Yak shvidko dial a wha cholovikov

It’s a great thing for our light to lose weight in people: "Yak shvidko, pick up a wagu cholovikov?" not to be too turbulent. Ale those, who burn without a trace of skin calorie, do not want to grow myyazi, the presence of the need for a pair of jeans for podlitkiv, rarely know how to organize your food and training so that you have a sporty look.

I don't know about the persecution of Masoyu, as in professional bodybuilding. It is optimal to increase the volume of the meat for the rakhunok of the meat of the cinnamon for the choloviks. It is also possible to save a high level of testosterone in years of rock, do not cut off injuries in the beggars, nareshti, to know the "hard concrete" in your own. For happiness, the cholovіchіy halves, you can easily pick up a vagu, find yourself in the art of nature.

Zrozumiti, yak just pick up the vagu. The masa does not grow by itself, but because of the fallowness of the fact that some energy in the body will start to grow from the soil. Otzhe, it is necessary to preserve:

uninterrupted burst of high calories with healthy povnotsinnoy їzhі;
surplus of calories. Price means, it is necessary to be more, but not necessary to adapt it to the streamline;
good quality of life.

Surely, since we are talking about typing, I don’t think about this belly, not. It is necessary to have strong, reliable communication, not fat storage. And for their growth, one day is not enough, regular strength training is required, and, moreover, it is properly organized.

Yak type wagu shvidko i in healthy ways

Feast on those who are often happy about the richness of the calorie, the abundant fat in the races, the malt with the dermal intake of the uzhi. All tse, slyly, you can help the arrow to turn to the right, but rather to ruin it:

mill of liver, intestines, heart-vascular system;
to adjust the level of cholesterol;
can provoke endocrine problems, right up to diabetes. To “feed with savory products” is a way to go to nikudi, and not to health, strength and physical perfection.

vzhivat 4-5 g of carbohydrates per 1 kg of water-flowing vagi. Don't bother 2/3 of the whole amount of food for cereals, bread, macaroni and other dzherels of folding carbohydrates, and 1/3 - for fruits and cinnamon low-fat malts;
do not forget about, the very same і will be buuvatisya m'yazi. Meat is guilty but on the table today. Chi does not shrink і riba, eggs, milk ,. Protein on the menu is guilty of being 2.3-2.5 g per 1 kg of flowing vagi;
Fat, the very organism will be testosterone, the head hormone, necessary and in that number. Not less than 1-2 g of fat per 1 kg of vagina, and a third of them are nasichen. Top butter, sour cream, and peanut mouth in ratsioni - bootie!

The whole list is more helpful for a grown-up healthy lads to take a meal: “Yak shvidko, pick up a wagu?”.

Yak kharchuvatisya schob pick up a whale cholovikov with butts

For the butt rozrakhunku ratsionu, the basis of the menu is a lad of 70 kg. Acceptably, win would like to collect 12 kg of dry yak_snyh oozes. Rozrahumo what, and skilki is necessary for reaching such a thing.

Porahuєmo in the carbohydrates. One gram contains 4 kilocalories. Apparently, our hero needs to live 5 g per 1 kg of vagi, or 350 g of pure carbohydrates in total. Tse does not mean 350 g of buckwheat abo lokshini! It’s clean in carbohydrates; Now the calorific value of carbohydrate dishes is poorer, as it is necessary to "find" the boy. 350 is multiplied by 4, and it is 1400 kcal. Translated "into umovnu buckwheat". 100 g of buckwheat is 360 kcal, which means that lads can have as much as 380 g of buckwheat per day. The pack is not large, і majestic, vibachte, "bowl" of groats. Surely, there will be no porridge in such quantities. A portion of calories can be added to the lowest in carbohydrates, and a third, to 466 kcal, to dzherel of simple carbohydrates. Tobto, our hero can live, for example, by eating dried fruits and 100 g of marshmallow a day. To add bananas to your protein cocktail, even for gusto.

Now pіdrakhumo bіlki. In addition to the lads, a minimum of 175 g of a bottle or 700 protein calories is required. The price is close to 0.7 kg of chicken breast or liver, or yalovichini, or pollock.

Quite visibly in fat calories. Almost 2 g of fat per 1 kg of weight. 140 g of fat give us 1260 kcal (one gram of fat gives us a total of 9 kcal, and not 4, like a protein and carbohydrates). The price is close to 140 g of natural oils. Supposedly, 100 g can be whipped in your porridge in an olive vyglyad, and 40 g can be smeared with bread for a snack or add in pasta.

Pidsumkova caloricity to the race of our hero "on the fly" becomes a modest 3360 kcal / day. Don't be afraid, the average statistician of American fast food for the tribute to the US Ukrainian Road Agency is one third more.

