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ZAKON
20-04-06, 10:20
Καλημέρα σε όλους,

Θα ήθελα τη βοήθειά σας, ασχολούμαι καιρό με το γυμναστήριο αλλά δεν έδινα ποτέ πολύ βάρος στη προπόνηση (λίγα κιλά.. από λίγη άσκηση), δύο μήνες πρίν αποφάσισα να βάλω περισσότερο όγκο στους μύες βάζοντας σιγά σιγά περισσότερα κιλά με περισσότερο χρόνο άσκησης.

Στην αρχή των δύο αυτών μηνών.. χρησιμοποίησα Κρεατίνη ( την PEAK SIZE με κόστος 45ευρω Ελλάδα: που "υποσχότανʼ" μεγάλη αύξηση στην μυϊκή μάζα….. αλλά δεν είδα Κ Α Ν Ε Ν Α απολύτως αποτέλεσμα εκτός απο "ελαχιστότατο" που και αυτο οφείλετε στη αύξηση της άσκησης και όχι στην κρεατίνη που έπερνα.. (ακολούθησα τις οδηγίες κατά γράμμα +βοήθεια με προπονητή που γνωρίζει το αντικείμενο, αυτός σχολίασε πως η συγκεκριμένη κρεατίνη "δεν είναι λειτουργική" στο σώμα μου... αλλά… θα "έπρεπε" λέει να έχει έστω μικρό αποτέλεσμα (παραπάνω απο το φυσικό) .)

Γνωρίζετε κάτι που μπορεί να δώσει ʽʼαποτέλεσμα΄΄ στην αύξηση της μυϊκής μάζας;

Δεν θέλω να σπαταλήσω λεφτά σε δοκιμές προϊόντων, θέλω να μου προτείνετε κάτι που πραγματικά γνωρίζετε πως θα δώσει αποτέλεσμα

(Ας μην είναι κρεατίνη! Αρκεί να μην είναι αναβολικά)

Φιλικά,
Χ

Gasturb
21-04-06, 15:48
file mou an k yparxoun pio eidikoi sto forum na apanthsoun egw tha pw me tis opoies gnwseis mou katarxhn na mhn viazesai. H muikh maza den einai k to pio eukolo pragma na apokththei k sigoura thelei xrono mexri na deis ena poly sovaro apotelesma.

Yparxoun omws kapoia shmeia pou tha prepei na prosexeis opws na perneis thn kratini sou kathe prwi k meta thn proponish sou. Prwteini perneis? An oxi na agoraseis einai ena must gia auto pou theleis na kaneis.. opote meta thn proponhsh sou pies siga siga k thn prwteini sou prin koimitheis k to prwi kanei kalo! Twra gia thn gymnastikh afeierwne kathe mera ena shmeio tou swmatos sou, oxi panw apo mia wra gymanstikh k kane ena break ana 2 imeres px deutera sththos, trith plath tetarth break. Egw gia na eimai eilikrinhs thn 3 imera paw k kanw diadromo k koiliakous (yparxoun fysika k imeres pou den kanw tipota opws savvato 8) ) Auto vasika einia opws to kanonizei o kathenas analoga.

H monohydrate kreatinh na prosexeis na exei to trademark CREAPURE pou einia endeixh gia mia swsth pure creatine (kati san to ISO dld :wink: ) k oxi toso an einia akrivh h fthnh.H timh paizei rolo ligo sthn prwteinh opou h ligo pio akrivh na einai isws k kalyterh.

Auta apo emena kalh synexeia k as me diorthwsei kanenas an diafwnei (kalo tha mou kanei! 8) ) Bye!

PS Den tithetai thema anavolikwn makrya! :shock:

gorilakos
21-04-06, 16:54
katarxin perneis katholou whey protein,aminoksea i Bcaa?
an thes kati etsi oste na anebeis einai kalla na kaneis sindiasmo whey protein,kreatini kai tribulus,tha se boithisoun para poli.kreatini tha sou proteina na pareis pure kreatini kai oxi formules.
pos tin epernes tin kreatini???

ZAKON
21-04-06, 22:12
Kalispera sas paidia, euxaristw gia tis apantiseis!

