mladen
Dutch Bodybuilder
- Lid geworden
- 23 jan 2017
- Berichten
- 454
- Waardering
- 70
Op de website van SL 5x5 worden in paar artikeltjes een aantal voedingsadviezen gegeven. Daarnaast wordt het ene en het andere over de cardio gezegd. Wat vinden jullie hiervan?
1) Er wordt geadviseerd om de carbs te beperken tot alleen de trainingsdagen:
Eat Carbs Post Workout Only. While you need carbs for energy, most people eat more than they need. Limit your carb intake to post workout only.
Add Cardio. Excess cardio burns muscle instead of fat, causing the skinny + fat look. Never do cardio only. Add cardio to speed up the fat loss you get from strength training & healthy nutrition.
1) Er wordt geadviseerd om de carbs te beperken tot alleen de trainingsdagen:
Eat Carbs Post Workout Only. While you need carbs for energy, most people eat more than they need. Limit your carb intake to post workout only.
- Eat Fruits & Veggies with all Meals. These contain little carbs compared to whole grains. Exception: corn, carrots, raisins.
- Other Carbs Post Workout Only. This is rice, pasta, bread, potatoes, quinoa, oats, etc. Avoid white carbs and eat whole grain.
- Exception. If you’re a skinny guy who wants to gain weight: eat carbs post workout and post post workout. More if needed.
- Eat Less Starches. Eat proteins, veggies, fruits & healthy fats with each meal. Carbs from veggies & fruits are OK, this isn’t a zero carb fat loss diet. Don’t eat starchy carbs except post workout.
- Eat Post Workout. The only meal where you can have carbs to replenish energy stores. Whole meal of protein & carbs or post workout shake.
- Eat Whole Carbs Only. Whole carbs promote fat loss and take longer to digest. Avoid white carbs. Eat whole carbs only: brown rice, whole grain pasta, whole grain bread, oats, quinoa, …
Add Cardio. Excess cardio burns muscle instead of fat, causing the skinny + fat look. Never do cardio only. Add cardio to speed up the fat loss you get from strength training & healthy nutrition.
- Moderate Intensity. 60-70% of your max heart rate. Breathing heavier than at rest, not gasping. Your goal is fat loss, not exhaustion.
- 3x45mins. Start with 15mins cardio post strength training 3x per week. Build up to 3x45mins per week by adding 1min each workout.
- Elliptical Trainer. Aka the crosstrainer. There are many cardio machines you can choose from, but this one remains my favorite.