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As irgi.
7 Nutrition Secrets for Great Abs
That leads us to nutrition. Many people say that
abdominals are made in the kitchen, not in the gym,
and theres a lot of truth to that. You can do thousands
of reps of ab work every week, but if your nutrition is
not in order, you can forget about getting a great set of
6-pack abs.
Here are my 7 nutrition secrets for great abs:
1. Eat about 15-20% below your calorie maintenance
level. If you use a more aggressive calorie deficit of
25-30%, then do not keep calories too low for too
long; increase your calories to maintenance or
maintenance +10-15% 1-2 days per week.
2. Spread your calories into 5-6 smaller meals instead
of 2-3 big ones. Be very conscious of portion size. If
you eat too much of anything (even healthy food),
you can say goodbye to your abs. Period.
3. Eat a source of complete, high quality lean protein
with each meal (egg whites, lean meat, fish, protein
powder, etc.)
4. Choose natural, complex carbs such as vegetables,
oatmeal, yams, potatoes, beans, brown rice and
whole grains. Start with approximately 50% of your
calories from natural carbs and reduce carbs slightly
(especially late in the day) if you are not losing fat.
5. Avoid refined, simple carbs that contain white flour
or white sugar.
6. Keep total fats low and saturated fats low. Aim for
20% of your total calories from fat (and no more
than 30%). A little bit of good fat like flaxseed oil,
fish fat, nuts and seeds, and so on, is better than a
no-fat diet. Essential fatty acids actually assist the
fat burning process.
7. Drink plenty of watera gallon a day is a good ballpark
to shoot for if you are physically active.
That leads us to nutrition. Many people say that
abdominals are made in the kitchen, not in the gym,
and theres a lot of truth to that. You can do thousands
of reps of ab work every week, but if your nutrition is
not in order, you can forget about getting a great set of
6-pack abs.
Here are my 7 nutrition secrets for great abs:
1. Eat about 15-20% below your calorie maintenance
level. If you use a more aggressive calorie deficit of
25-30%, then do not keep calories too low for too
long; increase your calories to maintenance or
maintenance +10-15% 1-2 days per week.
2. Spread your calories into 5-6 smaller meals instead
of 2-3 big ones. Be very conscious of portion size. If
you eat too much of anything (even healthy food),
you can say goodbye to your abs. Period.
3. Eat a source of complete, high quality lean protein
with each meal (egg whites, lean meat, fish, protein
powder, etc.)
4. Choose natural, complex carbs such as vegetables,
oatmeal, yams, potatoes, beans, brown rice and
whole grains. Start with approximately 50% of your
calories from natural carbs and reduce carbs slightly
(especially late in the day) if you are not losing fat.
5. Avoid refined, simple carbs that contain white flour
or white sugar.
6. Keep total fats low and saturated fats low. Aim for
20% of your total calories from fat (and no more
than 30%). A little bit of good fat like flaxseed oil,
fish fat, nuts and seeds, and so on, is better than a
no-fat diet. Essential fatty acids actually assist the
fat burning process.
7. Drink plenty of watera gallon a day is a good ballpark
to shoot for if you are physically active.
Vau kaip cia sustrai 
QUOTE(Laukinė prerija @ 2013 05 12, 01:01)
7 Nutrition Secrets for Great Abs
That leads us to nutrition. Many people say that
abdominals are made in the kitchen, not in the gym,
and theres a lot of truth to that. You can do thousands
of reps of ab work every week, but if your nutrition is
not in order, you can forget about getting a great set of
6-pack abs.
Here are my 7 nutrition secrets for great abs:
1. Eat about 15-20% below your calorie maintenance
level. If you use a more aggressive calorie deficit of
25-30%, then do not keep calories too low for too
long; increase your calories to maintenance or
maintenance +10-15% 1-2 days per week.
2. Spread your calories into 5-6 smaller meals instead
of 2-3 big ones. Be very conscious of portion size. If
you eat too much of anything (even healthy food),
you can say goodbye to your abs. Period.
3. Eat a source of complete, high quality lean protein
with each meal (egg whites, lean meat, fish, protein
powder, etc.)
4. Choose natural, complex carbs such as vegetables,
oatmeal, yams, potatoes, beans, brown rice and
whole grains. Start with approximately 50% of your
calories from natural carbs and reduce carbs slightly
(especially late in the day) if you are not losing fat.
