Alc

Die haben den Wuki gemacht. Du musst weit in die Vergangenheit reisen, um das zu verstehen ....

du nimmst doch bereits glycin, also allzuviel musst du nicht mehr ändern

decline stuff, dips, twist press

Biete CBL Coachings an. 20 Euro für komplette Überarbeitung des Plans inklusive Q&A, per PN und dann Skype

250g Wildfang Lachsfilet 10g Bio kaltgepresstes Kokosöl 200g Toskana Gemüsemix 100g passierte Tomaten

3 Liter lol Schmier Kokosöl drauf, gut für alles.

brb Glycin Glutamine Leucine whey isolat und malto dextrose kombinierter postworkoutshake für maximale Synthese kombiniere Punkt 4 und 5 und gut

was ist mit den 6% phaggot

World War Z: 7 - 7,5/10 Heute PULL Preworkout 250g Finnmark lachs 10g Kokosöl 200g Toskana Gemüse 100g passierte Tomaten Intraworkout 20g Dextrose 20g Maltodextrin 25g Whey (1 Scoop) 5g Glutamine 5g Leucine 10g Kreatin Postworkout 2 Bananen (225g grob) 100g Frosties 300ml Milch 300g Reis 170g ananas 250g Huhn Brennwert 13132 KJ (3136 kcal) Fett 67,6 g Kohlenhydrate 445,9 g davon Zucker 102,2 g Protein 186,9 g ganz nett ist das man einfach die 102,2g Zucker / 2 macht und man hat seine Fruktose für den Tag. Training: Deadlift: 130kg x 5, 120kg x6, 110kg x 7 (Gewicht nicht erhöht, lieber noch einmal so, evtl gehe ich auch auf 125kg runter im ersten Satz) Chinups: 21,25kg x 8-10, 10kg x 8-10 +1 , evtl Bodyweight oder gleich Ghettopullups 4-6 Stück zu 2-3 Sätzen Meadows Row: 4x10-12 Gewicht ka Kabelrudern myoreps: 33,5 Einheit (nur auf unteren Lat gezogen, Hauptsächlich alles auf unteren lat hin) Seitheben + Reardelt Flyes Supersatz 4x15-20 Bizeps: nach Gefühl, meist Pinpoint Curls und Maschinencurls, BLOOD BLOOD BLOODflow, Arme wachsen endlich trotz Cut :shock:

Frontsquat 100kg x 10 (currently 62,5kg x12, nicht am Versagen/Limit) (damals 75kgx10) Chinups 30x Bodyweight (currently 26 Stück) (damals +40kg x 4) Dips 50x Bodyweight (currently als 4. Druckübung 28 Stück, die 50 sind auf die erste Übung bezogen wenn man noch frisch ist) Incline Benchpress 80kg x 10 (62,5kgx10) (damals 72,5kg x 5) Kurzhantelbankdrücken 40kg x 10 (30kg x12, nicht am Versagen) (damals 34kg 5x8) Ziel bis Juni nächsten Jahres für alles nachdem Bulk sozusagen, da chins und dips stark BW related sind... Deadlifts will ich kein Ziel setzen, ist mir nicht so wichtig imho. Bin also fast an alten Kraftwerten wieder angelangt und führe die Übungen viel besser aus, nur der Deadlift liegt momentan bei 130kgx5, aber hier ist wie gesagt ein Formfehler katastrophal und ich steigere hier ganz langsam.

stronglifts lol

Wuki 10% erreicht, keep it up.

rippetoe der bodybuilder :D Für Kraft Pendlays... Für Optik, t-bar, Db rows, bent over rows

Handtuch ist doch was ganz anderes, ein ganz anderer Winkel. Mit diesen Rows kriege ich einen besseren Stretch.

versuch mal an der Stelle die langhantel zu greifen :D

RDLs am Gerät Btw ich ersetze T-Bar Rudern durch die Meadows Row! baue mir dazu das Zuhause, hat jemand gerade zufällig die Langhantel Maße (Durchmesser an der Stelle von man das Gewicht draufschiebt) parat? http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=182&pid=5430

400g Reis + 250g Huhn + 170g Ananas (halbe Dose) -> Lieblings Postworkout Meal derzeit, vor allem da in der Ananas Enzyme enthalten sind die die Verdauung von tierischem Protein verbessern!

