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Ugis 184, Svoris 80, mano mitybos lentele, ka siulitumet pakeist/patobulint.

Sveiki, man 23, stangike kilnoju apie pora menesiu, pries tai lankiau kasy kazkur ~5 metus.
Ugis mano 184 cm; Svoris 80 kg. Speju man reiktu dar kokia 5-6 kg svorio ant ranku, krutines, peciu. Kojos pilvas, nugara puse velnio

turiu klausimuka biski apie mityba ir sportavima. Esme tokia i stangine einu jau apie 2+ men pradzioje meginau susikurti savo stangines plana, bet man rodos jis nevykes gavos nesenai radau internete toki plana:


Monday –
• Three sets of squats.  Do 20 reps, 15 reps, and then 12 reps.
• Three sets of stiff-legged deadlifts. Do 20 reps, 15 reps, and 12 reps.
• Two sets of calf raises. Do 20 reps, 15 reps, and 12 reps.
• Two sets of arm curls. Do 12 reps and 10 reps.

Tuesday –
• Rest or cardio.

Wednesday –
• Two sets of weighted forward-leaning dips. Do 12 reps and 10 reps.
• Two sets of incline dumbbell presses. Do 12 reps and 10 reps.
• Two sets of lateral raises. Do 12 reps and 10 reps.
• Two sets of overhead dumbbell presses. Do 12 reps and 10 reps.
• Two sets of weighted sit-ups. Do 20 reps and 15 reps.

Thursday –
• Rest or cardio.

Friday –
• Three sets of deadlifts. Do 12 reps, 10 reps, and 8 reps.
• Two sets of weighted chin-ups. Do 12 reps and 10 reps.
• Two sets of weighted pull-ups. Do 12 reps and 10 reps.
• Two sets of dumbbell rows. Do 12 reps and 10 reps.
• Two sets of bent-over lateral raises. Do 12 reps and 10 reps.


Padariau pirmadienio ir treciadienio pratimus, (pirma karta sia savaite) vos parsivilkau namo.. Kojos, peciai, nugara skauda, rodos  net nevaiksciojau 2 menesius is vis i stangine, kiekviena diena stanginei maximum 1 val. Pagrindinis mano prioritetas sustiprinti raumenis, isryskinti, bei numest nuo pilvo 1kg nu max 1.5 kg. Pridedu pirsta prie pilvo jauciasi raumuo tiesiog reik isryskint.
Pilvui geriausi pratimai ka as girdejau yra - cardio, dabar as pirmadieni, antradieni, ketvirtadieni ir penktadieni, ryte prabegu krosiuka dar? Ar tai yra gerai? Ar ne per daug nuvarginu raumenis ir sirdy? Kaip butu efektyviausia daryt?

Gerai dabar klausimas apie mityba, valgau koses ivairias, vista, zuvy, jautiena, varske, pieno produktai, plius  whey protein'as 2 kart per diena kiekviena karta puse litro pieno/vandens ir 1 plastmasinis saukstas proteino kur buna proteino dezese, dazniausiai geriu kai tik atsikeliu, ir poto po 30 min darau pusrycius ir paskui po trenkes arba apie 4-5 vakaro, nu vot mazdaug tokia mano mityba, ar galima valgyti sriubas karts nuo karto (be bulviu ar makaronu)? Dar klausimas ar gerti sviezia kiausini patariama ar ne?  Beje vartoju dar vitaminus ir zuvies taukus. Miegu daug.