H kreatini pou pernw (PEAK SIZE tis Peak Body) ektos apo Kreatini iatrikis katharotitas, periexei se 50g proiontos:

Energy 185kcal
Protein 11g
Duel Action Carbohydrates 34.5g
Sugars 6.5g
Fat 0g
Sodium 10mg
Creatine 7.5g
Glutamine 2.5g
D-Ribose 1g
Alpha lipoic acid 200mg
Taurine 1g
Vitamin C 200mg
Magnesium 150mg

Pernw 2 scoops to proi (50g) kai 2 meta ti proponisi (oi odigies autes dinonte sti siskevasia)

H alithia einai oti niothw OLH mera megalo poso energias (paratirisa omws oti nevriazw epikindina me to paramikro..) xoris na kourazomai sxedon se tpt... mporw na kanw gimnastiki astamatita mexri na varethw (den to kanw auto, exo kapoio metro fusika) alla... den vlepw ikanopiitiko apotelesma os pros tin muiki anaptiksi.

Aksizei na parw Wheight Protein??
Den einai gia na valeis varos?
Ti einai to Bcaa kai to Tribulus?

Euxaristw prokatavolika...

Gasturb
22-04-06, 00:59
File Zakon ta neura k genika h yperentash ypothetw logw tis taurinhs. Den xerw ti exoun na poun k ta alla paidia alla kati den mou aresei sto migma kratinh me prwteinh k taurinh H taurinh einia kalh alla estw k se auth thn posothta kathe mera den leei! :? .

Egw tha se synistousa 2 prointa xexwrista

1. Katharh kreatini opws px endeiktika k mono h parakatw

opou h dosologia einai 5 gr to prwi k alla 5 meta thn proponhsh

2. Na pareis Whey proteini (einai must) peri ta 50 gr meta thn proponhsh k an antexei to portofoli sou to prwi k to vrady. Endeiktika k pali

Einai gia na valeis kathara myikh maza. Yparxei k h soya proteini alla h best of einai h whey (periexei kai aminoksea kai bcaa pou xreiazesai) :wink:

Auto to proion apo oti katalava ta exei 2 se 1 syn thn taurini :? Ok den xerw borei na einai kalo alla egw proswpika lew kalytera xexwrista

Ta Tribulus einai xapakia gia anypswsh ths testosteronhs k to BCAA = branched chain amino acids . Kalo workout!

ZAKON
22-04-06, 02:36
Euxaristw polu gia tis plirofories paidia :wink:

gorilakos
24-04-06, 15:01
kane mia sosti diatrofi kai pare whey protein opos kai dipote.kreatini kalitera kathari.oso gia ta neura isos eisai neurikos pantos auti i kreatini pou les apokleietai na se kanei neuriko.an epernes tipota proion me cofeini i efedrini auta tha sou fernan neura omos i kreatini me tipota.

ZAKON
26-04-06, 01:44
Popopo... :shock: :shock: :shock:

Giati den mou eipate tin eknevristiki pleura tis Whey proteinis?? ....

Polla "aeria..." re paidia.. (lol) :oops: :oops: :oops: :!: :!:

Rotisa kai mou eipane pos einai kathara logo tis proteinis kai simvainei se pososto ano tou 90% ton xriston..

katantise spastiko.. :cry:

Peira tin American Whey (me amino acids kai BCAA)

Tha pw apotelesmata se peripou ena mina kai kati..

gorilakos
26-04-06, 16:21
Popopo... :shock: :shock: :shock:

Giati den mou eipate tin eknevristiki pleura tis Whey proteinis?? ....

Polla "aeria..." re paidia.. (lol) :oops: :oops: :oops: :!: :!:

Rotisa kai mou eipane pos einai kathara logo tis proteinis kai simvainei se pososto ano tou 90% ton xriston..

katantise spastiko.. :cry:

Peira tin American Whey (me amino acids kai BCAA)

Tha pw apotelesmata se peripou ena mina kai kati..


periergo auto pou les me ta aeria :? mallon i whey pou tha peires tha einai mapa. :? ego exo xreisimopeiisi tin 100% Whey ON tin Isopreme Isolat tin 100% Whey EAS tin Metabolic MRM tin Designer k.a kai den eixa pote auto to prblima. pianeis etairias einai i American Whey??

