Avaliação De Dieta - Cutting

[DJP 0]

Altura: 1,83m

Peso: 88 Kg

BF: 12%(de acordo com a nutricionista, mas acho q está em 15% + ou - )

Medidas:

Objetivo da dieta: Cutting

Idade: 16 anos

Treino: ABCD

OBS: Utilizo apenas BCAA no momento e faço AEJ 2x as vezes 3x na semana.

Queria que vcs olhassem a dieta, e me dessem sugestões =), lembrando que não faço uso de suplementos(apenas BCAA).=S

Editado Setembro 30, 2012 às 19:45 por DJP

[DJP 0]

ngm?

[DJP 0]

ngm pra avaliar? =/

[Ronan Souza Crisci 49]

Ceia igual a minha kkk

mas ae se seu objetivo e abaixa esse BF reduz ai seus carbo entre 70 , 80 gr diarias o resto esta boa a dieta

use 1g/kg de gordura tambem oque daria 88 de gordura por dia

abraço

[DJP 0]

entao, eu vou diminuindo os carbos pouco a pouco se necessario, gordura vou ver se aumento um pouco, vlw ae x)

[Orbion 17]

Achei boa, como o usuario acima disse, seria legal você reduzir um pouco mais os carbos, o que mais gostei nela foi o uso de suplementos quase que nulo

[MichelXCO 1]

Não tem como mandar um Whey no pós-treino não ??? e outra, se tiver como reduzir o carbo e aumentar a quantidade de proteína.

Além do mais, eu achei que uma dieta hipocalórica com -1114Kcal é muita coisa, tente deixar ao menos -500Kcal.

E além disso, adicione gorduras boas, como azeita extra-virgem, amendoim, castanha.

Espero ter ajudado.

Abrass

[Visitante usuario_deletado123]

Não tem como mandar um Whey no pós-treino não ??? e outra, se tiver como reduzir o carbo e aumentar a quantidade de proteína.

Além do mais, eu achei que uma dieta hipocalórica com -1114Kcal é muita coisa, tente deixar ao menos -500Kcal.

E além disso, adicione gorduras boas, como azeita extra-virgem, amendoim, castanha.

Espero ter ajudado.

Abrass

Vc não precisa de um shake pós treino de rápida absorção, pois a janela anabólica dura 24 horas.

As únicas coisas que concordo com vc são: aumentar a ingestão de goduras e diminuir o déficit.

Por Alan Aragon:

The postexercise "anabolic window" is a highly misused & abused concept (which I believe Layne agrees with). Preworkout nutrition all but cancels the urgency, unless you're an endurance athlete with multiple glycogen-depleting events in a single day. Getting down to brass tacks, a relatively recent study (Power et al. 2009) showed that a 45g dose of whey protein isolate takes appx 50 minutes to cause blood AA levels to peak. Resulting insulin levels, which peaked at 40 minutes after ingestion, remained at elevations known to max out the inhibition of muscle protein breakdown (15-30 mU/L) for 120 minutes after ingestion. This dose takes 3 hours for insulin & AA levels to return to baseline from the point of ingestion. The inclusion of carbs to this dose would cause AA & insulin levels to peak higher & stay elevated above baseline even longer.

So much for the anabolic peephole & the urgency to down AAs during your weight training workout; they are already seeping into circulation (& will continue to do so after your training bout is done). Even in the event that a preworkout meal is skipped, the anabolic effect of the postworkout meal is increased as a supercompensatory response (Deldicque et al, 2010). Moving on, another recent study (Staples et al, 2010) found that a substantial dose of carbohydrate (50g maltodextrin) added to 25g whey protein was unable to further increase postexercise net muscle protein balance compared to the protein dose without carbs. Again, this is not to say that adding carbs at this point is counterproductive, but it certainly doesn't support the idea that you must get your lightning-fast postexercise carb orgy for optimal results.

Estudos científicos:

nother common thing I hear... You MUST IMMEDIATELY take a fast-digesting protein, such as whey, prior to working out to stimulate the best gains.

http://www.ncbi.nlm....pubmed/21045172

This study showed that immediate responses to whey and casein ingestion were different... But the end result was the same. They both stimulated protein synthesis equally.

http://www.ncbi.nlm....pubmed/15570142

This study shows almost exactly the same thing. Both proteins caused equal protein synthesis.

These findings are only compounded by having solid pre workout nutrition. A quote by Alan Aragon states: "Properly done preworkout nutrition EASILY elevates insulin above and beyond the maximal threshold seen to inhibit muscle protein breakdown. This insulin elevation resulting from the preworkout meal can persist long after your resistance training bout is done. Therefore, thinking you need to spike anything is only the result of neglecting your preW nutrition"

Myth, again, DENIED! You do not need a fast-digesting protein immediately postworkout. Nor do you need ANY protein post workout provided you are not lifting in a fasted state.

Abraços

[MichelXCO 1]

Vc não precisa de um shake pós treino de rápida absorção, pois a janela anabólica dura 24 horas.

As únicas coisas que concordo com vc são: aumentar a ingestão de goduras e diminuir o déficit.

Por Alan Aragon:

The postexercise "anabolic window" is a highly misused & abused concept (which I believe Layne agrees with). Preworkout nutrition all but cancels the urgency, unless you're an endurance athlete with multiple glycogen-depleting events in a single day. Getting down to brass tacks, a relatively recent study (Power et al. 2009) showed that a 45g dose of whey protein isolate takes appx 50 minutes to cause blood AA levels to peak. Resulting insulin levels, which peaked at 40 minutes after ingestion, remained at elevations known to max out the inhibition of muscle protein breakdown (15-30 mU/L) for 120 minutes after ingestion. This dose takes 3 hours for insulin & AA levels to return to baseline from the point of ingestion. The inclusion of carbs to this dose would cause AA & insulin levels to peak higher & stay elevated above baseline even longer.

