znaci da radim kardio izmedju dvije doze ili to nije bitno?

a ja cu opet kuru clenom hehhee  em jeftino em vise sprzim mast nego sagorevacem ... hehehe

Ne znam šta je to ali ako je ono o čemu si pisao: "psiha mi u kurcu a kurac u raspadu", želim ti svu sreću. 

HVALA !

Zanimaju me sve vjezbe za ovaj dio tijela(prepone)... Mislim na ovo sto sam obiljezio na slici:   

Iskljucivo kucne vjezbe...

bf mora da bude izpod 10% znaci .. kardio i donji trbusnjaci i sredjena ishrana ...

a evo malo razonode (BILDER U POKUSAJU)

Bf? Aha, imas li neki izvor odakle mogu pogedati sve vjezbe za donje trbusnjake da napravim jedan dobar program?

bf - body fat

Kad bi mi iko pomogao oko liste za kvalitetniju ishranu, bio bih mu zahvalan... Da mi kaze sta da izbacim od ishrane, a sta da koristim... Treba mi masa, ali to ne zelim da dobijam sa nekom "Junk Food", pa bih volio neko u to da me uputi da sastavim jelovnik i da se pobrinem za namirnice. Da mi pomognete oko toga, kad da doruckujem, rucam i veceram, i valjaju li uzine itd...

Pa brate, prvo moras da kazes sta jedes da bi znali ljudi da ti kazu sta da izbacis iz ishrane. Izbacis sve sto ima masti za pocetak, i jedes samo hranu bogatu proteinima. (kratko i jednostavno  ) Evo neka kratka lista kolko grama proteina sadrzi neka od namirnica. Za detaljniju ishranu ostavljam to ovim upucenijim osobama 

Beef

    Hamburger patty, 4 oz – 28 grams protein
    Steak, 6 oz – 42 grams
    Most cuts of beef – 7 grams of protein per ounce

Chicken

    Chicken breast, 3.5 oz - 30 grams protein
    Chicken thigh – 10 grams (for average size)
    Drumstick – 11 grams
    Wing – 6 grams
    Chicken meat, cooked, 4 oz – 35 grams

Fish

    Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
    Tuna, 6 oz can - 40 grams of protein

Pork

    Pork chop, average - 22 grams protein
    Pork loin or tenderloin, 4 oz – 29 grams
    Ham, 3 oz serving – 19 grams
    Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
    Bacon, 1 slice – 3 grams
    Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

    Egg, large - 6 grams protein
    Milk, 1 cup - 8 grams
    Cottage cheese, ½ cup - 15 grams
    Yogurt, 1 cup – usually 8-12 grams, check label
    Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
    Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
    Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)

    Tofu, ½ cup 20 grams protein
    Tofu, 1 oz, 2.3 grams
    Soy milk, 1 cup - 6 -10 grams
    Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
    Soy beans, ½ cup cooked – 14 grams protein
    Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

    Peanut butter, 2 Tablespoons - 8 grams protein
    Almonds, ¼ cup – 8 grams
    Peanuts, ¼ cup – 9 grams
    Cashews, ¼ cup – 5 grams
    Pecans, ¼ cup – 2.5 grams
    Sunflower seeds, ¼ cup – 6 grams
    Pumpkin seeds, ¼ cup – 8 grams
    Flax seeds – ¼ cup – 8 grams