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  • #46
    Re: Intermittent fasting - način prehrane

    ma ja moguce je i da bude, vidjece sam valjda, nisam rekao da je pogrijesio ali eto ako ne idu kile dole zna do cega je



    a to za layne, mislim da se odnosi na minimum od 5 g UH tjedno za reverse diet nekih skroz teskih slucajeva sa ''metabolic damage''
    A fool takes no pleasure in understanding, but only in expressing his opinion.


    If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


    * SHUT UP AND SQUAT *

    Comment

    • #47
      Re: Intermittent fasting - način prehrane

      imam treninge svaki dan po novome i to dva puta tjedno. Puno hvala na odgovoru. Samo recimo kuham integralnu rizu i uvijek mi nakon kuhanja ispadne vise. Ali to je voda.

      Comment

      • #48
        Re: Intermittent fasting - način prehrane

        Pisem gluposti; dva puta dnevno ujutro kardio, popodne normalni trening(pon,sri, pet,sub-teretana). Uglavnom ako je 3000 kalorija previse bi li onda 2700 bilo u redu? I ne razmijem ono da neki jedu prije treninga dva obroka i nakon treninga 2 u nekom određenom vremenskom periodu ili se uzme vremenski period recimo 5 sati u tih 5 sati pojedemo zadovoljavajucu kolicinu kalorija i onda trening ujutro i prekidamo post sa prvim velikim obrokom.

        Comment

        • #49
          Re: Intermittent fasting - način prehrane

          Originally posted by Bole21 View Post
          Pisem gluposti; dva puta dnevno ujutro kardio, popodne normalni trening(pon,sri, pet,sub-teretana). Uglavnom ako je 3000 kalorija previse bi li onda 2700 bilo u redu? I ne razmijem ono da neki jedu prije treninga dva obroka i nakon treninga 2 u nekom određenom vremenskom periodu ili se uzme vremenski period recimo 5 sati u tih 5 sati pojedemo zadovoljavajucu kolicinu kalorija i onda trening ujutro i prekidamo post sa prvim velikim obrokom.
          Kolko ti kcal treba možeš znati ti, možda ćeš se ti defkati na 3500 kcal a možda i na 2500, do približnog broja možeš doći samo eksperimentiranjem

          Kako ćeš rasporediti hranu je nebitno, gledaj da ti većina bude nakon treninga. Nije IF neki cop out koji radi magično, niti je išta superniju na neke druge dijete.

          Comment

          • #50
            Re: Intermittent fasting - način prehrane

            evo moj plan prehrane za IF
            1. 125g zobenih, 3 jaja, 125g posnog sira 73.5g P/90g UH/44g M (1051 kcal)
            2.125g tjesteine ili riže,250g mesa,salata 67.6gP/110g UH/8g M (782 kcal)
            3. 100g riže ili tjestenine, 100g mesa 56g P /85g UH / 3g M (591 kcal)

            nakon treninga proteinski shake s dextrozom ali onda ne jedem zobene.
            Jedem 5 sati dnevno. jelo pocinje oko 12 sati.

            Comment

            • #51
              Intermittent fasting

              odlican clanak za one koji bi odstupali od klasicnih dijeta
              te zele da probaju nesto novo
              imam frenda koji je radio ovo ovu godinu i jako je zadovoljan

              http://www.bodybuilding.com/fun/to-e...=facenutrition

              pod pretpostavkom da je 21. stoljece te svatko prica engleski
              pa neka pogleda netko koga zanima
              Originally posted by servantess
              Gdje da kupim ugljikohidrate,kolko koštaju i ima li kakvih posljedica??

              Comment

              • #52
                Re: Intermittent fasting

                za ove koji ne znaju ili im je mrsko citati:

                - postis 16 sati, jedes sve sto inace jedes u 8(ili 18-6 i sl.)
                A fool takes no pleasure in understanding, but only in expressing his opinion.


