Shawarwarin Gina Tsarin Gwaji don Mutane 60kg

dieta para ganhar massa muscular e hipertrofia

Babu wadatattun kayan abinci gaba ɗaya. Yana da mahimmanci a tuna cewa kowane mutum yana da buƙatunsa na abinci mai gina jiki wanda ya bambanta bisa ga seu peso, sua altura, sua idade, gênero, suas taxas metabólicas, seu kaso mai corpórea, seu percentual de durƙusasshen taro, seus objetivos e sua rotina e nível de treinamento.

Todos esses fatores influenciam diretamente no ganho ou na asarar nauyi, uma vez que, quando bem calculadas, podem gerar resultados excelentes, seja para ganhar ƙwayar tsoka ou para perder gordura corpórea. A combinação dos macronutrientes, em quantidades, distribuições ao longo do dia e nos momentos corretos é o que define precisamente esses bons resultados.

A cikin wannan labarin, zamu koya game da dabarun gina jiki don mutum kusan 60kg namiji, wanda yake da kimanin shekaru 22-25, tsayi 1,75m. Lokacin horon wannan mutumin yana kusa da 17:00 na yamma wannan kuma yana tsoma baki tare da tsarin abincinku, saboda ya kamata ya dogara da tsarin horo.

Essa abinci é calculada com aproximadamente 57Kcal por kg corpóreo, totalizando 3420Kcal que é uma quantidade interessante para um processo de taro riba magra. O ratio de macronutrientes estará, em média com algo em torno de 40% carbohydrates, 35% sunadarai da 25% lipids.

Ku zo?

Abincin 1 - 6 am

A cikin wannan abincin na farko, muna neman ƙarfi mai ƙarfi, don karya lokacin da muke ciyarwa lokacin azumi lokacin da muke bacci. Don wannan, muna amfani da hatsi, wanda shine tushen hadadden carbohydrates, fiber na abinci da mayukan da ba su isa ba tare da ayaba, don samar da sinadarin carbohydrates wanda yake da sauki ga jiki ya hade. Hakanan, ayaba suna da wadataccen potassium, suna da mahimmanci don rage tsoka.

Idan ya zo ga sunadarai, muna haɗuwa da ƙwai waɗanda suke da ƙimar ƙimar halitta sosai da kuma tushen ƙarancin ƙwayoyin cuta irin su choline da whey protein, don samar da yawancin amino acid da ke narkewa cikin sauri.

Os lipídios ficam mais por conta da aveia, como mencionado e das gemas dos ovos, que são fontes de lipídios saturados, essenciais na produção de hormônios esteroides, como é o caso da testosterone.

Wadannan mayukan suna taimakawa wajen shayar da bitamin mai narkewa wanda yake cikin abincin.

- Carbohydrates: 80g
- Sunadarai: 55g
- Man shafawa: 32g
- Adadin adadin kuzari: Kalori - 790 kcal

Abincin 2 - 9 am

  • 150g na nono kaji
  • 100g na avocado
  • 75g na shinkafa

Yanzu, muna cin abincinmu na biyu, inda yawancin abinci ke buƙatar shiga cikin jiki kuma yana da ƙimar ƙimar mai gina jiki. Don wannan, mun zaɓi farin shinkafa a matsayin babban tushenmu na carbohydrates. Zai ba da ƙwayoyin carbohydrates masu haɗari, amma ba shi da adadin fiber mai yawa, wanda yake da kyau don rashin jinkirin narkewar abinci ko ma haifar da rashin jin daɗin ciki.

A matsayin tushen furotin, muna amfani da nono kaza. Koyaya, idan kun fi so, zaku iya amfani da wasu farin farin kifi irin su tilapia, kodin, tafin kafa da kifin da aka zana marar fata. Ana amfani da kaza a matsakaiciyar adadi, saboda baya taimakawa, tare da samun kuzari ga jiki, don samar da karin furotin. Wannan ma yana haifar da hana haɓakar furotin.

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A ƙarshe, a matsayin lipids, muna amfani da avocado, ko avocado. Na fi son avocado saboda, a abinci mai gina jiki, ya fi mai kitse. Tushe ne wanda ba shi da cikakken kitse, wanda ba shi da cikakken sinadirai, wanda hakan ya sanya suka zama masu kyau wajan rigakafin cututtukan zuciya, matsalolin dyslipidemia, da sauransu. Samun ƙarfin makamashi mai yawa, haka nan muna samun wadataccen adadin kuzari ba tare da bayar da abinci mai yawa ba. A matsayin kyauta, hakanan yana samar da adadi mai yawa na fiber na abinci da ƙananan ƙwayoyin cuta, musamman potassium.

- Carbohydrates: 70g
- Sunadarai: 39g
- Man shafawa: 13g
- Adadin adadin kuzari: Kalori - 555 kcal

Abincin 3 - 12:00 (tsakar rana)

  • 75g na shinkafa
  • 25g na wake
  • 150g na naman sa
  • 100g na kayan lambu

A cikin wannan cin abinci na uku, wanda mutane da yawa suka sani da “abincin rana”, muna da irin abincin Brazil na yau da kullun, wanda ke nuna nutsuwa cewa yana yiwuwa a iya cin nau'ikan abinci da yawa waɗanda mutane sukan daina ci daga irin abincin da suke ci, kamar su wake.

Na farko, tushen da muke samu daga carbohydrate shine shinkafa da wake, tare da shinkafa itace babba. Wannan cakuda, ban da carbohydrates, yana kuma samar da sunadarai masu kimar ilmin halitta. Koda lokacin da ya shafi sunadarai na asalin kayan lambu, idan aka hada su, suna taimakawa juna a cikin aminogram dinsu, wanda yake basu damar kimar halittar jiki sosai. Wake yana inganta narkewa, don haka inganta haɓakar gina jiki.

Shinkafa da wake sune mahimman hanyoyin samar da abinci mai gina jiki: Zinc, baƙin ƙarfe, magnesium da bitamin na B masu haɗari.

Don sunadaranmu, ba wani bane face jan nama! Haka ne, mutane da yawa suna ganin kamar cin abinci kaza ne kawai, amma wannan kuskure ne. Ba za ku iya kawai ba amma ya kamata ku yi amfani da jan nama a cikin abincinku. Hakanan, baya ga samar da sunadarai masu kimar ilmin halitta sosai, yana kuma samar da cyanocobalamin (bitamin B12) na mafi kyawun bioavailability, baƙin ƙarfe heme wanda shine mafi kyawun jiki kuma yana da wadata a cikin wasu ƙwayoyin bitamin B masu haɗari, ban da samarwa creatine, wanda shine amino acid wanda ba zai taɓa yin sakaci da shi ba daga masu aikin motsa jiki gaba ɗaya, saboda yana da alaƙa kai tsaye da sabuntawar ADP zuwa ATP wanda shine “kudin kuzarinmu”.

A ƙarshe, muna amfani da kayan lambu, ba shakka! Suna da mahimmanci a cikin samar da zaren da ba za a narke shi ba, musamman, da kuma ƙananan ƙwayoyin cuta. Kuna iya amfani da kayan yaji akan su, kawai kar ayi amfani da mai ko miya mai laushi.

- Carbohydrates: 75g
- Sunadarai: 45g
- Man shafawa: 10g
- Adadin adadin kuzari: Kalori - 570 kcal

Abincin 4 - 15:00 na yamma (3:XNUMX na yamma)

  • 400g na dankalin turawa
  • 150g na tilapia fillet

Esse pode ser considerado nosso pré-treino sólido, logo, nada mais justo do que uma carga extra de makamashi, especialmente advinda dos carboidratos. Sim, usamos preferencialmente os carboidratos por sua facilidade de digestão. E é justamente por esse mesmo motivo que não usamos nem carnes gordas e nem gorduras adicionais nessa refeição. Além disso interferir no esvaziamento GI e, portanto, desviar o flux sanguíneo para lá ao invés dos músculos, estudos mostram que o consumo elevado de lipídios no pré-treino pode reduzir a secreção nos níveis de GH.

