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sessions

trend · core indicators

trend · part muscle (kg)

trend · part fat (kg)

trend · weight adjust target

trend · ratings

photos · current vs target

cycle phases · scheduling

nutrition target

  • 2 eggs morning (12g) + palm meat lunch (25g) + palm meat dinner (25g) + soy/greek yogurt (10-15g) ≈ 80g
  • missing days → 1 scoop whey ≈ 20g
  • 早 2 蛋 (12g) + 午掌心肉 (25g) + 晚掌心肉 (25g) + 豆漿/希臘優格 (10-15g) ≈ 80g
  • 沒到目標的日子 → 1 勺乳清 ≈ 20g

execution rule

  • abandon "regular weekly schedule" — adhd will fail it
  • opportunistic training: high days go hard, low days do home/floor
  • lateral raise · reverse fly · 3kg → 4kg next session
  • posture work spread anywhere, do not gatekeep with "the right time"
  • 放棄「每週固定幾次」— adhd 一定會失敗
  • 機會主義訓練：有動力強度拉滿、沒動力做 home/floor
  • 側平舉 · 反向飛鳥 · 3kg → 4kg 下次直接升
  • 體態矯正越分散越好，不要等「合適的時間」

observation · 2026-05-30

subject: f, 160cm, 48.1kg, adhd, chronic rhinitis · source: 6 inbody sessions + photos + self-report

tl;dr

not "needs to lose weight" — needs to recompose + redistribute.

core problems:

  1. body fat 24% too high (target band 18-22%)
  2. mid/rear delt too weak — directly causes "narrow shoulders, ham-sausage arms, relatively wider waist"

top 3 actions:

  1. lateral raise 3kg → 4kg
  2. daily 5-min pelvic neutral combo (glute-bridge + dead-bug + bird-dog)
  3. protein 7g storage → 80g/day intake

1 · session trajectory

  • s1 → s2 (48d, golden): +2.5kg weight, +1.5kg muscle, +0.1kg fat. clean lean-bulk.
  • s2 → s3 (4.5m, turning): +1.6kg weight but -0.4kg muscle, +2.2kg fat. bf% jumped 19.9% → 24% and never came back.
  • s5 → s6 (60d, reversal): -1.4kg fat, -2.5pp bf%, -0.7lv visceral, -1.7cm waist, +0.5kg muscle simultaneously. document what you did this period — it worked.

14-month gap (s4 → s5): before/after almost identical (48.7 → 48.8) but that does not mean "no change". annotate the gap with real-life context for valid reading.

2 · the 2 ratings that never moved (6/6 "low")

  1. protein storage: 6 of 6 sessions "low". eating quality is fine — quantity is short.
  2. body-fat percentage: 6 of 6 sessions "mild obese". reinforces #1: low protein → muscle stalls → bmr stays low → easier to store fat → bf% high.

3 · trunk is the battleground

per body part fat gain: trunk +1.4kg dominates. arms +0.1~0.2kg, legs +0.3kg. exactly matches the visual "belly appeared, waist won't narrow" observation. visceral fat +0.79lv and waist +2.1cm corroborate.

4 · what is missing in current training

  • no core progression ladder between plank 32s and visible abs (use: bird-dog, dead-bug, hollow, hanging-knee-raise, pallof)
  • no posture-correction movements (yoga is too general — need wall-angels, ytw, chest-doorway, couch-stretch, thoracic-extension)
  • no compound glute work for pelvic posture (glute-bridge family)
  • shoulder weights stuck at 3kg → that is endurance, not hypertrophy. upgrade to 4kg.

5 · body strategy: inverted triangle (not hourglass)

target reference is mid-aesthetic, neutral handsome. derived priority:

  1. + shoulder mid/rear delt (highest roi for silhouette)
  2. maintain lat width (current upper-back work is correct)
  3. visible core (fat loss + core training)
  4. keep leg lines (do not over-glute)

6 · 12-month realistic target

metricnow12m targetvisual
weight48.147–48unchanged
muscle19.620.5–21delts & lats visible
bf %24.019–21flat lower abs · faint abs
waist71.465–67inverted-triangle hint
protein7.27.8+rating exits "low"

weight basically unchanged — composition shifts.

