<p>你这三四年是先减重后挂肉的吗？</p>

<p>最开始是增重，然后发现体脂率有点高，就想先减脂了。</p>

<p>加油练吧大兄弟，不过我还是要说一句滤镜也救不了你啊。🐶</p>

<p>哎，太难了，老哥。只有继续坚持了✊</p>

<p>兄弟 你着三年有点水哦 加油</p>

<p>你这三年怕是没怎么上过大重量吧老哥 多上点重量 会变化很大的</p>

有一说一，确实献丑了🐶，新年继续加油💪🏻

<p>是的，老哥。之前的观念有点没对，训练强度很佛系</p>

<p>之前基本没上过大重量，现在开始上了</p>

<p>坚持就是胜利，能坚持这么久很好了！请问最后一张福利是谁呀！？</p>

老哥，你这3个月的话不算献丑，3年的话确实是献丑了🐶

<p>你这不是佛系了，你这是木系植物人练法。三年，这就不能拿训练计划当借口了，有计划你也不会去练的。我看这样挺好，现在不少人都想瘦下来呢，你占先天优势</p>

<p>只剩坚持了。。。不知道，别的JR发的</p>

<p>到2019年年底，也断断续续的练了3、4年，之前打基础外加训练很佛系，效果一直不怎么好。2019年下半年重新调整了一下训练计划、强度以及饮食，感觉今年整体效果勉强还行，只是体脂率还是没有减到期望的20以下（20.7），只有来年再继续增肌和减脂了。</p><p>三大项除了深蹲还过得去，其他两项都是弱🐔，🤦‍♂️🤦‍♂️🤦‍♂️。上年底朋友帮忙拍的照片和体测表</p><div><center class="hupu-img" data-h="4032"data-w="3024" data-origin="https://i5.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204745_s_2466765_o_w_3024_h_4032_93754.jpg?x-oss-process=image/format,png"  data_url="https://i5.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204745_s_2466765_o_w_3024_h_4032_93754.jpg?x-oss-process=image/resize,w_1000/format,png"  src="https://i5.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204745_s_2466765_o_w_3024_h_4032_93754.jpg?x-oss-process=image/resize,w_600/format,jpg/quality,Q_60" data-imgid="e7b5e5a80e058fc97b102ea2cd12757c"   ></center></div><div><center class="hupu-img" data-h="4032"data-w="3024" data-origin="https://i10.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204746_s_2055425_o_w_3024_h_4032_14819.jpg?x-oss-process=image/format,png"  data_url="https://i10.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204746_s_2055425_o_w_3024_h_4032_14819.jpg?x-oss-process=image/resize,w_1000/format,png"  src="https://i10.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204746_s_2055425_o_w_3024_h_4032_14819.jpg?x-oss-process=image/resize,w_600/format,jpg/quality,Q_60" data-imgid="277cd7b3aec95111dc2eb356d642536e"   ></center></div><div><center class="hupu-img" data-h="4032"data-w="3024" data-origin="https://i3.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204747_s_5095160_o_w_3024_h_4032_68551.jpg?x-oss-process=image/format,png"  data_url="https://i3.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204747_s_5095160_o_w_3024_h_4032_68551.jpg?x-oss-process=image/resize,w_1000/format,png"  src="https://i3.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204747_s_5095160_o_w_3024_h_4032_68551.jpg?x-oss-process=image/resize,w_600/format,jpg/quality,Q_60" data-imgid="87a241cc8608f7a5433df09933f45b37"   ></center></div><div><center class="hupu-img" data-h="3648"data-w="2736" data-origin="https://i10.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204748_s_2188707_o_w_2736_h_3648_43417.jpg?x-oss-process=image/format,png"  data_url="https://i10.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204748_s_2188707_o_w_2736_h_3648_43417.jpg?x-oss-process=image/resize,w_1000/format,png"  src="https://i10.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204748_s_2188707_o_w_2736_h_3648_43417.jpg?x-oss-process=image/resize,w_600/format,jpg/quality,Q_60" data-imgid="b1f2f5ff6a259b7387f331178c7efa8d"   ></center></div><p>福利不能少，各位JR注意安全，增强免疫力。</p><div><center class="hupu-img" data-h="863"data-w="690" data-origin="https://i5.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204929_s_152956_w_690_h_863_21269.jpg?x-oss-process=image/format,png"  data_url="https://i5.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204929_s_152956_w_690_h_863_21269.jpg?x-oss-process=image/resize,w_1000/format,png"  src="https://i5.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204929_s_152956_w_690_h_863_21269.jpg?x-oss-process=image/resize,w_600/format,jpg/quality,Q_60" data-imgid="c2ed8c4dd2bd07b2d9afecc33b68fa9c"   ></center></div><div><center class="hupu-img" data-h="1250"data-w="1000" data-origin="https://i1.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204929_s_167352_w_1000_h_1250_76575.jpg?x-oss-process=image/format,png"  data_url="https://i1.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204929_s_167352_w_1000_h_1250_76575.jpg?x-oss-process=image/resize,w_1000/format,png"  src="https://i1.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204929_s_167352_w_1000_h_1250_76575.jpg?x-oss-process=image/resize,w_600/format,jpg/quality,Q_60" data-imgid="97c29cd0bfc9c87d7815db40b96533b9"   ></center></div><div><center class="hupu-img" data-h="928"data-w="690" data-origin="https://i3.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204929_s_74547_w_690_h_928_56819.jpg?x-oss-process=image/format,png"  data_url="https://i3.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204929_s_74547_w_690_h_928_56819.jpg?x-oss-process=image/resize,w_1000/format,png"  src="https://i3.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204929_s_74547_w_690_h_928_56819.jpg?x-oss-process=image/resize,w_600/format,jpg/quality,Q_60" data-imgid="a4bbcf10faa87cffbd3109d3730e74f0"   ></center></div>

