warrior diet - dieta del guerriero....

[stalker]

Originariamente inviato da Street

Leangains? più sensata della warrior se hai obiettivi "estetici" per me

Mah non sono convinto....forse la warrior è fatta meglio
Ma si deve leggere bene il libro

[Street]

Originariamente inviato da stalker

Mah non sono convinto....forse la warrior è fatta meglio
Ma si deve leggere bene il libro

Ma quali sono i tuoi obiettivi?
La WD è basata sul senso di sazietà...io se la seguissi al posto della leangains sarei probabilmente 5kg di lbm più leggero

[stalker]

Originariamente inviato da Street

Ma quali sono i tuoi obiettivi?
La WD è basata sul senso di sazietà...io se la seguissi al posto della leangains sarei probabilmente 5kg di lbm più leggero

ricomposizione corporea, perdita di grasso (sono al 16%)
cercando di contenere il catabolismo proteico

utopia?

[Street]

Originariamente inviato da stalker

ricomposizione corporea, perdita di grasso (sono al 16%)
cercando di contenere il catabolismo proteico

utopia?

No, solo molto molto molto difficile se sei natural
Sceglierei Leangains tutta la vita comunque

LEANGAINS RECOMP

On training days (3x/week), eat maintenance + 20%
• Keep carbs high, protein moderate and fat low. Carbs should be the dominant
macronutrient this day.
• Split the meals so that you get 60-80% of total calorie intake in the post-workout period,
either by eating one pre-workout meal of 20% of total calorie intake per the example
provided earlier. If you workout in the evening, eat two meals, each of 20% total calorie
intake, and then one big meal of 60% post-workout.
• Good food choices this day includes sweet potatoes, oatmeal, and other sources of
complex carbs and lean protein sources such as chicken, fat-trimmed beef and white fish.
Don’t be afraid to add some carb dense treats in the post-workout period, such as cereal,
low fat ice cream and similar foods. You get to eat quite a lot post-workout and there’s no
use being extremely obsessive by only eating “clean” foods.

On rest days (4x/week), eat maintenance – 20%
• Keep protein high, fat moderate and carbs low. Protein should be the dominant
macronutrient this day.
• Split the meals so that you get 35% of total calorie intake and at least (body weight x 0.4)
grams of protein in your first meal.
• Add some low or moderate intensity cardio to speed up fat loss.
• Good food choices this day includes lots of veggies, moderate amounts of fruit and berries,
lean and fattier type of meats like ground beef and fish like salmon, whole eggs and egg
whites, and good fat sources like avocado, olives and almonds.
• Always end this day with a slow digesting protein source such as casein or meat with some
veggies to slow digestion.

[stalker]

Originariamente inviato da Street

No, solo molto molto molto difficile se sei natural
Sceglierei Leangains tutta la vita comunque

LEANGAINS RECOMP

On training days (3x/week), eat maintenance + 20%
• Keep carbs high, protein moderate and fat low. Carbs should be the dominant
macronutrient this day.
• Split the meals so that you get 60-80% of total calorie intake in the post-workout period,
either by eating one pre-workout meal of 20% of total calorie intake per the example
provided earlier. If you workout in the evening, eat two meals, each of 20% total calorie
intake, and then one big meal of 60% post-workout.
• Good food choices this day includes sweet potatoes, oatmeal, and other sources of
complex carbs and lean protein sources such as chicken, fat-trimmed beef and white fish.
Don’t be afraid to add some carb dense treats in the post-workout period, such as cereal,
low fat ice cream and similar foods. You get to eat quite a lot post-workout and there’s no
use being extremely obsessive by only eating “clean” foods.

On rest days (4x/week), eat maintenance – 20%
• Keep protein high, fat moderate and carbs low. Protein should be the dominant
macronutrient this day.
• Split the meals so that you get 35% of total calorie intake and at least (body weight x 0.4)
grams of protein in your first meal.
• Add some low or moderate intensity cardio to speed up fat loss.
• Good food choices this day includes lots of veggies, moderate amounts of fruit and berries,
lean and fattier type of meats like ground beef and fish like salmon, whole eggs and egg
whites, and good fat sources like avocado, olives and almonds.
• Always end this day with a slow digesting protein source such as casein or meat with some
veggies to slow digestion.

ok! ci sto arrivando, sto facendo dei piccoli ritocchi, ma siamo vicini....

grazie