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first day of 20% deload. it's going to be a much needed break. my bicep tendons have been screaming at me the past couple weeks. my shoulders haven't been much of a problem lately, which is a surprise.
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90,1 kg
Bugüne kadar kayıp: 53,6 kg.
Geriye kalan: 0 kg.
Diyet Takibi: Oldukça İyi.
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3881 kcal
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Yağ: 64,90g | Prot: 314,22g | Karb: 510,44g.
Kahvaltı: Dave's Killer Bread Boomin' Berry Organic Bagels, Optimum Nutrition Naturally Flavored Gold Standard 100% Whey - Chocolate, Barney Butter Bare Smooth Almond Butter, Quaker Old Fashioned Oats, Bananas, Ocean Spray 100% Juice Cranberry No Sugar Added, Coffee. Kahvaltı Sonrası: Green Giant Broccoli Slaw, Sanderson Farms Boneless Skinless Chicken Breast Fillets, Minute Instant White Rice. Öğle Yemeği: Birds Eye Normandy Blend Vegetables, Great Value Tilapia Skinless & Boneless Fillets, Ancient Harvest Quinoa Traditional. Akşam Yemeği Öncesi: Optimum Nutrition Naturally Flavored Gold Standard 100% Whey - Chocolate, Barney Butter Bare Smooth Almond Butter, Cream of Wheat Cream of Rice. Akşam Yemeği: Organicville Organic Marinara Pasta Sauce, Jennie-O 93% Lean Ground Turkey, Barilla Gluten Free Rotini. Aperatifler/Diğer: Dole Pineapple Tidbits in 100% Pineapple Juice (Container), Dymatize Nutrition Elite Casein - Cinnamon Bun, Chobani Nonfat Plain Greek Yogurt (150g), Quaker Rice Cakes - Caramel Corn, David Seeds All Natural Pumpkin Seeds. devamı için...
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Haftada 2,5 kg alıyor
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 Yorumlar
What's 20% deload mean Rick?
20 Kas 21 üye tarafından: Tai_1-9
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20% decrease in volume, lower RPE. It's like a light rest phase to give the body a break to heal up
20 Kas 21 üye tarafından: All_Pain_No_Gainz
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Thanks Rick. Make perfect sense, I just read an online article about this. I have no idea there is so much to learn about proper weightlifting 👍
21 Kas 21 üye tarafından: Tai_1-9
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There is alot or science behind it to absolutely maximize results. But just keeping it simple and sticking to the basics will take you a long way. Train heavy, eat well and sleep good at night. 💪🏻
21 Kas 21 üye tarafından: All_Pain_No_Gainz
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