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A matsayin tushen carbohydrates, muna amfani da dankali mai zaki, tunda suna da karfin makamashi mafi girma. Zai samar da ƙwayoyin carbohydrates masu haɗari, kuma musamman a cikin ƙananan ƙwayoyin cuta shine bitamin-hadaddun B waɗanda ke shiga cikin dukkan ƙarfin kuzari kuma suna da kyau a cinye su kafin horo. Dankali mai zaki ba zai ba da damar hyperinsulimia ba ko ma sake komawa hypoglycemia.

Daga sunadarai, bari mu tafi daga tilapia. Me ya sa ba kaza ba? Mai sauki! Lokacin narkewa! Saboda yana da ƙarancin fibrous, tilapia yana ɗaukar ɗan lokaci kaɗan don narkewa kuma saboda haka kyakkyawan zaɓi ne lokacin da muke buƙatar ɓarkewar hanji cikin sauri, kamar kafin horo.

- Carbohydrates: 112g
- Sunadarai: 35g
- Man shafawa: 4g
- Adadin adadin kuzari: Kalori - 624 kcal

Abincin 5 (wasan motsa jiki kai tsaye) - 16:30 na yamma

  • 25g na L-Glutamine
  • 45g na Masarar Kakin zuma
  • 10g na BCAAs
  • 15g na furotin whey na hydrolyzed
  • 5g na halitta

A cikin shirinmu na motsa jiki, wanda ke faruwa jim kaɗan kafin fara horonmu, girgiza mai sauri, dauke da muhimman amino acid (gami da sarkakakke), a baya sun narkar da sunadarai masu darajar halitta (kuma saboda haka mahimmancin wheyzed whey) da carbohydrates daga masarar waxy wacce, duk da saurin narkewarta, kar ka daukaka matakan insulin a jiki.

Bugu da ƙari kuma, mun dogara da halitta don haɓaka ƙirar ATP da L-Glutamine, wanda shine kyakkyawan ƙwayar cuta kuma yana rage tasiri akan tsarin garkuwar jiki (tun da aikin motsa jiki yana ɓata tsarin garkuwar jiki).

Kar ka manta da shan ruwa mai kyau tare da wannan girgiza, saboda hydration yana da mahimmanci don kyakkyawan aiki har ma da lafiyar ku. Kimanin ruwa 500-600ml a wannan lokacin ya isa.

Yayin horo, ya kamata ku sha ruwa kawai. Ban ga fa'ida ba ta amfani da motsa jiki da makamantansu ga yawancin mutane.

- Carbohydrates: 45g
- Sunadarai: 12g
- Man shafawa: 1g
- Adadin adadin kuzari: Kalori - 237 kcal

Abinci 6 (kai tsaye bayan an gama motsa jiki) - 18:00 pm

  • 45g na masara mai kakin zuma ko vitargo
  • 30g na furotin whey ware
  • 10g na BCAAs
  • 5g na halitta
  • 25g na L-Glutamine

Bugu da ƙari, muna da mahimmanci iri ɗaya a cikin lokacin aikin motsa jiki. Abin da canje-canje, a zahiri, shine adadin furotin, ɗan ƙarami saboda tsananin buƙatar sigina har ma da samar da adadin kuzari a jiki.

Ya kamata a lura cewa sanannen abu ne a cikin ilimin kimiyya cewa abinci mai ruwa da ake ci nan da nan bayan horo na motsa jiki ba ya tabbatar da mahimmanci ga ginin tsoka, amma abin da ke yanke shawara wannan shine adadin abubuwan gina jiki kuma, ba shakka, adadin kuzari da ake cinyewa cikin yini, mako, saboda dawowa yana faruwa a cikin kwanaki, ba sa'o'i ba.

Também sabemos que o consumo de carboidratos imediatamente após o treino não irá elevar, por exemplo, suas taxas de síntese protéica. Acontece que, fazemos essa refeição neste caso meramente para fornecer calorias mais rapidamente ao corpo (em um momento oportuno) e para promover algumas sinalizações específicas, fazendo assim com que se consiga elevar os níveis de processos os quais gerem melhores índices de hauhawar jini e, por hora, hiperplasia.

- Sinadarin Carbohydrates: 45g
- Sunadaran: 22g
- Lipids: 2g
- Adadin adadin kuzari: 286Kcal

Abinci 7 - 19:00 pm (7:XNUMX pm)

  • 440g na dankalin turawa na Turanci
  • 150g na naman sa
  • 6g na man kwakwa
  • 200ml na ruwan inabi na halitta 100%
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A cikin wannan abincin na gaba muna buƙatar haɓaka ƙarin adadin kuzari, saboda wannan shine lokacin da jiki zai yi amfani da su mafi kyau! Saboda wannan, muna amfani da carbohydrates tare da sauƙin narkewa, don kar ya haifar da ƙoshin lafiya a baya kuma muna amfani da tushen furotin waɗanda ke taimakawa wajen samar da mai.

Da fari dai, carbohydrates daga dankalin turawa, mai rikitarwa (kuma an ba shi dama a cikin abinci, ya bambanta da abin da mutane da yawa ke zato), ban da kasancewa cikin saurin narkewa, suna da tsari daban da na carbohydrates da ake amfani da su a baya, yana haifar da "girgiza" a cikin jiki, don haka ya zama dole ta yi aiki yadda ya kamata wajen narkar da wadannan abubuwan gina jiki. Har ila yau, yana da wadataccen potassium wanda dole ne a maye gurbinsa, saboda asarar da wataƙila ta faru yayin horonku.

Usamos também o suco de uva integral para fornecer uma quantidade significativa de nutrientes antioxidants ao corpo, como o resveratrol e a vitamina C, além de uma boa quantidade de carboidratos para entrarem em conjunto com os fornecidos na batata.

Ga tushen furotin, muna da naman sa, a sake. Kamar yadda aka ambata, yana da kyawawan matakan halitta da ƙananan ƙwayoyin cuta. Bugu da kari, zai samar da adadi mai yawa na ruwan shafawa fiye da wadanda ake samu a naman kaji kaji, misali, wanda zai inganta karfin kuzari. Idan kanaso, zaka iya musanya wannan adadin naman da kifin kifin.

A ƙarshe, mun san cewa babu buƙatar cinye adadi mai yawa a cikin aikin bayan motsa jiki, amma zamu iya cin ƙananan MCTs (a wannan yanayin, yana zuwa daga man kwakwa) don ɗaga matakan makamashi kuma saboda waɗannan mayuka suna kama da carbohydrates kuma bazai jinkirta ɓoye GI ba.

- Carbohydrates: 105g
- Sunadarai: 36g
- Man shafawa: 19g
- Adadin adadin kuzari: Kalori - 735 kcal

Abinci 6 - 22:00 na dare (10:XNUMX na dare)

  • 4 cikakkun ƙwai
  • 100g na cuku cuku
  • 15g goro na Brazil
  • 100g na kayan lambu

Para bons sonhos, nada melhor do que um ambiente anabolic presente no corpo. Para isso, nada melhor do que proteínas de alto valor biológico combinadas com lipídios, uma vez que iremos dormir e não precisamos de grandes quantidades de carboidratos.

Para as proteínas, temos os ovos inteiros, que também fornecem lipídios essenciais na samar da testosterone e o queijo cottage, que é fonte de caseína, também de AVB.

