Rahx - da probijem led |
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Rahxephon 
Viden/a u gymu 
Joined: 19 Listopad 2010 Location: Bosnia Hercegovina Status: Offline Points: 153 |
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 Posted: 18 Studeni 2010 at 12:54 |
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Hvala najljepsa!
Evo upravo gledam full body i upper/lower treninge i u moru clanaka, ne znam, iskreno koji bih odabrala za sebe.  Circuit training izgleda fun! |
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Iluvatar
Fit moderator 
Joined: 08 Veljaca 2009 Location: Zagreb Status: Offline Points: 4357 |
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Posted: 18 Studeni 2010 at 13:04 |
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Dobar je Circuit ili kružni, give it a try
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Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional.
O osobnim treninzima kontakt na pm. |
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crna_kej
Mixa shakeove 
Joined: 04 Rujan 2009 Location: Croatia/Hrvatska Status: Offline Points: 987 |
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Posted: 18 Studeni 2010 at 13:19 |
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ako zelis pobjediti, ne smijes izgubiti
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Rahxephon
Viden/a u gymu
Joined: 19 Listopad 2010 Location: Bosnia Hercegovina Status: Offline Points: 153 |
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Posted: 18 Studeni 2010 at 14:15 |
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Zadnja 2 sata ceprkam po raznim full body circuit treninzima.
Ovo mi se cini ok, šta mislite?  |
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soner_9393
Fit moderator
Joined: 22 Sijecanj 2010 Location: Croatia/Hrvatska Status: Offline Points: 3111 |
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Posted: 18 Studeni 2010 at 18:01 |
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Budem ti na PM poslao kad dođem doma veceras |
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Rijeąeno na PM.
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crna_kej
Mixa shakeove
Joined: 04 Rujan 2009 Location: Croatia/Hrvatska Status: Offline Points: 987 |
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Posted: 19 Studeni 2010 at 09:02 |
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ako zelis pobjediti, ne smijes izgubiti
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Rahxephon
Viden/a u gymu
Joined: 19 Listopad 2010 Location: Bosnia Hercegovina Status: Offline Points: 153 |
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Posted: 19 Studeni 2010 at 09:22 |
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Evo javljam se jutro nakon gorenavedenog treninga..
Spavala sam "k'o top" š2 sati i probudila se sa upalom svih mogucih mišica  (poslije svake teretane dobijem manju ili vecu upalu)Bilo je zabavno raditi ovakav trening, za razliku od onoga što sam prije radila. Definitivno se prebacujem na circuit full body :) Napokon su mi i trbušni mišici proradili koji su bili mrtvi i nakon serija i serija trbušnjaka. Radila sam hanging leg raises i sad osjecam cijeli trbuh, pa i taj prokleti donji stomacic :) zadovoljna! Idem odraditi jutarnji kardio pa se cujemo, ne ostavljajte me sad :p |
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soner_9393
Fit moderator
Joined: 22 Sijecanj 2010 Location: Croatia/Hrvatska Status: Offline Points: 3111 |
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Posted: 19 Studeni 2010 at 13:43 |
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@ Rahx
Za pocetak je ok trening, s vremena na vrijeme mijenjaj serije/ponavljanja i vježbe |
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Rijeąeno na PM.
