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Old 16-10-2015, 19:16   #1
CalugaruRAP
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Crestere masa musculara

Salut. Am ca scop cresterea in masa musculara. Am in jur de 1.75 si 80 de kg (acum un an cand m-am cantarit ultima oara).
Mesele mele se schimba dupa programul de munca, dar de obicei sunt cam asa. Nu cantaresc mancarea, unitatea mea de masura e marimea castronului.

Masa 1: cereale musli cu lapte (jumatate de castron mare sau mai mult) ori fasole la cutie sau orice carbohidrat cu 2 pulpe (sau branza cu doua albusuri ori conserva peste) plus salata sau legume intregi.

Masa 2: carbohidrat (fasole, orez, cartof la cuptor) cu 2 pulpe sau peste (sardine sau ton etc) plus legume

De aici se cam repeta.. masa 3 si 4 fiind tot cam ca masa 2. Ultima masa e in jur de 10 seara cand incerc sa mananc pulpe cu salata legume ori salata din legume, oua si branza.
Cam toti carbo sunt in castron mare ca exemplu, sunt mai cu foame!

Ca suplimentatie am creatina de 3 ori, whey de doua ori (cu lapte dupa antrenament) si complex vitamina b de doua ori.

O sa incerc sa diversific, sa mananc mai mult piept de pui si cateodata carne rosie.
Apa beau multa.
Pareri? Multumesc
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Old 16-10-2015, 20:44   #2
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Nu cred ca e momentul oportun sa ai surplus caloric la +5kg peste inaltime...te vei ingrasa.Ai vreo poza recenta?
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Old 16-10-2015, 20:56   #3
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Acum un an eram 80 sau ceva de genu', nu ma prea cantaresc sau masor. Poze de acum cateva saptamani. http://pho.to/9nFab

Last edited by CalugaruRAP : 16-10-2015 at 21:03.
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Old 16-10-2015, 21:23   #4
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Sa nu ai surpriza sa te ingrasi mai rau.
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Old 16-10-2015, 21:27   #5
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Mai rau? Ti se pare ca sunt gras?
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Old 16-10-2015, 21:44   #6
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Nu, dar eu zic ca ai arata mult mai bine daca ai mai slabi putin, in loc sa faci surplus caloric si sa ai surpriza sa te ingrasi.Acum depinde, eu am o viziune despre cum ar trebui sa arate un corp estetic, tu poate ai alta, sau iti doresti altceva.
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Old 16-10-2015, 21:47   #7
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Pai si eu vreau corp estetic. Dar vreau mai multa masa musculara. Poti creste fara surplus? Ca oricine, vreau sa fiu mare si estetic! Eram sigur ca gresesc ceva, de aia am si scris pe forum. Sa mai tai din carnohodrati?
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Old 16-10-2015, 22:40   #8
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Pai trebuie sa iei in considerare ca orice surplus caloric aduce si tesut adipos...Am mai spus-o, trebuie sa ai un procent de grasime foarte mic inainte sa-i dai cu surplus caloric daca vrei masa musculara si nu grasime.Este vorba despre raportul muschi-grasime.
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Old 17-10-2015, 08:31   #9
Cristian Neagu
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Mie mi se pare ca arati ok.Da, mai ai nevoie de unpic de masa, dar nu exagerat de multa.Partea cu alimentatia e destul de ok, poti adauga amino dimineata dupa somn si imediat dupa antrenament.
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Old 17-10-2015, 15:44   #10
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Whey-ul meu contine BCAA. Sa mai iau amino separat?
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Old 17-10-2015, 16:53   #11
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Sau va refereati la amino din mancare?
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Old 17-10-2015, 17:04   #12
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Nu ai de unde sa stii daca esti in surplus sau deficit dupa unitatea ta de masura . Si serios? nu gasesti un cantar sa te cantaresti? Dute in magazin si prefate ca iti cumperi unul si vrei sa il probezi, poate acum ai 85 de kg. Daca nu o sa iti cantaresti mancarea nu ai cum sa stii cat trebuie sa adaugi/elimini.
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Old 17-10-2015, 17:29   #13
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Ma pot cantari si masura din nou maine, la sala. Credeam ca pozele sunt destule ca detaliu.
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Old 18-10-2015, 09:09   #14
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Ia pastile de amino separat.
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Old 18-10-2015, 18:06   #15
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1.77 cu 82 kg (82 cu virgula dupa masa), masurat si cantarit azi. Nu e exactitate perfecta dar asa mi-a iesit. Poze de azi:
http://pho.to/9nUVI
Pot cumpara si cantar de bucatarie. Cam cum sa calculez mancarea? Multumesc.

