voedingsschema

[Den07085]

hallo

alweer een tijdje bezig om een goed schema in elkaar te zetten
ik heb gemerkt dat de meningen wel verdeeld zijn op t forum heb veel gelezen
en heb veel naar andere schema,s gekeken
mijn doel is meer massa minder vet

reacties zijn welkom

[emilio75]

Wat is je vraag?

[Den07085]

wou weten of mijn schema goed was zo
alleen kan hem niet meer toevoegen heb ik dan al te vaak bestanden geupload?

[emilio75]

Zou kunnen, er zit een limiet aan. Plaats hem anders in tekst.

[Den07085]

oke


Gegevens:zelf invullen:kcal per dagHarris-BenedictKatch-McArdleLeeftijd26Lengte (cm)186BMR2043kcal1979kcalTotale lichaamsgewicht (kg)89,3Onderhoudsniveau3166kcal3068kcalVetpercentage16,6%Cutten2849kcal2761kcalVVMBitmap Bitmap Bitmap 74,5Bulken3483kcal3375kcalActiviteitsfactor1,55Target100%3000kcalgramgram p/mHarris-Benedict methode toepassen als je het vetpercentage niet weetKoolhydraten45%1356kcal33957Katch-McArdle methode toepassen als je het vetpercentage wel weetEiwitten30%894kcal22437Vetten25%750kcal8314
en mijn voeding

06.00u 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%18%26%4%09.00u (2)[IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image008.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image009.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image006.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image010.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image011.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG]90890g190836242775g1161317211stuk6011404123el480120341stuk2264121810000010-000010-0000totaal639257527energie %16%47%37%11.00u (3)[IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image012.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG]2233stuk2462101810000010-00001000010-000010-000010-000010-0000totaal24621018energie %34%0%66%13.00u 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(5)[IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image008.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image016.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG]90890g190836264025g162741310-000010-000010-000000000totaal352144115energie %16%46%38%16.00u Pre-WO (6)[IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image005.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG]92640g1043240Alleen op trainings10-0000dagen10-000010-000010-0000totaal1043240energie %86%12%2%18.00u Post-WO (7)[IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image017.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image018.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image019.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG]3200g170537059100g1152203800200g4866010-000010-000010-000010-000010-0000totaal33333433energie %40%52%8%21.00u (8)[IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image020.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG][IMG]file:///C:/Users/DENNIS~1/AppData/Local/Temp/msohtmlclip1/01/clip_image002.gif[/IMG]479500g2804917010-000010-000010-000010-000010-000010-000010-000023.00u SLAPENtotaal28049170energie %75%25%0%TOTAAL3267277306112VERSCHIL TOTAAL-TARGET (GRAMMEN)54-3328TOTAALCAL111012251004VERSCHIL TOTAAL-TARGET (CALORIEËN)216-131254TOTAAL%33%37%30%

[Den07085]

oeps ff opnieuw nu ff tikken

[Den07085]

leeftijd 26
lengte 1:86
tottaal lichaamsgewicht:89,3
vet%:16.6
vvm:74,5
activiteits factoor :1,55

onderhoudsnivau 3166

dit is wat ik nu kwa kcal,e,k,v heb

kcal 3267
eiwit 277
koolydraten 306
vet 112

is dit goed voor mijn stats?

of raad je wat anders aan?

[emilio75]

Volgens mij kloppen je totalen aardig. Als je training klopt zou je moeten groeien. Wel even goed in de gaten houden hoe je hier op reageert. De berekening van je onderhoud is maar een richtlijn, dus goed de spiegel en de weegschaal in de gaten houden.

[Den07085]

mmm oke dan thanx ik doe full bodytraining

ma:squat 3x8
bent over row 3x8
bench press 3x8
pull down 3x8
militaire press 3x8
barbell curl 2x8
push down 2x8

di:kwartier buikspier

wo:squat 3x8
bent over row 3x8
bench press 3x8
pull down 3x8
militaire press 3x8
barbell curl 2x8
push down 2x8

do:kwartier buikspier

vrij:squat 3x8
bent over row 3x8
bench press 3x8
pull down 3x8
militaire press 3x8
barbell curl 2x8
push down 2x8

ik train alles zo zwaar mogelijk maar wel dat ik 8 mooie herhalingen kan maken
na elke training voel ik mijn spieren goed en na elke training op ma,wo,vr doe ik nog 20 min hardlopen met mijn hardslag op 152 mijn hardslag per sec is 66

zou dit een goed plaatje zijn zo om een beer te worden

[emilio75]

Waarom dat buikspier kwartier? Is waarschijnlijk meer op spieruithoudingvermogen gericht denk ik? Niet echt ideaal voor groei denk ik.

[Den07085]

nou ja ik doe kwartier buikspier thuis gewoon op de grond een aantal oefeningen. omdat in de sportschool het buikspier apparaat 9 van de 10x bezet is. en heb op dit forum gelezen dat buikspier kwartier getraind moet worden om een goed resultaat te krijgen

[emilio75]

Ah okay! Dacht dat het het buikspierkwartiertje op de sportschool was ofzo.

Gewoon een paar oefeningen voor je buikspieren is prima hoor, maar je pakt ze ook al wel met je compounds. De regel dat het perse een kwartier moet zijn komt mij vreemd voor, lijkt me een beetje onzin. Kwaad kan het naar mijn idee niet.

Gewoon lekker aan de slag met je schemaatje de komende maanden, je kunt er voorlopig wel even mee vooruit. Als je wat verder bent is het waarschijnlijk een goed idee om naar een split te gaan, maar dat duurt nog wel even.

Succes!

[Den07085]

Oké thanx emillio voor alle info ik ga aan de gang en hou de weegschaal goed in de gaten

Gr. Den