                If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


                * SHUT UP AND SQUAT *

                Comment

                • #53
                  Re: Intermittent fasting - način prehrane

                  Originally posted by Bole21 View Post
                  evo moj plan prehrane za IF
                  1. 125g zobenih, 3 jaja, 125g posnog sira 73.5g P/90g UH/44g M (1051 kcal)
                  2.125g tjesteine ili riže,250g mesa,salata 67.6gP/110g UH/8g M (782 kcal)
                  3. 100g riže ili tjestenine, 100g mesa 56g P /85g UH / 3g M (591 kcal)

                  nakon treninga proteinski shake s dextrozom ali onda ne jedem zobene.
                  Jedem 5 sati dnevno. jelo pocinje oko 12 sati.

                  MALO SI SE PRERACUNO S TIM PROTEINIMA!!!!!

                  3 jaja i 125grama posnog 73.5g proteina WTF???? tu ti je oko 30-ak grama proteina

                  Comment

                  • #54
                    Re: Intermittent fasting - način prehrane

                    Mnogi zagovarači IFa i treniranja za vrijeme fastinga (uključujući i Martina Berkhana) te otvaranja prozora u kojem se jede sa PWMom (znači sve kcal idu nakon treninga) preporučuju uzimanje BCAA 10g prije treninga, jer ipak se na tašte trenira, i to debelo na tašte.
                    BCAA ima u wheyu, ali whey ima kcal tako da se post prekine sa wheyom u obliku pre-workouta i tu se već gube beneficije toga svega, dok BCAA sam nema kcal. Zanima me kolko štetno ne uzimanje BCAA prije treninga može biti kad govorimo o bulkingu na IF-u? HodgeTwinsi kolko sam gledao ne uzimaju ništa prije treninga bili na defki ili masi za vrijeme IF-a, barem nisu ništa rekli, no mislima da je tu pitanje kolko ko ima snage za odradit vraški trening u stanju bez hrane već 16 sati... To je lagan dio, no što je s mišićem, jel to može negativno se odrazit na gainse?

                    Pokušavam nać pravu podjelu IF-a, počela je škola i mora se ebeno isplanirat kad jest, kad ne jest, kad trenirat i što jest i kad....
                    Rest day? Where is my rest muscle and how do I train it?

                    Comment

                    • #55
                      Re: Intermittent fasting - način prehrane

                      BCAA ima kcal, 4 po gramu

                      nije potrebno na gladan stomak trenirati, to je stvar licnog izbora

                      ako na taj nacin imas snage za dobre treninge, i napredujes u treningu onda ti i nece katabolizirati misici pod uslovom da uneses sve potrebstine za taj dan - meni licno to ne odgovara bas



                      na kraju je bitno da ne prekompliciras stvar, kao sto kaze berkhan....post nije magija, i nece ici protiv pravila cals in > cals out

                      It's very important to understand this:

                      Leangains drove the popularity of intermittent fasting, not the other way around. An "intermittent fasting diet" is just an easy way to characterise an approach that includes several other distinct characteristics that make Leangains into what it is.

                      Leangains is also an approach formed by the correct use of scientific research, based on context specific human studies of acceptable validity, with the understanding that the practical application, and the outcome thereof, remains theoretical - e.g. we cannot say for certain how much of a difference intermittent fasting really does.

                      In fact, I couldn't care less about intermittent fasting if it wasn't for the fact that it's the superior decision for diet compliance. For me, it happened to be the magic bullet, just like it's been proven to be for many others.

                      The Leangains story is perhaps best summarized by Sam Fuller. Fundamentally, Leangains is just another strategy that allowed me to have the cake, and eat it - and so it happened to be for many others.

                      But to cling to intermittent fasting, or to hop on the fasting bandwagon and fast for 16+ hours with the naive expectation of a magic trick - to willingly fast for fasting in itself, even if it's not really for you - is very foolish.

                      Remember. That's what people did in the mid-2000's - what we all did. We subjected us to rules that proved to be incompatible with long-term success, balance in life, and peace of mind. The role I played was in opening up your eyes to the alternative - to give you more options, and improve your decision making skills on dietary aspects that are of critical importance (i.e. the choice of meal frequency).

                      Back then, we ate every 2-3rd hour for the sake of eating every 2-3rd hours, we ate breakfast for the sake of eating breakfast, and we didn't eat much in the evening. But now, I see this might be happening again - in reverse.

