iksimkd
ШшшШшшШ...
- Член од
- 31 јули 2007
- Мислења
- 5.000
- Поени од реакции
- 2.184
Кажи за мене некоја диета? Сакам да намалам некое килце пред матура ептен сум изгоен:pos2: Ако не повеќе барем 5-6 кила до 20 Мај да намалам. Озбилен сум шала настрана.
Диети и слабеење
- Креатор на темата Дивајн
- Време на започнување
- Член од
- 16 февруари 2007
- Мислења
- 42
- Поени од реакции
- 1
Исхрана by "Tom Venuto - Burn the Fat, Feed the Muscle" - за Мажи
Ја иам цела книга па ајде да стам нешо...
ии нутрициона листа ....
и нормлано све е објаснето подолу...
NOTES ON THE REDUCED CARBOHYDRATE DIET MENU TEMPLATE
This reduced carbohydrate menu format is more restrictive than the baseline diet
and is designed for accelerated fat loss. It is intended for competitive bodybuilders,
fitness competitors or non-athletes who want to get extremely lean or break a sticking
point. It is effective for those with an endomorph body type or people who are
carbohydrate-sensitive. It works by reducing total carbohydrate intake, thereby depleting
glycogen stores and forcing your body to draw on stored body fat for fuel. It also works
by managing blood sugar and insulin better than a high carbohydrate diet. Never remove
all of the carbohydrates from your diet. Extremely low carbohydrate or zero carbohydrate
diets are not necessary to get lean. Instead, you should decrease your carbohydrate intake
slightly, eat fewer carbohydrates in the evening and change the type of carbohydrates you
consume. Switch from processed and simple carbohydrates to natural complex
carbohydrates, especially fibrous vegetables. Fibrous carbohydrates include most
vegetables (green beans, asparagus, broccoli, lettuce, tomato, cucumber, celery,
cauliflower, string beans, squash, zucchini, etc.)
1. Simple carbohydrates such as fruit (fructose) should be minimized on this plan and
replaced with more fibrous carbohydrates. Fibrous carbohydrates have a higher
Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com 240
thermic effect, they are slower to absorb into the bloodstream and are less calorie
dense.
2. Non-fat and low-fat dairy products, while they are good protein sources, also contain
simple carbohydrates (lactose) and have no fiber. On this plan, dairy should be
reduced to a minimum and replaced with fiber-containing complex carbohydrates
(starchy carbohydrates & fibrous carbohydrates)
3. Timing is everything: Using the calorie-tapering method, make your early day meals,
especially meals one and two, larger than your evening meals. Start eating early in
the day and finish eating early in the evening. Try to eat your last meal two or three
hours before you go to bed.
4. No starchy carbohydrates should be eaten late in the day. Eat only protein and fibrous
vegetables/salads after 3:00 PM. This usually means that you eat starchy
carbohydrates only with meals one, two and three and no starchy carbohydrates
(fibrous carbohydrates only) with meals four, five and six.
5. To make this menu plan even more effective (stricter), remove the starchy
carbohydrate in meal three and reduce the serving sizes of the starchy carbohydrates
in meals one and two. This would turn the moderate carbohydrate menu into a low
carbohydrate menu. For the purposes of this program, “low carbohydrates” would be
defined as 25%- 30% of the total calories from carbohydrates.
7. Keep your fat intake low but never attempt to remove all the fat from your diet. Always
include at least one or two tablespoons per day of essential fats such as Udo’s choice
oil blend, flaxseed oil, unprocessed oils (extra virgin olive or canola), fatty fish like
salmon, small amounts of nuts or seeds, or natural peanut butter. The further the
carbohydrates are reduced, the higher the fats may go, up to a maximum of 20-30% of
the calories from fat.
8. Macronutient ratios should be approximately 40% carbohydrates, 40% protein, and
20% fat for the moderate carbohydrate menu. Depending on how sensitive you are to
carbohydrates, you may need to make further reductions in carbohydrates depending
on your results. If you’re doing enough cardio, if your caloric intake is correct, and
you still don't lose body fat, then you can reduce your starchy carbohydrate intake
further. Never completely remove all the carbohydrates from your diet. 25%
carbohydrates is about the lowest you can go without losing all your training energy;
that’s about 150 – 200 grams for men and 90 - 100 grams for women.
Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com 241
9. One of the secrets of maintaining a high metabolic rate is to never keep your calories
and/or carbohydrates low for a long period of time. To prevent metabolic slowdown
when you reduce your carbohydrates, cycle your calories and carbohydrate intake up
and down on a rotating 3 days low to 1 day high cycle. Eating more every fourth day
keeps the metabolic rate from slowing down and it replenishes depleted glycogen
stores to keep your energy levels high so you can continue to train hard. If you lose
weight too quickly or you’re losing lean body mass, use the “zig-zag” carbohydrate
cycling method of three low carbohydrate days followed by two or three high
carbohydrate days (or simply increase your calories altogether). Do not stay on low
carbohydrates for more than three days in a row, and do not stay on high
carbohydrates for more than three days in a row.
