Allez mec un effort, c'est du caca ta diète là !
Eponge a écrit:Où sont passés les légumes? Et les fruits?
dévalise les purées chez Picard (épinards, brocolis, pois cassés, carottes,...).
Va bouffer de temps en temps dans un resto végétarien pour choper des idées, il y a 1001 manières d'accomoder les légumes.
je ne suis jamais allé dans un resto végétarien
1
7H
Floc avoine 100 g
LAIT ecr 125ml
2 Orange à jus2
Pain complet100 g
Confit 2cas
2
10H
FB 0% 200 g
BANANE 1
3
12H
VIANDE 150 g
riz/pate cru 100 g
legume 200 g
Yaourt nat1 pot
4
16H
Fromage à tartiner 16,7g
Pain complet 50 g
WHEY* 20g
LAIT ecr 125ml
5
20H
VIANDE 150 g
legume 200 g
riz cuit 100 g
Yaourt nat 1 pot
FB 0% 200 g
6
Caseine 20g
LAIT ecr250ml
* jours d’entrainement
/cal/gram
protides /939/235
glucides/1785/446
lipides/196/49
TOTAL/2920/705
Un truc de gay la margarine !
le feufté
j'ai rippé
J'adore ce truc
moi je mange meme la viande cru comme un steak tartare quand c'est bien préparé
Kurganian a écrit:petite question : à part le court bouillon et les plats de poisson au four (genre oignon tomates) vous avez des recettes ou des liens pour le poiscail SVP ?
Many people struggle to build muscle and get stronger. Fortunately the diagnosis is often easy — they need to eat more, or better yet, eat smarter! In my time as a nutritionist I've been hard pressed to find a person who's eating enough but isn't growing.
The trend of late has been for strength coaches and trainers such as Chad Waterbury and Christian Thibaudeau to push the recovery and adaptive limits of natural bodybuilders and weight lifters. This makes proper nutrition and eating enough calories more and more important.
But packing on the calories at the wrong times of day can be detrimental to your success because the powers of insulin can work against you by laying down slabs of fat instead of slabs of muscle. This is why timing is so important.
The three key times for maximizing muscle growth are:
1. Upon Waking — This is the only time of day that you're in a truly fasted state. Your glycogen stores are low as they were used up during the night, and your body's cortisol levels are naturally higher. To combat this, protein, carbohydrates, and a little fat are needed right way! Unfortunately, many people are on the run in the mornings and have trouble consuming enough calories. Try this 800+ calorie blender bomb:1 Cup rolled oats
1 Scoop Vanilla Metabolic Drive
2 Scoops Whey
1 medium diced apple
0.5oz pecans
1 tsp. cinnamon
1 tsp. Splenda
2 Cups water
4 Ice Cubes
Blend this up, pour it into a huge glass, and drink it as you get ready in the morning or on your way to work. This meal is full of low impact carbs, quality fast and slow digesting protein, fiber, and healthy fats.
2. During and Following a Workout — This is the time of day when your body is primed for taking in nutrients. The combination of simple carbohydrates and amino acids (e.g. Surge) will cause rapid glycogen resynthesis, glucose and amino acid uptake into muscles, protein synthesis, and fat loss (yes, research shows you can consume simple sugars at this time and still have increased fat oxidation.
3. Before Bed — At bedtime you're getting ready to embark on an 8 hour fast. Fortunately this isn't as bad as it sounds because you need this down time to repair muscle damage and rebuild for growth.
Taking ZMA is a great start to your pre-bed ritual as the magnesium will help improve your sleep quality and if you're deficient, the zinc will allow for optimal Testosterone levels. Take your ZMA 45 minutes before hitting the sack. Thirty minutes later, consume 40-60 grams of slow release protein, casein (e.g. Metabolic Drive and/or cottage cheese), with the addition of some healthy fats (e.g. peanuts butter, cashews, or almonds). The combination of these two food types will allow for extremely slow gastric emptying and thus prolonged digestion. Prolonging digestion insures a steady stream of amino acids throughout the night to maximize protein synthesis and muscle growth.
Don't settle for not achieving your lean body mass goals. Apply these nutrient timing strategies and you'll be throwing away your dress shirts with the 15-inch necks in no time.
About the Author
Mike Roussell is currently a nutrition doctoral student at Pennsylvania State University. Mike also graduated Magna Cum Laude with high honors from Hobart & William Smith Colleges where he received a Bachelor's of Science in Chemistry (Conc. Biochemistry). Mike is the founder and host of the web's premiere nutrition and fitness podcast, Max-Out Radio ( ). He can be contacted for nutrition and fitness consultations through his website or via email mike@muscleandcuts.com.
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