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Old 11-03-2016, 16:45   #1
alyn232
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Plan alimentar..

Dupa mai multe modificari , planul meu alimentar, avand ca scop acumulare de masa , arata asa :
Masa 1 : 8 albusuri+3galbenusuri +100g ovaz cu 200ml lapte
Masa 2 : 25g Whey+ 50g rondele de orez+30g unt de arahide
Masa 3 : 200g piept de pui +100g orez + salata verde+10ml ulei de masline
+ANTRENAMENT+ -25g whey+glutamina+o banana
Masa 4 : 250g piept de pui + 500g cartofi + salata verde+10 ml ulei de masline

"Gustari" : 30g alune , 2 lingurite de seminte de mac , 2 lingurite de seminte de susan , 50g cereale dn grau/orez/ovaz , 2 mere , 10g stafide


Dupa mai multe saptamani am constatat ca nu iau in greutate , stratul adipos de pe abdomen este constant dar sunt mai tonifiat..Sa postez si la rubrica antrenament inainte de a trage concluziile ?
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Old 11-03-2016, 17:44   #2
cristik22
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Alin, arata bine planul tau, cu o mica exceptie.Prea mult omega6, prea putin omega3.Mergi pe seminte de in/chia in loc de susan, si pe nuci in loc de alune (omega6 are rol inflamator, stii tu, ai probleme cu asta, iar omega3 are rol antiinflamator), in rest e foarte ok structurat si de asemnea, ar fi un plus daca ai putea adauga cateva fructe inchise la culoare (struguri negri, coacaze, prune, afine, curmale, stafide) la masa 1 si putina scortisoara pentru a mai taia putin din raspunsul insulinic.
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Old 11-03-2016, 21:43   #3
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Multumesc , o sa incerc sa fac si aceste ajustari si pe viitor o sa suplimentez cu omega 3
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Old 11-03-2016, 21:55   #4
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Susanul il luam mai mult pentru Ca, asa mi-a recomandat o doctorita. Si referitor la durerile articulare, acum ma simt mult mai bine, pot lucra la capacitate maxima fara probleme si chiar am inceput sa fac exerciții pe care nu credeam ca le voi mai face (ex: flotari la paralele) [totusi la extensii cu bara z nici nu vreau sa ma gandesc]
A dat roade combinatia de antioxidanti si antiinflamatori, multumesc
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Old 11-03-2016, 22:37   #5
cristik22
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Cu placere.
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Old 16-03-2016, 11:37   #6
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Cristik, crezi ca ar fi buna reteta ta cu antioxidanti si antiinflamatori naturali si pentru tatal meu , pe care il dor umerii din cauza reumatismului?
Scuze de offtopic..
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Old 16-03-2016, 16:17   #7
cristik22
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Da, eu zic ca da.
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Old 17-03-2016, 10:14   #8
Cristian Neagu
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Incercati frate, alimentele nu va fac rau.Si eu o sa incerc sa vedem daca are efect, dupa care ori il fac pe Cristik de babau aici , ori il cinstesc! ))
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Old 17-03-2016, 14:57   #9
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Sa ma tineti la curent. ))
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Old 18-03-2016, 19:11   #10
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=))
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Old 24-03-2016, 09:49   #11
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Quote:
Originally Posted by RoyalCobra
=))

Vezi ca nu esti pe facebook scrie frumos sa inteleaga toti...
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Old 24-03-2016, 15:24   #12
cristik22
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Esti un retardat.
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Old 24-03-2016, 16:06   #13
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Quote:
Originally Posted by cristik22
Esti un retardat.

Alupigus
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Old 24-03-2016, 16:14   #14
cristik22
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Vai de capul tau esti prietene.
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Old 27-03-2016, 19:06   #15
aly112
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Quote:
Originally Posted by cristik22
Vai de capul tau esti prietene.

Nu are rost sa ma cobor la nivelul tau !!
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Old 28-03-2016, 11:51   #16
Cristian Neagu
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Calmati-va!Nu mai face nimeni geno?
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Old 28-03-2016, 15:57   #17
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Am pus 110 pe bara vineri. Record personal! )
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Old 28-03-2016, 20:46   #18
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Domnu Neagu s-a cam golit forumul acesta aproape de tot, nu mai este ca acum 4-5 -6 ani cand erau mult mai multi online si postau mai mereu...
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