10. Since you’re temporarily reducing certain entire food groups (fruit & dairy), make
sure you always take a multi-vitamin. Fruit and low-fat or non-fat dairy products are
healthy foods and should be used more freely in maintenance or muscle gaining diets.
11. This is not a maintenance diet. Use it for short periods when maximal fat loss is
desired. After you reach your goal, you’ll go back to a more balanced baseline diet.
12. The high protein intake of this diet tends to be a diuretic, so it’s extremely important
to drink plenty of water; as much as a gallon a day or more.
13. Always check with your doctor before making any major changes to your nutritional
program or going on any high protein diet. Bodybuilders have used this type of diet
successfully for years, but it’s not suitable for everyone. :wink:
Ја иам цела книга па ајде да стам нешо...
ии нутрициона листа ....
и нормлано све е објаснето подолу...
NOTES ON THE REDUCED CARBOHYDRATE DIET MENU TEMPLATE
This reduced carbohydrate menu format is more restrictive than the baseline diet
and is designed for accelerated fat loss. It is intended for competitive bodybuilders,
fitness competitors or non-athletes who want to get extremely lean or break a sticking
point. It is effective for those with an endomorph body type or people who are
carbohydrate-sensitive. It works by reducing total carbohydrate intake, thereby depleting
glycogen stores and forcing your body to draw on stored body fat for fuel. It also works
by managing blood sugar and insulin better than a high carbohydrate diet. Never remove
all of the carbohydrates from your diet. Extremely low carbohydrate or zero carbohydrate
diets are not necessary to get lean. Instead, you should decrease your carbohydrate intake
slightly, eat fewer carbohydrates in the evening and change the type of carbohydrates you
consume. Switch from processed and simple carbohydrates to natural complex
carbohydrates, especially fibrous vegetables. Fibrous carbohydrates include most
vegetables (green beans, asparagus, broccoli, lettuce, tomato, cucumber, celery,
cauliflower, string beans, squash, zucchini, etc.)
1. Simple carbohydrates such as fruit (fructose) should be minimized on this plan and
replaced with more fibrous carbohydrates. Fibrous carbohydrates have a higher
Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com 240
thermic effect, they are slower to absorb into the bloodstream and are less calorie
dense.
2. Non-fat and low-fat dairy products, while they are good protein sources, also contain
simple carbohydrates (lactose) and have no fiber. On this plan, dairy should be
reduced to a minimum and replaced with fiber-containing complex carbohydrates
(starchy carbohydrates & fibrous carbohydrates)
3. Timing is everything: Using the calorie-tapering method, make your early day meals,
especially meals one and two, larger than your evening meals. Start eating early in
the day and finish eating early in the evening. Try to eat your last meal two or three
hours before you go to bed.
4. No starchy carbohydrates should be eaten late in the day. Eat only protein and fibrous
vegetables/salads after 3:00 PM. This usually means that you eat starchy
carbohydrates only with meals one, two and three and no starchy carbohydrates
(fibrous carbohydrates only) with meals four, five and six.
5. To make this menu plan even more effective (stricter), remove the starchy
carbohydrate in meal three and reduce the serving sizes of the starchy carbohydrates
in meals one and two. This would turn the moderate carbohydrate menu into a low
carbohydrate menu. For the purposes of this program, “low carbohydrates” would be
defined as 25%- 30% of the total calories from carbohydrates.
7. Keep your fat intake low but never attempt to remove all the fat from your diet. Always
include at least one or two tablespoons per day of essential fats such as Udo’s choice
oil blend, flaxseed oil, unprocessed oils (extra virgin olive or canola), fatty fish like
salmon, small amounts of nuts or seeds, or natural peanut butter. The further the
carbohydrates are reduced, the higher the fats may go, up to a maximum of 20-30% of
the calories from fat.
8. Macronutient ratios should be approximately 40% carbohydrates, 40% protein, and
20% fat for the moderate carbohydrate menu. Depending on how sensitive you are to
carbohydrates, you may need to make further reductions in carbohydrates depending
on your results. If you’re doing enough cardio, if your caloric intake is correct, and
you still don't lose body fat, then you can reduce your starchy carbohydrate intake
further. Never completely remove all the carbohydrates from your diet. 25%
carbohydrates is about the lowest you can go without losing all your training energy;
that’s about 150 – 200 grams for men and 90 - 100 grams for women.
Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com 241
9. One of the secrets of maintaining a high metabolic rate is to never keep your calories
and/or carbohydrates low for a long period of time. To prevent metabolic slowdown
when you reduce your carbohydrates, cycle your calories and carbohydrate intake up
and down on a rotating 3 days low to 1 day high cycle. Eating more every fourth day
keeps the metabolic rate from slowing down and it replenishes depleted glycogen
stores to keep your energy levels high so you can continue to train hard. If you lose
weight too quickly or you’re losing lean body mass, use the “zig-zag” carbohydrate
cycling method of three low carbohydrate days followed by two or three high
carbohydrate days (or simply increase your calories altogether). Do not stay on low
carbohydrates for more than three days in a row, and do not stay on high
carbohydrates for more than three days in a row.
