Sålangt i år har jeg lagt på meg en del, og det er desverre ikke bare muskler, så nå har jeg bestemt meg for å ‘deffe’ ganske kraftig de neste 5 ukene for å komme ned på et slankere nivå.
Her poster følger min plan, jeg har bestemt meg for å følge en fast spiseplan denne gangen, da jeg føler deg er enklest når jeg skal slanke meg såppas agressivt. Normalt har jeg dog ingen fast plan for hva jeg skal spise.
Tenkte også jeg skulle oppdatere litt om framgangen her underveis, men gidder ikke å gjøre det til noe stort prosjekt rent blogg-messig.
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-> Starter: 16/8 ’10
<- Ny vurdering tas når målvekt på 69 kg er nådd. Ca 20/8 (5 uker)
Startvekt: ca 75 kg.
Målvekt: 69 kg.
Målsetning: Deffing; Raskt ned til en fettprosent hvor six-pack er synlig, med minimalt muskeltap.
Kaloriinntak:
ca 1800 kalorier daglig.
+ ca 500 kalorier i drikke/snacks ukentlig.
Matplan:
Morgen: Kaffe og Grønn Té eller Dymetadrine Xtreme. – 0 kal
Formiddag: Kaffe og Grønn Té eller Dymetadrine Xtreme. – 0 kal
Trening: 1 frukt før, 2 scoops VP2, 1 frukt etter.
-> 360 kal – 52 g prot – 38 g karbs – 0 g fett.
– Dager uten trening: Frukt og VP2 erstattes av 1 boks Kesam Mager.
Lunch: 1/2 boks Makrell-i-tomat eller 1 (125g) laksefilét, 2 brødskiver (145g) Naturlig Sunt Bygg, 1 (125g) Tine Yoghurt Mild og Lett Naturell, 300 g bær, 500 g grønnsaker, 20 g linfrø eller 10 g nøtter.
-> 867 kal – 46 g prot – 98 g karbs – 32 g fett.
Middag: 2 (320g) filéter magert kjøtt/kylling, 10 g Olivenolje til steking, 500 g grønnsaker.
-> 573 kal – 82 g prot – 17 g karbs – 16 g fett
==
1800 kal
180 g prot (40 %)
155 g karbs (35 %)
50 g fett (25 %)
Kosttilskudd: AST-SS MultiPro 32x (AST-SS VP2 Whey Isolate, Dymetadrine Xtreme).
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