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Ola Pessoal,

Sou novo aqui no forum, venho acompanhando a algum tempo em off já.

Li varios topicos e tem muitas duvidas!

Qual o melhor treino pra mim, bulking ou cutting?

Eu li li li e fiquei na duvida kkkkkkkkk

Vamos a alguns dados que poderão ajudar voces a me ajudarem kkkkkkk

IMC 34,2

Obesidade grau I

Massa gorda 37kg

Massa Magra70Kg

Massa Muscular 36Kg

Estou atras de um treino e uma dieta correta pra eu perder peso (barriga) primeiro e depois definir.

Quero chegar nos 90kg pra depois começar a definir o que acham?

http://www.hipertrofia.org/forum/topic/152781-qual-melhor-treino-dieta/

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É como se fosse um encolhimento invertido. Meu irmão falou que pega o sovaco. Há a possibilidade de pegar o trapézio ou de não pegar nada pela impossibilidade de execução.

http://www.hipertrofia.org/forum/topic/152733-esse-exercicio-existe-qual-musculo-pega/

beleza ! (y

Editado por Faabs
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Sovaco vasolidatado

sovaco inclinado

Einstein também seria zoado se colocasse a lei da relatividade no fórum.

Zoera.

Mas na moral, ajudem nesse enigma biomecânico.

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Vocês acham que eu exagerei muito? to com um peso na consciencia agora.. UDHAUDHAUDHAUHDAH

9:00 5 fatias de pao integral com atum,creme de ricota light e peito de peru + 1 banana + 200ml de leite desnatado

13:00 1 yakissoba médio + 1 esfiha de carne fechada + 4 bolas de sorvete de morango

18:00 1 X-tudo + 200ml de leite desnatado

21:00 4 fatias de pao integral com atum + creme de ricota light + 400ml de leite desnatado

23:00 1 pao frances + 1 fatia de presunto + 1 fatia de queijo mussarela

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#tutorial #comofaz

Explicando como ter oblíquos fodásticos:

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

Pra dificultar pode fazer um semi-círculo com as pernas juntas e estendidas, entendeu?

85n7tu.jpg

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Vocês acham que eu exagerei muito? to com um peso na consciencia agora.. UDHAUDHAUDHAUHDAH

9:00 5 fatias de pao integral com atum,creme de ricota light e peito de peru + 1 banana + 200ml de leite desnatado

13:00 1 yakissoba médio + 1 esfiha de carne fechada + 4 bolas de sorvete de morango

18:00 1 X-tudo + 200ml de leite desnatado

21:00 4 fatias de pao integral com atum + creme de ricota light + 400ml de leite desnatado

23:00 1 pao frances + 1 fatia de presunto + 1 fatia de queijo mussarela

algum problema com o meu topico? nao entendi :king_right:

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