. G., ... & Vasilaras, T. H. (2000). Randomized controlledtrial of changes in dietary carbohydrate/fat ratio and simple vs complexcarbohydrates on body weight and blood lipids: the CARMEN study. International journal of obesity, 24(10), 1310-1318.

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