vercosadecarvalho 0 Postado Novembro 23, 2011 às 15:51 Compartilhar Postado Novembro 23, 2011 às 15:51 Sou novo aqui no fórum. Malho faz mais de 2 anos.. soh que comecei a malhar, seriamente, a mais o menos 1 ano. Ganhei quase 10kg esse ano. Passei de 58kg pra 70kg..e dpois emagreci um poco..pq tinha aumentado meu percentual de gordura. Tinha percentual de quase 7% e to com 11%agora. Tenho 18 anos. Meço 1.70.. 66kg. Queria relatar minha dieta aqui pra ouvir opniões, sugestões, críticas, etc. 6:30 Leite, banana, aveia, albumina, mel. 8:40 Misto de pao integral, com peito de peru e queijo branco e iogurte. 10:40 fruta 13:00 almoço. arroz, feijao, peito de frango, verduras variadas, pure de batata. ( varia muito, mas normalmente é mais o menos isso) 16:00 outro misto ou um prato de macarrao 18:00 outra vitamina 18:30 BCAA, glutamina e um pre-treino( mas ja to desistindo de tomar pretreino. Tomei Jack por mais de 2 semanas e quase nenhum efeito. Elevaçao de batimento leve com quase 3 doses. E agora No xplode 2.0 duas doses sem efeito explicito NENHUM. tomei uma vez 2.5 doses e senti um pouco de enjoo, mas nenhuma vasodilatacao. 20:30 Whey protein 21:00 macarrão com ovo cozido ou repito o almoço. 22:00 leite, albumina, hipercalorico. Deem suas opnioes. valeeu Link para o comentário Compartilhar em outros sites More sharing options...
MUCK 0 Postado Novembro 29, 2011 às 03:08 Compartilhar Postado Novembro 29, 2011 às 03:08 Muito boa a dieta, ja ripei e to engordando dimais haha ta foda 22% BF Me da uma dica pra cutting ae amigão, o que você tiraria nessa dieta? Link para o comentário Compartilhar em outros sites More sharing options...
LFBru 11 Postado Novembro 29, 2011 às 12:00 Compartilhar Postado Novembro 29, 2011 às 12:00 Muito boa a dieta, ja ripei e to engordando dimais haha ta foda 22% BF Me da uma dica pra cutting ae amigão, o que você tiraria nessa dieta? Bulk = dieta com mais calorias que vc gasta. Cut = dieta com menos calorias que vc gasta. Logo, tente tirar alguns carbos dessa deita, malhe em jejum. Tudo isso ajuda na queima do gordura. Mas em compensação, acho válido o aumento de proteínas, para evitar ao máximo a perda de massa magra. Mas o importante é vc sabe o quanto de calorias vc necessita por dia. Pra isso vc precisa descobrir sua TMB. Mas pe basicamente isso, diminua carbos e malhe em jejum. Espero ter ajudado Link para o comentário Compartilhar em outros sites More sharing options...
kelvinarr 0 Postado Novembro 29, 2011 às 12:25 Compartilhar Postado Novembro 29, 2011 às 12:25 /\ espero que malhar em jejum seja aerobico em jejum =* Link para o comentário Compartilhar em outros sites More sharing options...
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