rkarpinski
Witam,
Szczęśliwym trafem udało mi się zostać wybranym do testu redukcyjnego.
Trening jakim będę ćwiczył to 3dniowy push/leg/pull
Przerwy między seriami 60-90s, między ćwiczeniami max 3 min.
Serie łączone bez przerw między ćwiczeniami.
push
1. Pompki na poręczach RAMPA 5
2. Wycisk za głowę 4s 8-10p
3. Arnoldki 4s 8-10p
4. Wycisk wąski płasko 4s 8-10p
5a. Rozpiętki płasko 3s 12-15p
5b. Wznos boczny wylewający 3s 12-15p
6. Prostowanie z drążkiem z wyciągu nachwytem 3s 12-15p
7a Allahy 4s 8-12p
7b Wymachy nóg w podporze 4s max
leg
1. Przysiad tylni RAMPA 5
2. RDL RAMPA 5
3. Wykroki 3-4s 8-10p
4a. Prostowanie nóg siedząc 3s 12-15
4b. Uginanie nóg leżąc 3s 12-15
5a. Wspięcia na palce stojąc 3s 10-12p
5b. Wspięcia na palce siedząc 3s 12-15p
pull
1. Podciąganie na drążku nachwytem szeroko RAMPA 5
2. Wiosło sztangą podchwytem RAMPA 6
3. Uginanie sztangi stojąc 4s 8p
4. Face pull 3s 10-12p
5a. Szrugsy sztanga 3s 10-12p
5b. Wznos boczny w opadzie 3s 12-15p
6. Uginanie sztangi na modlitewniku wąsko podchwytem 3s 12p
7. Uginanie nadgarstków podchwytem 3s 12-15p
8a Skłony boczne z sztangielką 4s 8-12p
8b Russian Twist 4s max
Dieta.
I tu jest najfajniej
Współpracuję już dość długo z Koniem i napisał pode mnie regressive keto. Proszę mi wierzyć, że idzie na tym bez żadnych supli a jak dorzucę jakiś spalacz to tym bardziej powinno ruszyć Jadłospisu jestem pewien na 100% i będę wrzucał w temacie testowym.
The Regressive Ketogenic Cycle
1) Fat dominant: 70% of your calories come from fat, 30% from protein, and you only eat trace carbs (those in your Low-Carb Metabolic Drive shake for example), shooting for less than 20 grams of them per day.
2) Equal ratio fat and protein: 50% of your calories come from fat, 50% from protein, and you only eat trace carbs.
3) Isocaloric: Similar to the Zone diet in that it's a 40% protein, 30% fat, and 30% carb diet, but you never mix fats with carbs (three protein plus fat meals and three protein plus carb meals).
I'm not a huge fan of calorie counting, but it can be useful to easily establish your basic nutrient breakdown. If you're 15% body fat or above, your caloric intake should be set at around 11 calories per pound. If you're between 10 and 14%, it should be set at around 12 calories per pound, and if you're below 10% it should be set at 13 calories per pound.
Let's say that you're a stout 200 pounds at 15% body fat. Thus, your caloric intake is around 2,200 calories per day. Depending on the day, then, your nutritional breakdown looks like this:
Type 1: 1,540 calories from fat (171 grams), 660 calories from protein (165 grams), and less than 20 grams of carbs
Type 2: 1,100 calories from fat (122 grams), 1,100 calories from protein (275 grams), and less than 20 grams of carbs
Type 3: 660 calories from fat (73 grams), 880 calories from protein (220 grams), and 660 calories from carbs (165 grams)
Shooting for four solid meals and two shakes per day, the daily breakdown would look like this:
As the weeks progress and your body becomes fat adapted, the number of Type 1 days will decrease:
Week 1
Monday: Type 1
Tuesday: Type 1
Wednesday: Type 1
Thursday: Type 2
Friday: Type 2
Saturday: Type 2
Sunday: Type 3
Week 2
Monday: Type 1
Tuesday: Type 1
Wednesday: Type 2
Thursday: Type 2
Friday: Type 2
Saturday: Type 2
Sunday: Type 3
Week 3
Monday: Type 1
Tuesday: Type 1
Wednesday: Type 2
Thursday: Type 2
Friday: Type 2
Saturday: Type 3
Sunday: Type 3
Week 4
Monday: Type 1
Tuesday: Type 1
Wednesday: Type 2
Thursday: Type 2
Friday: Type 3
Saturday: Type 3
Sunday: Type 3
If you can tough it out, you'll drop between four and five percent body fat in four weeks. After that, eat normally for a week, and if you still want to get leaner, start a new cycle from scratch.
Remember, this isn't an optimal way of dieting over the long run. It's a quick fat loss blitz. It'll allow you to maximize fat loss in four weeks without losing muscle mass. But if you stay on this approach for too long, you risk losing some lean body mass because of the drastic caloric restriction.
Szczęśliwym trafem udało mi się zostać wybranym do testu redukcyjnego.
