Freestyle IF/CBL meets Mountain Dog Melde Dich an, um diesen Inhalt zu abonnieren 1 1

[Gast Deleted User]

Yohimbine HCL is da

gekommen oder abgeholt worden?

[Alc 1164]

Yohimbine HCL is da

gekommen oder abgeholt worden?

kam per Post an, keine Zollprobleme, ist aber nun ausverkauft :D

- gestern noch schwimmen

- 420g Steak anstatt 225g und kein Quark und Beeren mehr.

[Alc 1164]

Training war geil gestern
endlich gains seit Unfall und der Pause (optische) sehe nun besser aus als zum Stand vor einem Jahr nun! (trotz der fast 6 monatigen Pause)

Incline BP: 65kg 4x6 (all out)

Mittags

250g Wildlachs

20g Kokosöl

300g Asia gemüse

Snack

25g Mandeln

4 Eier (gekocht)

Abends

220g Grassfed Rumpsteak

300g Brokkoli

10g Kerrygold

10g Fischöl

Brennwert 6732 KJ (1608 kcal) Fett 98,6 g Kohlenhydrate 23,5 g davon Zucker 7,5 g Protein 149,1 g

[Alc 1164]

PULL Day (endlich mal wieder)

Chinups
25kg 8-10
15kg 1.Satz +1 Rep
5kg 2. Satz +1 Rep
Bodyweight 3. Satz + 1 Rep

Meadow Rows
4 Sets 12-15 Reps, Gewicht so um die 20-30kg + Stange, mal schauen

Kabelrudern
4 Sets 15-20 Reps 31 Einheit
+ Dropset

SUPERSET: 3-4 xFacepulls
RearDeltSwings
Seitheben

Langhantelcurls
3-4 x 8-10 reps

Bizepsmaschine
3 Sätze + Dropsatz am Ende

~34 Sets im Cut :D

Preworkout
75 Himbeeren
150g Beerenmischung

70g Bacon
4 Eier
240g Toskana Gemüse

Intraw.
225g Banane (püriert)
KReatin
30g Malto/Dextrose Mischung (hab meinen Traubenzucker in die Malto Dose geschmissen)
5g Leucine
5g Glutamine
25g Whey Isolat

Postworkout
130-140g Schokokrispies
500ml 0,1% Milch

250g Reis
170g Ananas
250g Huhn

10g Fischöl

13596 KJ (3247 kcal)

Fett
73,7 g

Kohlenhydrate
458,2 g
davon Zucker
133,7 g

Protein
185,4 g

Ballaststoffe
34,6 g

[Heimdallr 1643]

Nach welcher Formel bestimmst du deinen Kcal Bedarf? Dem FE Rechner?

[Alc 1164]

Erfahrung

Ansonsten empfehle ich:

http://rippedbody.jp/2011/10/23/how-to-calculate-leangains-macros/

[Alc 1164]

kann auch bisschen weniger sein (den Quark lass ich vielleicht weg 125g Quark)

220g grassfed steak mit 70g Bacon umwickeln

3 Eier

200g Green Beans

10g Kerrygold

50g Kokosmilch

10g Whey

10g Kokosöl

250g Bio lachs

240g Toskana Gemüse

optional 125g 20%quark + paar Mandeln evtl je nach Hunger da zweiter OFF Day und immenses Sportpensum über das WE

Brennwert 7614 KJ (1819 kcal) Fett 117,3 g Kohlenhydrate 21,6 g davon Zucker 15,4 g Protein 160,4 g

[Alc 1164]

64,1kg (-1kg zur letzten Woche)

#######

Preworkout
4 Eier
70g Bacon
240g Toskana Gemüse
225g Himbeeren

Intra
2 Bananen (225g)
5g Glutamine
5g Leucine
25g Whey Iso
Kreatin
30g Malto / Dextrose Mischung

Postworkout
150g Schokokrispies
400-500ml Milch 0,1%

900g Süßkartoffel
250g Huhn


13189 KJ (3150 kcal)

Fett
69,6 g

Kohlenhydrate
439,8 g

davon Zucker
184,9 g

Protein
179,1 g


LEG Day
Frontsquats 72,5kg - 4x8
RDLs 72,5kg - 4x8-10
Legcurls 3x X und am Ende Dropsatz
Leg Extensions 1 Satz mit Dropsatz
Waden an der Beinpresse im Bereich 20 reps und 150kg + Dropsatz am Ende
Hanging Leg Raise

Juli 22, 2013 bearbeitet von Alc

[Alc 1164]

muss umplanen.

