pedia ksodevete para polla lefta me na agorazete supplements kai exete ksexasi tin dieta. aftos o athliatros pou se protine ena programa mou fenete oti theli pio poli to portofoli sou para na xtisis mis.
To kalitero tha itan na arxinisis na metras poso proteini, idatanthraki kai lipara tros oli tin imera. na valis ena stoxo na tros eos na exis katevasi oso proteini, carbohydrats kai lipara xriazounte gia na megalosis. ena paradeigma ine 2-3g proteini ana kilo somatikou varos, 3-4g carbohydrates (afto eksartate me poso grigoros ine o metabolismos sou, an exis diskola san emena na anevis kila mpori na xriastoun eos kai 5g+ ana kilo somatikou varos), 0,5-1g lipara... paradigma: o lakis zigisi 75 kila, tha theli giro sta 150-225g proteini, 225-300g carbs, 40-75g lipara.
An to mirasoume se 5 gevmata tin imera tha ine sto peripou 30-45g proteini, 45-60g carbs kai 8-15g lipara ana gevma. mia merida mpori na ine:
ena komati kotopoulo, psari, kokkino kreas etc giro sta 150g (~30g proteini, 5g lipara)
mia xoufta rizi sta 50g (~40g carbs, 5g proteini)
kai oti laxanika sou aresoun, paradigma spanaki i mprokolo (5g carbs)
kai ligo saltsa gia gefsi (5-10g carbs)
proino mpories na fas merika avga (2 olokrira, kai 3 extra aspradia, 25g proteini) kanta omeleta me kamia tomatoula, piperia, salsa kai manitaria, ena potiri gala (9g proteini) kai 4 fetes skouro psomi (40g carbs?)
mpories kai na kanis kamia feta me skouro psomi, ligo tono, aspro tiri, marouli kai ena koutalaki eleolado kai na to paris mazi sou, etsi den xriazete na ise stin kouzina oli mera
to noima me whey protein, MRP (Meal Replacement Shakes) klp inte otan den exis ora na fiaksis mia merida na mpories mono na paris mazi sou ena shake me oti xriazete, den ine kati pou tha vasizete i diatrofi sou!
Θέμα: ΒΟΗΘΕΙΑ Γνώστες!
Εμφάνιση αποτελεσμάτων : 16 έως 29 από 29
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10-07-06 14:38 #16
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Misos andras, misos apisteftos
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10-07-06 16:46 #17
oson afora thn aukshsh muikhs mazas tha sou pw oti akomi kai oi kalhteroi swmatotypoi me swsth gymnastikh kai diatrofh pairnoun gyrw sta 2 kg ton XRONO ! opote mhn perimeneis allages apo mhna se mhna.H akshsh barous otan pernei kapoios kreatinh ofeilete ka8ara sta ygra pou katakrataei o mhs.Opote fainetai kai pio ogkodhs.Molis thn stamatas ksefouskwneis.H aukshsh dynamhs pou parathreite otan arxizeis gymnastikh den ofeilete sto oti pairneis muikh maza alla sto oti otan gymnazese systhmatika tote o ekastote mhs kinhtopoiei perissoteres mhikes ines apo thn arxh ths askhshs opote paragei perissotero ergo.Dhladh o mhs doulevei sto 100%.
Αρχικό μήνυμα απο dynami
Afth h istoria me tis 8ermidikes anagkes exei trabhksei poly.Me 300g ydatan8rakes thn mera den yparxei periptwsh na baleis mhs.Osh prwteinh kai na fas.To swma kaei glykozh kai lipara den kaei prwteinh opote den prepei na thn ypologizeis kai poly sthn hmerisia 8ermidikh sou anagkh.Gia na paragei o organismos glykozh apo thn prwteinh xreiazete cortizolh.Nai h kakia afth katabolikh ormonh h opoia dinei entolh sto sykwti na diaspasei tis prwteines se aminoksea kai apo afta na paragei glykozh.