Kribbeln in Hand und Gesicht ganz leicht wieder da, liegt wohl an dem verkackten Wetterumschwung, überlege zu deloaden in dieser Phase. OFF Day: 400g Bio Hackfleisch (habe das Fett weggeschüttet, sollte also weniger haben als normal, evtl 5g Kerrygold noch rein) 150g Toskana Gemüse 100g Passierte Tomatne 300g Rinderhüftsteak 10g Fischöl 5g Kokosöl 5g Kerrygold 300g Brokkoli Brennwert 6643 KJ (1587 kcal) Fett 101,8 g Kohlenhydrate 14,5 g davon Zucker 14 g Protein 146,9 g evtl etwas LISS , aber World War Z heute, wird also knapp.

das das besser ist + schmeckt, weiß doch absolut jeder, das brauch mir keiner zu erzählen. lol, deshalb wirbt kerrygold in deutschland auch mit streichzart und nicht mit grassfed.

BTW strikt nach Kiefer gehen ist auch nicht gut... man sollte einfach mehrere Quellen heranziehen und schauen wo sie übereinstimmen - carbs high gi postworkout gut (war schon immer so) - man braucht kein Frühstück (seit Berkhan) - man braucht essentielle Fette wie Omega3s und Omega6s - tierisches Fett ist nicht schlecht - unbearbeitetes Essen immer bearbeitetem überlegen (siehe Grassfed Beef, Freiland Eier, Grassfed Butter...) .... das einzige was mir gerade richtig aufstößt an CBL/CNS ist fibre (Ballaststoffe) 3DMJ, Alan Aragon und Lyle halten es für zwingend genug fibre zu essen... das ist aber zumindest aus der gesundheitlichen Sicht her widerlegt (Inuiten bspw) aber wie sieht es für body composition aus? Teste es gerade an mir, mal schauen was dabei herauskommt. December 2011: Female Fitness Contest Prep By Borge Fagerli A normal contest prep for a male bodybuilder is usually in the 10-12 week range - if you stay lean year-round or your name is John Meadows, you can probably get away with half that - and doesn’t need to be all that complicated. Drop carbs, up the protein and add some daily treadmill or stepmill sessions of 30-60mins. Throw some fat burners in the mix. Rinse and repeat until lean. Ok, maybe not that easy for many, but let’s talk about women now. If they try to emulate this strategy it usually doesn’t work very well. Evolutionary speaking, while men are hunters who thrive on higher activity levels and fasting and gorging patterns, women are gatherers and nesters.Women’s bodies are basically the ultimate survival machine and via hormonal and neurobiological means have an advanced set of defense mechanisms against starvation and (too much) activity. I find women’s bodies wildly fascinating and it has taken me many years to figure out how to get them contest lean while retaining as much muscle as possible, and more pleasurable to be around as an added bonus. So how do I go about solving the puzzle of contest dieting? First of all, take your time. This goes for both first time competitors and women in general. Unless they stay really lean year-round, double the time you THINK you need for a contest prep. I’d say 20 weeks at a minimum (yup, that’s almost 5 months) of slow and steady dieting is a necessity if you want to get really lean. Then you won’t have to kill yourself with PSMF-type diets (basically veggies and protein) and 2 hour cardio sessions because you’re not progressing as fast as you thought you would. The first half of the diet might seem like piece of cake, and the upper body usually leans out nicely, but the stubborn fat deposits on your buttocks and legs might take a full 8-10 weeks alone to get rid of. I won’t go into food choices here, just have a look at the Mountaindog principles and you can’t go wrong. I’ll just mention that I believe humans are biologically programmed to eat meat. Women in general should eat more animal proteins, wild game or grass-fed beef in particular. Yup, if it’s furry and breathes oxygen – eat it. I’m not a fan of either soy or vegetable oils, and I think overindulging in veggies and sweet fruits will clog up your digestion. I know I just pissed off a lot of vegetarians/vegans, but I feel safe knowing my meat-fed legs can outrun both you and your sharpened cucumbers any day of the week. Marianne loves meat I usually set calories at 14-17 x bodyweight depending on activity level, which translates into 1700-2000kcals for a 120lbs girl, and go from there. Most will usually drop a pound or two in a few days just from cleaning up their diets and eliminating the sugars and junkfood. Now for the macronutrient ratio management. I know low carb diets are popular among women, but in my experience this isn’t a good long term strategy. I’ve successfully “reprogrammed” several girls from low to higher carbs, and the contest prep is a lot easier – or at least more predictable. The downside can be more variable hunger levels and energy, but if they get leaner and stay fuller it’s worth it. Even though insulin sensitivity is generally lower in women and you don’t handle carbs as well as guys do, the lower calories for a 100-120lbs fitness or bikini girl automatically takes care of that. I don’t think protein should be set higher than maybe 1.3g per lbs of bodyweight and I start with 1g per lbs while carbs and calories are still high. This is purely observational but too much protein in the ranges commonly prescribed for fat loss diets (1.5g/lbs+) seem to lead to poorer digestion, more bloating and water retention, and also compromises carb intake. For the first part of the diet when bodyfat is higher, I find low carb dieting (in my world this is below 80g per day) a nice introduction to get things moving. I can also get some quality weight training for the delts, back and glutes/hams in this phase (the most important muscle groups for a female competitor) by dropping cardio