Training und obiges verschiebt sich auf morgen

heute Riesen Fest in Ulm, das kann ich mir nicht entgehen lassen

Brennwert 8001 KJ (1911 kcal) Fett 121,7 g Kohlenhydrate 37,3 g davon Zucker 24,9 g Protein 155,3 g

[Gast Deleted User]

muss umplanen.

Training und obiges verschiebt sich auf morgen

heute Riesen Fest in Ulm, das kann ich mir nicht entgehen lassen

Brennwert 8001 KJ (1911 kcal) Fett 121,7 g Kohlenhydrate 37,3 g davon Zucker 24,9 g Protein 155,3 g

Schwör!

[Alc 1164]

Komplett depleted now:

63,5kg

(tiefstes Gewicht und am shreddesten war ich damals bei 61,6kg, das war aber nach 2 OFF days, die 63,5kg nach 3 OFF Days)

Cutte noch bis 5.8. dann Urlaub, danach nochmal etwas cutten evtl bis 24.8. und danach reverse dieting und bulk

Preworkout

250g BioLachs

10g Kokosöl

250g Spinat

100g tomaten

300g Himbeeren

Intra
2 Bananen (225g)
5g Glutamine
5g Leucine
25g Whey Iso
Kreatin
30g Malto / Dextrose Mischung

Postworkout
150g Schokokrispies
400-500ml Milch 0,1%

750g Süßkartoffel
250g Huhn




LEG Day
Frontsquats 72,5kg - 4x8
RDLs 72,5kg - 4x8-10
Legcurls 3x X und am Ende Dropsatz
Leg Extensions 1 Satz mit Dropsatz
Waden an der Beinpresse im Bereich 20 reps und 150kg + Dropsatz am Ende
Hanging Leg Raise

Brennwert 13335 KJ (3185 kcal) Fett 72,9 g Kohlenhydrate 423,2 g davon Zucker 185,7 g Protein 194,5 g

Ballaststoffe 56,2g

Juli 23, 2013 bearbeitet von Alc

[Alc 1164]

gestern

Frontsquats 72,5kg 5x8

RDLs 72,5kg 5x10

nun bin ich aber an einer Grenze wo ich denke ich nicht jedes Workout steigern kann (im CUT)

Scheißt Stange rutscht auf verschwitzten Schultern, Liquid Chalk drauf und ab :D

OFF Day

Barca vs Bayern

Wolverine (kino)

good day

25g Mandeln

10g Kerrygold

3 Eier

215g Grassfed Beef

70g Bacon

250g Huhn

240g Toskana Gemüse

10g Kokosöl

10g Fischöl

300g Brokkoli

Brennwert 6507 KJ (1554 kcal) Fett 95,1 g Kohlenhydrate 18,5 g davon Zucker 14,7 g Protein 157,9 g Ballaststoffe 20,2 g

[Alc 1164]

heute noch 300g Erdbeeren gegessen, bin einfach Beerensüchtig, man fühlt sich 10000x besser und kriegt fix eine Menge Fibre

Red Palm Öl bestellt

Viele schwören darauf... Dave von Bulletproof, Meadows.

Bin echt gespannt wie es geschmacklich ist, gebe Feedback

Hier ein Text zum Öl:

Red Palm Oil - Known for its deep red color, red palm oil is a nutritional powerhouse. It is your best source of provitamin A carotenes (beta-carotene and alpha-carotene). These are the same nutrients in addition to lycopene, which give tomatoes, carrots and other fruits and veggies their deep red and orange colors. Red Palm oil has 15 times more provitamin A carotenes than carrots and 300 times more than tomatoes. There is evidence tying low vitamin A levels to asthma, irritable bowel syndrome, kidney stones, fatty liver disease, blindness, weakened bones, lower immunity, impaired learning ability and mental function, vulnerability to environmental toxins, and vulnerability to oxidative stress, which is a state of molecular degeneration that underlies essentially all of the chronic, degenerative diseases. In addition to the carotene content, it contains vitamin E, CoQ10, phytosterols, and glycolipids. The vitamin E acts as a nutrient barrier by protecting the carotenes from oxidative destruction in the intestines. The oily matrix allows for proper absorption of its nutrient content. For these reasons, the bioavailability is much higher in red palm oil than in regular fruits and veggies. So your body is absorbing more micronutrients, specifically vitamin A. The majority of the fat content is saturated and monounsaturated. It is very heat stable and is best utilized in low temperature cooking/saut?ng or raw. There is a great article on the Mountain Dog Express site in which Chris Masterjohn goes into this oil in detail fyi. You should include it in your nutrition plans!