10. Since you’re temporarily reducing certain entire food groups (fruit & dairy), make
sure you always take a multi-vitamin. Fruit and low-fat or non-fat dairy products are
healthy foods and should be used more freely in maintenance or muscle gaining diets.
11. This is not a maintenance diet. Use it for short periods when maximal fat loss is
desired. After you reach your goal, you’ll go back to a more balanced baseline diet.
12. The high protein intake of this diet tends to be a diuretic, so it’s extremely important
to drink plenty of water; as much as a gallon a day or more.
13. Always check with your doctor before making any major changes to your nutritional
program or going on any high protein diet. Bodybuilders have used this type of diet
successfully for years, but it’s not suitable for everyone. :wink:
- Член од
- 22 февруари 2007
- Мислења
- 1.852
- Поени од реакции
- 1.382
Тоа е супер објаснето, несакам да бидам критичар, но 6 оброка во текот на денот = 2 плати = човек без обрврски со 1милион евра и 7% камата во банка. Реално може да се постигне ефектот со само напоменување дека сите црвени меса би можеле да ги замениме со варено пилешко и варена риба или туна, со тоа што при неможност за варење(брза храна, гадење итн.), со пржење доаѓа до значително зголемување на мастите(не во обилни количини како кај другите меса) и големо зголемување на витамин Б, сепак ќе се постигне ефект, се разбира да не бидеме сеа цинцари да гледаме до милиграм што се случува и внесува во оргнизмот мислам дека и на најупорниот човек ќе му дојде преку глава за месец дена и ќе земе еден вол ќе изеде... Оваа табела сигурно е дадена за спремање при натпревар и слично.. кој и да ја користи нема да згреши ама многу пари летаат јабана а и време исто така... Само едно е јасно, без суплемент неверувам дека би поминал без главоболки и големо намалување на енергија, барем по мое видување, нема да бидеш истиот човек, масти си се масти, енергијата доаѓа од нив, кога ќе почне организмот да ги црпи резервите, се чустува тој ефект, тогаш доаѓа до слабеење на имунитетот и со непазење може да дојде до катаболизам на мускулите(да зимаат од сопствените резерви и опаѓање на големината на мускулот).. И тој мит дека со диета може напоредно да ги зголемувате мускулите паѓа во вода.
- Член од
- 22 март 2010
- Мислења
- 54
- Поени од реакции
- 2
Ми кажаа за една диета со лимони. Значи се јаде се нормално, само што се цедат лимони во 1л вода. Првиот ден еден лимон, вториот ден два лимона, трет ден три лимона, и се така до седмиот ден. Потоа наредната недела се започнува со седум лимона првиот ден, шест лимона вториот ден (всушност обратно од првата седмица). Кога ќе заврши и втората седмица, се одмара две седмици. Потоа откако и тие ќе одминат повторно се почнува се додека не се постигне саканиот изглед. Нешто као киселината ги стопувала мастите. :pos2: незнам дали и колку е точна, па ако знае некој нека ми каже..
п.с: колку што знам, може да се јави вишок на витамини во организмот од толку лимони..:smir: фала однапред.
п.с: колку што знам, може да се јави вишок на витамини во организмот од толку лимони..:smir: фала однапред.
VeS
.
- Член од
- 16 мај 2008
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- 4.749
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- Член од
- 22 март 2010
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- 54
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- 2
:pos2::pos2::pos2::pos2::pos2::pos2:И освен то да се оддајш од пари за лимони
Kaко и да е, 5 кг за 12 дена:cow:
ве молам 5 кила лимони! :pos2::pos2::pos2:
после тоа да не ти текне да пробаш..:kesa:
U
UniqueGirl
Гостин
Пре би ја препорачала оваа. :smir:
- Член од
- 22 март 2010
- Мислења
- 54
- Поени од реакции
- 2
Малце е тешка, али тоа е.. Фала ти. :smir:
U
UniqueGirl
Гостин
Така ти се чини. 
Првите 2-3 дена можеби ќе ти биде потешко (несвестици и сл).
После тоа нема да осеќаш глад.
Значи во текот на десетдневната диета, консумираш големо количество од наведениот напиток, плус лажица ипол морска сол во литро вода чинам (за да те протера
).
Good Luck. :back:
Првите 2-3 дена можеби ќе ти биде потешко (несвестици и сл).
После тоа нема да осеќаш глад.
Значи во текот на десетдневната диета, консумираш големо количество од наведениот напиток, плус лажица ипол морска сол во литро вода чинам (за да те протера
).Good Luck. :back:
MiloBilderce
Bukake anyone ?
- Член од
- 7 ноември 2009
- Мислења
- 1.238
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- 70
Најдобра диета : Run Forest , RUN !!!
Само трчање насабајле на гладен стомак :smir:
Само трчање насабајле на гладен стомак :smir:
- Член од
- 23 јуни 2008
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U
UniqueGirl
Гостин
Битно иам добар гз па сеа.Koa ke ti iskocat strii ke se smees
MiloBilderce
Bukake anyone ?
- Член од
- 7 ноември 2009
- Мислења
- 1.238
- Поени од реакции
- 70
Тоа е најважно :smir:Битно иам добар гз па сеа.