ΔΙΑΤΡΟΦΗ-GYM

[dreznas]

με ψιλοκαλη διατροφη (σαβουρες μονο π/σ/κ) και καθημερινο 20λεπτο τρεξιμο εχασα σε 1,5 μηνα περιπου 9 κιλα.
αν ψηνεσαι, ξεκινα.

[rudolf7]

Εμενα φετος δεν ηταν η χρονια ακομα και τωρα βρωμικο ογκο θα κανω εχω περιθωρεια εξαλλου

[Stanley]

με ψιλοκαλη διατροφη (σαβουρες μονο π/σ/κ) και καθημερινο 20λεπτο τρεξιμο εχασα σε 1,5 μηνα περιπου 9 κιλα.
αν ψηνεσαι, ξεκινα.

me limoktonia diatrofi elaxisto treksimo exasa se 5-6 mines 30 kila

exasa kai poly myiki maza omws pou tin klaiw twra kai prospathw na tin parw pisw..

xwris na thelw na katigorisw kapoion egw den katalava pote tous typous pou pairnoun prwteini me ydatanthrakes mesa..
auta ta weight gainers...nomizw oti to pio eukolo pragma einai na pareis ogko...to mono pragma pou kaneis einai na trws


exei dokimasei kaneis jack3d? den eimai fan twn pro-proponitikwn skeuasmatwn alla akousa oti aksizei...

mia kali lysi einai prwtou to gym na pineis kana 2 kafedes

mia alli kali lysi einai na peis stin dikia sou oti pire kila kai moiazei san ton sougklako...mono i mirla einai i kalyteri ntopa..

[Lad]

kat'arxhn prospathise na pas 2-3 vdomades xwris cheat meal/day kai synexise 'heavy' me ta varh (isws phgaine gia 12-15 reps) giati h fysikh myikh maza kai h testosteronh mas einai ta kalytera fysika lipodialitika.

krata ta liph mexri 20 grammaria thn hmera kai auta na einai apo psari, elaiolado, kshrous karpous ktl

krata tous ydatanthrakes se 100-120 grammaria (ta weekends diplasiaze gia na mhn synithisei o organismos) kai na einai apo glykopatata, mavro ryzi, mavro pswmi, vrwmh (oats), broccoli, kidney beans, fakes ktl kai oxi meta tis 18:30-19:00

proteinh 1-2 grammaria ana katharh myikh maza (an thes kai ligo perissotero tis hmeres pou 'shkwneis' sto gym)

nero: toulaxiston 2 litra thn hmera (ektos nero mhn pineis tipota allo ektos apo green or black tea sketo)

kai twra to asxhmo: cardio workout... kata protimhsh high intensity interval training (kai egw prepei na to parw apofash dystyxws na arxisw) kai kata protimhsh prwi-prwi molis ksypniseis me adeio stomaxi (tough i know mate, i'm still trying to find the courage to do it myself - proswpika to kalytero bodyfat percentage to eixa otan ekana muay thai entatika se syndiasmo me heavy lifting sto gym)

supplements: pistevw oti den kanoun terastia diafora alla apo ta nomima tha elega Animal Cuts h' HotRox Extreme h' Hydroxycut h' Lipo6. an vreis efedrinh -exei kleisei to ergostasio ths Arsan sthn tourkia snif snif :( - tote pare kai caffeine (200mg unhydrous) kai aspirinh kai kane ECA stack pou einai kai to pio apotelesmatiko (still illegal h efedrinh alla einai pio mild se sxesh me ormones fash T3 kai diouritika pou den tha dokimaza giati den thelw na gamisw ton thirohdh kai ta nefra mou)

ps. 70-80% einai to ti kaneis sthn kouzina kai oxi sto gym an kai gia kapoious meso-endomorphs san emas (fantazomai ki esy san emena) xwris to 20-30% ths gamhmenhs aerovias den vlepoume idiaterh diafora

ps2. o kathrefths einai kalyteros apo thn zygaria... to oti den kounietai o deikths sth zygaria isws na mhn einai kako me thn proypothesh oti mporei na xaneis se lipos alla na vazeis se myeis (vevaia den mporeis na diakrineis eukola thn diafora ektos an sygkrineis megalytera xronika diasthmata)