Game da lipids, muna mai da hankali kan amfani da aka riga aka samu a cikin ƙwai, amma mun ƙara ɗan goro na Brazil, saboda suna da wadata a cikin ƙwayoyin antioxidants da muhimman abubuwan gina jiki wajen kiyaye kayar ka da kuma samar da testosterone.

Kayan lambu sun zo da yawa a matsayin wata hanya don samun ƙoshin lafiya, haɓaka narkewar furotin da samar da ƙananan ƙwayoyin cuta da fiber mai cin abinci a jiki.

- Carbohydrates: 9g
- Sunadarai: 44g
- Man shafawa: 34g
- Adadin adadin kuzari: Kalori - 518 kcal

Kammalawa

A cikin wannan labarin, sabili da haka, yana yiwuwa a san misalin tsarin abinci ga mutum 60kg wanda yake son samun ƙarfi.

Amma ka tuna cewa daidaitawa zuwa bukatun ka da neman kwararru na kwarai zai kawo canji ga al'amuran ka. Kyakkyawan horo!

Comments 130 akan "Shawarwari na Cin Abinci na Jama'a don 60kg"

  1. Avatar

    Mutum, ya yi kyau a wannan. Babban abinci ga waɗanda suke so su sami nauyi tare da inganci, yana buƙatar ɗan ƙaramin mutum, saboda ba shakka, kuma yana da kyauta. Runguma da mutane daga shafin!

  2. Avatar

    Wannan abincin ga dan wasan 60kg; wane kashi zan kara ga wanda ya kai kilogiram 72? Kuma wani, Ina aiki don motsi na safe, wanda inversion ya kamata in yi. Zan iya samun kofi da kari a jere?

    —————————————————————

    Ya kamata ku juyar da pre da post, kuma ku ƙara yawan furotin da carbohydrates. Ya dogara da abubuwan da kuke ɗauka da abin da za su yi aiki.

  3. Avatar

    Na sami abinci mai kyau, amma tsada zai sami shawara ga masu canji kaɗan mai rahusa (misali: musayar abinci 2 da ke dauke da nama don cuku, kwai, da dai sauransu) runguma da rayuwa mai gina jiki.

  4. Avatar

    Shin abincin zai iya zama iri ɗaya ga mace mai neman hawan jini? tare da kari iri daya? Zan iya saka Jack a cikin motsa jiki kafin motsa jiki? Har yaushe zan iya bin abincin?
    Brigade! sumba!

    ——————————————————————————————–

    Abincin ya zama dole don daidaitawa da horarwar ku, sanin yawan kcal da kuke ciyarwa a cikin rana don samun damar yin amfani da ƙari, amma ba wani abu da zai sa ku kitse ba tare da inganci ba. Dangane da kari, zaku iya haɗawa a cikin kafin motsa jiki a!

  5. Avatar

    Ina kwana!
    Ina da shekaru 20, 1,77 m da 62 kg… Na yi aiki har tsawon wata 1 kuma na yi niyyar fara cin abinci don samun ƙwayar tsoka, abokina wanda ya yi aiki na dogon lokaci ya biyo baya ya ba ni wadannan abinci:

    6: 30
    2 cokali mai hatsi
    200 ml na madara
    1 cokali na madara gida
    2 cokali na whey protein
    200 ml na yogurt

    9: 30
    burodi ko wasu carbohydrate

    12: 00
    abincin rana

    3: 00
    girgiza: madara 300ml, ayaba 2, alkama cokali 2, gida cokali 1
    burodi ko wasu carbohydrate

    18:00 kafin horo
    girgiza: madara 300ml, ayaba 2, alkama cokali 2, gida cokali 1

    20:00 bayan horo
    200 gr kaza
    2 cokali whey
    5 cokali malto

    23: 00
    2 cokali albumin
    1 cokali mai

    Ina so in san shawarar ku, idan abinci ne mai kyau ko kuma idan har yanzu wani abu ya ɓace?
    Godiya!
    da kyakkyawar tarbiyya ga kowa da kowa. 🙂

    ———————————————————————————————-

    Yana da wahala a gare ni in faɗi idan abincin yana da kyau ko a'a. Akwai wasu dalilai da yawa yayin kafa abinci. Kallon ta wannan hanya, ba sharri ba, yana iya canza wasu abubuwa, amma ba duka ba ne, a gaba ɗaya!

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    A cikin lokaci, a ra'ayi na, ba kawai mara kyau ba ne, amma GABA ɗaya bai isa ba.

  6. Avatar

    Na gode da kulawa da kuma shirye ku don amsawa.
    Kuma da kyau ka nemi wasu shawarwari, idan zai yiwu, kan abin da za a canza da lokacin canza abinci da amfani da kari…

    Tun daga lokacin da na rubuta a sama har zuwa yanzu ina binciken shafin ina karanta labaran da aka buga kuma dole ne in taya ku murna kan duk ayyukan da aka yi, wanda ba ni kadai ba, amma ga wasu da yawa sun taimaka sosai.
    Barka da warhaka!
    kuma na gode sosai. 🙂

  7. Avatar

    Wani saurayi ya riga ya tambaya: KUMA GA WANENE NUNA A CIKIN GIDAN KILOS 70? To , amma ina son amsa mai haske ... daidai sau nawa zan ƙara furotin , carbohydrates da sauransu? 2, 3 sau? Haka kuma ta yaya zan iya samun ƙarin kan wannan abincin tare da wani jadawalin, kamar…Ni ba farkon tashin d+ ba ne, to wane lokaci zan bar hutun abinci? Yawancin lokaci ina tashi tsakanin 10 na safe zuwa 11:30 na safe (wato lokacin ne ba na tashi bayan la'asar). Ina kuma yin aikin Hypertrophy, na fara aikin a wannan shekara (watanni 6 ne kawai).

    -

    Dole ne a sake gyara abincin gaba ɗaya.
    Wannan misali ne na musamman ga 'yan wasa 60-65kg. Idan ba ku da tabbacin yadda za ku yi, kada ku yi ƙoƙarin canza shi.

  8. Avatar

    Ina da shekaru 28, 1,96m da 112kg. Ina da ɗan kiba da dawowa aiki a yanzu… Ina tsammanin ina bukatar in fara rasa wasu kitse na gida sannan in matsa zuwa Hypertrophy, ko zan iya yin duka tare? Menene zai zama kyakkyawan abinci a gare ni?

    -

    Yanke shawarar ko kuna son samun ƙwayar tsoka ko ma'anar. Su biyun za su sa ku tsaya a lokaci guda ba tare da samun ko ɗaya ko ɗaya ba.
    Koyaya, babu mafi kyawun abinci, amma takamaiman abinci GA KA, la'akari da abubuwan yau da kullun da buƙatun ku.

  9. Avatar

    Boom, Maganar ku ta kasance mai girma sosai, shawara ce, amma yana da daraja tunawa cewa wannan abincin na iya zama ba koyaushe ga duk masu aikin motsa jiki masu nauyin kilogiram 60 ba.
    Ina karanta comments kuma akwai mutane da yawa da suke so su kara nauyi, wannan abincin da za mu iya cewa abinci ne mai tsada, kuma kamar yadda kuka ce a cikin sharhin da ya gabata, "babu abinci mafi kyau, sai dai takamaiman abincin ku" Na yarda da ku a cikin wannan , kuma na jaddada cewa ban da takamaiman abinci ga kowane ɗayan , akwai nau'in nau'in biotype , kowane mutum yana da nau'i daban-daban , wato , wannan abincin yana iya dacewa da abin da muke kira ectomorph biotypes . su ne wadanda ke da karancin kayan aiki don samun kiba, sannan kuma za a iya sanyawa ga wadanda ke da abin da ake kira endomorph biotype, wadanda ke da saukin samun taro, kuma suna da sirin kwayar halitta kamar ectomorph, amma a nan ne horo ya shigo. , Ga ectomorph, horo ya bambanta da Todos. Yana farawa daban-daban a cikin kwanaki don horarwa kuma yana zuwa yawan maimaitawa , don haka tip na shine in gwada ƙarin bayani game da biotypes da horon da za a iya yi, ƙwararren ƙwararren ilimin motsa jiki zai san game da wannan. rubuta horon da ya dace ga kowane nau'in halittu bayan tantancewar jiki daidai.Saboda haka babu abincin mu'ujiza ga 'yan wasa 60kg, ya bambanta daga mutum zuwa mutum.
    Ugsuguwa
    André Brown.