[Alc 1164]

leichte Schulterschmerzen links (während dem sitzen im Kino)

Links noch nie gehabt... heute Pushday mit weniger Gewicht mehr reps und ordentlich Preworkoutstuff und schauen wie es geht, keine krassen Schmerzen aber trotzdem...

PUSH:

Incline bench 60kg 4x8-10

DB bench 30kg - 4x10-12

Arnold Press 14kg 3x12

...

Brennwert 13289 KJ (3174 kcal) Fett 70,3 g Kohlenhydrate 452,6 g davon Zucker 81,5 g Protein 176,1 g

[Alc 1164]

gestern mein erstes Cheat Meal gehabt.

Pistazien weiße Schokoladen eis von Mövenpick und dort dann einen heißen Poptart rein

heaven

Waage im Gym sagt 7,6% KFA

hahaha, bin vermutlich bei 10% im Moment.

Schulterschmerzen sind weg, konnte gestern nur kein Trizeps Iso Training machen, da tats weh.

Heute OFF Day

Bacon

Ei

Kokosöl

Gemüse

und Abends Firmenfeier mit Grillen, also viel Fleisch, dann ab morgen back on track

[Alc 1164]

beste Erfindung für BBler

-> unbedingt anschaffen.

Ich mach mein Essen fast nur noch im Reiskocher.

Gestern Reis und Lachs (gefroren) reingeworfen und voila geht von selbst aus und der Lachs war richtig schön saftig

Vorteile:

- Zeit

- Geschmack

- Gesundheit (kein anbrennen, verbrennen zu stark erhitzen)

- kein abwaschen

- man wirft das Zeug rein und geht duschen oder macht sonst was, da es von selbst ausgeht

Kosten 17 Euro

Juli 26, 2013 bearbeitet von Alc

[Gast]

17?

Wo hast du den her?

Ich hatte den von Tupperware, der war der Hammer. Hab den aber leider vor der Abreise abgefackelt

[Heimdallr 1643]

Jop die Teile sind nice.

Hab immer ganz neidisch auf den von meinem Mitbewohner geschaut.

[Alc 1164]

verstehe nicht wie den sowenige haben ... ich spare damit LOCKER 30 Min die Woche an Zubereitungszeit... Strom will ich garnicht wissen.

30min * 52 * 10 Jahre = 26 Stunden Zeitersparnis in 10 Jahren

Zeit ist das teuerste Gut

---

Morgen Pull Day

215g Grassfed Beef

10g Butter

240g Toskana Gemüse

2 Eier

10g Kokosöl über die

300g Beerenmischung

#### See und Sonne all day dat tan ####

Intra

350g Banane

30g Malto

25g Whey iso

5g Leucine

5g Glutamine

Kreatin

Postworkout

100g Frosties mit Zimt und

300ml 0,1% Milch

300g Reis viel Wasser

250g Huhn

Pendlay Rows 4x6-8 (Übung wieder einbauen, Meadow Rows liegen nicht so gut derzeit) denke ich steige mit 70kg ein

Chinups 26,25kg 8-10 und RPT

Cable Rows 5 Sets 12-15

Facepulls

Rear Delt Flyes

Seitheben

Bizeps Hammercurls

Bizeps an der maschine mit Dropset

Brennwert 13312 KJ (3180 kcal) Fett 58,8 g Kohlenhydrate 451,1 g . davon Zucker 139,5 g Protein 205,4 g

Ballaststoffe 41,8g

Juli 26, 2013 bearbeitet von Alc

[Alc 1164]

Abends: 9 Produkte 7177 KJ 1714 kcal 109 g 29,9 g 143,3 g

205 g Rumpsteak 1115 KJ 266 kcal 9,2 g 0 g 45,9 g

3 Stück Ei, vom Huhn 1071 KJ 256 kcal 18,5 g 1,2 g 21,3 g

250 g Bio Beerenmischung ungezuckert 470 KJ 112 kcal 1,3 g 15 g 3,8 g

11 g Whey Isolat, neutral 173 KJ 41 kcal 0,1 g 0,1 g 10,2 g

140 g Italienisches Pfannengemüse, Mediterran 381 KJ 91 kcal 6,4 g 4,5 g 2,2 g

50 g Kokosmilch 346 KJ 83 kcal 8,5 g 0,8 g 0,8 g

250 g Rahm Spinat, der mit dem Blubb 598 KJ 143 kcal 7,3 g 8,3 g 9 g

1 Packung Lachsfilet 2398 KJ 573 kcal 41,3 g 0 g 50 g

20 g Kerrygold, Original irische Butter 626 KJ 150 kcal 16,5 g 0,1 g 0,1 g

7177 KJ (1714 kcal)

Fett 109 g

Kohlenhydrate 29,9 g

Protein 143,3 g

Ballaststoffe 20,5 g

eiskalte Beeren anstatt Gemüse am Abend bei dem Wetter....

