Der trick dabei, und dies darf nicht unterschätzt werden, ist die Wiedereinführung Kohlenhydrate gezielt. Sie wollen nicht einfach nur Essen beginnen Sie wieder cold turkey, weil Ihr Körper es nicht gewohnt ist, verarbeiten Sie und speichern Sie als Fett sofort. Beste Ansatz ist, um spike die Kohlenhydrate in die morgen mit jeder repräsentativen Gruppe (Milchprodukte, Getreide, Obst), aber nicht mehr als etwa 30g Kohlenhydrate aus jeder Gruppe (insgesamt sollte weniger als 100g). Nicht mehr carbs den rest des Tages für 2 Wochen. Danach vernünftig Essen. General nutrition Fragen als "off-topic" gemäß dem [faq]. Wenn es eine Verbindung zu üben, fühlen Sie sich bitte frei zu Fragen eine neue Frage, so lange, wie es ist on-topic. was werden Sie Messen? Herzschläge? @ChrisS bitte geben Sie eine gültige Zitierweise. Durch "leere Kalorien" - Sie tun nur, dass die Kalorien aus einem Lebensmittel, hat keinen Nährwert? oder sind leere Kalorien, die schlimmer ist als das? Wenn der ehemalige, dann ist es in Ordnung, da es nur 100 Kalorien und den rest meiner Diät ist ziemlich streng auf Kalorien-und Fettaufnahme.

Ich gehen in die Turnhalle am morgen (1 Stunde) und abends (<1 Stunde). Meine Ziele sind MUSKELAUFBAU, ERHÖHUNG der GRÖßE und PASSFORM. Da sowohl die Ausführung als auch das Gewicht sind ein wesentlicher Bestandteil jeder fitness-regime, ich will nicht, um loszuwerden, entweder von Ihnen.

Meine Fitness-Studio-Zeitplan -

Brust, Rücken, Bizeps, Trizeps, Schulter, Beine (1 Muskelgruppe pro Tag, 6 Tage die Woche). 

Mein laufplan -

Basic-running-übungen und warm-up, laufen die 2,5 km in 12 Minuten, vertikale Sprünge und post-running-Strecken (gleiche jeden Tag).

Meine Höhe - 181.5 cm; Gewicht - 73 kg/160 kg.

  • Hat meine läuft Gewohnheit Auswirkungen auf mein Muskelaufbau?
  • Sollte ich ändern, mein Zeitplan für effektive Ergebnisse?

Jede Beratung ist zu begrüßen. Vielen Dank im Voraus.

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