  10. Avatar

    Tsoho,
    horo na shine da safe, daidai bayan lokacin zan ci wannan abincin na 1st ...
    Na gane cewa abincin na 1 ya "fi sauƙi" fiye da sauran ...
    A wannan yanayin, shin zan ci gaba da wannan odar a can, ko kuma ina buƙatar ƙaura abincin kafin motsa jiki daga 18:6 na yamma zuwa XNUMX:XNUMX na safe?

    Kudinsa !!

    -

    Kuskure 1: Bin wannan abincin. Ita abin koyi ce kawai kuma bai kamata a taɓa bin ta ba tare da keɓantacce ba.
    Kuma a, a fili kuskuren jadawalin horo lokacin da aka fuskanci abinci mai nauyi da sauƙi kuma yana nan.

  11. Avatar

    Hi, ina so in san abin da zan iya saka maimakon madara, ina da matsala kuma shi ya sa ba zan iya sha da yawa ba. Ina so in san idan amfani da kari a cikin 'yan watanni na farko na dakin motsa jiki yana da mahimmanci kuma idan akwai babban bambanci idan ba haka ba. Na gode sosai a gaba!

    -

    Wannan samfuri ne kawai kuma bai kamata a bi shi ba. Tuntuɓi masanin abinci mai gina jiki don yin gyara a gare ku.
    Amma game da amfani da kari, zai bambanta gwargwadon bukatun ku.

  12. Avatar

    Buddy, Ina 1.82 kuma ina auna 83.5 na iya aiko mani da abinci tare da bayanin martaba na.

    -----

    Ba mu kafa abinci ba. Nemo ƙwararren ƙwararren a cikin garin ku!

  13. Avatar

    HELLO, sunana Lucas, Na jima ina horo na ɗan lokaci + 2 shekaru ko makamancin haka, Na yi wasu abinci da kaina waɗanda na san ba daidai ba ne, amma wani abu makamancin haka don rage adadin kawai, ban yi ba. t sani game da ingancin abinci, na ɗan ɗan gano game da su…. Ni ba mai kitse ba ne, na yi kauri sosai kuma ina so in rasa nauyi tare da inganci kuma shi ya sa nake tambaya. taimakon ku!

    Ina tsayi 1.71
    nauyi game da 120kg

    Na gode sosai a gaba!

    -----

    Ba mu fayyace takamaiman abinci ba. Don wannan dole ne ku yi alƙawari zuwa masanin abinci mai gina jiki.

  14. Avatar

    To, Ina da kilogiram 59,5, ba ni da aikin motsa jiki akai-akai (Ina yin igiya na minti 10-15 kawai sau biyu zuwa sau uku a mako). Ina horo sau 4 a mako na kusan mintuna 50. Ba ni "farin jiki", akasin haka, kwayoyin halitta na suna da kyau don samun riba mai yawa (na gode) kuma ina so in ce "2400 kcal", ko da a cikin wannan yanayin da na ambata, ba sa sa ni "mai kitse". "gram, kuma har yanzu ni mace ce. Don haka, samari da 'yan mata, ku daidaita abincinku gwargwadon rayuwarku ta yau da kullun kuma ku ƙara ƙarin abinci tare da micronutrients da mai mai kyau. Matsakaicin adadin caloric na mutum 60 kg yana da matsakaicin 2400 kcal, duk da haka, ga mace da maza waɗanda ke da saurin metabolism. Na yi imani cewa ga maza masu matsakaici zuwa babban aiki, wannan ƙimar caloric na iya isa 3.500 kcal da wahala don hypertrophy. Kuma wancan, babban batun magana. Note: Gafarceni na rashin lafazi.

    ---

    Haƙiƙa, ga waɗanda ke da tsattsauran ra'ayi na yau da kullun kuma har yanzu suna yin wasan motsa jiki, kashe kuɗin caloric ya fi girma, a sakamakon haka, babban ci yana da mahimmanci!

  15. Avatar

    Barka dai, Ni tsayi 1,75, 62kg da 20 shekaru, Ina so in san ko zan iya bin wannan abincin gaba ɗaya kamar yadda bisa ga BMI dina dole ne in kai aƙalla 70kg don samun nauyin jiki mai kyau. Na gode sosai a gaba.

    ----

    Wannan shawara ce, a koyaushe ina gaya wa mutum ya yi gyare-gyaren da ya dace, amma ba laifi a bi ta. Ba za mu sani ba ko a cikin wannan tsari zai biya duk bukatun ku.

  16. Avatar

    Kai mutum, ina da nauyi iri ɗaya kuma ina da tambaya. Za a iya canza nonon kaza don naman sa? Kuma wani abu, ba zan iya ɗaukar kariyar da "girma" ba?

    -----

    Kuna iya canza kajin, amma shine wanda ke da adadi mai yawa na furotin mara kitse. Jan nama kuwa, yana da kitse. Tabbas zaku iya samun taro ba tare da kari ba, kawai cewa abincin ku yana ba da duk bukatun ku.

  17. Avatar

    Hey Barka da rana
    Ina so in san yadda ake canza lokacin cin abinci saboda lokacin da zan iya yin aiki daga 13:00 pm zuwa 15:00 pm, na gode a gaba

    -

    Wannan shawara ce kawai ta ciyarwa. Idan kuna son mutum ɗaya, dole ne ku nemi ƙwararren masanin abinci don fayyace wani abu.

  18. Avatar

    Na ci abinci irin wannan, Ni ɗan shekara 33 ne, na bakin ciki, 70 kg kuma kawai na sami ciki… har ma da horo don hauhawar jini

    ----

    Don haka kun yi kuskure. Yana buƙatar yin nazari da fahimtar yadda da inda kuka yi kuskure da kuma abin da bukatunku suke.

  19. Avatar

    Da kyau, Ina bin tsarin abinci kuma ina canza wasu abubuwa don amfanina. da farko, na fi son saka hannun jari a abinci maimakon kari.

    Matsalar kawai tare da wannan abincin shine "sakamako na gefe" na dankali mai daɗi + kaji + ƙwai… ahahahah (Ina jin kamar ɗan bam)

    taya murna akan abinci da godiya don samarwa

  20. Avatar

    Barka dai, da gaske ina son abincin, duk da haka ina auna nauyin kilo 80, kuma na ga a cikin wasu maganganun kuna cewa ba sanyi bane a gwada gyara wannan abincin wanda yake na mutum 60-65 kg.
    Zan iya kafa wasu abinci don kilo 80-85.
    Zai taimaka min da yawa, runguma

    -

    Mun kafa takamaiman abinci a cikin shawarwarin mu na kan layi, shin kun taɓa zuwa wurin don sanin farashin?

  21. Avatar

    Don haka, wace hanya ce madaidaiciya don shirya shinkafa, noodles, ƙirjin kaji da naman sa?
    Menene ya kamata in guji 100% don horo na don samun sakamako mai kyau?

