KaySea: Powerlifter新手日记 (Off Season: Sheiko #29)

KaySea

quan880801 发表于 10-12-2013 09:52 AM
fasting 时可以饮用0 calories drinks..example: green tea, black coffee, water, L carnitine, bcaa... ...

Fasting 时不建议饮用bcaa/amino acids。。
因为amino acids 合成变成protein, 如果在fasting期间摄取bcaa,也就好像摄取protein,所以technically就不在fasting了。。

BCAA amino acid leucine 跟 IF 是冲突的，因为大脑用blood leucine levels 为一种指示来告诉身体是否摄取食物。。
所以说摄取leucine，会导致大脑告诉身体不是在fasting状态，那么fasting带来的好处就会被减少。。

不过，在fasted training时，bcaa是可以摄取的。。也是因为在锻炼时，大多数是sippping on bcaas, 而不是一大堆下去。。


以上回复也是回给 @kychua001   

还有，有力没力，是看回你的total calories intake。。如果前一晚/fasting前的calories摄取足够的话，是没问题的。。

Jason0296

KaySea 发表于 10-12-2013 11:56 PM
Fasting 时不建议饮用bcaa/amino acids。。
因为amino acids 合成变成protein, 如果在fasting期间摄取bc ...

不好意思 恕小弟无知 请问下什么是fasting

KaySea

Jason0296 发表于 11-12-2013 01:56 AM
不好意思 恕小弟无知 请问下什么是fasting

Intermittent Fasting (IF)
详情:
http://www.t-nation.com/free_online_article/most_recent/john_berardis_great_fasting_experiment

quan880801

Jason0296 发表于 11-12-2013 01:56 AM
不好意思 恕小弟无知 请问下什么是fasting

http://www.leangains.com/

天浪星-简

KaySea 发表于 10-12-2013 11:56 PM
Fasting 时不建议饮用bcaa/amino acids。。
因为amino acids 合成变成protein, 如果在fasting期间摄取bc ...

现在通常是bcaa ，amino大部分是跟着whey 了 ......
有些人喜欢amino for before，bcaa for after，
比较精神，没那么疲劳 ....

XiaoBenZhu

Support support xD

KaySea

Training:

Cycle 1, Week 1, Day 2, Wednesday - 11/12/2013

Deadlift + Lower Body

Warm Up: Defranco  Agile 8

Core Lift: Deadlift, 3 sets of 5
65%, 90kg x 5
75%, 105kg x 5
85%, 120kg x 8

Assistance Lift:
Squat, 5 sets of 10
Back Extension, 5 sets of 15
Leg Extension, BFR x 4 sets

Nutrition:
PWO Meal:
Chicken patty, beef patty, eggs, chocolate fuark pop tarts, mcvities biscuit, 1644kcals, 155c 111p 64f

kychua001

KaySea 发表于 10-12-2013 11:56 PM
Fasting 时不建议饮用bcaa/amino acids。。
因为amino acids 合成变成protein, 如果在fasting期间摄取bc ...

oo ...  只能说你好有毅力... 是我顶不顺 ><...

KaySea

Training: Mobility Drill, Conditioning, Stretching - 12/12/2013

Nutrition: Chicken patty, beef patty, eggs, mcvities biscuit, 1588kcals, 72c 136p 84f

KaySea

Training:

Cycle 1, Week 1, Day 3, Friday - 13/12/2013

Bench Press + Upper Body

Warm Up: Defranco Agile 8

Core Lift: Bench Press, 3 sets of 5
65%, 50kg x 5 reps
75%, 57.5kg x 5 reps
85%, 62.5kg x 10 reps

Assistance Lift:
Pull Up, 5 sets of 10
Incline Dumbbell Press, 5 sets of 10
Dumbbell Curl, BFR x 4 sets
Resistance Band Tricep Extension, BFR x4 sets
Face Pull, 5 sets of 10

Nutrition:
PWO Meal:
Chicken patty, beef patty, eggs, wall's hershey's ice cream, 1599kcals, 124c 98p 79f

牛奶大侠

adonis belt 出来 liao ...
这个状态应该时超级赛亚状态！

KaySea

Training:

Cycle 1, Week 1, Day 4, Saturday - 14/12/2013

Squat + Lower Body

Warm Up: Defranco Agile 8

Core Lift: Squat, 3 sets of 5

65%, 77.5kg x 5 reps
75%, 90kg x 5 reps
85%, 102.5kg x 6 reps

Assistance Lift:
Deadlift, 5 sets of 10
Back Extension, 5 sets of 15
Leg Extension, BFR x 4 sets

Nutrition:
去sushi zanmai吃，没有算。。。



去sports expo捞回来的。。。

不过不是我一个人的，三个人的堆在一起...

