How To Build Body Like Ryan Reynolds? Kako zgraditi Body Kot Ryan Reynolds?

Holy Protein Shake. Sveti Protein Shake. That last photo, looks like he has only 3-5% body fat. To je zadnja fotografija, izgleda, da je samo 3-5% telesne maščobe. His delts really shrunk the most. Njegova delts pošteno skrčil najbolj.

great tips.. velik opiti .. ;-) ;-)

Wow, so thats how he did it. Vau, tako da to kako je to naredil. I couldn't believe the first time i saw him in Blade Trinity, wondered if it was really the same guy from 2 guys, a girl and a pizza place and Van Wilder Nisem mogel verjeti, ko sem prvič videla v Blade Trinity, spraševal, če je bila res isti tip iz 2 guys, dekle in pizza mesto in Van Wilder

nice tips and nice abs. lepo nasvete in lepo abs.

One thing about abs, does one with flabby stomach, have to keep doing the abs exercise and do cardio to slowly reduce the fat and only this way will help? Ena stvar abs, ali eno z Mlitav želodec, morali vztrajati početje abs vadbe in delati kardio počasi zmanjšujejo maščobe in le tako bo pomagalo?

I have not had much weight training lately, apart from doing body combat and the light sit up and push up during the conditioning track. Nisem imel veliko težo v zadnjem času usposabljanja, razen početje telesa boj in svetlobo sedi in zvišujejo času kondicioniranja skladbo. I lost weight mostly on my arms, but abs wise its less. Izgubil sem težo predvsem na mojih rokah, pa abs modro svojo manj.

I did body combat minimum 3 times a week and can be up to 5 times max a week. Jaz sem telo proti najmanj 3-krat na teden in se lahko do 5-krat na teden max. The other days are rest day, and 1 day for swimming. Drugi dnevi so dan počitka, ter 1 dan za kopanje.

Combat: mon, wed, sat OR mon, wed, fri, sat, sun. Combat: pon, sre, sat ALI pon, sre, pet, sob, ned.
swim: thursday Plavati: četrtek
tuesday: break torek: break

So far I only able to maintain my weight and my waist size is slowly decreasing. Doslej sem le lahko ohranila svoj teže in svoj obseg pasu se počasi zmanjšuje. But the fat in stomach and waist at the back has gone nowhere. Toda maščobe v želodcu in pas na zadnji odšla nikamor.

Any tips? Vsi nasveti? :) Thanks. :) Hvala.

umm, great inspiration! umm, velik navdih! i have been working out for some time, but haven't been pushing myself.. imam been ki dela izvajajo nekaj časa, vendar niso bili potiskanja sebe ..

tks for sharing. TKS za skupno rabo.

=) =)

Great tips MUN, thanks. Velik opiti Mun, hvala. He still looks hot either ways bulky build or slimmer look :). Še vedno izgleda vroče ali kako zgraditi ali zajetno vitkejši videz:). Any girl you can think of and show us her tips too? Vsako dekle, lahko si misliš, in pokaži nam jo tudi nasvete?

Madonna mama! Madonna mama! wow larger than life eh? wow večji od življenja kaj? Great! Odličen! I am looking forward to read about her Mun, amazing body at her age, I also think its due to her diet as well find out the lot for us please, thanks Mun. Veselim brati o njej Mun, neverjetno organa na njeno starost, tudi jaz mislim, da ji za njeno ustrezno prehrano kot tudi izvedeli veliko za nas, prosim, hvala Mun.

Hi Mun, Halo Mun,

Thanks. Hvala. So, perhaps I should add 2-3 sessions of weight training on other days when I do not do Body Combat classes? Torej, morda bi moral dodati 2-3 sej mase usposabljanja za druge dneve, ko ne naredim Body Combat razrede?

Mon, wed, sat, sun – body combat Pon, sre, sob, ned - organ, boj proti
Tues, thurs, fri – weight (+swim on thurs) Tor, čet, pet - masa (+ kopanje na čet)

Hope to loose more weight and tone up better. Upam, da izgubi teže in bolj tone gor bolje. Keep up the good job. Keep up dobro delo.

I wonder: Where did you get this information? Zanima me: Kje si dobil te informacije? And also, do you happen to know his before and after stats? In prav tako, pa se zgodi, da svoje znanje pred in po statistika? Because I typed the diet info into fitday, and he was obviously eating less calories than he was burning. Ker sem tipkal prehrane info v fitday, in je bil očitno jeste manj kalorij, kot je bil gori. So, in my opinion he must have lost at least some weight doing that program. Torej, po mojem mnenju mora imeti vsaj izgubil nekaj teže tem, da je program.

Hey Surfnux, Hej kipenje morja,

In the past I used to do aerobic training 6-7 times a week, and found my fat % (I use a fat % scale) was not shifting. V preteklosti sem se ukvarjala aerobne usposabljanje 6-7 krat tedensko, in našel moj maščobe% (I uporabite maščobe lestvico%) ni bil premik. I tried this for nearly 1 year. Poskušal sem te za skoraj 1 leto.

