Dag voeding supplementen

Maandag 2500 cal fish oil / flax oil / MCT

60% carb vitamine/mineralen
25% eiwit 3 x 200 mg caffeine
15% fat
Dag voeding supplementen
Dinsdag 1280 cal fish oil / MCT
20% koolhydraten vitamine/mineralen
2,5 g/kg eiwit 3 x 200 mg caffeine
20-40 gr vet vitamine E 800iu
4 maaltijden zink 50 mg
Dag voeding supplementen
Woensdag 1280 cal fish oil / flax oil / MCT
20% koolhydraten vitamine/mineralen
2,5 g/kg eiwit 3 x 200 mg caffeine
20-40 gr vet vitamine E 800iu
4 maaltijden zink 50 mg
Dag voeding supplementen
donderdag 1280 cal fish oil / flax oil / MCT
20% koolhydraten vitamine/mineralen
2,5 g/kg eiwit 3 x 200 mg caffeine
20-40 gr vet vitamine E 800iu
4 maaltijden zink 50 mg
Dag voeding supplementen
vrijdag AM 900 cal fish oil / flax oil / MCT
20% koolhydraten vitamine/mineralen
2,5 g/kg eiwit 2 x 200 mg caffeine
20-40 gr vet vitamine E 800iu
4 maaltijden zink 50 mg
Dag voeding supplementen
vrijdag PM 1000 gr koolhydraten 24 h 30 min voor workout
na workout: 25-30 gr carbs
150 gr koolhydraten 15 gr whey
50 gr eiwit 5 gr creatine
5 gr creatine caffeine 200 mg
L-tyrosine 1-3 g
Dag voeding supplementen
Zaterdag rest van 1000 gr koolhydraten fish oil / flax oil / MCT
2,5 g/kg eiwit vitamine/mineralen
50 gr vet 20 gr creatine
6 maaltijden
Dag voeding supplementen
Zondag 2500 cal fish oil / flax oil / MCT
60% carb vitamine/mineralen
25% eiwit 30 min voor workout
15% fat 25-30 gr carbs
15 gr whey
5 gr creatine
200 mg caffeine
1-3 gr tyrosine
tijdens workout
30 gr carbs
post workout
carbs + whey
training cardio
rust rust

training cardio
15-20 reps full body option 30-60 minutes
60% max
60 - 90 sec rust
10-12 sets bodypart

training cardio
15-20 reps full body option 30-60 minutes
60% max
60 - 90 sec rust
10-12 sets bodypart

training cardio
rust option 30-60 minutes

training cardio
no

training cardio
6-12 reps full body no
70-85% max
60 - 120 sec rust
20 sets total

training cardio
rust no

training cardio
3-6 reps full body no
2-3 sets bodypart
120 sec rust
supersets
Training dinsdag
Squat 3 x 15
Ball leg curl 3 x 15
Calf raise 3 x 15
Bench press 3 x 15
Inverted row 3 x 15
Biceps curl 2 x 15
Triceps extension 2 x 15

Training woensdag
Squat 3 x 15
Ball leg curl 3 x 15
Calf raise 3 x 15
Incline bench press 3 x 15
chin-up 3 x 15
Lateral raise 2 x 15
Biceps curl 2 x 15
Triceps extension 2 x 15

Training vrijdag
Squat 2 x 6-12
Ball leg curl 2 x 6-12
Lunges 2 x 6-12
Calf raise 3 x 6-12
bench press 2 x 6-12
chin-up 2 x 6-12
inverted row 2 x 6-12
Lateral raise 2 x 6-12
Biceps curl 2 x 6-12
Triceps extension 2 x 6-12

Training zondag
superset squat 3 x 3-6
superset calf raise 3 x 3-6
superset bench press 3 x 3-6
superset chin up 3 x 3-6
superset incline bench press 2 x 3-6
superset rows 2 x 3-6
Deadlift 3 x 3-6
Shoulder press 3 x 3-6
superset biceps curl 2 x 3-6
superset Triceps extension 2 x 3-6