Кога сме веќе кај темата.
So this is what he did starting 26 weeks prior to a pro-qualifying natural bodybuilding contest:
tracking his diet and training in a diary, to the "T" - all food was weighed to the nearest gram throughout the duration of the study...
- consume 250 g protein, 240 g carbohydrate, and 70 g fat per day on five days of the week, and 225 g protein, 400 g carbohydrate, and 65 g fat on two high carbohydrate days (days were spaced throughout the week)
- whenever the rate of weight loss slowed, a 5-10g reduction in daily fat or carbohydrate
intake was implemented to maintain weight loss
Results? What about the results?
So what were the consequences of his huge efforts? You already know about the weight loss: 15.3 kg over the course of the contest preparation
in a highly linear manner (~.58kg/week), aside from that he saw...
- absolutely no detectable reduction in bone mineral density,
- no changes in carotid Intima-Media thickness (perfectly healthy 0.50 mm),
- significant decreases in brachial blood pressure and aortic blood pressure, as well as complementary decrease in aortic SBP and aortic DBP,
- no change of the indexed left ventricular mass (107.2 g/m²),
- only minimal changes in the overall heart rate variability, but a shift in variability towards the high frequency domain and an increase in baroreceptor sensitivity,
- no change in overall inflammation (hs-CRP) or cholesterol levels and oxidation and
- a continous increase in cardio-respiratory fitness as indicated by increases in body weight relative VO2peak from 41.91 over 44.19, to 47.69 mL/Kg
http://suppversity.blogspot.com/2014/06/natural-bb-contest-coverage-20-linear.html
. Ако наплаќаш по недели во твојата теретана, глеј у минус да не отидеш.
a mozes i belki da stavis za plus protein ama imaat dosta protein i kinoata e kompleten protein http://en.wikipedia.org/wiki/Quinoa http://en.wikipedia.org/wiki/Buckwheat http://en.wikipedia.org/wiki/Amaranth
