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Rahx - da probijem led
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davor23 View Drop Down
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Joined: 12 Svibanj 2009
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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: 20 Studeni 2010 at 09:51
Originally posted by Rahxephon Rahxephon wrote:

 ! Hvala PUNO :D

još jedan LI odrađen, dorucak konzumiran.. :)
Najmrži mi je taj LI ujutro ali moram priznati da me i ovaj forum i sva pomoc/podrška koju dobivam jako motivira


Nema na cemu.. ;)

Pa ne moras radit taj LI kardio ujutro.. ja ga nikad nisam ni radio, a s sredjenom prehranom mrsavio..
I believe whatever doesn't kill you, simply makes you ... stranger
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Rahxephon View Drop Down
Viden/a u gymu
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Joined: 19 Listopad 2010
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Points: 153 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Rahxephon Quote  Post ReplyReply Direct Link To This Post Posted: 20 Studeni 2010 at 09:48
 ! Hvala PUNO :D

još jedan LI odrađen, dorucak konzumiran.. :)
Najmrži mi je taj LI ujutro ali moram priznati da me i ovaj forum i sva pomoc/podrška koju dobivam jako motivira
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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: 20 Studeni 2010 at 09:01
Trajanje treninga u satima x tezina x 5,5

Znaci ako je trening 30min, ti teska 50kg, onda:

0,5 x 50 x 5,5 = š37,5 kcal
I believe whatever doesn't kill you, simply makes you ... stranger
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Rahxephon View Drop Down
Viden/a u gymu
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Joined: 19 Listopad 2010
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Points: 153 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Rahxephon Quote  Post ReplyReply Direct Link To This Post Posted: 20 Studeni 2010 at 08:42
Kako izracunate koliko kalorija potroši recimo, sat vremena u teretani?
Ja radim oko 30 sec pauze između serija (nekad i minutu, ovisi koliko je teška), ali se nikad ne uznojim (težinu uvijek namjestim da mogu odraditi 8-š0 ponavljanja, ali ne i više). Nemam osjecaj kao da sam baš potrošila nešto (iako poslije treninga cijeli dan budem mrtva)

Za aktivnosti tipa biciklo, stepper i to je lagano. Sve moje spravice imaju calorie count


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zika View Drop Down
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Points: 3015 		Post Options Post Options   Thanks (0) Thanks(0)   Quote zika Quote  Post ReplyReply Direct Link To This Post Posted: 20 Studeni 2010 at 08:04
Originally posted by Rahxephon Rahxephon wrote:

 
Balazni mi je š400 kalorija


Tako je i meni, š430, ali kad ukljucim trening tada je to š720 i onda to podijelim na 5 obroka u danu
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davor23 View Drop Down
The Boss
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Joined: 12 Svibanj 2009
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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: 19 Studeni 2010 at 21:49
Originally posted by Rahxephon Rahxephon wrote:

Ahh, razumijem :)

Gledat cu da podebljam svaki obrok da dodjem na ccaš500.

Hvala na objasnjenju




Nema problema.. zato i jesmo tu..
I believe whatever doesn't kill you, simply makes you ... stranger
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Rahxephon View Drop Down
Viden/a u gymu
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Joined: 19 Listopad 2010
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Points: 153 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Rahxephon Quote  Post ReplyReply Direct Link To This Post Posted: 19 Studeni 2010 at 21:28
Ahh, razumijem :)

Gledat cu da podebljam svaki obrok da dodjem na ccaš500.

Hvala na objasnjenju


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davor23 View Drop Down
The Boss
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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: 19 Studeni 2010 at 21:23
Originally posted by Rahxephon Rahxephon wrote:

  Hvala na linku :)

Balazni mi je š400 kalorija, a mislim da sam toliko otprilike i ostvarila sa ovim dodatnim obrokom (deluxe pureca šunka + posni)

S obzirom na kardio i HIIT, treba da sam u nekom minusu od 300ak kcal :)

Moram i ja pocet racunati, nema mi druge ._.


ne ne.. pazi ovako.. Nikad ne smijes ici ispod BAZALNOG metabolizma.. Znaci on je š400 kcal.. ti si sa treningom recimo potrosilo jos 400.. znaci tebi treba š800 (š400+400) za odrzavanje tezine.. da bi kvalitetno mrsavila trebala bi jesti oko š500 kcal.. znaci uvijek moramo jesti preko bazalnog betabolizma, ali opet da smo u ukupnom deficitu. kuzis?
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Rahxephon View Drop Down
Viden/a u gymu
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Joined: 19 Listopad 2010
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Points: 153 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Rahxephon Quote  Post ReplyReply Direct Link To This Post Posted: 19 Studeni 2010 at 21:21
  Hvala na linku :)

Balazni mi je š400 kalorija, a mislim da sam toliko otprilike i ostvarila sa ovim dodatnim obrokom (deluxe pureca šunka + posni)

S obzirom na kardio i HIIT, treba da sam u nekom minusu od 300ak kcal :)

Moram i ja pocet racunati, nema mi druge ._.
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davor23 View Drop Down
The Boss
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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: 19 Studeni 2010 at 20:49
Originally posted by Rahxephon Rahxephon wrote:

Danas sam kasno ustala, oko pola š0 zato tako kasno prvi obrok..inace bude oko 8
poradit cu na prehrani jos :) hvala!


