我們常聽別人在增肌期 (Bulking)或減脂期 (Cutting)，但如果你不是要參加比賽，你根本不需要bulking 或 cutting。
1. 增肌期 (Bulking)
脂肪細胞(Adipose cells)一旦形成，就算你去減磅，脂肪細胞在過程中縮小，脂肪細胞仍會留在體內，不會消失！在增肌期間，尤其是骯髒增肌 (dirty bulk)，雖然肌肉和脂肪都會同步增長，但比乾淨增肌 (clean bulk) 建立更多脂肪，令到日後cutting更難。所以為什麼有些人增磅後難減磅。
2. 減脂期 (Cutting)
在減脂期，無可避免會減少肌肉。流失肌肉有機會令你更弱，舉得更輕，最後加劇流失肌肉。
3. 最能增長肌肉的方法
計算好你的TDEE，再進食約90-110%的TDEE，再不斷去磅重去觀察你身體的反應以進行調節，看看身體對多少TDEE反應最好。身體重組 (body recomposition) 主張可以同時減少體脂並增加肌肉量的過程，進食約90-95%的TDEE，以及進食 1.6-2.4 蛋白質 (克)/體重 (公斤)，但最後還是看看身體反應再作出調節。
Source:
1. Effect of nutritional intervention on body composition and performance in elite athletes
2. Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals: A Parallel Groups Design
3. Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression
4. Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time?
5. Effects of 8 weeks of resistance training in combination with a high protein diet on body composition, muscular performance, and markers of liver and kidney function in untrained older ex-military men
6. Effects of Dietary Protein on Body Composition in Exercising Individuals
7. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial
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☕ 請我飲一杯咖啡 | Buy me a coffeeLast updated on March 2nd, 2026 at 10:13 pm