ZAKON
26-04-06, 17:25
Tis American Sport Nutrinion.

Rotisa kai mou eipane pws einai fusiko.. kai perissotero einai analoga me ton organismo (90%+ xristes)

Den gnorizw ean o logos einai auti i proteini.. pantos.. se 4 meres evala 1kg (pano kato) miiko varos.. ean paw etsi tote apo twra eimai euxaristimenos :wink:

gorilakos
27-04-06, 11:24
Se 4 meres ebales ena kilo??? Ligo poli mou fenetai.Episeis an sinexiseis etsi tha gemiseis lipos.Prospatha na bazeis an perneis bebaia mono whey mexri 500g tin bdomada gia na einai kathari myiki maza.

pos tin pineis tin proteini? mporeis na baleis na doume ta sistatika tis?

ZAKON
27-04-06, 11:40
Υψηλής ποιότητας προχωνευμένος ορός γάλακτος, παρασκευασμένος εν ψυχρώ, χωρίς λακτόζη με "όλα" (ειναι πολλά..) τα απαραίτητα αμινοξέα συμπεριλαμβανομένων BCAA.

Διατροφικά στοιχεία ανά δόση(28,33gr)
Θερμίδες 104
Πρωτεΐνες 20 gr
Υδατάνθρακες 6 gr
Λίπος 0 gr
Ζάχαρη 0 gr


Το πρόγραμμά μου είναι (μου το πρότειναι ο αθλιατρός):

08:00 Πρωινό

11:00 Whey Protein

14:00 Γεύμα

17:00 Whey Protein

19:00 Kρεατίνη (Pure creatine) και μετα απο 15 λεπτά Προπόνηση

20:30 Αμέσως μετά την προπόνηση Kρεατίνη

21:30 Δείπνο

gorilakos
27-04-06, 12:07
Υψηλής ποιότητας προχωνευμένος ορός γάλακτος, παρασκευασμένος εν ψυχρώ, χωρίς λακτόζη με "όλα" (ειναι πολλά..) τα απαραίτητα αμινοξέα συμπεριλαμβανομένων BCAA.

Διατροφικά στοιχεία ανά δόση(28,33gr)
Θερμίδες 104
Πρωτεΐνες 20 gr
Υδατάνθρακες 6 gr
Λίπος 0 gr
Ζάχαρη 0 gr


Το πρόγραμμά μου είναι (μου το πρότειναι ο αθλιατρός):

08:00 Πρωινό

11:00 Whey Protein

14:00 Γεύμα

17:00 Whey Protein

19:00 Kρεατίνη (Pure creatine) και μετα απο 15 λεπτά Προπόνηση

20:30 Αμέσως μετά την προπόνηση Kρεατίνη

21:30 Δείπνο


An singrinoume tin whey me alles tis agora tote den bgazei megali posotita proteinis stin dosi.i Isopreme p.x bgazei 30 g stin dosi.

To programa sou den mou kathetai kalla giati apo oti kseroume i whey
einai mia grigori pigi proteinis kai kalla einai na tin pinoume mono protou kai meta tin gimnastiki, tin ora pou xreiazomaste grigora aminoksea.tin ipolipi mera mporoume na pinoume proteini perisoteron sistatikon.

Kreatini tha sou proteina kalitera mia dosi to proi kai mia dosi meta tin proponisi gia na kratas oli tin mera idia ta epipeda tis kreatinis.

Protou ton ypno tha sou proteina kai kaseini.

Rookie_Or_Not
30-04-06, 02:56
to klanidi einai anamenomeno den ksero kanenan simperilambanomenoun k emena p na min pernoun simpliroma k na min exoun auto

Gasturb
09-07-06, 20:40
Υψηλής ποιότητας προχωνευμένος ορός γάλακτος, παρασκευασμένος εν ψυχρώ, χωρίς λακτόζη με "όλα" (ειναι πολλά..) τα απαραίτητα αμινοξέα συμπεριλαμβανομένων BCAA.