Evo ti link na kojem izracunaj bazalni metabolizam..
Procitaj opcenito malo..

LINK
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Rahxephon View Drop Down
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Points: 153 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Rahxephon Quote  Post ReplyReply Direct Link To This Post Posted: 19 Studeni 2010 at 20:47
Danas sam kasno ustala, oko pola š0 zato tako kasno prvi obrok..inace bude oko 8
poradit cu na prehrani jos :) hvala!
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davor23 View Drop Down
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Joined: 12 Svibanj 2009
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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: 19 Studeni 2010 at 20:24
Originally posted by Rahxephon Rahxephon wrote:

Ne znam kako da ukombiniram carb cycling sa 3x tjedno teretana i HIIT između

Recimo, danas sam ovako radila:
š0:00 šolja kafe, L-karnitin i 35 min LI cardio
šš:00 5 bjelanaca, 50g jecmenih u 0,7% mlijeku, šolja 0,š% jogurta sa sjemenkama lana
š:30 - 30g whey u vodi, orašasti plodovi
4:00 - š20g tune u vodi + špinat
5:š0 - 20 minuta HIIT (30-90 intervali)
5:30 - whey u vodi
7:30 - š50g posnog sa šakom šumskog voca
još cu ubaciti jedan obrok pred spavanje

Ne osjecam se da imam low energy ili bilo šta. ne znam.
Mogu ubaciti UH u pwm poslije HIIT-a


Hej hej.. ne mozes imat prvi obrok tek u šš.. prvi obrok bi ti trebao biti oko 8, 9 barem.. nemoj zbog LI treninga nataste jesti tako kasno.. radije jedi pa idi setaj..

Svakako podebljaj prehranu jer ovo je premalo.. tu je jedva šš00kcal..
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Rahxephon View Drop Down
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Joined: 19 Listopad 2010
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Points: 153 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Rahxephon Quote  Post ReplyReply Direct Link To This Post Posted: 19 Studeni 2010 at 20:22
Ne znam kako da ukombiniram carb cycling sa 3x tjedno teretana i HIIT između

Recimo, danas sam ovako radila:
š0:00 šolja kafe, L-karnitin i 35 min LI cardio
šš:00 5 bjelanaca, 50g jecmenih u 0,7% mlijeku, šolja 0,š% jogurta sa sjemenkama lana
š:30 - 30g whey u vodi, orašasti plodovi
4:00 - š20g tune u vodi + špinat
5:š0 - 20 minuta HIIT (30-90 intervali)
5:30 - 30g whey u vodi
7:30 - š50g posnog sa šakom šumskog voca
još cu ubaciti jedan obrok pred spavanje

Ne osjecam se da imam low energy ili bilo šta. ne znam.
Mogu ubaciti UH u pwm poslije HIIT-a
 

Edited by Rahxephon
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davor23 View Drop Down
The Boss
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Joined: 12 Svibanj 2009
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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: 19 Studeni 2010 at 20:02
Preporucio bih ti da na dane kada imas HIIT treninge, pojedes
dovoljno Uh..
I believe whatever doesn't kill you, simply makes you ... stranger
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Rahxephon View Drop Down
Viden/a u gymu
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Joined: 19 Listopad 2010
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Points: 153 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Rahxephon Quote  Post ReplyReply Direct Link To This Post Posted: 19 Studeni 2010 at 19:56
  Ako tko ima bolji kružni neka mi ga pošalje na pm, molim :)

Mogu reci da je otvaranje ovakve time ujedno i motivirajuce!

Današnji low carb day sa jutarnjim LI i poslijepodnevnim HIITom sam prošla bez problema i varanja hehe
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soner_9393 View Drop Down
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Joined: 22 Sijecanj 2010
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Points: 3111 		Post Options Post Options   Thanks (0) Thanks(0)   Quote soner_9393 Quote  Post ReplyReply Direct Link To This Post Posted: 19 Studeni 2010 at 13:43
@ Rahx

Za pocetak je ok trening, s vremena na vrijeme mijenjaj serije/ponavljanja i vježbe
Rijeąeno na PM.
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