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Eccentric/Excentric/Negatives - När en muskel sträcker ut sig. T.ex. Bänkpress när man lyfter vikten mot bröstet.
Isometric/isometrisk - När man muskeln inte ändrar längd under träning. Statiskt träning. T.ex. plankan.
Deff macros:
1500 kalorier/dag
180g protein/dag - 720 kalorier från protein - 360 kalorier från 3 shakes, kalorier från , 105 kalorier från 1,5-1,75dl kvarg
40g fett/dag - 360 kalorier från fett - 1,25 avokado (4,5g protein, 32g fett, 18g kolhydrater)
105g kolhydrater/dag - 420 kalorier från kolhydrater - 142 kalorier från kokt havregryn, 267 kalorier från ris, 31 kalorier från broccoli (
Kolhydrater har 4 gram kalorier på 1 gram kolhydrat
Protein har 4 gram kalorier på 1 gram protein
Fett har 9 gram kalorier på 1 gram fett
frukost - mellanmål - lunch - mellanmål- middag - pre workout - post workout - innan säng TOT= 1500kal
315kal 245kal 190kal 120kal 190 130kal 190kal 120kal
gröt(71),protein(120),avocado(125) - protein,avocado - ris(90),kyckling(95/100) - protein(120) - som lunchen - gröt, äpple(70) - som lunchen - cassein
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