New Posts New Posts RSS Feed - savjeti oko prehrane za def.
  FAQ FAQ  Forum Search   Events   Register Register  Login Login

savjeti oko prehrane za def.
 Post Reply Post Reply
Author
  Topic Search Topic Search  Topic Options Topic Options
Tortuga View Drop Down
Cita FAQ
Cita FAQ
Avatar

Joined: 23 Listopad 2013
Status: Offline
Points: 2 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Tortuga Quote  Post ReplyReply Direct Link To This Post Topic: savjeti oko prehrane za def.
    Posted: 23 Listopad 2013 at 13:22
OK...fala na savjetu
Pozdrav!!!
Back to Top
avangarde View Drop Down
Fit moderator
Fit moderator
Avatar

Joined: 31 Svibanj 2012
Location: Osijek
Status: Offline
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
cookies are for pussies
Back to Top
Tortuga View Drop Down
Cita FAQ
Cita FAQ
Avatar

Joined: 23 Listopad 2013
Status: Offline
Points: 2 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Tortuga Quote  Post ReplyReply Direct Link To This Post Posted: 23 Listopad 2013 at 13:12
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!!
Back to Top
davor23 View Drop Down
The Boss
The Boss


Joined: 12 Svibanj 2009
Location: Croatia/Hrvatska
Status: Offline
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 22:34
Prvo ti digni misicnu masu, pa ce automatski omjer masnoca u tijelu se smanjiti... a onda odi na defku..
I believe whatever doesn't kill you, simply makes you ... stranger
Back to Top
zipoe View Drop Down
Viden/a u gymu
Viden/a u gymu
Avatar

Joined: 05 Listopad 2012
Status: Offline
Points: 131 		Post Options Post Options   Thanks (0) Thanks(0)   Quote zipoe Quote  Post ReplyReply Direct Link To This Post Posted: 11 Listopad 2013 at 22:27
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
Back to Top
davor23 View Drop Down
The Boss
The Boss


Joined: 12 Svibanj 2009
Location: Croatia/Hrvatska
Status: Offline
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..
I believe whatever doesn't kill you, simply makes you ... stranger
Back to Top
zipoe View Drop Down
Viden/a u gymu
Viden/a u gymu
Avatar

Joined: 05 Listopad 2012
Status: Offline
Points: 131 		Post Options Post Options   Thanks (0) Thanks(0)   Quote zipoe Quote  Post ReplyReply Direct Link To This Post Posted: 11 Listopad 2013 at 22:00
kako si to izracunao? na masi sam jeo cca 3000 kalorija i išlo je stvarno super..
Back to Top
davor23 View Drop Down
The Boss
The Boss


Joined: 12 Svibanj 2009
Location: Croatia/Hrvatska
Status: Offline
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 21:57
ne ne.. tebi je bazalni metabolizam oko 1500... treningom nek potrosis s tom masom oko 500 kcal... znaci oko 1750 jedes :)
I believe whatever doesn't kill you, simply makes you ... stranger
Back to Top
zipoe View Drop Down
Viden/a u gymu
Viden/a u gymu
Avatar

Joined: 05 Listopad 2012
Status: Offline
Points: 131 		Post Options Post Options   Thanks (0) Thanks(0)   Quote zipoe Quote  Post ReplyReply Direct Link To This Post Posted: 11 Listopad 2013 at 21:44
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 
Back to Top
davor23 View Drop Down
The Boss
The Boss


Joined: 12 Svibanj 2009
Location: Croatia/Hrvatska
Status: Offline
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 21:12
izracunaj koliko potrosis na trening.. ako ti je bazalni 2500, znaci da moras jest preko 2500 za mrsavljenje
I believe whatever doesn't kill you, simply makes you ... stranger
Back to Top
davor23 View Drop Down
The Boss
The Boss


Joined: 12 Svibanj 2009
Location: Croatia/Hrvatska
Status: Offline
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 21:12
koliko imas kg?
I believe whatever doesn't kill you, simply makes you ... stranger
Back to Top
zipoe View Drop Down
Viden/a u gymu
Viden/a u gymu
Avatar

Joined: 05 Listopad 2012
Status: Offline
Points: 131 		Post Options Post Options   Thanks (0) Thanks(0)   Quote zipoe Quote  Post ReplyReply Direct Link To This Post Posted: 11 Listopad 2013 at 21:10
BMR mi izracunava 2500 dnevno,što znaci da moram 2000 kalorija unjeti ? 
Back to Top
davor23 View Drop Down
The Boss
The Boss


Joined: 12 Svibanj 2009
Location: Croatia/Hrvatska
Status: Offline
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 20:50
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 :)
I believe whatever doesn't kill you, simply makes you ... stranger
Back to Top
zipoe View Drop Down
Viden/a u gymu
Viden/a u gymu
Avatar

Joined: 05 Listopad 2012
Status: Offline
Points: 131 		Post Options Post Options   Thanks (0) Thanks(0)   Quote zipoe Quote  Post ReplyReply Direct Link To This Post Posted: 11 Listopad 2013 at 20:20

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..
Back to Top
mettasttaza View Drop Down
The Boss
The Boss
Avatar

Joined: 16 Veljaca 2013
Location: Osijek
Status: Offline
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!
Back to Top
zipoe View Drop Down
Viden/a u gymu
Viden/a u gymu
Avatar

Joined: 05 Listopad 2012
Status: Offline
Points: 131 		Post Options Post Options   Thanks (0) Thanks(0)   Quote zipoe Quote  Post ReplyReply Direct Link To This Post 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 :)
Back to Top
 Post Reply Post Reply
  Share Topic   

Forum Jump Forum Permissions View Drop Down

Forum Software by Web Wiz Forums® version 10.14
Copyright ©2001-2012 Web Wiz Ltd.