                      See, now everyone's riding the fasting bandwagon. Perhaps best exemplified by the "The 8-Hour Diet", this the result of a marketing engine fueled by false promises, bull****tery and the disingenous make believe-science that impresses the lay man, pleases the crowds, and disgusts the one who sees right through it.

                      This is what corrodes this industry. This is what keeps people confused. This is what obfuscates success, and makes you forget the critical importance of personal preferences - not slavery under rules that doesn't really make sense for you.
                      http://www.leangains.com/2013/01/con...arity.html?m=1
                      A fool takes no pleasure in understanding, but only in expressing his opinion.


                      If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


                      * SHUT UP AND SQUAT *

                      Comment

                      • #56
                        Re: Intermittent fasting - način prehrane

                        Originally posted by TripleZ View Post
                        BCAA ima kcal, 4 po gramu

                        nije potrebno na gladan stomak trenirati, to je stvar licnog izbora

                        ako na taj nacin imas snage za dobre treninge, i napredujes u treningu onda ti i nece katabolizirati misici pod uslovom da uneses sve potrebstine za taj dan - meni licno to ne odgovara bas



                        na kraju je bitno da ne prekompliciras stvar, kao sto kaze berkhan....post nije magija, i nece ici protiv pravila cals in > cals out



                        http://www.leangains.com/2013/01/con...arity.html?m=1
                        Damn, na deklaracijama im piše 0 kcal, tek sad vidim da...
                        They have calories, it's just that the FDA set some arbitrary line that BCAA supplements don't cross so they don't have to list the calories on the label.
                        Svakako ima manje kcal, neće razbiti post kao što bi to napravio whey, zato i preporučaju samo BCAA prije treninga.

                        Tako sam radio prosli mjesec, trenirao za vrijeme posta rano ujutro, te nakon treninga sačekao još 2-4 sata prije PWMa i obroka obilnog. (Ukratko, post od 18.00 do sljedeceg dana do 13.00, a trening je bio oko 8-9 ujutro), treninzi su mi bili super, što se tiće pogađanja mišića i pumpa mozda je bilo lagano bolje nego prije (?) ali sta se tiče snage, i tu je bilo li-la, nisan bas puno pozornosti tome dava, svakako cu uzet jos ovaj tjedan pripreme za masu i eksperimentirat sa svime tim da vidim jel ide, da ne srljam u prazno i da ne bude za 2 tjedna "nista od ovoga".

                        Post nije magija, razumjem, al ima više pogodnosti nego "regularnih" 5-8 obroka, zato bi i probao bulk na njemu, defka je bila fantastična (usprkos manjim rezultatima zbog reverse dieta, ali na manjim kcal već vidim da bi bio ko hodajući kamin za mast). Trenutno mi pada na pamet:

                        1)Skola ujutro:
                        Post od 22-15h (~16/8 podjela)
                        - Kada trening? Direkt nakon škole u gym (oko 13,14h) pa onda odmah na povratku iz gyma počet sa eating windowom (optimalno po leangainsu) ili pridvečer tako da mi PWM + kruti obrok nakon treninga budu zadnji prije posta (manje optimalno)?

                        2)Skola pop:
                        Post od 13-7h (~18/6 podjela)
                        - Opet kada trening? Nakon škole navečer oko 8,9 ali tako sam već u pola posta i tijelo će bit iscrpljeno od treninga i triba čekat skoro 12 sati na obrok (in>out kcal, imaju li utjecaja na ovo, jer u ovom slucaju trening nije ni na početku ni na kraju posta već u sredini, kako će tijelo reagirat na to?) ili ujutro prije otvaranja eating windowa, znači da idem u gym oko 7,8 i po povratku do 13 h unesem svih 3000 kcal (najgora moguća opcija, kod ove odmah potpisujem popust u školi i popravne plus 4-5 sati za unit kcal je malo kod bulkinga, ne govorimo o 2000 kcal...)


                        Kad onda trening ubacit?
                        Rest day? Where is my rest muscle and how do I train it?