    -

    Ruwa da gishiri. Ka guji soyayyen abinci, kitse, abin sha mai laushi, barasa da sauransu.

  22. Avatar

    Yayi kyau shawarwarin ku, amma ina da wasu tambayoyi:
    1) Ban gane ba, ta yaya zan ɗauki kari yayin horo? Sai na hada su duka? Ko yakamata in ɗauki furotin Bcaas da Whey bayan horo? Kuma malt da bitamin c a lokacin shine hakan?

    -

    Ba lokacin horo bane. Yana cikin horo nan da nan, wato, horo ya ƙare kuma kun riga kuna yin wannan ingantaccen horo. Kuna iya haɗa komai a cikin shaker tare da ruwan kankara.

  23. Avatar

    Akwai tambayoyi da yawa game da amfani da iyakoki na BCAA

    A cikin abincin ku don 'yan wasa masu nauyin kilo 60, kuna cewa ya kamata mu sha 6g na BCAA kafin motsa jiki da 6g na BCAA bayan motsa jiki ...

    Sai tambayata ta shigo, tun ina tuntuba sai naga cewa kowane capsule na BCAA yana dauke da matsakaicin 750mg, wato, don sha 6g na BCAAs dole ne mu sha 8 capsules kafin da 8 bayan horo.

    Na gode.

    -

    Daidai. Abin da ya sa na ce BCAA a cikin capsule ba ya biya, saboda maida hankali yana da ƙasa kuma fa'idar farashi ba ta da daraja.

  24. Avatar

    Ina matukar son wannan rukunin yanar gizon, kuma na gano da yawa tare da wannan abincin. To, ni 1,68cm; 61kg; Ina neman hypertrophy, Ina samun sakamako mai kyau a cikin kusan shekara guda na gina jiki, Ina bin abinci, amma ban sani ba idan ina cin adadin adadin kuzari na yau da kullum a kowace rana don burina, zan so. kamar ku taimake ni ta hanyar ba da misali na abinci don in iya bi shi kullun! Ina tsammanin haɗin gwiwar ku, na gode a gaba. 😀

    -

    A cikin wannan labarin, muna da shawara. Abin takaici, ba za mu iya ba da takamaiman shawarwarin abinci ga kowane mutum ba. A kan gidan yanar gizon mu muna da mashawarcin kan layi, idan kuna sha'awar: https://dicasdemusculacao.org/consultoria-online/

  25. Avatar

    Amma zan iya bin wannan abincin gwargwadon tsayina da nauyi? Na yi lissafin kuma na ba da sakamako mai zuwa:

    Jimillar: 2263,72

    ---

    Za ku daidaita abincin ne kawai. Wannan adadin misali ne ga wanda ke da 60kg. Wadanda ke da fiye ko žasa suna buƙatar daidaita adadin.

  26. Avatar

    Ina da shekara 18, nauyina kilo 58, tsayina ƙafa 1,80, ina tunanin, sama da shekara guda nake aiki kuma ban taɓa samun sakamakon da ake so ba. Amma na ga wannan labarin kuma na same shi mai ban sha'awa, shin wannan abincin ya dace da ni?

    -

    Wannan abincin shawara ne, wato, ba kowa ba ne ya bi harafin, amma a matsayin tushe. Za ta iya taimaka maka, eh, amma kana buƙatar fahimtar daidaitattun su kuma gyara abincin / horo bisa kuskure.

  27. Avatar

    Na fara ne kawai a dakin motsa jiki, ina nauyin kilo 58 kuma ni 1,75 m, Ina tsammanin har yanzu ya yi wuri don fara kari, kuma ina so in san ko zan sami wani sakamako tare da wannan abincin (ban da kari).

    -

    Ya dogara da bukatun kowannensu. Kuna iya yin gwajin ku ga yadda abincin ke aiki a gare ku kuma a hankali daidaitawa.

  28. Avatar

    Zan iya bin wannan abincin kuma in ƙara yawan kalori 3x a rana?

    ---

    Yana iya, yana iya, amma zai dogara ne akan ko akwai bukata ko a'a. Wataƙila, idan kun kasance jama'a na wannan abincin, za ku sami nauyi mai yawa kuma ba duka a cikin taro ba.

  29. Avatar

    Shin shekarun suna tasiri lokacin sakamako? Ina da 'ya'ya mata guda 2, shin ina buƙatar ƙarin ƙarin don samun shi?

    -

    Haka ne, yana tasiri, amma ba shine babban abu ba! Akwai manyan jikin da aka ci bayan wani takamaiman shekaru, ciki da sauransu! Kawai so koyaushe!
    Amma game da kari, manta game da shi, har sai kun sami ingantaccen abinci, gwada fara gyara abincin sannan kuma ku zo kari.

    http://

  30. Avatar

    Ina tsoron kiba, na fito daga dangi mai kiba. Ina ƙoƙarin yin hypertrophy kuma har yanzu ina kan abinci, zan iya yi? Ni tsayi 1.68 da fam 58.

    -

    Dole ne ku bi abincin da ya dace da burin da kuke nema, hypertrophy. Don haka, rage cin abinci na HYPERCALORIC. Kuma tsoron yin kiba ba zai taimaka maka wajen kara nauyi ba. Ku ji tsoron samun mai, amma idan kun ci abinci mai kyau, haɗarin yana da kadan.

    http://

  31. Avatar

    A ranar da ba na zuwa horo, shin ina cin abincin kafin motsa jiki da abincin bayan-ruwa ne ko kuwa kawai abincin da nake ci?

    -

    Abinci kawai, ba tare da motsa jiki kafin/baya ba.

  32. Avatar

    Zan iya canza waɗannan lokutan cin abinci?

    # 20:30 na yamma - Abinci 5:

    200 g na dankalin turawa ko shinkafa
    150g na nono kaji
    50 g na broccoli ko 100 g na gwoza grated

    # 22:00 (kafin kwanciya barci) - Abincin 6:

    1 cikakke kwai
    4 kwai fari
    30g na birgima hatsi
    1 g na bitamin C

    Ina 20:30 motsi zuwa 21 hours da 22:00 zuwa 23:00?

    -

    Wannan samfuri ne, dole ne ku dace da bukatunku. Ee, zaku iya yin wannan daidaitawa da waɗanda suka zama dole.

  33. Avatar

    Ina yin babban abincin da kuke bugawa don ectomorphs.

    Wannan abincin zan iya sanya whey a madadin albumen? Ko wani abu kuma zan iya maye gurbin albumin?

    Abincin rana 2: 8: 00
    30g na albumin
    30g na gyada
    40g na hatsi
    1 banana

    Zan iya maye gurbin wannan shinkafa mai launin ruwan kasa da wadda ta gama gari ko a'a?

    abinci 4:13:00
    3 dafaffen ƙwai
    100g na kayan lambu daban-daban
    400g na shinkafar ruwan kasa

    -

    Wataƙila eh. Idan zai yiwu, haɗa biyun ko canza zuwa casein.
    Ya nemi a canza shinkafa, ba matsala.

  34. Avatar

    A cikin abincin farko: madarar da aka yayyafa, hatsi, whey da malto/chocolate, shin za a yi cakuda guda tare da duka 3?

    -

    Kuna iya haɗuwa, kamar yadda za ku iya ɗauka daban. Ka sani.

  35. Avatar

    Barka dai, yau ina cinye calories 3000, Ina neman abinci 2400, burina shine in kawar da mai. A yau ina da 22% mai, 1,86 mts, da nauyi 94 kg. Horon nawa (a maye gurbin horon nauyi) yana yin hawan keke na sa'o'i 3 kai tsaye a matsakaici / babban taki kowace rana. Zan iya amfani da wannan abincin, kawai ba amfani da PRE da PRO TRAINING da abinci 6 a ranakun da ba na zagaya ba?