What is it, what is it, pick up a wagu, how can you change your food smoothly

First for everything, no need for fast food but for love of the ad. If our hero does not love gotuvati, we radimo yomu podbati sob a multicooker, or be it a grill, in which you can put meat without special zhodimoi participation. Cook the porridge in a multi-cooker, and chlib cupuvati at the most popular mint virobnik.

The standard menu of people on the basis of a viglyad is as follows:

snidanok:, Butter, sire, a great omelet with cakes and chews, vegetables "for relish."

obid: meat, buckwheat abo, abo rice, vegetable salad with oil. It is important, as the stench will redden the secretion of the shlunk juice and promote the growth of the juice.

Pre-workout intake of їzhі: cocktail with fruit and 30 g of sugar protein isolate. It’s the very fact that it’s easier to get used to it, it’s not a complex protein or a gainer.

Post-workout practice: a gainer, or just be-yaka bilkova їzha with liquorice.

supper: meat / riba, carbohydrate side dishes, vegetables.

Before bedtime: sir abo caseinovy protein.

Vilniy priyom їzhі (for bazhannyam, at an hour)- dessert, licorice, or even three fruits with mountains.

Sporty food є is not obov'yazkovo, how would they not tell newcomers in the halls there. However, it’s not just that a human being on the screen is to sleep and train, but to work on new robots, it can be done simply by hand.

The main pardon of the choloviks is a copy of the training plans for the champions of the bodybuilding. So, the guys are really great, ale the stench:

genetically gifted in a way, as a rule - mesomorph or endomorph;
do not one, but not two rock. Call up to the entrance to a decent car category; at the time of the first trip to the hall, 5-6 rockets of comfortable robots must pass;
dekhtovikoristovu pharmacological preparation (іn'єktsії preparations of testosterone, growth hormone, and anabolic steroids), which for health and aesthetics we do not need.

The classic trenuval plan-split, with "nig day, breast day, back day, arms day, and delt day" do not go to them, who fight for skin kilogram mass.

The reason is simple - the newcomer cannot see the nerve and endocrine systems. In the bag, the secretion of testosterone can change, renewal collapse through, and in the bag it is not pumping up, but overtraining.

To replace him, follow the offensive rules:

train 3 times per day;
Vikonovy obov'yazkovo adherence and one of the options for stanovy traction. Tse are the main tools for the growth of mass in the whole range. The stench doesn’t just puff up absolutely everything, but it gives a tighter testosterone splash. Learn from mastering the technique with middle wagons, pragnet to switch to the power mode of robots - 5-6 repetitions, important wag, from 4 steps to the skin;
pidtyaguvannya, bench press with a barbell (and not seated with light dumbbells) - obov'yazkovi right for a set. І, obviously, not forgotten about the bench press, it is necessary to work in the classic technology, leave without a "bridge";
Approximately trenuvannya novachka on the dial viglyadayut so. Ponedilok - squat, "good wound" with a barbell, a stike in the planes, bench press, barbell pull to the waist. Yakshcho zalishayutsya strength - biceps or triceps, one be-yaku to the right. Seredovische - deadlift, pidtyaguvannya z vagoya, bench press, just be right on the press. P'yatnytsya: Repeat trenuvannya Monday;
In all the broadenings of the Duma, aerobic training is possible, and for health it is necessary. If you are big, swim or wrap the pedals, eat more than 5 g of carbohydrates per 1 kg of water, if you continue to grow. Increase the number of doors to enter only extreme vistas of robots to showcase - preparation for a marathon, triathlon Ironman anyway;
Put the basic technique with a trainer, so you will surely be nobles, who can work, and keep the price up forever.

Qi can you type masu, are busy on the turns and general physical training? So, it’s just a little bit and so strong until the muscles are pumped up. Hudorlyavu statuchay not in its own order to a set of vagi with such types of navantazhennya.

Yak type wagu boy, as important wagi contraindicated

Busy people with important wagons can be healthy, for example, there is a strong scoliosis or injury. As long as it's your vipadok, don't fall into your eyes. Give a joke to the information for the methodology of prof. Seluyanov, you can trenuvati m'yazi in stato-dynamical mode. Abo, yak option, give the pass to the isometric right Zass (gymnastics of Zalizny Samson).

Obov'yazkovo consult a trainer and a doctor, first of all to fix the program. І be proud of the novac sosili perevagami. On the view of up to date fitnessists, newcomers to the vase, if they are not borrowing according to the most suitable training program and why they do not get carbohydrates.

Video about a quick set of vagi

Video about those yak to type wagu correctly

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