Contest Log Marvinnen met Skatermarvin in de zomer.

Skatermarvin · 1 jun 2017

Shadow Project zei:
Arme Elise...

Ik beloof haar altijd de beste minuut van haar dag...kan het altijd meevallen :roflol:

Skatermarvin · 1 jun 2017

Kleine aanpassing in voeding..If it fits, it fits! Lekker lowcarb!

Voeding, donderdag 01-06-2017:
Pre-cardio: 6g BCAA (XXL)
7:30 2 koppen koffie
9:00 2 koppen groene thee
09:45 40g whey isolaat (XXL) + 35g notenmix + multivit + vit D
12:30 150g kipfilet + 125g spinazie + blik monster energy zero
15:00 150g kipfilet + 125g spinazie + 6g BCAA (XXL)
16:30 30g nightprotein (XXL)
16:30-18:00 Borrel collega, 4 cola light + 2 kipnuggets + gehaktballetje
20:00 Kipsalon (430g ~765kcals, E/K/V: 57g / 24.6g / 47.5 + 5g zout)*

~1835kcals, E/K/V = 215g (47%) / 45g (10%) / 90g (43%)

*

DieNase · 1 jun 2017

Ano_54321 · 1 jun 2017

Damn bro, wat eet/drink jij toch veel lekkers

Skatermarvin · 1 jun 2017

DieNase zei:

Tr3nbolon3 zei:
Damn bro, wat eet/drink jij toch veel lekkers

Het fit prima in mijn macro's toch? Die zijn IMO nog beter dan wat ik vanmorgen gepland had..

Baby Olifant · 1 jun 2017

Skatermarvin zei:
If it fits, it fits!

neet61 · 1 jun 2017

Skatermarvin zei:
Kleine aanpassing in voeding..If it fits, it fits!

Ano_54321 · 1 jun 2017

neet61 zei:

Nou kansloos, zijn fysiek mag er best wezen

kardemompeul · 1 jun 2017

Hoody zei:
Contest is bijzaak. Ik kom voor de voeding

Ja. +1

Hoody · 1 jun 2017

t-ams3-1.xx.fbcdn.net%2Fv%2Ft31.0-0%2Fp480x480%2F18815206_1563632167043759_2427253241533918898_o.jpg

Banshee · 2 jun 2017

Hoody zei:

Ja wat?

Skatermarvin · 2 jun 2017

Uniqua zei:

Dat zal wel enigzins meevallen..

neet61 zei:

Tr3nbolon3 zei:
Nou kansloos, zijn fysiek mag er best wezen

Thanks!

kardemompeul zei:
Ja. +1

Haha..voor eten kun je beter naar de contestlog van @040B gaan... :rolleyes:

Hoody zei:

De kunst van de herhaling?

Banshee zei:
Ja wat?

Hoody bedoelde dit: :hoody:

Enfin..de weging en meting van vanmorgen. Op schema zoals verwacht!

Weging & meting vrijdag 02-06-2017:
Gewicht: 82.9kg (-3.3kg t.o.v maandag. vocht!)
Taille: 75.0cm (-2.0cm t.o.v maandag )

Voel me wel wat slapjes vandaag, dus even kijken hoe de training gaat!

UB2:
Benchpress:
30kg: 15
40kg: 10
60kg: 8
70kg: 6
80kg: 3 (warmup)
90kg: 8x3

Chest supported T-bar row:
20kg: 8
25kg: 8 (warmup)
35kg: 4x6-8

Incline Smith benchpress:
40kg: 10
60kg: 8 (warmup)
70kg: 3x10-12

Pulldown/pullup:
3x10-12

CGBP/Plate loaded chestpress (focus tricep):
35kg: 8 (warmup)
50kg: 3x12-15

EZ-Preacher curl:
17.5kg: 12 (warmup)
22.5kg: 3x12-15

Extra ?

Voeding, vrijdag 02-06-2017:
7:30 2 koppen koffie
9:00 1L groene thee
10:30 75g bambix/havermout + 30g whey isolaat (XXL) + 5g rozijnen + multivit + vit D
Pre-workout: 1 scoop monster + 1 scoop pumpblend
Post-workout: 30g whey isolaat
13:30 150g basmati rijst + 125g kipfilet + 125g spinazie + grapefruit
15:30 150g basmati rijst + 125g kipfilet + 125g spinazie
17:30 25g nightprotein (XXL)
19:30 Avondeten (~750kcals)

~2150kcals, E/K/V = 195g (36%) / 235g (43%) / 50g (21%)

roei- en fietsfanaat · 2 jun 2017

Wel mooi dat je je nightprotein voor je avondeten eet.

Skatermarvin · 2 jun 2017

roei- en fietsfanaat zei:
Wel mooi dat je je nightprotein voor je avondeten eet.

Het is ook alleen maar een naam voor casseine eiwit. Ik geloof er niet zo in dat ik mijn (naturel) minimale hoeveelheid massa moet beschermen met eiwitten in de nacht..

Als je flink AAS pakt en flink boven je potentieel zit wordt een ander verhaal..

RaceRookie · 2 jun 2017

roei- en fietsfanaat zei:
Wel mooi dat je je nightprotein voor je avondeten eet.