H hmerisia 8ermidikh sou anagkh den mporei na prosdioristei apo to swmatiko sou baros.As eimaste sobaroi, aftes einai malakies pou lene oi diaitologoi opws kai o deikths mazas swmatos kai loipes paparies.H hmerisia 8ermidikh sou anagkh prosdiorizete apo ton swmatotypo sou.Yparxoun atoma 60kg pou me 5000kcals thn mera den bazoun kilo.Mporei oi bodybuilders na kanoun mia diaita me 300-400gr ydatan8rakes thn mera kai na parnoun mhs alla ta swmata tous einai xhmikws enisxumena.O monos tropos na breis se ti kcals paizei o organismos sou einai me dokimes kai la8h .Arxizeis me 3000kcals kai ama den pairneis baros auksaneis 500kcals.Kaneis kai kamia lipometrhsh na deis ti baros einai afto pou phres.Epishs gia na pareis mhs prepei na pareis kai lipos.Gia na arxisei o mhs na anabolizei prepei prwta na gemisei tis apo8hkes glykogonou tou.Opote thes ydatan8rakes.
BODYBUILDING AIN'T ROCKET SCIENCE
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10-07-06 17:58 #18
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Αρχικό μήνυμα απο jiujitSu
Αρχικό μήνυμα απο jiujitSu
i moni pou kanoun dieta gia na katevoun kila kai trone eos 400g idatanthrakes ine para poli megali me poli grigoro metabolismo, paradigma enas IFBB pro me 140kg offseason..
den katalaveno giati les teties malakies, les kai exis tpt na apodiksis. exis anagi na prospathisis kapion na kanis rezili, gia na enstanese kalitera?
pote ipa oti trome proteini gia gluconeogenesis? exis kanena tropo na apodiksis oti tha gini gluconeogenesis me 300g idatanthrakes? oxi, giafto stfu.
papse tis mlkies, ego prospathisa na voithiso - an sou fenotan kati lathos tha mporouses me oreo tropo na me dosis tin skepsi sou kai na vroume lisi, kai an kapios exi lathos na mathi to sosto apo mia sosti sizitisi.Misos andras, misos apisteftos
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10-07-06 18:15 #19
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Αρχικό μήνυμα απο jiujitSuMisos andras, misos apisteftos
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10-07-06 18:39 #20
Paides prwta apo ola den einai kako na diafwnhte alla chill out!
Sxetika me thn diaita pou proteines 'dynami' den diafwnnw antithetos xreiazomaste 3 yperplhrh geumata me laxanika frouta ktl k apla ta supplements einai apla symplhrwmata oxi meal replacements. Twra an meta thn gym xreiazesai kreatinh den nomizw na kouvalas mazi sou 2 kila mprizola. Twra sxetika me thn prwteinh thn idia apopsh eixe k enas filos pou den eperne giati ta thewrouse xasimo xrhmatwn k koroideia alla pote den ton evlepes 5 fores thn evdomada sto gym.O logos apla 'pianotane' k as eixe ena oloklhro geuma meta thn gym k hthele mia hmera oloklhrh na 'xepiastei'. Meta apo polla arxise na pernei isolate whey k apo tote den exei kanena apolytws provlhma k anathewrhse tis opoies antirrhseis pou eixe. Twra apo thn allh an kapoios den thelei sovara na asxolhthei me to gymnasthrio k apla den ftanei sta oria tou ok kalytera na meinei sthn swsth diatrofh xwris kanena supplement. H epilogh tou kathenos dikaiwma tou.Bodybuilding.gr
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10-07-06 19:35 #21
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Αρχικό μήνυμα απο gasturb13Αρχικό μήνυμα απο gasturb13
Αρχικό μήνυμα απο gasturb13Misos andras, misos apisteftos
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10-07-06 20:00 #22Αρχικό μήνυμα απο dynami
Katarxhn den epite8hka prwsopika se sena pou8ena se afta pou egrapsa.H alh8eia einai oti oute kan diabasa mexri telos afto pou eixes grapsei giati emoiaze me ar8rakia pou blepeis se sites opws www.bodybuilding.com ktl opou kai anafer8hka.Giati peiraktikes toso ? Mhpws einai ligo kai to gegonos oti parolou pou akolou8eis afta pou lene oi Megaloi koouts sta sites den blepeis beltiwsh ? O IFBB twn 140kg ktypaei grammaria anabolikwn, les na exei diafora an tha faei 400 h 410g ydatan8rakes? Exeis prospa8hsei na fas pote 7000kcals kai na mhn kseraseis ? pou ta eides afta?