Last edited by CalugaruRAP : 18-10-2015 at 18:55.
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Old 19-10-2015, 14:34   #16
Cristian Neagu
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Cat timp vrei sa cresti, nu cred ca e imperios necesar sa iti cantaresti mancarea, e mai importanta calitatea ei.Deci raman la parerea mea, ia niste amino, cum ti-am scris mai sus.
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Old 19-10-2015, 15:24   #17
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Ok. Multumesc! "Sa crestem definiti!" )))
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Old 19-10-2015, 16:23   #18
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Am luat capsule bccaa xxxxxx. Sunt ok? Asta mi s-a recomandat la magazin. Contin leucine, valine, isoleucine, gelatine, magnesium stearate (gelling agent), pyridoxine hydrochloride. Pe cutie scrie 3 pastile dupa antrenament si pot lua si 3 dimineata. E ok?

Last edited by CalugaruRAP : 19-10-2015 at 17:09.
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Old 20-10-2015, 08:28   #19
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Quote:
Originally Posted by CalugaruRAP
Am luat capsule bccaa xxxxxx. Sunt ok? Asta mi s-a recomandat la magazin. Contin leucine, valine, isoleucine, gelatine, magnesium stearate (gelling agent), pyridoxine hydrochloride. Pe cutie scrie 3 pastile dupa antrenament si pot lua si 3 dimineata. E ok?

Atentie la regului, fara nume de produse sau de firme!

Formula BCAA o aveai si in gainer, era de preferat o formula cu un profil mai complet de aminoacizi.
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Old 20-10-2015, 09:21   #20
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Scuze. Multumesc pentru raspuns! O sa schimb produsul.

Last edited by CalugaruRAP : 20-10-2015 at 09:27.
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Old 21-10-2015, 01:10   #21
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Am schimbat cu unul care contine: l-lysine, l-leucine, l-phenylalanine, l-valine, l-methionine, l-histidine, l-isoleucine, l-threodine.
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Old 21-10-2015, 05:39   #22
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Bun!
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Old 05-11-2015, 20:52   #23
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In zilele fara antrenament cand sa iau amino? Dimineata apoi dupa munca sau seara mai tarziu?
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Old 06-11-2015, 03:19   #24
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Dimineata si inainte de munca
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Old 06-11-2015, 22:26   #25
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Pai incep lucrul la o ora si ceva dupa ce ma scol. E ok sa le iau pe aman2 in interval asa scurt?
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Old 10-11-2015, 03:38   #26
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Atunci la 4 ore dupa ce te scoli iei a doua priza
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Old 10-11-2015, 09:16   #27
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Multimesc din nou!!
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Old 10-11-2015, 11:16   #28
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Old 20-01-2016, 21:41   #29
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Am ajuns de la 82 cu virgula (cat aveam cand am deschis topic-ul) la 85 cu virgula , sa zicem 86 kg (azi dimineata). Daca aveti timp domnule Neagu sa imi ziceti parerea dumneavoastra. Sa incetez cu dieta de masa si sa ma apuc de definire? Simt ca ma umflu in burta si incepe sa se vada... Am fost o luna in tara si mare parte din vacanta aia a fost cu bere si "mancare traditionala romaneasca" si foarte putina sala. Mi-am cam ignorat dieta. Am sa pun niste poze mai jos.. imi pare rau ca nu au iesit prea bine pentru ca sunt facute ca selfie, camera normala nu imi mai merge la telefon.

Poze de astazi:
http://share.pho.to/9zd0o

Poze facute inainte sa plec in tara:
http://share.pho.to/9szqs

Multumesc!

Last edited by CalugaruRAP : 20-01-2016 at 21:45.
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Old 20-01-2016, 22:35   #30
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Parerea mea e ca esti destul de bine, mai ales ptr perioada asta a anului, mai poti pune inca cateva kg pe tine, inca nu pari gras din punctul meu de vedere.
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