to just some easy walking. Meaning: no intervals or 2 hour spinning/aerobic classes – but more on that later. Carbs are eaten post-workout and for the final meal of the day (yes, indeed…read my article on the Biorhythm Diet here on this site to see why). One or two higher carb days at 150g or thereabouts focused around priority muscle group workout days, just to keep the machinery going and various enzymes upregulated for the reintroduction of more carbs later. As the competitor leans out, 90% of the time I transition into a more carb-based, and lower dietary fat diet. I add in some interval-based cardio at this point. I will keep carbs at a 120g minimum per day, and will keep omega-3 and 6 fats in there as they are essential, meaning your body can’t make them, you have to source them through your nutrition plan.This will only be for a short period, as fats are vital to proper hormone functioning and general health.I rarely do regular high-carb refeeds as they seem to be very unpredictable for women. Sometimes they work great, sometimes it takes up to a week to drop the added weight and it just feels like wasted time. I will, however, bump up carbs here and there if you get very tired or lethargic, in the range of 50-80g extra for a couple of days, then drop back down. Slow, gradual adjustments are the key.Try cutting calories too hard and progress will invariably come to an abrupt halt. Try doing anything fancy, or wildly and randomly fluctuate calories and progress will also slow or at least appear to be and frustrate both me and the competitor. Patience will be your best friend during a diet, so aim to lose only 1 lb- or 2mm average if you use skinfold calipers - every 10-14 days. Instead of worrying about daily weight fluctuations, they are not only inevitable but also normal – calculate a running average. Take the sum ofthe last 5-7 daily measurements and divide by number of days to get the average. Do the same a week later and compare – it evens out the daily variations. Still scared to up your carbs when low-carb diets have worked better for you in the past? Well, paranoia of getting in shape prevents most from experimenting with alternate approaches, and I can certainly understand that – so see for yourself what of the following categories you fit into: This is what I notice is common in girls who do better with higher carbs: Their extremities (hands and feet) are cold, they freeze a lot but will heat up and feel energetic after a high carb meal (a sign of good insulin sensitivity). They are usually the OCD type, stressing over minor details and don’t like frequent changes or deviations from their daily routine. They usually tolerate a lot of volume and struggle and feel burnt out if you have them do a lot of power type movements and heavy training. They beg me for the 1hr+ cardio sessions, but I prefer to take their need for volume out in the weight room – not on the treadmill. I will handle the cardio topic soon, though. The low-carb girls are the opposite: run warmer body temps and experience hot flashes, give them carbs and they get sleepy and bloated. They love intervals and lifting heavy weights, are usually more laidback, and thrive on variety. Will follow the program if you tell them to, but get bored easily and just go through the motions and lose interest if you don’t change stuff around every week. I’ll just shift the carbs and proteins or food choices around a little now and then, change a few exercises here and there, just enough to keep them motivated. Carbs should be focused around workouts and/or in the last meal of the day, give them carbs for a whole day or consecutive days and they seem to lose their conditioning almost minute by minute. Some of this tends to go away over time, though, which is why I usuallyincrease carbs as they get leaner. A top national fitness competitor I’ve worked with for almost 3 years now used to be a low-carb girl, and she would bloat up if she even looked funny at a bowl of rice. This last contest prep her carbs were in the 150-200g range for a majority of the prep, 130g at the lowest point the final 3-4 weeks. She got into the shape of her life, and this was without ANY fat burners, thyroid meds or hormone usage. The reprogramming of top bodyfitness competitor Mette Ulseth illustrated For the final week I don’t play around too much with carbs. The judges usually prefer the dry, hard look, and not fullness or vascularity as in a bodybuilder – so don’t try to carb up like a bodybuilder. What usually works best is just dropping down cardio to a bare minimum and increasing carbs ever so slightly for a few days at the beginning of the final week. Depending on conditioning, drop back down for the last couple of days to get rid of any subcutaneous water retention. If you need more fullness on contest day, add a couple of meals of carbs, fats and sodium before pre-judging and you should be good to go. Only if someone is really lean, somewhat stringy and flat and/or under-muscled will I try to improve their look by carbing them up more, but I still prefer to do that early in the week (Tuesday-Wednesday) and drop carbs back to diet levels Thursday and Friday (for a Saturday show) if they start spilling over. Just keep water and sodium high and only drop sodium (don’t eliminate it) for the first meals on Friday, then bring it back in for the final meal or the first meals on Saturday depending on when pre-judging starts.Water is kept in the whole time, but Saturday you only need small sips between meals if you’re really thirsty. The rest is an individual adjustment process, so