저의 루틴과 단백질양입니닷 ㅎ (영문으로 ㅎㅎ)

by 민스타 posted Jan 06, 2014

저의 루틴과 단백질양입니다 ㅎ

 Legs (squats, lunges, leg extensions, leg curls, leg press) 월

 Chest (bench press, flys, dips ,Machine) 화

 Back (pull-ups, rows, deadlifts, lat pull-downs, extension) 수

 Shoulders (Machine, military press, dumbbell raises, side laterals) 목

 Arms (ez-bar curls&extension, barbell curls&extension, dumbbell curls & extension Cable or Machine Curl & extension ) 금

 Abs (hanging leg raises, incline crunches) 주4일

 Cardio (for the heart) 아침마다

중간중간

하루단백질양공식입니다 ㅎ 예시 60kg

Step 1:

Take your body weight in pounds

Example: 132 lbs

Step 2:

Find your body fat % using one of the methods in Question #2

Example: 10% (which is 0.10 for the step below)

Step 3:

Take your body weight in pounds and subtract the % body fat

Example: 132 lbs – (132 x 0.10 = 30.45 lbs of fat) = 118.8 lbs of lean body weight

Step 4:

Take your lean body weight and multiply by 1.14

Example: 118.8 lbs x 1.14 = +-135.4g of protein a day

최소먹어야할 단백질이네요!!!!!

150g이상은 먹어줘야겟습니다

Step 5:

Divide your daily protein requirements by 5-6 meals and that is what your protein target is for each meal.

Example: 135/6 meals = 22.5g of protein per meal

민스타.

Grow & Shredded

먹는만큼 운동하자 빠샤~

« Prev 타나미실리 밤고구마가와쪄염

타나미실리 밤고구마가와쪄염 2014.03.25by 머슬민스타 〈

내일은 필히스클래식! Next »

내일은 필히스클래식! 2014.03.14by MZ민스타 〉

1 2 3 4 5 6 7 8 9 10

이 사이트를 나눔글꼴로 보기 위해서는
나눔글꼴을 설치해야 합니다.