Trening jakim będę ćwiczył to 3dniowy push/leg/pull
Przerwy między seriami 60-90s, między ćwiczeniami max 3 min.
Serie łączone bez przerw między ćwiczeniami.
push
1. Pompki na poręczach RAMPA 5
2. Wycisk za głowę 4s 8-10p
3. Arnoldki 4s 8-10p
4. Wycisk wąski płasko 4s 8-10p
5a. Rozpiętki płasko 3s 12-15p
5b. Wznos boczny wylewający 3s 12-15p
6. Prostowanie z drążkiem z wyciągu nachwytem 3s 12-15p
7a Allahy 4s 8-12p
7b Wymachy nóg w podporze 4s max
leg
1. Przysiad tylni RAMPA 5
2. RDL RAMPA 5
3. Wykroki 3-4s 8-10p
4a. Prostowanie nóg siedząc 3s 12-15
4b. Uginanie nóg leżąc 3s 12-15
5a. Wspięcia na palce stojąc 3s 10-12p
5b. Wspięcia na palce siedząc 3s 12-15p
pull
1. Podciąganie na drążku nachwytem szeroko RAMPA 5
2. Wiosło sztangą podchwytem RAMPA 6
3. Uginanie sztangi stojąc 4s 8p
4. Face pull 3s 10-12p
5a. Szrugsy sztanga 3s 10-12p
5b. Wznos boczny w opadzie 3s 12-15p
6. Uginanie sztangi na modlitewniku wąsko podchwytem 3s 12p
7. Uginanie nadgarstków podchwytem 3s 12-15p
8a Skłony boczne z sztangielką 4s 8-12p
8b Russian Twist 4s max
Dieta.
I tu jest najfajniej
Współpracuję już dość długo z Koniem i napisał pode mnie regressive keto. Proszę mi wierzyć, że idzie na tym bez żadnych supli a jak dorzucę jakiś spalacz to tym bardziej powinno ruszyć Jadłospisu jestem pewien na 100% i będę wrzucał w temacie testowym.
The Regressive Ketogenic Cycle
1) Fat dominant: 70% of your calories come from fat, 30% from protein, and you only eat trace carbs (those in your Low-Carb Metabolic Drive shake for example), shooting for less than 20 grams of them per day.
2) Equal ratio fat and protein: 50% of your calories come from fat, 50% from protein, and you only eat trace carbs.
3) Isocaloric: Similar to the Zone diet in that it's a 40% protein, 30% fat, and 30% carb diet, but you never mix fats with carbs (three protein plus fat meals and three protein plus carb meals).
I'm not a huge fan of calorie counting, but it can be useful to easily establish your basic nutrient breakdown. If you're 15% body fat or above, your caloric intake should be set at around 11 calories per pound. If you're between 10 and 14%, it should be set at around 12 calories per pound, and if you're below 10% it should be set at 13 calories per pound.
Let's say that you're a stout 200 pounds at 15% body fat. Thus, your caloric intake is around 2,200 calories per day. Depending on the day, then, your nutritional breakdown looks like this:
Type 1: 1,540 calories from fat (171 grams), 660 calories from protein (165 grams), and less than 20 grams of carbs
Type 2: 1,100 calories from fat (122 grams), 1,100 calories from protein (275 grams), and less than 20 grams of carbs
Type 3: 660 calories from fat (73 grams), 880 calories from protein (220 grams), and 660 calories from carbs (165 grams)
Shooting for four solid meals and two shakes per day, the daily breakdown would look like this:
As the weeks progress and your body becomes fat adapted, the number of Type 1 days will decrease:
Week 1
Monday: Type 1
Tuesday: Type 1
Wednesday: Type 1
Thursday: Type 2
Friday: Type 2
Saturday: Type 2
Sunday: Type 3
Week 2
Monday: Type 1
Tuesday: Type 1
Wednesday: Type 2
Thursday: Type 2
Friday: Type 2
Saturday: Type 2
Sunday: Type 3
Week 3
Monday: Type 1
Tuesday: Type 1
Wednesday: Type 2
Thursday: Type 2
Friday: Type 2
Saturday: Type 3
Sunday: Type 3
Week 4
Monday: Type 1
Tuesday: Type 1
Wednesday: Type 2
Thursday: Type 2
Friday: Type 3
Saturday: Type 3
Sunday: Type 3
If you can tough it out, you'll drop between four and five percent body fat in four weeks. After that, eat normally for a week, and if you still want to get leaner, start a new cycle from scratch.
Remember, this isn't an optimal way of dieting over the long run. It's a quick fat loss blitz. It'll allow you to maximize fat loss in four weeks without losing muscle mass. But if you stay on this approach for too long, you risk losing some lean body mass because of the drastic caloric restriction.
Doświadczenia wszystkich kulturystów są podobne
Ludzie się na nich gapią, wytykają palcami
Są jak wybryki natury ale nie mają cyrkowego namiotu aby się w nim skryć.
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Hyundai139