I can’t give you any cookie cutter routine here. A trial run 2-3 weeks out will save you a lot of trouble, and take note on what days you look the best, but when in doubt – KISS. No, it wasn’t a romantic invitation, I have a girlfriend. It means ‘Keep It Simple Stupid’ and don’t waste 20 weeks of dieting by doing something overcomplicated and silly the last couple of days. Having a coach with a good eye to give you honest feedback and keep your head in check is not only a bonus, but a requirement unless you’ve competed many times and know your body in and out. Now for the training. I’ll just refer you to the Mountaindog workouts for some gut-busting muscle building guidelines. Women tend to think they need to do pump and toning with light weights to avoid getting too muscular. That’s not going to happen with testosterone levels 1/50th of a guy, and it’s even less likely on a diet. Then just to top that off, you do cardio like a long distance runner because you want to burn as much fat as possible. While lengthening the muscles by doing Pilates and Yoga. Sure. What you’re really doing is sending mixed messages to your muscles, and even though Oxygen magazine or the buff personal trainer at the gym tells you that confusing the muscles is a good thing, this strategy will have you spinning your skinny-fat, cellulite-ridden wheels forever. A planned and strategic change in certain variables will have a profound and positive effect, but trying to force your body adapt to what is essentially conflicting training goals is what I refer to as Jack of All Trades, Master of None. In simpler terms: Try to be good at everything and you will end up being beaten every time by the specialist. Crossfit is a perfect example of this fallacy, but I already pissed off the vegetarians earlier in the article, so I won’t go there. Today. Tell your body to build its tolerance to long and slow enduring miles via a properly applied long-distance running program and you will be a good marathon runner. Tell your body to build large muscles by lifting a sufficiently heavy load, sufficiently many times (sets and reps), sufficiently often (frequency) to make the muscle adapt and grow larger and stronger and you will be a good physique competitor. Tell your body to become faster and more explosive by doing short sprints with full recovery, low rep and explosive training with some strategic plyometrics and agility drills – and you will become a better track & field athlete, sprinter, fighter or dancer. So why do girlsthink they will end up like some sort of superhuman hybrid if they combine all these different types of training into one Perfect Program? Long, slow miles build endurance champions, but they tend to look completely different from sprinters or dancers, don’t you think? Because the former is telling their muscle to become more energetically efficient, i.e. smaller and with increased oxidative capacity, i.e. strengthening the “aerobic engine”. The latter requires muscles displaying highly powerful and explosive contractions, with a highly developed ATP-CP and glycolytic system which –incidentally -is a fantastic sink for incoming carbs. A typical workout for a sprinter is 10-15 repeats from 10-100 meters with full recovery (walking) of 2-3 minutes in between. A total distance of 2000-3000m/1.5miles.They don’t even diet but think of food (and especially carbs) as fuel – and a lot of them could probably step right up on a fitness contest stage and place in the top 5 with ease. Far from the 60+ minutes of treadmill or spinning classes done by 95% of girls in gyms around the world, and how many toned butts do you see there? Top Norwegian Track & Field athlete Christina Vukicevic Vs. The legendary long-distance champion Ingrid Kristiansen And I don’t even like lots running for most women. Due to biomechanics, faulty technique and overuse of high-tech running shoes (read: http://www.nytimes.com/2011/11/06/magazine/running-christopher-mcdougall.html?pagewanted=1&_r=1) injury rate statistics actually show that only 15-20% get away with it long-term. Funny how those 80-85% who end up hurt think they belong to that 15-20% of Mommy’s special snowflakes who don’t. Most of you probably put in hours of gym time every week to achievea leaner and more athletic looking physique, so why would you even begin to think that training like a middle- to long-distance runner would accomplish this somewhat rare feat? You see, it’s not all about the caloric burn, it’s about what stimuli your body is receiving and adapting to. Since the heart rate monitor is telling you that 30 minutes of cardio burnt 200kcals, and since a magazine article told you that low/moderate-intensity cardio burns the most fat (%age-wise at least), you should go for 1-2hrs sessions if you REALLY want to burn fat. Right? Wrong, and it’s actually been shown both in research and in real life that the female body can preferentially mobilize fat from the upper body and store them right back in their lower bodies with long duration moderate-intensity cardio. Also, this type of cardio directly inhibits muscle growth, so you’re basically sabotaging your Butt Blaster/Thigh Master efforts as well. But hey, if you really want to keep that skinny-fat ass and legs, stop reading now and forget everything I just told you. Sure, you may burn more fat DURING the session itself by doing low- and moderate intensity cardio, but what happens the remaining 22-23 hours of the day is of far more importance, don’t you think? There’s a reason why most long-term studies show high-intensity intervals to be superior for