vratia san se na masu , ovako to izgleda ->
PREHRANA -
na dan treninga - 4x obroka
150g zobene 5 jaja banana
120g rize ili tjestenine 200g mesa 250g kupusa
120g rize ili tjestenine 200g mesa
250g posni + 50-100g sjemenki
na off dan - 4x obroka
150g zobene 5 jaja banana
100g rize 200g mesa 250g kupusa
200g mesa 250g kupusa
250g posni 50-100g sjemenki
suplemente ne uziman vec jako dugo
TRENING - 3x
pon - sq 3x5, bp 3x5, dl 1x5, **2x8 incline bp
sri - sq 3x5, standing millitary press 3x5, hang power clean 3x5, **2x8 chin ups
pet- sq 3x5, bp 3x5, dl 1x5, **2x8 incline bp
pon - sq 3x5, standing millitary press 3x5, hang power clean 3x5, **2x8 chin ups
nekad ubacin face pulls
znaci a/b/a/b/a/b ..
PREHRANA -
na dan treninga - 4x obroka
150g zobene 5 jaja banana
120g rize ili tjestenine 200g mesa 250g kupusa
120g rize ili tjestenine 200g mesa
250g posni + 50-100g sjemenki
na off dan - 4x obroka
150g zobene 5 jaja banana
100g rize 200g mesa 250g kupusa
200g mesa 250g kupusa
250g posni 50-100g sjemenki
suplemente ne uziman vec jako dugo
TRENING - 3x
pon - sq 3x5, bp 3x5, dl 1x5, **2x8 incline bp
sri - sq 3x5, standing millitary press 3x5, hang power clean 3x5, **2x8 chin ups
pet- sq 3x5, bp 3x5, dl 1x5, **2x8 incline bp
pon - sq 3x5, standing millitary press 3x5, hang power clean 3x5, **2x8 chin ups
nekad ubacin face pulls
znaci a/b/a/b/a/b ..
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