Fairer Tausch :D

Juli 28, 2013 bearbeitet von Alc

[.kAsh 455]

Den Lachs einfach so mit dem Reis in den Kocher oder in sonem "Garbeutel"?

[Alc 1164]

Den Lachs einfach so mit dem Reis in den Kocher oder in sonem "Garbeutel"?

einfach so rein

Freitag Firmen essen waren glaube ich 1,5-2kg Fleisch, und das noch nicht am Limit, war einfach zu lecker

Training am Samstag vergessen zu loggen

PULL

Chinups +26,25kg x10 , 15kgx12, 5kgx14, nun wurde ich wieder schief BW x15

Pendlay Rows 60kg 4x8-10

Kabelrudern 28,5 Einheit 5x15 + Dropsatz , hier ist weniger Gewicht besser und Fokus auf die Contraction

rest as usual

Heute OFF Day (zweite am Stück und auch endlich der letzte harte Tag vor dem Urlaub in Dubai/Abu Dhabi/Muscat)

1 Packung Bio Himbeeren TK, ungezuckert 654 KJ 156 kcal 2,1 g 20,1 g 3,9 g

400 g Hähnchen, Brustfilet 1576 KJ 376 kcal 5,6 g 1,6 g 92 g

1 Portion Asiatisches Pfannengemüse 377 KJ 90 kcal 4,5 g 6,9 g 3,3 g

1 Teelöffel Kerrygold, Original irische 251 KJ 60 kcal 6,6 g 0,1 g 0,1 g

10 g Bio Kokosöl 377 KJ 90 kcal 10 g 0 g 0 g

10 g Lamotte Fischöl 377 KJ 90 kcal 10 g 0 g 0 g

275 g Ei, vom Huhn 1785 KJ 426 kcal 30,8 g 1,9 g 35,5 g

140 g Bacon Zimmermann Aldi 1753 KJ 419 kcal 35 g 0,7 g 25,2 g

7148 KJ (1707 kcal)

Fett 104,6 g

Kohlenhydrate 31,3 g

Protein 159,9 g

beim Hähnchen noch unsicher wieviel ich nehme und Red Palm Oil schmeckt TOP!

----

Zukunft:

Da ich nun in den Urlaub gehe und eigtl vorhatte danach noch etwas zu cutten für ein Event das nun ausverkauft ist... weiß ich noch nicht genau wie ich es machen werde, aber definitiv Reverse Dieting

Das sieht dann so aus bei mir:

ON DAY

-3200 kcal -3400 kcal

->4 Trainingstage (momentan 3, also um einen erhöhen)

-OFF Days 1800 kcal

-> nach 2 Wochen dann auf 5 Trainingstage erhöhen

-> nach nochmal 2 Wochen dann auf 5 Trainingstage und 3500 kcal erhöhen

- OFF Days nach Hunger ULC

Denke damit baue ich recht lean auf

Bulk dann bis März dann Cut auf 6-8%

Wenn ich zu fett werde zwischen drin eine Cutting Phase von 2-3 Wochen

Juli 29, 2013 bearbeitet von Alc

[m1kel 3593]

no homo, aber kannst du mal Bilder uppen? :D

[Alc 1164]

noch was zum red palm oil!

"

The health benefits of olive oil have been touted for many hundreds of years. More recently, coconut oil has become all the rage and hailed by many as the king of oils. But, whatever oil you choose – whether it’s olive, coconut, almond, canola, peanut, safflower, walnut, or even avocado oil – none compare to the powerful nutritional virtues of virgin organic red palm fruit oil.

Bonus: The health benefits of red palm fruit oil can be achieved by incorporating only 1-2 tablespoons into your daily diet.