fat loss. Even if it’s mainly glycolytic in nature and burns less calories on an acute basis, it will effectively tell your body to refill muscle glycogen stores from the carbs you’re eating, while burning fat as fuel when you are resting and recovering. You can probably see where I’m going with this – I like interval based cardio, and especially so for women. With a caveat; and let me reiterate what I said earlier, women’s bodies are a complex survival machine. Cutting calories too much or doing too much activity will stop progress in its tracks, so don’t overdo the cardio aspect. You’re most likely already doing intense weight training 3-4+ days per week, which has a very similar neurological and biological impact and signaling effect as intervals, so stay on the conservative side and gradually build up your work capacity. My favorite types of cardio for women: 1. Sprint intervals. Start off with dynamic mobility work, followed by about 5 minutes of gradual warm-ups. Then it’s the sprint intervals: the next 5-15 minutes(start with 5 the first time out) you go hard (90-100% effort) for 5-15 seconds, easy for 30-60 seconds and repeat. End with a 10-15 minute cool-down (walking or easy jog) and stretching.Total duration for the whole session will be in the 20-30 minute range. Start with 1-2 sessions per week and increase up to a max of 2-3 sessions. And no, I don’t recommend Tabata intervals for most people. There are more interesting ways of killing yourself. Recommended activities for sprint intervals: hill or stair sprints, prowler/sled pushing or dragging, elliptical or rower set at high resistance, Airdyne bike. 2. Tempo intervals, where you go at a slightly lower intensity (around 70-80% of max) for 30-60 seconds, easy for 90-120 seconds, and repeat. This is a popular type of workout for sprinters to add training volume without overtaxing the fast and explosive type II fibers. I limit total duration to 20-30 minutes here, as well – and have an idea of what 100% is to you because when I say 70-80% speed/intensity that’s exactly where you need to be. Think elliptical, rower, Airdyne bike, skipping rope, swimming, barbell/dumbell/kettlebell complexes, and soft track or grass field running (with barefoot shoes). I don’t recommend longer 2-4 minute intervals for physique- or power and strength athletes, at all. 3. Long duration moderate intensity cardio is something I use in moderation, as you’ve probably picked up on earlier. Also, no lactate threshold training, stick to lower intensities if you insist on longer duration cardio sessions. For recovery purposes or if you’re sedentary during the day – a brisk walk for 30-60 minutes is great, and it can be done on a daily basis as long as you don’t exceed a heart rate of 130-140bpm. I sometimes recommend this option exclusively, meaning no intervals if you’re already doing 4-5 high volume weight training sessions, and trying to improve your legsize and strength. Adding lots of intervals to this would probably destroy you and I’ve seen it happen all too many times. Progress from 2-3 cardio sessions per week all the way up to a maximum of 4-6 sessions, of which sprint intervals no more than 2-3 days per week, and tempo intervals 2-4 days per week. Watch for signs of overtraining/overreaching and sub in brisk walking if your legs begin to flatten out and feel tired. Doing too much high-intensity work when your recovery is already compromised by a caloric deficit is a seriously stupid idea, so don’t. I’ll refer you to John for some serious Mountaindogtraining, forget about that “pump and tone” stuff and making your workouts into cardio sessions. The same stimulus which built the muscle will be the one maintaining it. Also consider the fact that women in general will do more reps at a given intensity than men due to neurological inefficiency, so do 5-8 rep training on a regular basis to keep strength levels up. Here’s a typical training week deep into contest prep, about 4 weeks from the competition date – and this ONLY an example, not a template to copy indiscriminantly: Monday: Morning: Tempo intervals, 5min warm-up, 30secs high intensity, 90secs low intensity for 20mins, 5 min cool-down. 30min total duration. . Afternoon: Shoulder pressing, side and bent laterals for shoulders, some triceps work Tuesday: Sprint intervals – 5 min warm-up, 10 x go hard for 10 secs, easy for 40 secs. Easy walking for 12 minutes.Total duration 25 minutes. Wednesday: Morning: 30min brisk walk Afternoon: Barbell or DB complex: 8 explosive reps each of Push Press, Front Squat, Bent Rows, Straight-Leg Deadlifts, Jump Squats or Burpees – moving directly from one exercise to the next. It’s a natural progression. Rest for 1 minute. Repeat the circuit 8 times. Thursday: 40min brisk walk in the morning. Afternoon: Lats and biceps Friday: Morning: Tempo intervals, same as Monday Afternoon: Chest, back – horizontal pulling focus (rows and deadlift variations) with some added glute/ham work. Saturday: 20-30 min brisk walk and easy mobility work or rest Sunday: 20-30min brisk walk in the morning (I occasionally have someone do sprint intervals on the same day as legs as it leaves more days for recovery) Afternoon: Legs So there you have it, my contest prep tips for female fitness and bikini competitors, based on 50% science, 50% experience, and 50% stuff I made up as I wrote it. Yeah, I know it adds up to 150% but don’t let my math skills get in the way of rethinking your old strategy and taking something useful away from this article. Borge A. Fagerli Coach MyRevolution Team Oslo, Norway [email protected]