5. Avoid refined, simple carbs that contain white flour
or white sugar.
6. Keep total fats low and saturated fats low. Aim for
20% of your total calories from fat (and no more
than 30%). A little bit of good fat like flaxseed oil,
fish fat, nuts and seeds, and so on, is better than a
no-fat diet. Essential fatty acids actually assist the
fat burning process.
7. Drink plenty of watera gallon a day is a good ballpark
to shoot for if you are physically active.
That leads us to nutrition. Many people say that
abdominals are made in the kitchen, not in the gym,
and theres a lot of truth to that. You can do thousands
of reps of ab work every week, but if your nutrition is
not in order, you can forget about getting a great set of
6-pack abs.
Here are my 7 nutrition secrets for great abs:
1. Eat about 15-20% below your calorie maintenance
level. If you use a more aggressive calorie deficit of
25-30%, then do not keep calories too low for too
long; increase your calories to maintenance or
maintenance +10-15% 1-2 days per week.
2. Spread your calories into 5-6 smaller meals instead
of 2-3 big ones. Be very conscious of portion size. If
you eat too much of anything (even healthy food),
you can say goodbye to your abs. Period.
3. Eat a source of complete, high quality lean protein
with each meal (egg whites, lean meat, fish, protein
powder, etc.)
4. Choose natural, complex carbs such as vegetables,
oatmeal, yams, potatoes, beans, brown rice and
whole grains. Start with approximately 50% of your
calories from natural carbs and reduce carbs slightly
(especially late in the day) if you are not losing fat.
5. Avoid refined, simple carbs that contain white flour
or white sugar.
6. Keep total fats low and saturated fats low. Aim for
20% of your total calories from fat (and no more
than 30%). A little bit of good fat like flaxseed oil,
fish fat, nuts and seeds, and so on, is better than a
no-fat diet. Essential fatty acids actually assist the
fat burning process.
7. Drink plenty of watera gallon a day is a good ballpark
to shoot for if you are physically active.
tikra teisybe, kad reikia labai maista prisiziuret, jei tik sociau pavalgau iskart viskas ant pilvuko matos... tuoj maudymuku sezonas, reikia susiimt
Prisivalgiau, tuoj sprogsiu 
Man iškilo klausimas, ar jūs sportuojate pavalgiusios?
Man iškilo klausimas, ar jūs sportuojate pavalgiusios?
QUOTE(Emixsit @ 2013 05 13, 19:47)
Prisivalgiau, tuoj sprogsiu
Man iškilo klausimas, ar jūs sportuojate pavalgiusios?
Man iškilo klausimas, ar jūs sportuojate pavalgiusios?
Griežtai ne, turi praeiti dvi valandos po rimto patiekalo, valanda po mažesnio patiekalo, žinoma, dar ir individualiai priklauso.
QUOTE(Laukinė prerija @ 2013 05 13, 20:23)
Griežtai ne, turi praeiti dvi valandos po rimto patiekalo, valanda po mažesnio patiekalo, žinoma, dar ir individualiai priklauso.
Aišku,dėkui
Gali badaut kiek nori,bet tikrai graziu formu be sporto neisgausi. Bet pripazystu maistas laaaaaaabai svarbus 
QUOTE(Laukinė prerija @ 2013 05 13, 20:23)
Griežtai ne, turi praeiti dvi valandos po rimto patiekalo, valanda po mažesnio patiekalo, žinoma, dar ir individualiai priklauso.
Po sporto irgi minimum valandą nevalgyti, taip?
Sveikos 
Atsizymiu uz kelias dienas
Uzsiknisus su diplominiu tai truputi apleidus buvau sporta bet jau kelias dienas vel i trasa gryztu 
Atsizymiu uz kelias dienas
Uzsiknisus su diplominiu tai truputi apleidus buvau sporta
bet jau kelias dienas vel i trasa gryztu
QUOTE(meyle @ 2013 05 16, 08:53)
Po sporto irgi minimum valandą nevalgyti, taip?
na po sporto dar valandą kūnas aktyviai degina kalorijas, yra įvairių nuomonių, ar nori sukelti kalorijų deficitą ar nori pamaitinti raumenis,
http://goaskalice.co...-after-exercise
