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TOPIC: ishrana za zgolemuvanje na masa
#16485
Re:ishrana za zgolemuvanje na masa 7 Years, 11 Months ago Karma: 0
nemam sega nekoj rezim na ishrana jadam normalno,zatoa sakam sega da napravam programa za ishrana ,eve otprilika kako bi izgledala

obrok 1 musli - 100gr +casa mleko plus vareni jajca belki
obrok 2 150tuna+2kriski leb
obrok 3 200gr pilesko+salata
--------------trening
obrok 4 200gr testenini+ovosje plus nekolku jajca varani
obrok 5 mleko +med plus 2 banani + vareni kompiri+leb

znaci na ova sakam da dodadam i proteini(hardmass) ...

dali e ova dovolno ... znaci imam 73 kg sakam da kacam 7-8 .poz
TOBLERONE
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#16486
Re:ishrana za zgolemuvanje na masa 7 Years, 11 Months ago Karma: 150
TOBLERONE wrote:
nemam sega nekoj rezim na ishrana jadam normalno,zatoa sakam sega da napravam programa za ishrana ,eve otprilika kako bi izgledala

obrok 1 musli - 100gr +casa mleko plus 3-5 vareni jajca цели
obrok 2 150tuna+2kriski leb
Ужина, доза ХАРДМАСС
obrok 3 200gr pilesko+salata+2 варени компири (или порција ориз)
--------------trening
Оброк по тренинг ХАРДМАСС
obrok 4 200gr testenini+ 5 jajca varani цели
obrok 5 mleko +med plus 2 banani

znaci na ova sakam da dodadam i proteini(hardmass) ...

dali e ova dovolno ... znaci imam 73 kg sakam da kacam 7-8 .poz


Менито е корегирано со црвени предлози
Ѓороски
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Last Edit: 2010/05/03 19:17 By Ѓороски.
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#16487
Re:ishrana za zgolemuvanje na masa 7 Years, 11 Months ago Karma: 0
super ,dobro izgleda thx
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#16513
Re:ishrana za zgolemuvanje na masa 7 Years, 11 Months ago Karma: 9
Znaes sto,moe mislenje, ne se zamraj so kalorii,gramovi i neznam sto uste ne...jadi si zdrava hrana,mnogu zelencuk,ovosje,voda,caevi i so ovie suplementi+dobra trening programa ke ima rezultati i toa kako.Vaka samo se brkash a i nema sansi tocno da go presmetash kaloriskiot vnes sekako.Koga kacuvas masa ke ima nesto salo duri i porfesionalcite cist muskul tesko pravat sekako ke treba posle da se cistish,samo zgolemi kolicna t.e spored vozrasta neznam kolku si ama pretpostavuvam okolu 20god namesto 2000 kal dnevno dodaj uste 500,druga varijanta ti e gejner.Eve Bobo neka dodade nesto ama viglavno e toa,ako saksh da kacuvash treba povekje da jadesh e sega izvorot na kalorii e vazen a mislam deka sekoj znae sto e kvaliteten istocnik na dobri kalorii.
I za tvoeto prasnaje na catot,odprilika mislam deka spored tezinata ti trebaat 1700-2000 kal dnevno e sega ako vezbash naporno trosis mnogu a sakash masa jadi povekje
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Last Edit: 2010/05/04 18:49 By Sebastijan.
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#16518
Re:ishrana za zgolemuvanje na masa 7 Years, 11 Months ago Karma: 0
Me interesirase kaloriite za otprilika da znam kolku da vnesuvam dnevno za da mozam konstantno isto da vnesuvam za da ima nekoj efekt.27god imam. Ke probam so ovaa ishrana i treninzi za masa (4-5 pati nedelno) pa ke vidime do kakvi rezultati ke dojdam.fala ti za infoto sebastijan
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#16520
Re:ishrana za zgolemuvanje na masa 7 Years, 11 Months ago Karma: 150
Ај напиши, кога ќе имаш време и начин на вежбање. Серии, повторувања и аеробен тренинг.
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#16524
Re:ishrana za zgolemuvanje na masa 7 Years, 11 Months ago Karma: 0

1 den: bench 5 12 10 8 6 6
kosa klupa isto
race triceps so sipka 3 10 8 6
so potisok pozadi glava isto
----------jogiranje pred trening
2 den: grb podiganje na vratilo 3 serii max
podiganje pozadi ,napred 4 serii 12,10,8,6
biceps: 4 10,8,6,6 (so tegovi i sipka)
grbni
3den: ramo i noze

zadno i predno 4 serii 10,8.6.6
noze : list ,predna ,zadna loza


4 den: kondicionen trening

5den: gradi isto kako prv den namesto klupa so tеgovi razvlekuvanje
stomacni

----------jogiranje pred trening 5-10km

6den odmor

vaka planiram

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#23937
Re: ishrana za zgolemuvanje na masa 6 Years, 10 Months ago Karma: 0
jadi sekoj den po 10 jajca 5 vareni 5 sekoe sabajle da gi piesh..
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#24260
Re:ishrana za zgolemuvanje na masa 6 Years, 9 Months ago Karma: 0
Здраво нов сум на форумов ако може да ми дадете совет околу комбинација на суплементи за мускуна маса
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#24261
Re:ishrana za zgolemuvanje na masa 6 Years, 9 Months ago Karma: 150
Aleksandar_AA wrote:
Здраво нов сум на форумов ако може да ми дадете совет околу комбинација на суплементи за мускуна маса

Напиши нешто повеќе за себе. Начин на вежбање, исхрана, години, стаж...
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