                        Comment

                        • #57
                          Re: Intermittent fasting - način prehrane

                          iskreno, ja koliko vidim iz prilozenog da bi tebi najvise odgovaralo jesti 3 veca obroka dnevno, bez da gledas koliko je sati izmedju...PWM poslije treninga, veliki obrok prije i poslije i jos jedan pred spavanje

                          ovo ti cak predstavlja vecu komplikaciju nego za sta je namjenjeno



                          ali da ti odgovorim na pitanje koje si postavio, 1) odmah poslije gym-a
                          2) ujutro, tokom eating window-a


                          u onom quote-u koji sam gore postavio bas prica o ovom kompliciranu i pracenja ''pravila'' koja u stvari nisu pravila, nemoj to raditi

                          samo zato sto martin praktikuje BCAA prije treninga a inace nataste treninrati ne mora znaciti da je optimalno za svakog i da ti tako moras raditi, i on sam tako kaze


                          a da li ces ti post prekinuti poslije 15 sati s BCAA ili sacekati jos malo pa poslije 16 ili 17 nece nikakav udio imati na kompoziciju tijela, koliko ces taj dan sintezirati proteina ili masti sprziti...
                          A fool takes no pleasure in understanding, but only in expressing his opinion.


                          If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


                          * SHUT UP AND SQUAT *

                          Comment

                          • #58
                            Re: Intermittent fasting - način prehrane

                            Originally posted by TripleZ View Post
                            iskreno, ja koliko vidim iz prilozenog da bi tebi najvise odgovaralo jesti 3 veca obroka dnevno, bez da gledas koliko je sati izmedju...PWM poslije treninga, veliki obrok prije i poslije i jos jedan pred spavanje

                            ovo ti cak predstavlja vecu komplikaciju nego za sta je namjenjeno



                            ali da ti odgovorim na pitanje koje si postavio, 1) odmah poslije gym-a
                            2) ujutro, tokom eating window-a


                            u onom quote-u koji sam gore postavio bas prica o ovom kompliciranu i pracenja ''pravila'' koja u stvari nisu pravila, nemoj to raditi

                            samo zato sto martin praktikuje BCAA prije treninga a inace nataste treninrati ne mora znaciti da je optimalno za svakog i da ti tako moras raditi, i on sam tako kaze


                            a da li ces ti post prekinuti poslije 15 sati s BCAA ili sacekati jos malo pa poslije 16 ili 17 nece nikakav udio imati na kompoziciju tijela, koliko ces taj dan sintezirati proteina ili masti sprziti...


                            Prijatelju, hvala puno na brzin odgovorima
                            Rest day? Where is my rest muscle and how do I train it?

                            Comment

                            • #59
                              Re: Intermittent fasting - način prehrane

                              nema na cemu, pogledaj jos PM
                              A fool takes no pleasure in understanding, but only in expressing his opinion.


                              If the connection to the facts aren’t made in more subtle ways, you might as well be telling a crackhead that drugs are bad for him and hoping he’ll quit since you’ve told him the truth. People follow feelings, not rational self-interest.


                              * SHUT UP AND SQUAT *

                              Comment

                              • #60
                                Re: Intermittent fasting - način prehrane

                                Gladovanje preko 6 sati između obroka povećava razinu hormona rasta za najmanje 100 posto ,a nekim ljudima koji su određene rase i do 2000 posto puta u odnosu na frekventno jedenje tj. jedenje više od 3 puta dnevno (razmak mora biti minimalno 5 sati između obroka) .

                                Hormon rasta je jako bitan za podmlađivanje i obnovu tijela ,snagu i dugovječnost.

                                Zanimljivo je da jedem samo 2 obroka dnevno i da se ne debljam na 800-1000 grama ugljikohidrata ,što je i normalno jer unosim 130 grama vlakana dnevno i samo 15 ak grama masti ,a ugljikohidrata koliko god jedem imam 91 kg poslije par sati što je na 191 cm meni najdraža kilaza ,a snaga ostala ista kao na 100 kg ,jer jedem tonu nutrijenata i kalorija jednako .

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