Shadow Project · 2 jun 2017

Skatermarvin zei:
Het is ook alleen maar een naam voor casseine eiwit. Ik geloof er niet zo in dat ik mijn (naturel) minimale hoeveelheid massa moet beschermen met eiwitten in de nacht..

Als je flink AAS pakt en flink boven je potentieel zit wordt een ander verhaal..

Jorn Trommelen heeft hier onderzoek naar gedaan.

Pre-Sleep Protein Ingestion to Improve the Skeletal Muscle Adaptive Response to Exercise Training

9. Conclusions
Muscle protein synthesis rates are particularly low during sleep, even when 20 g protein is ingested immediately after exercise performed in the evening. Protein ingested immediately prior to sleep is effectively digested and absorbed, thereby increasing amino acid availability during overnight sleep. Greater amino acid availability during sleep stimulates muscle protein synthesis rates and improves whole-body protein net balance during overnight recovery. At least 40 g of dietary protein should be ingested prior to sleep to elicit a robust stimulation of muscle protein synthesis rates throughout the night. Resistance-type exercise performed during the day augments the overnight muscle protein synthetic response to pre-sleep protein ingestion and allows more of the protein-derived amino acids to be used as precursors for de novo muscle protein synthesis. When applied during prolonged resistance-type exercise, pre-sleep protein supplementation can be used effectively to further increase gains in muscle mass and strength.

beeldkijker · 2 jun 2017

Kipsalon van de hoovliet die kant en klare?

040B · 2 jun 2017

Shadow Project zei:
Jorn Trommelen heeft hier onderzoek naar gedaan.

Pre-Sleep Protein Ingestion to Improve the Skeletal Muscle Adaptive Response to Exercise Training

9. Conclusions
Muscle protein synthesis rates are particularly low during sleep, even when 20 g protein is ingested immediately after exercise performed in the evening. Protein ingested immediately prior to sleep is effectively digested and absorbed, thereby increasing amino acid availability during overnight sleep. Greater amino acid availability during sleep stimulates muscle protein synthesis rates and improves whole-body protein net balance during overnight recovery. At least 40 g of dietary protein should be ingested prior to sleep to elicit a robust stimulation of muscle protein synthesis rates throughout the night. Resistance-type exercise performed during the day augments the overnight muscle protein synthetic response to pre-sleep protein ingestion and allows more of the protein-derived amino acids to be used as precursors for de novo muscle protein synthesis. When applied during prolonged resistance-type exercise, pre-sleep protein supplementation can be used effectively to further increase gains in muscle mass and strength.

Duidelijke conclusie!

Voortaan toch echt altijd braaf mijn bedtime meal nemen.

RaceRookie · 2 jun 2017

Shadow Project zei:
Jorn Trommelen heeft hier onderzoek naar gedaan.

Pre-Sleep Protein Ingestion to Improve the Skeletal Muscle Adaptive Response to Exercise Training

9. Conclusions
Muscle protein synthesis rates are particularly low during sleep, even when 20 g protein is ingested immediately after exercise performed in the evening. Protein ingested immediately prior to sleep is effectively digested and absorbed, thereby increasing amino acid availability during overnight sleep. Greater amino acid availability during sleep stimulates muscle protein synthesis rates and improves whole-body protein net balance during overnight recovery. At least 40 g of dietary protein should be ingested prior to sleep to elicit a robust stimulation of muscle protein synthesis rates throughout the night. Resistance-type exercise performed during the day augments the overnight muscle protein synthetic response to pre-sleep protein ingestion and allows more of the protein-derived amino acids to be used as precursors for de novo muscle protein synthesis. When applied during prolonged resistance-type exercise, pre-sleep protein supplementation can be used effectively to further increase gains in muscle mass and strength.

Dan doe ik het toevallig precies goed, 21:00 uur altijd kwark met caseïne, 40gr eiwit precies...

Skatermarvin · 2 jun 2017

RaceRookie zei:

:O

Shadow Project zei:
Jorn Trommelen heeft hier onderzoek naar gedaan.

Pre-Sleep Protein Ingestion to Improve the Skeletal Muscle Adaptive Response to Exercise Training

9. Conclusions
Muscle protein synthesis rates are particularly low during sleep, even when 20 g protein is ingested immediately after exercise performed in the evening. Protein ingested immediately prior to sleep is effectively digested and absorbed, thereby increasing amino acid availability during overnight sleep. Greater amino acid availability during sleep stimulates muscle protein synthesis rates and improves whole-body protein net balance during overnight recovery. At least 40 g of dietary protein should be ingested prior to sleep to elicit a robust stimulation of muscle protein synthesis rates throughout the night. Resistance-type exercise performed during the day augments the overnight muscle protein synthetic response to pre-sleep protein ingestion and allows more of the protein-derived amino acids to be used as precursors for de novo muscle protein synthesis. When applied during prolonged resistance-type exercise, pre-sleep protein supplementation can be used effectively to further increase gains in muscle mass and strength.

f**k! Daarom mis ik gains :roflol:

beeldkijker zei:
Kipsalon van de hoovliet die kant en klare?

Emte..maar kant & klaar inderdaad..

040B zei:
Duidelijke conclusie!

Voortaan toch echt altijd braaf mijn bedtime meal nemen.

Ik begin te twijfelen, maar denk dat ik niks aanpas

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