到2019年年底，也断断续续的练了3、4年，之前打基础外加训练很佛系，效果一直不

2019年练完了，又来献丑了

Fhmily0915

<p>到2019年年底，也断断续续的练了3、4年，之前打基础外加训练很佛系，效果一直不怎么好。2019年下半年重新调整了一下训练计划、强度以及饮食，感觉今年整体效果勉强还行，只是体脂率还是没有减到期望的20以下（20.7），只有来年再继续增肌和减脂了。</p><p>三大项除了深蹲还过得去，其他两项都是弱🐔，🤦‍♂️🤦‍♂️🤦‍♂️。上年底朋友帮忙拍的照片和体测表</p><p><img src="https://i5.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204745_s_2466765_o_w_3024_h_4032_93754.jpg" data-h="4032" data-w="3024" data-imgid="e7b5e5a80e058fc97b102ea2cd12757c"/></p><p><img src="https://i10.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204746_s_2055425_o_w_3024_h_4032_14819.jpg" data-h="4032" data-w="3024" data-imgid="277cd7b3aec95111dc2eb356d642536e"/></p><p><img src="https://i3.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204747_s_5095160_o_w_3024_h_4032_68551.jpg" data-h="4032" data-w="3024" data-imgid="87a241cc8608f7a5433df09933f45b37"/></p><p><img src="https://i10.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204748_s_2188707_o_w_2736_h_3648_43417.jpg" data-h="3648" data-w="2736" data-imgid="b1f2f5ff6a259b7387f331178c7efa8d"/></p><p>福利不能少，各位JR注意安全，增强免疫力。</p><p><img src="https://i5.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204929_s_152956_w_690_h_863_21269.jpg" data-h="863" data-w="690" data-imgid="c2ed8c4dd2bd07b2d9afecc33b68fa9c"/></p><p><img src="https://i1.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204929_s_167352_w_1000_h_1250_76575.jpg" data-h="1250" data-w="1000" data-imgid="97c29cd0bfc9c87d7815db40b96533b9"/></p><p><img src="https://i3.hoopchina.com.cn/hupuapp/bbs/32424260349595/thread_32424260349595_20200128204929_s_74547_w_690_h_928_56819.jpg" data-h="928" data-w="690" data-imgid="a4bbcf10faa87cffbd3109d3730e74f0"/></p>

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