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savjeti oko prehrane za def.
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zipoe View Drop Down
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Joined: 05 Listopad 2012
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    Posted: 11 Listopad 2013 at 17:12
Originally posted by avangarde avangarde wrote:

Originally posted by zipoe zipoe wrote:

pozdrav..krenuo sam na definiciju pa me zanima je li ovo dobar plan prehrane :) evo današnjeg jelovnika:

Dorucak: omlet od jaja,rajcica i bosiljka (4 bjelanjka i 1 jaje)

Medjuobrok: Proteinski shake

Rucak: lean cw zamjenski obrok (200 kalorija , 40g proteina, 20 ugljikohidrata,vitamini..)

Medjuobrok: 100g posnog sira

PWM

Vecera: 100g posnog 




premalo hrane, koliko god da kila imao i koliko god da visok bio to prvo, a onda koliko vidim sami proteini..gdje je povrce, zdrave masti? i sve je nekako..nema ništ konkretno - meso, riba, povrce zeleno, mahunarke, vitamini, minerali..otvori svoju temu pa tamo mozemo raspravljati o tvojoj defki


eto otvorih i spreman sam za savjete :) inace ,64kg,170cm,idem 4 puta tjedno u teretanu: pola sata cardio i sat vremena sa utezima :)
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mettasttaza View Drop Down
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Points: 5136 		Post Options Post Options   Thanks (0) Thanks(0)   Quote mettasttaza Quote  Post ReplyReply Direct Link To This Post Posted: 11 Listopad 2013 at 17:16
Kako radiš kardio? kada ... svaki put kada si u teretani? Malo opširnije :)

A prehrana je pre veliki deficit....sa ovoliko teretane i kardia...isušiti ceš se.. doslovno

A najgore od svega što ceš izgubiti mišice....tako da neceš ništa napraviti...

Reci koliko dugo vec takvim intezitetomi takvom prehranom radiš?
Rodjen si s potencijalom
Rodjen si s dobrotom i povjerenjem
Rodjen si s idealima i snovima
Rodjen si s velicinom
Rodjen si s krilima
Nije ti sudjeno da puziš, pa i nemoj
Imaš krila
Nauci ih rabiti i ..LETI!
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zipoe View Drop Down
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svaki puta u teretani radim kardio,trcanje na spravi..


do sada sam bio na masi,i nisam radio kardio naravno sada sam ovaj tjedan krenuo,ali naravno postepeno sam smanjivao kalorije i mislio sam držati na ovome kaj sam napisao al to ocito ne valja..
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davor23 View Drop Down
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Izracunaj bazalni metabolizam... zatim izracunaj koliko trosis kroz dan treningom... npr, bazalni 2000, kroz trening I aktivnosti 1000.. to je 3000.. jedes oko 2500 3 dana u nizu, 4. dan pojedes 3000 da ne dodje do usporenja metabolizma... I to je to za sada... sad se baci na kalkulatore :)
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zipoe View Drop Down
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BMR mi izracunava 2500 dnevno,što znaci da moram 2000 kalorija unjeti ? 
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davor23 View Drop Down
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koliko imas kg?
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davor23 View Drop Down
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izracunaj koliko potrosis na trening.. ako ti je bazalni 2500, znaci da moras jest preko 2500 za mrsavljenje
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zipoe View Drop Down
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63...na BMR kalkulatoru sam ukucao srednju aktivnost 3-5 puta tjedno i izbacilo mi je da bih održao postojecu masu moram unositi 2500 kalorija 
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davor23 View Drop Down
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ne ne.. tebi je bazalni metabolizam oko 1500... treningom nek potrosis s tom masom oko 500 kcal... znaci oko 1750 jedes :)
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zipoe View Drop Down
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kako si to izracunao? na masi sam jeo cca 3000 kalorija i išlo je stvarno super..
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davor23 View Drop Down
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Points: 7174 		Post Options Post Options   Thanks (0) Thanks(0)   Quote davor23 Quote  Post ReplyReply Direct Link To This Post Posted: 11 Listopad 2013 at 22:17
samo 63kg imas I ti ides na defku? nelogicno...
inace, bazalni je cca tezina x 24... I onda jos racunas koliko trosis treningom..
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zipoe View Drop Down
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imam i višak masti (pretežito na trbuhu) pa želim to smanjiti..inace puno hvala sa ovim savjetima..inace planirao sam onda ubaciti i zobene za dorucak ( sa vodom naravno ) i za rucak jesti bijelo meso sa povrcem
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davor23 View Drop Down
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Prvo ti digni misicnu masu, pa ce automatski omjer masnoca u tijelu se smanjiti... a onda odi na defku..
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Tortuga View Drop Down
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Pozdrav ekipa!!
Idem u teretanu vec godinu dana cisto rekreativno i pazim na prehranu i da iman redovite obroke,nego me zanima posto ja nakon treninga ne uzimam nikakve suplemente,zanima me da li je nakon treninga dobro pojesti bananu i popiti jogurt,to sam procitao na nekim forumima da to neki rade pa me zanima vase misljenje i ako ima ko neki savjet da mi da.
Unaprijed zahvaljujem!!
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avangarde View Drop Down
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Points: 4028 		Post Options Post Options   Thanks (0) Thanks(0)   Quote avangarde Quote  Post ReplyReply Direct Link To This Post Posted: 23 Listopad 2013 at 13:20
moze banana i jogurt, mozda i efikasnija kombinacija bi bila banana i bjelanjci kuhani (jedno 5,6) da osiguras proteine brze jer u jogurtu ih nema bas puno. Ili jednostavno dodi kuci i jedi normalan obrok npr. riza+ piletina, krumpir+ piletina ili riba+ povrca na bacanje
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Tortuga View Drop Down
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Joined: 23 Listopad 2013
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OK...fala na savjetu
Pozdrav!!!
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