hab wieder einmal den größten Fehler gemacht, bin hungrig einkaufen gegangen. als ich am Regal vorbeigegangen bin, konnte ich einfach nicht mehr. musste rein. nächsten 3 Tage jetzt sauber weiter. Hab mich mal mit meinem Trainingspartner kurz geschlossen, er hat mir dringend geraten, mein Fett hochzufahren. Du hast aber vollkommen recht. sehe es als Cheat meal und eher als was gutes für die Psyche anstatt als was schlechtes und fahre ganz normal weiter als wäre nie etwas gewesen! Ist besser so. Richtig schlimm fand ich cutten erst als man nach jeder Mahlzeit mehr Hunger hatte als davor und hungrig im Bett lag und nur an Essen dachte und von Essen geträumt hat, das war dann der Punkt wo ich abgebrochen habe (da kein wettkampf)

Heute Push Day in anderem Gym (selbe Kette allerdings) Preworkout 5 Eier 70g Zimmermann Bacon 240g Toskana Gemüse (fett reduzieren preworkout, kein Kokosöl, keine kerrygold heute um kcal zu sparen) Postworkout / Intraworkoutshake 30g Malto + 15g Dextrose 25g Whey Iso 5g Leucine 5g Glutamine Essen 2 Bananen halbe Dose Ananas (170g) 400g Reis 250g Huhn 13016 KJ (3109 kcal) Fett 81,6 g Kohlenhydrate 421,3 g Protein 176,3 g Push: Incline Benchpress - 62,5kg - 4x8-10 (denke heute 4x8 probieren und dann bei dem Gewicht bleiben) DB Benchpress - 30kg - 4x10-12 Arnold Press - 15kg - 3x15 Chestpress - 66 kg - 1x12 + Myoreps (evtl hier was anderes heute, wie Pushups an der Multipressenstange (für Stretch) + Flyes, da anderes Gym) Dips - 3-4x15-20 im Supersatz mit Rope Extensions + evtl Rear delts