So much for the anabolic peephole & the urgency to down AAs during your weight training workout; they are already seeping into circulation (& will continue to do so after your training bout is done). Even in the event that a preworkout meal is skipped, the anabolic effect of the postworkout meal is increased as a supercompensatory response (Deldicque et al, 2010). Moving on, another recent study (Staples et al, 2010) found that a substantial dose of carbohydrate (50g maltodextrin) added to 25g whey protein was unable to further increase postexercise net muscle protein balance compared to the protein dose without carbs. Again, this is not to say that adding carbs at this point is counterproductive, but it certainly doesn't support the idea that you must get your lightning-fast postexercise carb orgy for optimal results.

Estudos científicos:

nother common thing I hear... You MUST IMMEDIATELY take a fast-digesting protein, such as whey, prior to working out to stimulate the best gains.

http://www.ncbi.nlm....pubmed/21045172

This study showed that immediate responses to whey and casein ingestion were different... But the end result was the same. They both stimulated protein synthesis equally.

http://www.ncbi.nlm....pubmed/15570142

This study shows almost exactly the same thing. Both proteins caused equal protein synthesis.

These findings are only compounded by having solid pre workout nutrition. A quote by Alan Aragon states: "Properly done preworkout nutrition EASILY elevates insulin above and beyond the maximal threshold seen to inhibit muscle protein breakdown. This insulin elevation resulting from the preworkout meal can persist long after your resistance training bout is done. Therefore, thinking you need to spike anything is only the result of neglecting your preW nutrition"

Myth, again, DENIED! You do not need a fast-digesting protein immediately postworkout. Nor do you need ANY protein post workout provided you are not lifting in a fasted state.

Abraços

Então, com isso que você falou, é besteira o consumo de Whey Protein pós-treino, seria melhor eu gastar meu dinheiro com Albumina no pós-treino, ou até nem tomar nenhum suplemento, apenas fazer uma refeição sólida legal.

Correto?

Abraços

[Visitante usuario_deletado123]

Então, com isso que você falou, é besteira o consumo de Whey Protein pós-treino, seria melhor eu gastar meu dinheiro com Albumina no pós-treino, ou até nem tomar nenhum suplemento, apenas fazer uma refeição sólida legal.

Correto?

Abraços

Sim, correto.

Na verdade não é errado tomar whey no pós treino, mas daria no mesmo se vc comesse qualquer outra fonte de proteína.

E se vc quiser tomar albumina no pós treino tome, isso não está errado.

Vc "pensa" que whey no pós está correto porque as indústrias de suplementos fazem muito marketing em cima disso induzindo a pessoa a comprar whey.

Espero que vc leia:

http://www.hipertrof...ra-vender-whey/

Artigo escrito por Alan Aragon, dizendo que vc não precisa de uma proteína de rápida absorção no pós treino, pois a janela anabólica dura 24 horas::

Por Alan Aragon:

The postexercise "anabolic window" is a highly misused & abused concept (which I believe Layne agrees with). Preworkout nutrition all but cancels the urgency, unless you're an endurance athlete with multiple glycogen-depleting events in a single day. Getting down to brass tacks, a relatively recent study (Power et al. 2009) showed that a 45g dose of whey protein isolate takes appx 50 minutes to cause blood AA levels to peak. Resulting insulin levels, which peaked at 40 minutes after ingestion, remained at elevations known to max out the inhibition of muscle protein breakdown (15-30 mU/L) for 120 minutes after ingestion. This dose takes 3 hours for insulin & AA levels to return to baseline from the point of ingestion. The inclusion of carbs to this dose would cause AA & insulin levels to peak higher & stay elevated above baseline even longer.

So much for the anabolic peephole & the urgency to down AAs during your weight training workout; they are already seeping into circulation (& will continue to do so after your training bout is done). Even in the event that a preworkout meal is skipped, the anabolic effect of the postworkout meal is increased as a supercompensatory response (Deldicque et al, 2010). Moving on, another recent study (Staples et al, 2010) found that a substantial dose of carbohydrate (50g maltodextrin) added to 25g whey protein was unable to further increase postexercise net muscle protein balance compared to the protein dose without carbs. Again, this is not to say that adding carbs at this point is counterproductive, but it certainly doesn't support the idea that you must get your lightning-fast postexercise carb orgy for optimal results.

Estudos científicos:

nother common thing I hear... You MUST IMMEDIATELY take a fast-digesting protein, such as whey, prior to working out to stimulate the best gains.

http://www.ncbi.nlm....pubmed/21045172

This study showed that immediate responses to whey and casein ingestion were different... But the end result was the same. They both stimulated protein synthesis equally.

http://www.ncbi.nlm....pubmed/15570142

This study shows almost exactly the same thing. Both proteins caused equal protein synthesis.

These findings are only compounded by having solid pre workout nutrition. A quote by Alan Aragon states: "Properly done preworkout nutrition EASILY elevates insulin above and beyond the maximal threshold seen to inhibit muscle protein breakdown. This insulin elevation resulting from the preworkout meal can persist long after your resistance training bout is done. Therefore, thinking you need to spike anything is only the result of neglecting your preW nutrition"

Myth, again, DENIED! You do not need a fast-digesting protein immediately postworkout. Nor do you need ANY protein post workout provided you are not lifting in a fasted state.

Espero mesmo que vc leia os artigos que te passei, e se abra a novas teorias.

Abraços

Editado Outubro 2, 2012 às 22:39 por Cido77