    -

    Wannan misali ne kawai. Dole ne a tsara abinci ɗaya-daya.

  36. Avatar

    Godiya ga abincin samfurin !!! Amma ina da shakku: horo na yana daidai bayan cin abinci na 1st, sannan zan iya ɗaukar abincin kafin motsa jiki (wanda a cikin samfurin ku a karfe 18 na yamma), kuma sanya shi a matsayin abinci na 1st na rana, a matsayin na farko. - horo? Kuma haka tare da bayan motsa jiki? Godiya a gaba!

    -

    Ee, idan dai marigayi bayan motsa jiki ya bi ka'idodin da aka ambata a cikin abincin.

  37. Avatar

    # 09:00 am - Abinci 2:

    1 apple ko 1/2 gwanda ko 1 pear
    100 g shinkafa ko dankali mai dadi ko noodles
    100 g na naman sa ko tuna

    Game da wannan abincin, za ku iya musayar gram 100 na shinkafa da gram 100 na naman sa da wani abu dabam? A wannan lokacin zan yi karatu kuma ya zama mara kyau, kai waɗannan abubuwan zuwa makaranta.

    -

    Wannan shawarar abinci ce kuma don yin canje-canje na mutum ɗaya dole ne in san ɗayanku. Gwada yin akwatin abincin rana. Ana buƙatar ƙoƙari.

  38. Avatar

    A wannan yanayin, Ina horo a lokacin cin abinci na 2 a 9:00 na safe kuma a kan abincin lokacin horo yana a 18:00 kuma menene zan yi?

    -

    A wannan yanayin, wannan misali ne. Dole ne ku yi gyare-gyaren da suka dace don daidaikunku.

  39. Avatar

    Na sami wannan Diet mai ban sha'awa, zan fara yin shi, Ina da 'yan shakku kafin ku fara: Ina so in sani idan flakes na oat ya kamata a cinye shi a tsaye a cikin cokali, menene Malt / Powdered Chocolate, kuma idan kwai fari ya kamata a dafa shi , Zan iya ɗaukar malto kawai daga abinci, kuma idan bitamin C ya zama dole?

    ---

    Haka ne, za ku iya cinye hatsi mai laushi, idan yana da kyau a gare ku. Menene malto? Kari ne na tushen carbohydrate… Chocolate Nescau ne ko makamancinsa. Ee, dafaffen farin kwai. Idan za ku iya fitar da malto daga abinci? Ee, idan dai kun sanya wani abu makamancin haka a wuri kuma daidai gwargwado. Ee, ana buƙatar bitamin C.

  40. Avatar

    Har yaushe zan ci gaba da cin abinci? Shin dole ne taliya ya zama abinci mai gina jiki? Da taliya, kamar yadda nake yi da miya, tafarnuwa da mai ko tare da miya na tumatir.

    -

    Babu takamaiman lokacin amfani da abinci. Canza kamar yadda kuke jin buƙata. Noodles na iya zama na al'ada. Dafa abinci kawai da ruwa kawai.

    http://

  41. Avatar

    Ni daidai 60 kg kuma ina auna 1,71m, Ina da matsala mai yawa don samun ƙwayar tsoka / nauyi, amma ina fama da ita.

    Wannan abincin shine na babban lokaci, daidai? Zan bi ta, duk da cewa ya riga ya yi kama da abin da nake yi, sai dai bangaren abinci na 1 da 2 da na tashi daga baya kuma ina da lokacin cin abinci daya kawai kafin cin abinci.

    -

    Ee, don riba mai yawa ne. Don bin wannan abincin, dole ne ku farka da wuri… Ko kuma hanyar ita ce daidaita da bukatun ku, wannan ɓangaren safiya.

  42. Avatar

    Ni 1,63 Ina gajere kamar fuck, kuma 53kg, shine a gare ni? Ina tashi a lokacin abincin rana, kuma in tafi barci da misalin karfe 03:XNUMX na safe. Shin zai yiwu a daidaita?

    -

    Zai iya yin hidima, amma dole ne ku yi gyare-gyare kuma ku duba bukatun ku, idan kun dace da wannan abincin. Ba ma yin gyare-gyare na mutum ɗaya, saboda haka muna da shawarwari kan layi.

  43. Avatar

    Ina da shekara 18, ina 19 a ranar 27 ga Nuwamba. Ina awo 73,15 kg, Ni 1,85 tsayi, BMI 20,16, kirji 89 cm, biceps 29 cm, ciki 79 cm, kafa 52 cm, maraƙi 34 cm, anti-hannu 24 cm. Ina yin minti 10 ~ 20 akan injin tuƙi, Ina kan abinci don ƙarin mai da hankali kan horo. Ina mai da hankali sosai kan horo, tazara na shine daƙiƙa 45 ga kowane maimaitawa, Ina shan lita 2 na ruwa a kowane motsa jiki kuma ina so in sami nauyi 80 kg ko 85 kuma in kai 36-40 hannu. Zan iya bin wannan abincin?

    -

    Zai iya, muddin ya dace da bukatun ku. Kun riga kun yi nauyi fiye da yadda kuke kan wannan abincin, don haka zaku buƙaci daidaitawa nan ba da jimawa ba.

  44. Avatar

    Sannu Ina da 1,73 cm kuma nauyi 64 kg. Zan iya amfani da wannan abincin don samun taro?

    -

    Kuna iya, amma koyaushe daidaitawa da bukatun ku. Wannan abinci ne da aka shirya kuma idan ba a daidaita shi ba, ba zai yi kyau ba.

  45. Avatar

    Kuci nama sau 3 arana harda da safe?? Wannan na iya wuce gona da iri, ban tsammanin wannan abincin ba shi da lafiya, furotin da yawa ga mutum 60kg, har ma da kasancewa ɗan wasa.

    -

    A kan wane tushe na kimiyya kuke da'awar wannan?

    http://

  46. Avatar

    Ni gajere, Ni 57 kg kuma 1,60 cm. Wannan abincin yana aiki a gare ni?

    -

    Wannan shawara ce da za a iya amfani da ita a matsayin tushe… Bai kamata a bi ta sosai ba saboda ba ta dace da bukatun ku na abinci mai gina jiki ba.

    http://

  47. Avatar

    Ina da kilogiram 65, Ina horar da nauyi, amma ina buƙatar rasa mai, shin zan iya bin wannan abincin? Ina da aikin yau da kullun na kwanaki 5 na horo na nauyi a kowane mako saboda ina so in rage kitse kuma in nemi ma'ana a cikin jiki.

    -

    An tsara abincin zuwa hypertrophy, ba rage % kitsen jiki ba. An tsara tsarin abinci, da farko tare da buƙatun mutum, sannan ta hanyar isassun kayan abinci mai gina jiki, wanda ke canzawa a lokutan kashewa da yanke. Don haka kar a yi haka, amma ku nemi taimakon da ya dace.

    Idan ya cancanta, muna aiki tare da shawarwari game da abinci da horo: https://dicasdemusculacao.org/consultoria-online/

    http://

  48. Avatar

    Sannu! Ni 60kg kuma 1,71 tsayi! Ina so in san ko wannan abincin yana aiki a gare ni, domin ina aiki da dare daga 22 na dare zuwa 7 na safe! Me zai fi kyau a gare ni a cikin riba mai yawa. Ina kuma so in san lokacin da ya fi dacewa in je gidan motsa jiki?