300gr YDATAN8RAKES tha sou dwsoun 12008ermides apo tis opoies oi 250-300 xreiazontai mono gia na tous xonepseis.OUTE gata den bazei lipos me 900kcals thn mera.O metabolismos den einai sta8eros alla allazei analoga me tis diatrofikes proslhpseis kai thn swmatikh askhsh.Me 300gr ydatan8rakes o organismos sou kanei fulltime glykoneogenesh gia na kalypsei tis anagkes tou se glykozh.
ti stfu kai paidiastikes ekfraseis einai aftes ? san mayrh se gketo ...
Synexise na kaneis afto pou kaneis kai egw afto pou kanw kai o xronos tha deiksei...
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10-07-06 22:06 #23
[quote="dynami"]
Αρχικό μήνυμα απο gasturb13Bodybuilding.gr
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10-07-06 23:11 #24
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Αρχικό μήνυμα απο jiujitSu
kai ne, exo ftasi eos 7000cals kai parapano. to bulk mou apo mesi 05 eos apriliou 06 imouna giro sta 5500 cals.
pote ipa oti 300gr idatanthrakes ine i moni lisi, exis provlima me na diavasis oti egrapsa sto original post oti mpori na ftasis me 5g+ ana kg/bw?
o logos pou me pirakse to post sou ine epidi prospathisa na kano kalo, kai esi arxises na les ena soro mpourdes...
as kanoume afto pou les, kai na poume ton threadstarter na kani afto pou les. afou les 300g den ine tpt, tha eleges kati san 500-600g i kai pio poli, 700g idatanthrakes tin imera. pistevis oti mpori enas arxarios pou ine sinithismenos na troi san normal anthropos na ta kataferi? oxi.. to mono pou tha gini ine oti tha katalavi oti den ta kataferni kai tha ta paratisi. prota mathenis pa perpatas prin trexis.. an den anevene kila, tha eperne to paradigma apo emena kai tha anevase ta carbs tou mexri na ftasi eki pou theli.
kopse kai tis vlakies, den tha gini gluconeogenesis me 300g carbs ektos kai exis ipervolika grigoro metabolismo, xriazese pano apo 8000 cals gia na min katevis kila (teties periptosis iparxoun, ala toso spania pou i pio poli den prokete oute na sinantisoun ena tetio stin zoi tous)
mia kali idea tha itan na ksespasis kapou alou kai oxi se ala atoma, exis axristi aftopepithisi kai den prepi oli na pasxoun gia afto. mia kali idea tha itan na pas se psixologo.Misos andras, misos apisteftos
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10-07-06 23:15 #25
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[quote="gasturb13"]
Αρχικό μήνυμα απο dynamiMisos andras, misos apisteftos
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10-07-06 23:28 #26
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Αρχικό μήνυμα απο jiujitSu
http://www.ironmass.com/attachments/...g?d=1146486336
http://www.ironmass.com/attachments/...g?d=1142620869
http://www.ironmass.com/attachments/...g?d=1142620885
an den doulevoun:
http://forum.bodybuilding.com/attach...6&d=1146487516
http://forum.bodybuilding.com/attach...7&d=1146487659
http://forum.bodybuilding.com/attach...8&d=1146488261
185kg deadlift 3 reps:
http://forum.bodybuilding.com/attach...8&d=1146488261
paradexome oti den ime apo tous kaliterous, iparxoun poli pou exoun kani apotelesmata poli pio kala, ala exo apotelesmata pou "speak for themselves"Misos andras, misos apisteftos
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11-07-06 08:53 #27
Πόσο χάλια διατροφή μπορεί να κάνει ένας bodybuilder ?
Αν πέρνει κάποιος 40 κιλά πρωτεϊνης το μήνα και βάζει ένα κιλό μυϊκής μάζας... σημαίνει ότι τα 39 κιλά δεν τα χρειαζόταν. αν τα χρειαζόταν που πήγαν ? Αντε να βάλω άλλα 10 για συντίρηση και άλλα 10 γιατί είμαι στις καλές μου σήμερα... τα υπόλοιπα ?
Θα χαρώ πάντος την ημέρα που θα υπάρχω και θα αποκτώ μυς χωρίς γυμναστική ή με λίγη γυμναστική και μερικά συμπληρώματα.
Το topic πάει για lock. carefull all.
[hr]the biggest lies are those we say to ourselfs. after all denial is the first human reaction.
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11-07-06 23:33 #28Αρχικό μήνυμα απο dynami
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