[bongo]

Επειδή δεν πολυσυμφωνώ με χάπια κτλ..συνήθως πριν τη γυμναστική έτρωγα μέλι ή καμιά μπανάνα.
Με το που τελείωνα,καμιά μπανάνα και γρήγορα για κατάλληλο σπιτικό φαί. Συνήθως ρύζι με κρέας.
Επίσης,για την απόδοση σπουδαίο ρόλο θεωρώ ότι παίζει και ο σωστός ύπνος καθώς και το σωστό πρωινό (πχ κουάκερ).
Σχετικά με ασκήσεις,όλα καλά είναι,αλλά θεωρώ απαραίτητο και πολύ ουσιαστικό το τρέξιμο.Είτε ως ζέσταμα,είτε ως μια μέρα μόνο του.

[Stanley]

kat'arxhn prospathise na pas 2-3 vdomades xwris cheat meal/day kai synexise 'heavy' me ta varh (isws phgaine gia 12-15 reps) giati h fysikh myikh maza kai h testosteronh mas einai ta kalytera fysika lipodialitika.

krata ta liph mexri 20 grammaria thn hmera kai auta na einai apo psari, elaiolado, kshrous karpous ktl

krata tous ydatanthrakes se 100-120 grammaria (ta weekends diplasiaze gia na mhn synithisei o organismos) kai na einai apo glykopatata, mavro ryzi, mavro pswmi, vrwmh (oats), broccoli, kidney beans, fakes ktl kai oxi meta tis 18:30-19:00

proteinh 1-2 grammaria ana katharh myikh maza (an thes kai ligo perissotero tis hmeres pou 'shkwneis' sto gym)

nero: toulaxiston 2 litra thn hmera (ektos nero mhn pineis tipota allo ektos apo green or black tea sketo)

kai twra to asxhmo: cardio workout... kata protimhsh high intensity interval training (kai egw prepei na to parw apofash dystyxws na arxisw) kai kata protimhsh prwi-prwi molis ksypniseis me adeio stomaxi (tough i know mate, i'm still trying to find the courage to do it myself - proswpika to kalytero bodyfat percentage to eixa otan ekana muay thai entatika se syndiasmo me heavy lifting sto gym)

supplements: pistevw oti den kanoun terastia diafora alla apo ta nomima tha elega Animal Cuts h' HotRox Extreme h' Hydroxycut h' Lipo6. an vreis efedrinh -exei kleisei to ergostasio ths Arsan sthn tourkia snif snif :( - tote pare kai caffeine (200mg unhydrous) kai aspirinh kai kane ECA stack pou einai kai to pio apotelesmatiko (still illegal h efedrinh alla einai pio mild se sxesh me ormones fash T3 kai diouritika pou den tha dokimaza giati den thelw na gamisw ton thirohdh kai ta nefra mou)

ps. 70-80% einai to ti kaneis sthn kouzina kai oxi sto gym an kai gia kapoious meso-endomorphs san emas (fantazomai ki esy san emena) xwris to 20-30% ths gamhmenhs aerovias den vlepoume idiaterh diafora

ps2. o kathrefths einai kalyteros apo thn zygaria... to oti den kounietai o deikths sth zygaria isws na mhn einai kako me thn proypothesh oti mporei na xaneis se lipos alla na vazeis se myeis (vevaia den mporeis na diakrineis eukola thn diafora ektos an sygkrineis megalytera xronika diasthmata)

lad gine personal trainer re file...exeis ftasei se alla epipeda

ta prwta pou les panw katw ta kanw...ntx toso typika omws oxi..dld se fasi na pairnw mauro ryzi mauro pswmi (kala pswmi anekathen to xw kopsei de trww) alla kai i diafora apo oti kserw einai gyrw stis 20 thermides metaksy tou maurou pswmiou kai tou asprou koinws klein mein..nomizw oti einai ligo mythos to mauro pswmi mauro ryzi kai paei legontas

nero poly prwteini pisteuw se kanonika epipeda...