    -

    A'a. Dole ne abincin ya zama na mutum ɗaya kuma ya keɓanta.
    Babu mafi kyawun jadawalin horo, amma duk abin da ya fi dacewa da ku.
    Idan kuna da sha'awa, zamuyi aiki tare da keɓaɓɓun shawarwari akan abubuwan ci da horo: https://dicasdemusculacao.org/consultoria-online/

    http://www.facebook.com/marcelosendonofficial1

  49. Avatar

    Ina so in sani game da abincin saboda ni 60 kg amma tsayi 1,54, Ina so in sami taro bayan wannan abincin da horarwa sosai, zan iya yin wasan motsa jiki?
    Kuma har yaushe ya kamata ku bi wannan abincin? Don matsawa zuwa ma'anar abinci?

    -

    Shawara ce. Kowane abinci dole ne ya dace da bukatun mutum ɗaya. Don haka, yana iya yiwuwa ba zai shafe ku ba. Ba a nuna wasan motsa jiki ba sai dai idan kun san abin da kuke yi.
    Lokaci na lokaci yana farawa lokacin da aka cimma maƙasudin nauyi a cikin lokacin kashewa tare da inganci.

    http://www.facebook.com/marcelosendonofficial1

  50. Avatar

    Marcelo,
    shari'ata ta dan bambanta, tsayina 1,85m kuma ni mai nauyi 63kg. Wannan +/- 2000 kalori rage cin abinci bazai dace da ni ba, yayin da nake ciyarwa fiye da haka a rana. Kuna da wasu labarai akan abinci mai kalori mafi girma? 3500 ko 4000 adadin kuzari?

    -

    A cikin wannan adadin ba mu da wani hawa, amma muna da wasu labaran da za su iya taimaka muku shirya naku, kamar wannan: https://dicasdemusculacao.org/aprenda-a-montar-uma-dieta-como-um-nutricionista/ Wannan shine: https://dicasdemusculacao.org/aprenda-construir-dieta-para-ganho-massa-muscular/

  51. Avatar

    A gaskiya ma, abin da nake so in sani shine idan na dawo gida daga wurin aiki da rana, cin abincin rana da kuma zuwa dakin motsa jiki na iya cutar da ni a cikin horo? Hakanan komawa zuwa wani batu, Ina cinye whey sau ɗaya a rana. Bayan horo na farko, 200ml, tare da malt da creatine ... Shin yana fifita ni, ko zai iya cutar da ni?

    -

    Idan babu lokacin da za a narkar da abinci, a, kamar yadda jini zai juya zuwa ga gastrointestinal fili maimakon tsokoki a lokacin aikin jiki. Bugu da ƙari, babban jiko na lipids na iya haifar da "jinkirin" yayin horo da kuma hana yaduwar jini.
    Amma game da kari, yana iya taimakawa ko cutarwa. Ya dogara da bukatun abinci na mutum ɗaya.

    http://www.facebook.com/marcelosendonofficial1

  52. Avatar

    Barka dai, sunana Jessica, Ina da shekaru 23 kuma ina zuwa daga tsarin asarar nauyi (29kg a cikin watanni 5), Ina jin tsoron sake yin kitse. A cikin tsarin asarar nauyi, na mayar da hankali kan gudu kuma ban yi horon nauyi ba. Kwanan nan na shiga dakin motsa jiki kuma ina yin horo sau 5-6 a mako. Mai horar da ni ya ce ba na bukatar wasan motsa jiki a irin ƙarfin nan (yana so in yi minti 10 kacal a kan injin tuƙi). Ina da tsayi 1,65m kuma a halin yanzu ina da 58kg, Ina so in san ko bin horon gyaran jiki, ba tare da motsa jiki ba da kuma bin wannan abincin a matsayin tushe, ba na yin haɗari na samun nauyi.

    Abubuwan da ya kamata a lura da su: Da rana, tazarar tsakanin abun ciye-ciye na da horo na shine awa 2. Ina shan masara kakin zuma bayan mintuna 30 bayan an gama motsa jiki, sannan in ware masara + collagen+waxy masara bayan horo kuma kwanan nan na gano cewa ina da hypoglycemia.

    -

    Idan abincin ya isa don bukatun ku, babu matsala.

    Amma game da amfani da collagen, babu abin da zai yi. An narkar da shi kuma an saki AA a cikin plasma.

    http://www.facebook.com/marcelosendonofficial1

  53. Avatar

    Ta yaya zan iya tsara wannan abincin don aikin kafin motsa jiki ya kasance a 15:00 kuma bayan motsa jiki yana a 17:00?

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    Sannan dole ne in daidaita tsarin abincin. A wannan yanayin, wannan misali ne da za a bi kamar yadda aka tsara. Idan za ku yi canje-canje, dole ne ku kafa sabon abinci.

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    Barka dai Marcelo, Ina da babban shirin motsa jiki sau 3 a mako, tare da tsawon mintuna 30 na yau da kullun, kuma kilomita 5 yana gudana akan kwanaki 3 daban-daban a wurin motsa jiki. Tambayar ita ce: Ina nufin hypertrophy amma ba tare da amfani da kari ba, tare da abinci kawai, shin hakan zai yiwu? Na gode da taya murna ga shafin !!!

    -

    Ee, babu shakka.

    http://www.facebook.com/marcelosendonofficial1

  55. Avatar

    Barka dai, gudanar da aikin kafin abincin rana, tsakanin 11:30am ~ 12:00pm, abincin rana da dawowa bakin aiki. Shin akwai wasu sauƙaƙan canje-canje a cikin tsarin abinci don dacewa da abincin?

    Na karanta a cikin maganganun cewa zai zama sabon abinci don daidaitawa. Kuna so ku sani ko canje-canje ga wannan jadawalin zai yiwu?

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    Ee, don yin gyare-gyare, kuna buƙatar canza tsarin tsarin abinci gabaɗaya, don haka dole ne a yi sabon abu. Wannan misali ne ga mutanen da suka dace da shi.

    Idan kuna sha'awar, muna aiki tare da shawarwari kan layi na keɓaɓɓen: https://dicasdemusculacao.org/consultoria-online/

    http://www.facebook.com/marcelosendonofficial1

  56. Avatar

    Abin mamaki idan wannan abincin da gaske ne don ectomorph? Ina da 61 kg, idan yana da kyau a gare ni, saboda na riga na sauke shi, Ina tunanin yin wannan.

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    Idan zai dace da ku, babu wata hanyar da zan sani, amma kun dace da bayanin martaba, wanda shine ga mutanen da ke yin nauyin kilo 60, a matsakaici. Gwada shi ku ga abin da kuke tunani.

  57. Avatar

    Barka dai, Ina da tambaya idan mutumin ya yi horo bayan abincin rana kuma ya yi amfani da abincin rana azaman motsa jiki kafin horo ya kamata a kiyaye wannan abincin a 20:30 bayan horo?

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    Wannan abinci ne don haka za ku iya dacewa da wannan al'ada, canza lokuta daidai yake da sake sake cin abinci, saboda canza abinci ɗaya ko wani zai sa ku canza gaba ɗaya. Don haka shawara ce kawai. Kuna iya amfani da shi azaman tushe da yin gyare-gyare, a cikin yanayin ku dole ne ku daidaita abincin kafin motsa jiki da na yamma.

  58. Avatar

    Ina da shekara 34 da tsayi 1,78, nauyin kilo 53, kuma ina faduwa…….lol. Na kasance ina horar da nauyin kiba na wata guda +/- amma ina raguwa, kuma na gano cewa abincin da kuka ba ni yana da ƙarancin kalori, gaba ɗaya bai dace da manufara ba (samun kiba). Shin wannan abincin mai ban sha'awa zai iya zama ga kowane jinsi? Zan iya ƙara misali albumin, sustained, qwai da dankali mai dadi a cikin abincin?