在sports expo的感想是，"do i even lift?"

XiaoBenZhu

KaySea 发表于 14-12-2013 03:49 PM
Training:

Cycle 1, Week 1, Day 4, Saturday - 14/12/2013

imba.. so many samples. xD..
各个都好大只， 有被刺激到。   feeling motivated。

KaySea

Training:

Cycle 1, Week 2, Day 1, Monday - 16/12/2013

Overhead Press + Upper Body

Core Lift: Overhead Press, 3 sets of 3
70%, 27.5kg x 5 reps
80%, 32.5kg x 5 reps
90%, 35kg x 8 reps

Assistance Lift:
Incline Dumbbell Press, 5 sets of 10
Dumbbell Row, 5 sets of 10
Dumbbell Curl, BFR x 4 sets
Rope Extension, BFR x 4 sets
Face Pull, 5 sets of 10

Nutrition:
PWO Meal:
Brown Rice, Brocolli, Salmon, Chicken Patty, Beef Patty, Eggs, Mcvities Biscuits, 1621kcals, 102c 139p 73f

KaySea

XiaoBenZhu 发表于 16-12-2013 04:31 PM
imba.. so many samples. xD..
各个都好大只， 有被刺激到。   feeling motivated。

pattern, 有一大部分的samples是你的叻。。

eat CLEN
TREN hard
TEST yourself
DBOLish your goals
GHet huge
keep husSLIN
WINny it all

ANAVAR give up

呵呵呵呵呵！

KaySea

Training: Mobility Drill + Conditioning + Stretching - 17/12/2013

Nutrition:
PWO Meal: Chicken patty, beef patty, eggs, mcvities biscuits, 1653kcals, 109c 122p 81f

KaySea

Training:

Cycle 1, Week 2, Day 2, Wednesday - 18/12/2013

Deadlift + Lower Body

Core Lift: Deadlift, 3 sets of 3
70%, 100kg x 3 reps
80%, 112.5kg x 3 reps
90%, 125kg x 6 reps

Assitance Lift:
Squat, 5 sets of 10
Back Extension, 5 sets of 15
Leg Extension, BFR x 4 sets

Nutrition:
PWO Meal: Chicken wrap, chicken patty, beef patty, mcvities biscuits: 1659kcals, 98c 157p 71f

KaySea

Training:

Cycle 1, Week 2, Day 3, Friday - 20/12/2013

Bench Press + Upper Body

Core Lift: Bench Press, 3 sets of 3
70%, 52.5kg x 3reps
80%, 60kg x 3reps
90%, 67.5kg x 8reps

Assistance Lift:
Pull Up, 5 sets of 10
Reverse Grip Incline Barbell Press, 5 sets of 10
Dumbbell Curl, BFR x 4 sets
Tricep Extension, BFR x 4 sets
Face Pull, 5 sets of 10

Nutrition:
PWO Meal: Beef spaghetti, chicken patty, beef patty, eggs, twix bar:
1663kcals, 83c 137p 87f


有谁已经堕入这种无尽的循环了？



flexible dieting is the key..

XiaoBenZhu

KaySea 发表于 16-12-2013 09:32 PM
pattern, 有一大部分的samples是你的叻。。

eat CLEN

Seriously??@@

这么有文采哦。每句的内涵都不同。。  很赞哦 ！。。 哈哈。

KaySea

Training:

Cycle 1, Week 2, Day 4, Friday - 21/12/2013

Squat + Lower Body

Core Lift: Squat, 3 sets of 3
70%, 85kg x 3 reps
80%, 95kg x 3 reps
90%, 107.5kg x 5 reps

Assistance Lift:
Deadlift, 5 sets of 10
Back Extension, 5 sets of 15
Leg Extension, BFR x 4 sets
Standing Calf Raise, 3 sets of 100

Nutrition:
PWO Meal: 1652kcals, 114c 110p 84f