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Rahxephon
Viden/a u gymu
Joined: 19 Listopad 2010 Location: Bosnia Hercegovina Status: Offline Points: 153 |
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Posted: 19 Studeni 2010 at 19:56 |
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Ako tko ima bolji kružni neka mi ga pošalje na pm, molim :)
Mogu reci da je otvaranje ovakve time ujedno i motivirajuce! Današnji low carb day sa jutarnjim LI i poslijepodnevnim HIITom sam prošla bez problema i varanja hehe  |
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davor23
The Boss
Joined: 12 Svibanj 2009 Location: Croatia/Hrvatska Status: Offline Points: 7174 |
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Posted: 19 Studeni 2010 at 20:02 |
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Preporucio bih ti da na dane kada imas HIIT treninge, pojedes
dovoljno Uh.. |
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I believe whatever doesn't kill you, simply makes you ... stranger
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Rahxephon
Viden/a u gymu
Joined: 19 Listopad 2010 Location: Bosnia Hercegovina Status: Offline Points: 153 |
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Posted: 19 Studeni 2010 at 20:22 |
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Ne znam kako da ukombiniram carb cycling sa 3x tjedno teretana i HIIT između
Recimo, danas sam ovako radila: š0:00 šolja kafe, L-karnitin i 35 min LI cardio šš:00 5 bjelanaca, 50g jecmenih u 0,7% mlijeku, šolja 0,š% jogurta sa sjemenkama lana š:30 - 30g whey u vodi, orašasti plodovi 4:00 - š20g tune u vodi + špinat 5:š0 - 20 minuta HIIT (30-90 intervali) 5:30 - 30g whey u vodi 7:30 - š50g posnog sa šakom šumskog voca još cu ubaciti jedan obrok pred spavanje Ne osjecam se da imam low energy ili bilo šta. ne znam. Mogu ubaciti UH u pwm poslije HIIT-a  Edited by Rahxephon |
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davor23
The Boss
Joined: 12 Svibanj 2009 Location: Croatia/Hrvatska Status: Offline Points: 7174 |
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Posted: 19 Studeni 2010 at 20:24 |
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Hej hej.. ne mozes imat prvi obrok tek u šš.. prvi obrok bi ti trebao biti oko 8, 9 barem.. nemoj zbog LI treninga nataste jesti tako kasno.. radije jedi pa idi setaj.. Svakako podebljaj prehranu jer ovo je premalo.. tu je jedva šš00kcal.. |
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I believe whatever doesn't kill you, simply makes you ... stranger
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Rahxephon
Viden/a u gymu
Joined: 19 Listopad 2010 Location: Bosnia Hercegovina Status: Offline Points: 153 |
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Posted: 19 Studeni 2010 at 20:47 |
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Danas sam kasno ustala, oko pola š0
zato tako kasno prvi obrok..inace bude oko 8poradit cu na prehrani jos :) hvala! |
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davor23
The Boss
Joined: 12 Svibanj 2009 Location: Croatia/Hrvatska Status: Offline Points: 7174 |
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Posted: 19 Studeni 2010 at 20:49 |
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Evo ti link na kojem izracunaj bazalni metabolizam.. Procitaj opcenito malo.. LINK |
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I believe whatever doesn't kill you, simply makes you ... stranger
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Rahxephon
Viden/a u gymu
Joined: 19 Listopad 2010 Location: Bosnia Hercegovina Status: Offline Points: 153 |
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Posted: 19 Studeni 2010 at 21:21 |
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Hvala na linku :)
Balazni mi je š400 kalorija, a mislim da sam toliko otprilike i ostvarila sa ovim dodatnim obrokom (deluxe pureca šunka + posni) S obzirom na kardio i HIIT, treba da sam u nekom minusu od 300ak kcal :) Moram i ja pocet racunati, nema mi druge ._. |
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davor23
The Boss
Joined: 12 Svibanj 2009 Location: Croatia/Hrvatska Status: Offline Points: 7174 |
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Posted: 19 Studeni 2010 at 21:23 |
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ne ne.. pazi ovako.. Nikad ne smijes ici ispod BAZALNOG metabolizma.. Znaci on je š400 kcal.. ti si sa treningom recimo potrosilo jos 400.. znaci tebi treba š800 (š400+400) za odrzavanje tezine.. da bi kvalitetno mrsavila trebala bi jesti oko š500 kcal.. znaci uvijek moramo jesti preko bazalnog betabolizma, ali opet da smo u ukupnom deficitu. kuzis? |
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I believe whatever doesn't kill you, simply makes you ... stranger
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