auto pou den kanw einai opws kai esy...to cardio...variemai afantasta to treksimo...
akoma kai gia zestama den kanw treksimo protimw zestama me altires kai ligo diataseis para treksimo..
kai nai eimaste panw katw sto idio kaloupi..

gia skeuasmata pote den mpika stin diadikasia gia lipotropika..den kserw an aksizoun kiolas gia na psaxtw etsi..alla auta me tis epinefrines pou les poly epikindyna...

auto me tin auksisi ydatanthrakwn pou les ta sk gia na ginetai kykliki leipsi thermidwn e? mia na anevaineis se thermides kai tin epomeni mera na koveis thermides..
gia na min ftaseis se orio plateau to xw ksanakousei kai san idea prepei na leei gia na min xaneis myiki maza poly..

[Lad]

swstos, kyklikh prosthafairesh twn ydatanthrakwn... auto gia mavro pswmi kai genika olikhs alesews einai me thn logikh oti ta complex carbs se antithesh me processed sugars opws to leuko ktl, exoun xamilotero glykaimiko deixth (to idio kai gia frouta opws mhlo kai nektarini se sxesi me mpanana gia paradeigma an kai an thes na to pareis poly austhra tote kopse kai ta frouta gia ligo kairo hehe) kai etsi kratoun pio omala ta epipeda insoulinhs, apofevgeis diladi ta skampanevasmata insoulinhs giati einai auta ta skampanevasmata pou symvaloun sthn dhmiourgia lipous (vevaia otan eisai se periodo ogkou mporeis skopima na epidiwkseis auta ta 'spikes' sthn insoulinh pou me swsth diatrofh kai askhsh mporoun na voithisoun ston ogko alla twra milame gia 'cutting'). kai epidi kratas tin insoulini pio omalh me complex carbs, fibres ktl, voithaei kai sto na mhn niwtheis peinasmenos endiamesa sta gevmata. a kai ennoeitai 5-6 gevmata tin hmera ana 2.5-3 wres (diladi kalytera pio ligo kai pio syxna)

[dreznas]

ρε γαμωτο αυτο με τα γευματα πως δουλευει?
και τι σκατα να τρως 5-6 φορες τη μερα?

[rudolf7]

αναλογα τι λεφτα μπορεις να διαθεσεις ντρεζνα.
Βρωμη,γιαουρτι,αυγα,κρεας,ψαρι,γαλα,ταχινι,μακαρονια,ρυζι κτλπ
Εγω επειδη δεν προλαβαινω τρωω 3 μεγαλυτερα αντι για 6

[Lad]

eksartatai ti stoxo exeis, alla tha trws an pas gia full ogko, alla an pas gia cutting, alla an prospatheis kati endiameso...

alla san aplo paradeigma (grafw sta agglika giati mou erxetai pio grigoro) paei kapws etsi (pou leei o artemis ki o euthymis):

Meal (breakfast) 1: 4-6 eggs (only 1 full, others just eggwhite) plus brown bread toast plus fruit or oats with some nuts and raisings and protein scoop
Meal 2: brown bread sandwich with chicken slice, vegetables and a teaspoon of peanut butter.
Meal (lunch) 3: chicken/fish, sweet potato/lentils/beans/brown rice, salad with some light dressing or better broccoli and/or spinach.
Meal (pre workout) 4: 1 scoop protein shake and 1 fruit and a few nuts (e.g. almonds)
Meal (post workout immediately after lifting) 5: 2 scoops protein
Meal 6: chicken/fish, salad with light dressing or teaspoon olive oil or broccoli/spinach etc.
Meal 7 (if staying up late): low-carb protein bar or light cottage cheese or 1 scoop of protein