Red Palm Fruit Oil vs. Palm Kernel Oil

Regarded as a sacred healing food by many civilizations, including the ancient Egyptians, crude or virgin red palm fruit oil should be regarded as one of the most nutritious edible oils in the world. It is not to be confused with palm kernel oil. It is derived from the fruit of the oil palm tree (Elaeis guineensis) and is referred to as "red palm oil" because of its rich dark red color in its unprocessed natural state. Palm kernel oil is derived from the seed or the kernel.

Palm fruit oil contains mainly palmitic and oleic acids and is about 50% saturated, while palm kernel oil contains mainly lauric acid and is more than 89% saturated. The general assumption that kernel oil and palm fruit oil are one in the same may have lead to one of the greatest oversights in modern nutrition. The stigma attached to the kernel has kept the fruit in the dark - at least until now. Virgin organic sustainable red palm fruit oil is otherwise a bona fide miracle food.

Palm kernel oil does not convey the same health benefits that red palm fruit oil does. The health benefits are only achieved due to the red color of the palm fruit oil that is attributed to its high content of carotenes, which include beta-carotene and lycopene. These powerhouse antioxidant nutrients are the same ones that give tomatoes and carrots and other fruits and vegetables their rich red and orange colors. What may shock you is that red palm fruit oil contains more that tomatoes or carrots. Red palm fruit oil is also densely packed with numerous tocotrienols – a powerful form of vitamin E.

Processed palm oil does not contain cholesterol and behaves like hydrogenated fats (the dangerous trans-fatty acids) in packaged foods since it has “thickness” at room temperature. This makes it ideal for many food manufacturers to use in place of hydrogenated oils in their snack products. Processed foods can then be advertised as being "trans fat free" and "cholesterol free”. But, when red palm oil is refined and processed, the red color disappears and its nutritional and healing benefits are destroyed. Once it becomes part of a processed snack food, it no longer features the health benefits and powerful antioxidants found only in the raw palm oil.

Red Palm Fruit Oil vs. Fish and Coconut Oils

But how does red palm fruit oil compare with fish oil you may ask? Frankly, comparing fish oil to red palm oil would be comparing apples to oranges.

The health benefits of fish oil come mainly from its high levels of omega-3 essential fatty acids known as EPA and DHA. These are incredibly important to our health. In fact, fish oils feature some of the most wide-reaching health benefits, and far and away have the most robust science to back claims related to heart, brain, and immune health and serve to manage inflammation better than any other oil. However, fish oil is extremely susceptible to high temperature, air and light – which is why you can't cook with it. Red palm fruit oil, on the other hand, is very stable.

Palm fruit oil contains less cholesterol-lowering “long-chain” omega-3 fatty acids than fish oil. What red palm oil contains, however, is a lot of “medium-chain” and “short-chain” fatty acids – both of which scientists recognize as healthy for us and necessary in moderation.

And while we're comparing, let’s look at an apple-to-apple scenario: coconut oil vs. red palm fruit oil. Even when you account for the marginally higher levels of medium chain triglyceride (MCT) levels that coconut oil has over palm, it is once again the carotenoid and tocotrienol antioxidants that give it a significant health advantage over coconut oil.

Red palm oil has great science behind it for its beneficial role in fighting heart disease and high cholesterol. Over the past two decades, researchers have intensely studied red palm oil’s effect on cardiovascular health and the preliminary results initially baffled scientists.

At room temperature, this semi-solid oil seems as likely as lard to clog your arteries. But what might shock you to learn, as it has equally stunned researchers, is that although red palm fruit oil is indeed high in saturated fat, it actually protects against heart disease. Saturated fats behave like a thick molasses through the cardiovascular system, eventually contributing to plaque (atherosclerosis). But studies show that adding palm oil into the diet can remove plaque build-up in arteries and, therefore, reverse the process of plaque and prevent blockages. In fact, studies funded by the National Institutes of Health (NIH) have shown that a natural form of vitamin E called alpha tocotrienol, which is the form found in high amounts in red palm fruit oil, can help reduce the effects of stroke by 50% by protecting your brain’s nerve cells.

Removing plaque is not the only way red palm oil may protect against strokes and heart attacks. Red palm oil can also improve cholesterol values and also helps maintain proper blood pressure. Science now understands that inflammation in the artery lining is what warrants cholesterol to deposit in the first place. So, it makes sense that the protective effects come from the high antioxidant, anti-inflammatory content of the red palm oil which works to quench free radicals and keep inflammation under control.

But red palm oil’s benefits aren't exclusive to heart health. Research is showing that the antioxidant power of red palm oil can be of help in protecting against a variety of health problems, including osteoporosis, asthma, cataracts, macular degeneration, arthritis, and liver disease. It can even slow down the premature aging processes by protecting the skin against damaging UV rays.

