Určitě ho většiná zná a kdo ne stačí vygooglovat. Našel jsem jeho jídelníček a přečetl nějaký články na jeho stránkách. V jedné otázce se ho někdo ptá jak buduje svaly a přitom si udržuje minimální % tuku. Jeho odpověď zněla že jeho spec. dietou, tréninkem 6x týdně a bez cardia. Po shlédnutí jeho jídelníčku opravdu nevím co si o tom myslet, takové množství
proteinů, suplementů, sach. málo... no já nevím. Zajímají mě vaše názory. Díky...
How do you maintain low bodyfat percentage while gaining muscle? Do you train to get bigger or just to stay that way?
The best way to maintain this low bodyfat is to have a great diet with a high protein ratio. (3 protein, 2 carbs, 1 fat). I am always trying to gain dry mass.
Diet : 2 to 3 hours between each meal
Breakfast :1 banana, 1 cup of oats, 5 egg whites, 200ml of natural yogourt (o fat, low carbs), 1
protein shake, 1multi-vitamin, 1 omega-3, 1 vitamin b-100, 2 cap of test alpha and 5 g of
glutamine
Meal2 : 1 orange, 15 almonds, 1
protein shake, two rice cakes with almonds butter if I’m hungry
Meal3 :200g of chicken with 60 g of brown rice, 1 cup of green vegetables, 1 multi-vitamin and 1 omega-3
Meal4 :15 almonds, 2 rices cakes with almond butter on, 1
protein shake
Meal5 : 200g of chicken with 60 g of brown rice, green vegetables, 1 multi-vitamin and 1 omega-3, 2caps of test alpha (beyond yourself test booster
Preworkout meal : 1 hours before gym :1 shake with: 20g of whey isolate beyond yourself and 2 egg whites.1 cup of natural oats, 1 apple and cinnamon
+ 1 vitamin c, 1 omega 3, 1 multi-vitamin and 1 vitamin b100
Preworkout shake : 1 ½ scoop of preworkout ‘’Go beyond’’, 10g of
bcaa,
Postworkout shake : 40g of whey isolate beyond yourself, 60g of dextrose (simple sugars), 5g of monohydrate
creatine beyond yourself, 5g of
glutamine beyond yourself, 5 g of
bcaa beyond yourself
Post workout meal : 200g of chicken with 60 g of brown rice, 1 cup of green vegetables, 1 multi-vitamin and 1 omega-3
Meal7 : high
Protein pudding (200g of yogourt with 1 scoop of
protein)
Meal 8 : 5 egg whites, 1 scoop of isolate
protein, 5g of
glutamine, 3 caps of ZMA, 2 omega-3
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