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Je onderhoud was toch 3200 dan zit je volgens mij nou bijna 1000 cal daaronder dat is wel veel heb je kans op spierverlies in de voedingstickies staat volgens mij 3 tot 500 cal onder onderhoud etenComment
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me post workout en me avond zitten er nog niet bij maar dit is de volledige schema:
05:30
Banana + Protein shake
07:00
100 gram oat + 50 gram protein + water
10:00
4 slices of bread with chicken breast
13:00
250 gram chicken + brown rice + vegatables
16:00
4 slices of bread with chicken breast
17:00
Training
18:30
Post workout ( 50 gram protein + banana )
19:00
dinner ( everyday different )
21:00
250 gram quark
Totals:
Cal 2.611 Carbs: 264 fat:42Comment
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Safety bar squat:
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- 82.5kg 6x
- 82.5kg 7x
Deficit wide grip SL DL:
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Safety bar goodmorning:
- 62.5kg 12x
1 sec paused safety bar squat:
- 91kg 2x
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Antwoord op Naruto's logTraining C
Pin zercher squat:
- 63.5kg 2x6
Safety bar back extension:
- 35kg 4x
- 20kg 15x
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