But nothing ages us faster than being overweight. And, where traditional fats and oils like margarine, or other vegetable oils take a long time to break down for energy and are eventually stored as fat, red palm oil goes straight to liver and ignites metabolism. That means you’ll burn calories from fat much faster.

When it comes to your brain, the special form of vitamin-E (tocotrienol) in red palm oil stops destructive damage and improves blood flow to brain cells, which can also help to prevent Alzheimer's disease and dementia.

The high antioxidant content of red palm oil makes it a potent anti-cancer food. Though tocotrienols can be found in rice bran, barley and wheat, red palm oil is the richest source of tocotrienol. Research suggests that this form of vitamin E may help fight skin, stomach, pancreas, liver, lung, colon, prostate, breast, and other cancers.

Additionally, research has shown that red palm oil promotes nutrient utilization, improves liver detoxification pathways and improves immune function.

Availability and Sustainability

By now, one question you may have is, “Where do I get some?” Actually, you can already purchase this at your local health food store. It gets imported from Malaysia, the world’s second largest producer of palm oil.

Besides its known nutritional virtues, private enterprise has recognized palm oil’s other lucrative applications.

With the price of crude oil and gas hitting an all-time record high through 2012, palm oil seems to have caught the attention of scientists and corporations as one of the few plausible sources of biodiesel. The concept that palm oil should be used as a renewable substitute for petroleum-derived diesel has already received criticism from various non-governmental organizations worldwide.

The controversy is focused primarily on three issues: Extinction of orangutans, deforestation, and, particularly, the food vs. fuel dispute. Besides demolishing the habitat of one of the most wonderful creatures on earth, it is thought that the conversion of the crops currently used for food over to fuel would significantly decrease accessibility to those looking to use the oil for dietary purposes, increasing the number of undernourished people in the world.

A Roundtable on Sustainable Palm Oil (RSPO) was formed in 2004 to promote the growth and use of sustainable palm oil products. Where some researchers believe that the palm oil industry has the capacity to fulfill both demands, responsible people don't want to create negative environmental impact. So, on top of “virgin” and “organic” red palm fruit oil, we need to look for brands that produce the oil sustainably.

[Alc 1164]

Morgen:

10 g Rotes Palmöl 377 KJ 90 kcal 10 g 0 g 0 g (über dem lachs)

10 g Bio Kokosöl 377 KJ 90 kcal 10 g 0 g 0 g (über den Himbeeren oder im Kaffee

250 g Himbeeren, gefroren, ohne Zucker 503 KJ 120 kcal 2 g 15,8 g 3,3 g

1500 g Süßkartoffel, frisch 6150 KJ 1469 kcal 4,5 g 319,5 g 18 g

250 g Banane, roh 943 KJ 225 kcal 0,5 g 50 g 3 g

Ein Löffel L-Glutamine 84 KJ 20 kcal 0 g 0 g 5 g

30 g Maltodextrin 477 KJ 114 kcal 0 g 28,5 g 0 g

20 g kreatin, naturel 43 KJ 10 kcal 0,1 g 0 g 3,1 g

1 Kaffelöffel L-Leucin 84 KJ 20 kcal 0 g 0 g 5 g

25 g Iso Whey Hardcore, Schockolade 400 KJ 96 kcal 0,5 g 0,5 g 22 g

250 g Hähnchen, Brustfilet 985 KJ 235 kcal 3,5 g 1 g 57,5 g

1 Packung Lachsfilet 2398 KJ 573 kcal 41,3 g 0 g 50 g

200 g Blumenkohl, gekocht 200 KJ 48 kcal 0,6 g 4,9 g 3,2 g

Brennwert 13018 KJ (3109 kcal)

Fett 73 g

Kohlenhydrate 420,2 g

Protein 170 g

Ballaststoffe 67,4 g

LEGS

Frontsquats - 75kg - 4x6-8 (evtl auch 70kg und 8-10 reps)

RDLs - 75kg 4x8-10

Leg Curls - 3 Sätze + dropsatz am Ende im 10-12 Reps Bereich

Leg Extensions - 1 schwerer Satz mit langem Drop satz und Partials

Waden - 4x15-20 an der Beinpresse mit langem Stretch und Dropsatz

Hanging Leg Raise - 4x10

CUT ENDE am 25.8.!! und Pause zwischen 5.8. und 13.8.

Juli 29, 2013 bearbeitet von Alc