Διατροφικά στοιχεία ανά δόση(28,33gr)
Θερμίδες 104
Πρωτεΐνες 20 gr
Υδατάνθρακες 6 gr
Λίπος 0 gr
Ζάχαρη 0 gr


Το πρόγραμμά μου είναι (μου το πρότειναι ο αθλιατρός):

08:00 Πρωινό

11:00 Whey Protein

14:00 Γεύμα

17:00 Whey Protein

19:00 Kρεατίνη (Pure creatine) και μετα απο 15 λεπτά Προπόνηση

20:30 Αμέσως μετά την προπόνηση Kρεατίνη

21:30 Δείπνο

File na perneis kalytera 1 scoop whey to prwi 1 scoop 30 lepta prin thn gymansthkh k 2 scoops amesws meta thn gym
Kreatinh to prwi k meta thn gym k tis hmeres pou den kaneis gym to prwi k meta apo 8 wres xana 5 gr
Opote pareis aminoxea to prwi k meta thn gym.

dynami
10-07-06, 14:38
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!

jiujitSu
10-07-06, 16:46
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%.



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!


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

dynami
10-07-06, 17:58
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.
diafono edo, mpori afti pou exoun kani proponisi gia xronia na min anevenoun pano apo 2kg ton xrono, omos enas arxarios mpori na vali me anesia pano apo 2 kg maza, me sosti diatrofi kai proponisi.. fisika den metrao ta igra kai lipos.. 2kg ton xrono ine poli ligo.



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.
an diavazes pio konta tha evlepes oti egrapsa iparxi periptosi na xriastoun pio poli idatanthrakes, san stin dikia mou periptosi pou ime pano apo 5g ana kg somatikou varous. Den tha evasa kanena na troi osa troo ego, giati i pio poli tha ginontousan mono xontri. Pio sosto tha itan na doso liga guidelines me 3-4g carbs kg/varos kai paradigmata me fasis eki pou mpori na xriasti parapano. me afton to tropo an den kataferi na vali kanena kilo, mpori na pari to diko mou paradigma. tha itan vlakia na pis se kapion oti 300g ine poli liga.. stis pio polles fasis me atoma pou ine pano apo ~25, den kinounte to mono pou tha apoxtisoun ine lipos.
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.

dynami
10-07-06, 18:15
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.
ali mia paparia pou petakses xoris logo. fisika iparxoun atoma pou ine 60kg, trone 5k cals kai den anevenoun kila. pes omos oti mia mera trone 6000 kai ftanoun os 70kg, kai staniaroun. meta trone 7000 cals kai ftanoun os ta 80kg prin staniaroun - vlepis ena ruthmo edo? gia afton to logo leo xx g ana kg, etc etc.. den prokete na anevis kila me tin dieta pou ekanes 2 xronia prin, 15 kg prin.. giafto otan anevi o tipos 5 kg, tha anevasi kai ta calories, etsi den iparxi megali pithanotita na staniari (ektos apo overtraining klp)

Gasturb
10-07-06, 18:39
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.

dynami
10-07-06, 19:35
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
Sosta, pote den ipa na min to kanis afto :)

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

oute afto den ipa na kanis :)


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.
Oti mporese na tou prosferi 2-3 scoops proteini tin imera mporei kreas me tin idia posotita protein na sou prosferi; fisika i protein mporei na sou erthi pio "handy" efoson mpories na tin anakatepsis me ligo maltodex kai na paries ena shake prin ti proponisi kai meta, etsi ine poli pio efkola kai dinis to soma sou afta pou theli pio grigora. Den ime enantion supplements, ime apla enantion atoma pou vasizounte se afta kai den dinoun simasia stin diatrofi tous..

jiujitSu
10-07-06, 20:00
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.
diafono edo, mpori afti pou exoun kani proponisi gia xronia na min anevenoun pano apo 2kg ton xrono, omos enas arxarios mpori na vali me anesia pano apo 2 kg maza, me sosti diatrofi kai proponisi.. fisika den metrao ta igra kai lipos.. 2kg ton xrono ine poli ligo.