ganz einfach... Prepphase bei CBL: Körper darauf trimmen Fett als Energiequelle zu verwenden Prepphase bei CNS: Körper darauf trimmen Fett als Energiequelle zu verwenden und Enzyme für die Umwandlung von KH in Fett verringern. CBL hat keine ketose, die KH werden nur nicht als Fett (theoretisch) eingespeichert da man GLUT 4 Rezeptoren nutzt... deshalb carbs nur nachdem Training. Sind zwei komplett unterschiedliche Sachen, sagt er aber auch dauernd in Podcasts.

vor meinem Autounfall war ich bei 36kg x8 bei DB Bench im Moment ist mir das Gewicht ansich nicht so wichtig und ich achte hier viel mehr auf die Form, mache ab und an Twist press anstatt Flat DB... Momentan 30kgx12 (nicht ans Limit gegangen, denke 14-15 sind im ersten Satz drin) @65kg BW

ist imho CBL wie es gemacht werden SOLLTE, deshalb kommen Kiefer und er so gut aus. Preworkout oder Intraworkout carbs bei krassem Volumenplan und nicht wirklich prallen Speichern (empfiehlt sogar Kiefer so (biojacked)) Coconut Oil, Grassfed Butter, Grassfed Beef, Free range organic eggs, Wild caught Salmon usw usw alles irgendwo in den Biojackeds zu hören oder in seinen Posts zu finden. großer Unterschied ... Meadows hat viel mehr protein drin meadows hat die Erfahrung Kiefer die Studien Kombiniert man deren Ansätze kann was großartiges entstehen Ich könnte allerdings offseason nicht nur Reis SüßKartoffeln und haferflocken essen, deshalb an OFF Days so clean und gesund wie nur irgend möglich und Preworkout ebenso.