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Επιστροφή στο Forum : Miiko ogko edo kai tora



djforcegr
19-11-05, 14:31
gia sas edo kai 4 mines pao gimnastirio toulaxiston 5 fores tin evdomada
exo mia stegni diatrofi ektos kiriakis pou ksefeugo ligo :).
lipon otan ksekinisa imouna 96 kila exo pesi sta 80
mou lei o proponitis mou na xasoume to lipos kai meta ton ogko
alla ti ginete niotho idi adinatos den thelo na xaso kai allo idi ime adinatos
sta xeria podia kai genika kai den thelo na siriknotho kai allo please
ime 1.80 ipsos tora kai 80 kila kai pefto kai allo me auti tin diatrofi
ta simpliromata mou itane eos eksis
11.00 proino
13.00 proteini
14.00 gimnastiki
16.00 proteini aminoksea
17.00 geuma
19.00 frouto
21.00 vradino
00.00 aminoksea kai nanakia

tora dio meres allaksa to programa mou se auto
11:00 proino proteini-aminoksea
13:00 proteini (caseini kai oxi whey)
16:00 meta gimnastiki karfi whey proteini kai aminoksea
17:00 Geuma
19:00 frouto
21:00 bradino
24:00 Proteini (caseini)

i diatrofi mou parameni idia stegni me ligous idatanthrakes
ego vasika thelo na fouskoso kai na min peso kai allo
se miikotita kai genika se sinoliko varos
an kati prepi na prostheso stin diatrofi mou i sta simpliromata mou
please tha itane kalo na mou to legate thanks
sinexiste tin kali doulia perimenoa apantisi to grigorotero
bb...

jiujitSu
20-11-05, 03:08
file djforcegr ,

katarxhn ama theleis sygkekrimenes symboules sxetika me thn diatrofh sou prepei na gineis pio sygkekrimenos to ti ennoeis me ton oro 'proino' px ktl...
To thema ths diatrofhs einai ka8ara eksatomikeumeno gia ton ka8ena mas.To ti doulevei gia kapoion apo emas den shmainei oti tha doulepsei kai gia sena.
Yparxoun bebaia kapoioi genikoi kanones bashs pou ksekinas kai apo ekei analoga me to 'feedback' pou pairneis apo to swma sou allazeis to programma sou oste na breis to katallhlo pou tha tairiazei ston swmatotypo sou ta wraria kai ton typo askhshs sou.
Gia na arxiseis apo kapou ma8e prwta na ypologizeis tis Hmerisies 8ermidikes sou anagkes gia synthrhsh barous kai meta pros8ese alles 250-5008ermides ama theleis na pareis ogko...mias kai gia na pareis mhs theleis 8ermidiko pleonasmo.Bebaia tha pareis kai lipos anagkasthka alla to poso lipos tha pareis eksartate apo to poso eksypnh diatrofh kaneis opws leei kai o Muscleboss se ena post tou ;) . Afou ypologiseis poses 8ermides thes tote kopstes se mia diatrofh bashs :

50% Ydatan8rakes - 30% Proteinh - 20% Liph
kai des pws antapokrinete to swma sou kai analoga to alazeis.

Px ama breis oti theleis 3000kcals thn mera tote prepei na pareis 1500kcals apo Ydatan8rakes 900kcals apo Prwteines kai 600Kcals apo Liph.

1 gr Ydatandrakes apodidei peripou 4 Kcals
1 gr Prwteines apodidei peripou 4 Kcals
1 gr Lipous apodidei peripou 9 Kcals

Opote exeis 375gr Ydatan8rakes 225gr Proteines kai 67gr Liph pou kalo einai na mhn periexoun mesa zwika liph alla mono fytika.

Kane 5-6 geymata ana 2:30-3 wres ka8e mera pou na periexoun ola prwteinh bazontas amylodhs ydatan8rakes sthn arxh ths meras kai inwdhs kyriws sta teleutaia geymata.To frouto pou exeis sthn diatrofh sou den thewreite geyma ;)

Ta symplhrwmata diatrofhs den fouskwnoun apo mona tous oute einai toso magika oso ta parousiazoun.Proswpika mou thn dinei na 'pinw' megalo meros twn 8ermidwn mou giati etsi xanw to '8ermiko fainomeno' twn trofwn dld tis 8ermides pou kais kai mono gia na xwnepseis to faghto pou trws.Bebaia den diafwnw oti meta apo mia SOUPER-HARDCORE proponhsh me barh mia whey se syndiasmo me aplous ydatan8rakes kanei kalh douleia alla ti na sou kanei h kaimenh otan pas sto gym gia bolta.Ama thes pragmatika apotelesmata tote enw oi alloi malwnoun poia skonh prwteinhs einai kalyterh, posa lepta meta thn proponhsh prepei na thn pairneis ktl
ESY NA EISAI STO GYM KAI NA GINESE FILOS ME TA SIDERA ....xexexexe

Muscleboss
23-11-05, 01:05
file djforcegr,

katarxas diavase prosextika osa sou proteinei o jiujitsu. symfono sxedon apolyta.

den tha katso na sxoliaso ena pros ena ta geymata sou, kathos kai ayta pou grafeis einai elleipi opos leei kai o jj.
kapoioi kanones sta grigora.

- xreiazesai opodipote ydatanthakes sto geyma prin tin proponisi sou kai oxi mono proteini
- sto geyma tou froutou propsthese kai ligi proteini. efososn den akoloutheis kapio poly aystiro programma dietas panta na syndiazeis proteini me ydatanthakes.
- sxetika me to thema tis kazeinis tha stin proteina mono prin ton ypno.

sti thesis sou den tha erixna allo ta kila mou, mipos omos exeis kapoia idea gia to pososto somatikou lipous sou? idi gia 4 mines porponisis exeis xasei para polla kila.

Muscleboss

djforcegr
23-11-05, 12:32
lipon ontos exo xasi polla kai tora o gimnastis mou tha mou dosi
kainourgia diatrofi me poli idatanthraka auti tin fora
opos exis pi kai esi den thelo na ftiakso soma kai na dixno mikros
tha paro ta kila mou piso elpizo omos na min ta paro mono stin kilia
kai ta xeria mou kai ta podia mou na ine adinata os sinithos
thelo omiomorfo miiko ogko kreatini akoma den perno
tha dokimaso kana dimino etsi me auto pou kano + tin kainourgia diatrofi
kai vlepoume to ksanaleo pantos elpizo na min ola ta miika kila katsoune mono stin kilia exo apogoiteuthi idi den thelo allo :(

djforcegr
23-11-05, 14:38
tha se parakalousa na mou pis kati
perno proteini gia auto ton mina tin myopro whey tis eas
kai perno kai aminoksea ta liquid amino tis allstars.
pao gimnastirio 2 i ora to mesimeri panta kai ksipnao 11 to proi
tora sou ipa perno kainourgia diatrofi me idanathrakes
mporis na mou pis pote mporo na perno ta sipmliromata kai pos?
pragmatika exo akousi tosa polla
den ksero des to programa mou poio pano kai pesmou an prepi
kati na allakso stis dosolipsies kai ta lipa
ego na sou po ti kano tora
11 i ora proino + proteini [i scoup ton 27gr] + 2 koutalies amino
1 i ora proteini eperna kazeini opos mou ipe o gorilakos alla tora
girnao pali stin whey opos ipes kalitera mono to vradi kazeini
2 i ora gimnastiki 4 i ora proteini 1 scoop me 2 koutalies amino
5 i ora 5:30 geuma 7 i ora frouto 9 i ora geuma kai 12 i ora
cazeini auto ine to programa mou ti exis na pis?