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.
an diavazes pio konta tha evlepes oti egrapsa iparxi periptosi na xriastoun pio poli idatanthrakes, san stin dikia mou periptosi pou ime pano apo 5g ana kg somatikou varous. Den tha evasa kanena na troi osa troo ego, giati i pio poli tha ginontousan mono xontri. Pio sosto tha itan na doso liga guidelines me 3-4g carbs kg/varos kai paradigmata me fasis eki pou mpori na xriasti parapano. me afton to tropo an den kataferi na vali kanena kilo, mpori na pari to diko mou paradigma. tha itan vlakia na pis se kapion oti 300g ine poli liga.. stis pio polles fasis me atoma pou ine pano apo ~25, den kinounte to mono pou tha apoxtisoun ine lipos.
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.


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...

Gasturb
10-07-06, 22:06
[quote=gasturb13]Den ime enantion supplements, ime apla enantion atoma pou vasizounte se afta kai den dinoun simasia stin diatrofi tous..

Isws kapoioi parexhgoun thn ennoia supplement apo to meal replacement poly kakos me vrhskeis shmfwnw. Alla ta supplement xreiazonte oxi mono logw eukolias k logw oti einia praktika alla dioti den yparxei allh pio idanikh lysh apo auta se kapoies stigmes. Gia paradhgma mesa se ena dekalpeto meta to gymnasthrio otan prepei na pareis 40 gr prwteinh k mhden carbs allh lysh apo thn whey einai na exeis kammia konserva tono pou k tha sou kostizei perissotero k den mporeis na ton trws k kathe mera

dynami
10-07-06, 23:11
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...
an den to egrapses to post mou enandion emena giati me ekanes quote?
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.

dynami
10-07-06, 23:15
[quote=gasturb13]Den ime enantion supplements, ime apla enantion atoma pou vasizounte se afta kai den dinoun simasia stin diatrofi tous..

Isws kapoioi parexhgoun thn ennoia supplement apo to meal replacement poly kakos me vrhskeis shmfwnw. Alla ta supplement xreiazonte oxi mono logw eukolias k logw oti einia praktika alla dioti den yparxei allh pio idanikh lysh apo auta se kapoies stigmes. Gia paradhgma mesa se ena dekalpeto meta to gymnasthrio otan prepei na pareis 40 gr prwteinh k mhden carbs allh lysh apo thn whey einai na exeis kammia konserva tono pou k tha sou kostizei perissotero k den mporeis na ton trws k kathe mera

kai ego to idio ipa, ta ellinika mou den ine kala, to express my opinion: they come in handy and are very time efficient, not to mention how they are easily portable and can be taken anywhere on the go, even during times where you are doing something else or are just generally lazy and not feeling like eating a proper meal.

dynami
10-07-06, 23:28
Giati peiraktikes toso ? Mhpws einai ligo kai to gegonos oti parolou pou akolou8eis afta pou lene oi Megaloi koouts sta sites den blepeis beltiwsh ?
ta results mou: (apo arxes 2005 eos arxes 2006 - arxisa proponisi 2004..)
http://www.ironmass.com/attachments/post-your-pictures/5157-im-first-ny-tt-bitmappsbild-2-.jpg?d=1146486336
http://www.ironmass.com/attachments/post-your-pictures/4101-im-first-sidelegs.jpg?d=1142620869
http://www.ironmass.com/attachments/post-your-pictures/4102-im-first-bild-004.jpg?d=1142620885
an den doulevoun:
http://forum.bodybuilding.com/attachment.php?attachmentid=299906&d=1146487516
http://forum.bodybuilding.com/attachment.php?attachmentid=299907&d=1146487659
http://forum.bodybuilding.com/attachment.php?attachmentid=299908&d=1146488261

185kg deadlift 3 reps:
http://forum.bodybuilding.com/attachment.php?attachmentid=299908&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"

asmodeus
11-07-06, 08:53
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.

jiujitSu
11-07-06, 23:33
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...
an den to egrapses to post mou enandion emena giati me ekanes quote?
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.

kirile oi pics ... kala pas . Oso gia tis symboules kai tis filosofikes analyseis sou krata tes gia ton oikogeneiako sou kyklo kai ta koritsakia pou tis les.

Muscleboss
12-07-06, 10:04
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Muscleboss