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    Ee, yana aiki ga duka jinsi. Kuna iya canza shi bisa ga buƙatar ku e.

  59. Avatar

    Za a iya gaya mani giram nawa na furotin ke cikin wannan abincin? To, idan ban yi kuskure ba, yana da hanya sama da abin sha don samun riba mai yawa, kamar: 200g ne ga mutum 60kg.

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    Kusan 3g.

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    Ina son wannan abincin duk da haka shakka. A halin da nake ciki, ana yin horo na nauyi da rana a 14:00. Game da abinci, menene game da pre da post?

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    Abin baƙin ciki, akwai buƙatar bin abincin da ake samu kamar yadda aka tsara. Canza jadawalin motsa jiki zai canza GABA ɗaya rage cin abinci!

  61. Avatar

    Zan iya maye gurbin abinci mai ƙarfi da ruwa lokacin da ya fi dacewa da ni? Misali, maye gurbin abinci 2 tare da furotin hypercaloric + whey.

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    Yi gyare-gyaren abinci, i za ku iya. Amma yana da kyau a faɗi cewa abinci mai ruwa ya bambanta da masu ƙarfi, kamar yadda ƙarin amfani ya bambanta da abinci.

  62. Avatar

    Nauyi 80kg Ina da ɗan kiba don tsayina, wannan abincin zai rage BF? Zan iya rage adadin carbohydrates kaɗan kuma in ƙara furotin? Yayin da nake ɗan kiba ina buƙatar ƙara yawan abinci?

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    Wannan abincin shine don hypertrophy.

  63. Avatar

    Idan na tsaya kan daidai wannan abincin, shin koyaushe zan kasance akan matsakaicin 60kg? Ko da yin nauyi horo? Ina 60kg kuma na fara yin horon nauyi makonni 2 da suka wuce.

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    A'a, wannan abincin shine ga waɗanda ke cikin kewayon 60kg kuma suna son samun nauyi.

  64. Avatar

    Duba, nazarin abincin da ke sama, na gano cewa rashin amfani da sunadaran sunadaran da aka nuna zai sa mai aikin motsa jiki ya sami gazawar koda da wuri. Ina tsammanin kafin in ba da irin wannan abincin ga jama'a, ya kamata in yi bayani game da isasshen furotin yau da kullum. Kuma wannan ya bambanta daga mutum zuwa mutum, ya danganta da jinsi, nauyi da shekaru.

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    A yau nassoshi ba su nuna hasara a cikin yawan amfani da furotin na mutane masu lafiya ba. Kuma waɗannan adadin sun wuce 3g/kg, lafiya?

  65. Avatar

    Ban fahimta game da bitamin C ba? Menene don me? Yaya ya kamata a dauka?

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    Yana da sinadari na antioxidant, yana yaƙi da radicals kyauta waɗanda ke haifar da lalacewar ƙwayoyin cuta.

  66. Avatar

    Shin akwai wanda zai iya ganin ko irin abincin da nake ci daidai ne, da safe nakan ci kwaya 3 da ayaba 2 tare da hatsi, kafin horas da kaza da dankalin hausa, bayan na horar da abincin rana da farin shinkafa, kaza, broccoli da fararen kwai 2, sauran abincin furotin kamar kwai da kaza

    1. Avatar

      Ba za ku iya sani ba tare da sanin nauyinku, tsayinku, shekarunku, burinku ba. Rubutun yana ba da shawarar cin abinci mai hauhawar jini ga ɗan wasa mai nauyin 60kg, idan kuwa batunku ne, yi amfani da shi.

  67. Avatar

    Ina da kimanin kilogiram 65, don haka a bayyane abincin zai zama mai kyau. Amma yin lissafin, na ga yana da furotin 285 g da 376 g na carbohydrates, kimanin. Shin wannan ba zai zama adadi mai yawa ba?
    Wata tambaya ita ce idan zan iya ƙara Glutamine zuwa abincin? Zai zama adadin aiki na 5g bayan kammala motsa jiki (tare da WheyProtein) da 5g kafin kwanciya.

  68. Avatar
    André Alisson ne adam wata

    Dole ne in cinye 90g na mai kullum, Ni 1,73 ne kuma ina da nauyin 65kg. Ina neman hawan jini kuma wannan abincin bai kai 30g ba. Shin wannan adadin mai na yau da kullun ba zai zama haɗarin lafiya ba?

  69. Avatar

    A zamanin yau, har yanzu ban san yadda mutane ba, maimakon neman masana ilimin abinci mai gina jiki don kimantawa da fara shirin abinci, zuwa shafukan yanar gizo ko dandalin tattaunawa akan intanet, tunanin cewa akwai sirrin ... ku mai da hankali, kowannensu yana da irin halayensa. , kwayoyin halitta, muhalli da komai. komai dai idan it idan da sauki, to masu ginin jiki ba zasu samu bibiya ba, kawai za su kalli internet lol hugs

    1. Avatar

      Sannu Tatiana!
      Abincin farko na iya zama aikinku na farko. Idan kun bi irin wannan jadawalin kamar yadda suke a gidan waya, zai yi aiki a tsarin horo kamar yadda yake a can.
      A farkon cin abinci kuna da furotin cikin adadi mai kyau da inganci, babban nauyi na carbohydrates wanda ba zai tsoma baki ba tare da motsa jikinku 7:XNUMX, da ƙananan kiba.

  70. Avatar

    Gaskiya, na sami abincin sosai na wucin gadi. Wanda ake tsammani baza'a iya yin sa ba ta hanyar wanda yayi nauyin 60kg. Ina da ainihin bayanin shari'ar (namiji, 60kg, 1,78m), kuma a yau ina da abinci mai nauyin 3800kCal tare da mai ba da abinci mai gina jiki. Aƙalla a gare ni, ba shi yiwuwa a kai ga cin abincin kalori ba tare da ƙarin ba. Wasu dabarun abinci da aka bayyana a cikin wannan batun (misali: nono kaza da shinkafa da ƙarfe 9 na safe, ko 440g na dankali + 150g na nama a abinci ɗaya) kamar ba gaskiya bane ga mutum wanda, a kan 60kg, a zahiri ba zai da abinci sosai da sauri. A zahiri ya zama kamar babban nazari ne game da tsarin abinci - amma ba tare da aikace-aikace a aikace ba don rashin sanin iyawar ɗan adam wanda zai yi amfani da shi.

  71. Avatar

    a gare ni ya fi rikitarwa, ina son taimako

    Ina aiki duk dare a cikin dillali. jadawalin horo na shine 7:00 na safe
    to ina barci

    Ina canza rana don dare

    Ta yaya zan canza lokutan? wani tukwici?

  72. Avatar

    A ganina ya kubuta daga gaskiya na. Sai dai idan mutumin ya kasance mai gina jiki kuma yana rayuwa don shi kawai. Ina da shekara 47. 1.66 tsayi da nauyin kilogiram 82 kuma ba zan iya cin abinci mai ƙarfi 4 kawai a rana da kari sau 2 ba. Bayan farkawa kafin cin abinci na farko da kuma bayan horo. Kuma ina yin horon nauyi sau 3 zuwa 4 kawai a mako. Kafin in auna 65 kg. A wannan matakin na bi gaskiya na kuma yana aiki. Amma ina matukar son labarin a matsayin ka'ida da misali. Ina taya ku murna.

  73. Avatar

    1,78cm
    69,9kg
    10% mai mai
    Manufa: wadataccen riba da hauhawar jini, kawar da mai ... Shin zaku nuna abinci ga wannan bayanin?
    Canjin horo: Safiya

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