Heiko Kallbachin kuulumiset
- Keskustelun aloittaja Ruhl
- Aloitettu
- Liittynyt
- 19.4.2002
- Viestejä
- 508
Melko hardcorea tuo Heikon ruokaileminenkin. Syödään oikeastaan kokoajan ja vuorotellaan riisiä ja ananasta / kanaa ja vihanneksia.
- - - - - - -
Nutrition is the key to gain big muscles and have a sharp definition. Many athletes neglect the intake of "clean" calories, eating to much junk food or just not enough food. Basically your nutrition should consist of complex carbohydrates, good protein and a small amount of fat. Knowing that carbohydrates and protein have a different half-life in digestion I try to split the intake of them, allowing me to eat more and not feeling full the whole day.
After waking up I take vitamins and start breakfast. First 150g of oatmeal with orange juice. One hour later I eat rice with some ananas and drink a gainer [50%carbs, 50%protein]. About 50 minutes later I have 250-500g chicken breast and some vegetables.
After that I drive to the gym for my first session. Before starting to train I always take in aminos. Every 6 weeks I change from liquid to tablets. During training i have a maltodextrine drink for more energy and power. Immediately after training I have a big shake of maltodextrine, gainer and L-Glutamine and then rest for 30 minutes.
Next thing to eat is again rice with some ananas. After 45 minutes I move on to 250-300g chicken breast and vegetables. In the afternoon I have rice again, this time with low fat yoghurt and 45 minutes later 250-300g chickenbreast. When I'm in the offseason and only then it's time for some ice cream or once in a while fast food. But I always watch my bodyfat and don't let it go over 10%.
About 2 hours later it's again time for rice with ananas. When I'm in the week with 2 trainings sessions a day I now prepare for the second one. 30 minutes before I have my gainer, during training the maltodextrine and after all the "monstershake".
After this I eat every 30 minutes, either a small amount of rice or some chicken breast. This will last until I go to bed. At night a have a big shake of some whey protein. During the whole day I drink at least 5 liters of water.
- - - - - - -
Nutrition is the key to gain big muscles and have a sharp definition. Many athletes neglect the intake of "clean" calories, eating to much junk food or just not enough food. Basically your nutrition should consist of complex carbohydrates, good protein and a small amount of fat. Knowing that carbohydrates and protein have a different half-life in digestion I try to split the intake of them, allowing me to eat more and not feeling full the whole day.
After waking up I take vitamins and start breakfast. First 150g of oatmeal with orange juice. One hour later I eat rice with some ananas and drink a gainer [50%carbs, 50%protein]. About 50 minutes later I have 250-500g chicken breast and some vegetables.
After that I drive to the gym for my first session. Before starting to train I always take in aminos. Every 6 weeks I change from liquid to tablets. During training i have a maltodextrine drink for more energy and power. Immediately after training I have a big shake of maltodextrine, gainer and L-Glutamine and then rest for 30 minutes.
Next thing to eat is again rice with some ananas. After 45 minutes I move on to 250-300g chicken breast and vegetables. In the afternoon I have rice again, this time with low fat yoghurt and 45 minutes later 250-300g chickenbreast. When I'm in the offseason and only then it's time for some ice cream or once in a while fast food. But I always watch my bodyfat and don't let it go over 10%.
About 2 hours later it's again time for rice with ananas. When I'm in the week with 2 trainings sessions a day I now prepare for the second one. 30 minutes before I have my gainer, during training the maltodextrine and after all the "monstershake".
After this I eat every 30 minutes, either a small amount of rice or some chicken breast. This will last until I go to bed. At night a have a big shake of some whey protein. During the whole day I drink at least 5 liters of water.
- Liittynyt
- 20.5.2003
- Viestejä
- 1 589
Tässä kompastuin eMuulissa tällaseen vapaaohjelma-klippiin;
ed2k://|file|Heiko.Kallbach.mpg|75993092|89B541E1330CD6FC3A192242AC22AE0D|/
Kattokaa nyt tekin - noissa kohdissa missä se posettaa esim. hauikset takaa jne, noita sen taka-/sivudeltesejä. Eikö niissä ole jo ihan selvästi Syntholia? Sellaset oudot 'pussukat' jotka näyttää tietyissä kohdissa niiiiin epäluonnollisilta, se miten ne 'liikkuu' jne.
Edit: toivottavasti laitoin ton linkin oikein?
ed2k://|file|Heiko.Kallbach.mpg|75993092|89B541E1330CD6FC3A192242AC22AE0D|/
Kattokaa nyt tekin - noissa kohdissa missä se posettaa esim. hauikset takaa jne, noita sen taka-/sivudeltesejä. Eikö niissä ole jo ihan selvästi Syntholia? Sellaset oudot 'pussukat' jotka näyttää tietyissä kohdissa niiiiin epäluonnollisilta, se miten ne 'liikkuu' jne.
Edit: toivottavasti laitoin ton linkin oikein?
- Liittynyt
- 17.7.2002
- Viestejä
- 36 296