7 · do-not list

  • do not chase weight loss (not needed)
  • do not train obliques heavy (h-shape will get blockier)
  • do not over-build glutes chasing hourglass (off-target)
  • do not force "3 sessions per week" — adhd will repeatedly fail it
  • do not panic over luteal-phase +1-2kg water

觀察 · 2026-05-30

對象：女, 160cm, 48.1kg, adhd, 慢性鼻炎 · 來源：6 次 inbody + 身體照 + 自述

tl;dr

不是「需要瘦下來」— 需要重塑組成、重新分布。

核心問題：

  1. 體脂率 24% 偏高（目標 18-22%）
  2. 三角肌中／後束太弱 — 直接造成「肩窄、手臂火腿腸感、腰相對顯寬」

三件最該抓住：

  1. 側平舉 3kg → 4kg
  2. 每天 5 分鐘骨盆中立組合（臀橋 + 死蟲 + 鳥狗）
  3. 蛋白質 7g 儲量 → 每天 80g 攝取

1 · 體測軌跡

  • s1 → s2（48 天，黃金期）：體重 +2.5、骨骼肌 +1.5、體脂 +0.1。乾淨增重。
  • s2 → s3（4.5 個月，轉折）：體重 +1.6 但肌肉 -0.4、脂肪 +2.2。bf% 從 19.9% 跳到 24%，之後再沒回去。
  • s5 → s6（60 天，反轉）：體脂 -1.4kg、bf% -2.5pp、內臟脂肪 -0.7lv、腹圍 -1.7cm、骨骼肌 +0.5kg 同時改善。記下這段做過的事 — 它有效。

14 個月空窗（s4 → s5）：前後幾乎一致（48.7 → 48.8）但這不代表「沒變」。建議補上現實狀態描述才能解讀。

2 · 6 次都沒改善的兩件事（6/6「不足」）

  1. 蛋白質儲量：6/6「不足」。飲食結構優異，問題在「量」不在「質」。
  2. 體脂率：6/6「輕度肥胖」。強化第 1 條：蛋白質不足 → 肌肉長不出 → 基代低 → 容易堆脂肪 → bf% 高。

3 · 軀幹是主戰場

部位別脂肪：軀幹 +1.4kg 壓倒性最多。手臂 +0.1~0.2、腿 +0.3。完全對應視覺上「肚子有了、腰窄不起來」。內臟脂肪 +0.79lv、腹圍 +2.1cm 三者一致。

4 · 訓練缺什麼

  • 沒有從 plank 32s 到「腹肌可見」之間的進階梯度（要加 bird-dog、dead-bug、hollow、hanging-knee-raise、pallof）
  • 沒有體態矯正動作（瑜珈太廣，需要 wall-angels、ytw、chest-doorway、couch-stretch、thoracic-extension）
  • 沒有臀部複合動作（glute-bridge 系）矯正骨盆姿勢
  • 肩重量卡在 3kg → 那是耐力區、不是肌肥大區。升 4kg。

5 · 視覺策略：倒三角（不是沙漏）

目標圖屬中性帥氣審美。對應優先級：

  1. + 三角肌中／後束（廓線投資報酬率最高）
  2. 維持背闊寬度（目前上背訓練 OK）
  3. 核心可見（減脂 + 核心訓練）
  4. 下半身保持線條（不要過度練臀）

6 · 12 個月務實目標

項目現況12 月目標視覺對應
體重48.147–48不變
骨骼肌19.620.5–21三角肌 & 背闊看得出來
體脂率24.019–21下腹平坦、腹肌隱約可見
腹圍71.465–67倒三角廓線初步成形
蛋白質7.27.8+評價脫離「不足」

體重幾乎不變 — 動的是組成。

7 · 不該做的事

  • 不要拚命減體重（不需要）
  • 不要練腰側（h 型會更方）
  • 不要過度練臀拚沙漏（不符合目標）
  • 不要強求「每週 3 次規律」— adhd 會持續失敗
  • 不要在意黃體期 +1-2kg 水腫