When I switched completely to weights workouts (5 times a week), my fat % dropped and has stayed that way – it worked : ) Ko sem popolnoma preklopi vadbo z utežmi (5-krat na teden), moje maščobe% zmanjšal in se je zadrževala na ta način - to obdelan:)

Of course, you can try a mix between the two, but I just went straight for the weights. Seveda, lahko poskusite mešanico med obema, vendar sem šel naravnost za uteži.

And Mun, I agree with your no carbs after 8pm. In Mun se strinjam z vašimi brez ogljikovih hidratov po 8. I have always noticed that if I don't have a carb snack after dinner, that my fat % is easy to control with exercise. Vedno sem opazil, da če nimam carb prigrizek po večerji, da je moj% maščobe je lažje nadzorovati z izvajanjem. So everyone, take notice of this tip : ) Torej vsi, da obvestilo o tej tip:)

when you eat so much eeg i believe everypeople can like Ryan Reynolds. ko jeste toliko EEG jaz verjamem everypeople lahko kot Ryan Reynolds. am i wrong? se motim?

and don't forget, most importantly the cycle of deca! in ne pozabi, kar je najpomembneje ciklus deca!

“He lifted heavy weight to build the mass. "Dvignil težke teže graditi maso. Therefore, it is the typical 8 to 12 repetitions per set.” Zato je tipično 8-12 ponovitev na set. "

You're kidding right? Ti si hecaš kajne? Heavy weights is not 8 to 12 reps. Težka uteži ni 8-12 rips. Heavy weights is 5 reps or less. Težka uteži je 5 rips ali manj. It's a shame people think they're going “heavy” doing 3-4 sets of 10 reps. To je sramota ljudje mislijo, da boš "težka" početje 3-4 sklopov 10 rips. Go HEAVY and do 5 sets of 5 reps. Pojdi HEAVY in do 5 sklopov 5 rips. If you haven't done it before, you'll be amazed how much faster your muscles grow. Če tega še niso storile, da prej, boste presenečeni, koliko vaše mišice hitreje rastejo.

Sorry Frank, 8-12 reps is the best amount to build bulk muscle mass. Žal Frank, 8-12 rips je najboljši znesek za izgradnjo mišične mase v razsutem stanju. Doing less reps than that is best for building STRENGTH, not mass. Narediti manj rips, kot da je najboljša za izgradnjo moči, ne pa mase. The other very important thing, of course, is mixing up your workout routine every few weeks and doing different exercises at different tempos. Druga zelo pomembna stvar, seveda, je mešanje gor vaš vaja vsakdanji vsakih nekaj tednov in delaš različne vaje na različnih tempos.

A stronger muscle = a bigger muscle. Močnejše mišice = večje mišice. You're perpetuating a standard myth about weightlifting, except you actually have the myth backwards. Ti si ohranjanja standard mita o uteži, razen tebe dejansko imajo mit nazaj. The myth goes that higher reps and lower weight will help build definition and lower reps and higher weights will build mass. Mit goes, da bodo višje rips in manjše telesne mase pomaga graditi opredelitev in nižjih in višjih rips uteži bo gradil maso. The fact is that heavy weights, the kind that requires fewer reps because it's not physically possible for you to do that much weight at 8-12 reps, will build strength and size (which should be obvious because if your muscles are getting stronger, they're getting bigger). Dejstvo je, da so težke uteži, vrsta, ki zahteva manj rips, saj je fizično ne morete storiti veliko, da je teža pri 8-12 rips, bo gradil moči in velikosti (ki bi morala biti očitna, saj, če vaše mišice postajajo močnejši, so "ponovno postaja večja). Definition is added by reducing your body fat. Opredelitev je bil dodan z zmanjšanjem telesne maščobe. Higher reps that you are recommending are better for muscle endurance. Višje rips, da ste se priporoča bolj za mišično vzdržljivost. So I stand by what I said (and 15 years of experience), if you want to get big and strong, go HEAVY. Zato sem mirno, kar sem rekel (in 15 let izkušenj), če hočeš biti velik in močan, pojdi HEAVY.

“A stronger muscle = a bigger muscle.” "Močnejše mišice = večje mišice."

My stats say otherwise. Moja statistika pravi drugače. I'm “scrawny”, I'm significantly stronger than 2 months ago when I started according to written down stats of what I could do then and what I can do now and my measurements. Jaz sem "Vitek", da sem precej večji kot 2 meseca nazaj, ko sem začel v skladu z zapisanimi statistika o tem, kaj lahko delam takrat in kaj lahko storim zdaj in moje meritve. Some area's have gotten bigger, some have gotten smaller. Nekatera območja so gotten večji, nekateri so gotten manjše. In general I can lift twice the weight I was capable of lifting when I started, which has not translated into an increase in size in a few area's Na splošno sem lahko dvigalo mase dvakrat sem bil lahko odpravi, ko sem začel, ki ni prevedena v povečanje velikosti nekaj območja

hey there, ive been working out for almost a year now. Hej, ive been ki dela za skoraj leto zdaj. i've gained muscle as i was comparing previous photos to the recent one. sem pridobil mišice, kot sem bil prejšnji primerjali fotografije nedavno enega. however, my arms doesnt look defined at all. Vendar, moje roke doesnt si opredeljen. especially my delts, it looks as if ive bigger biceps and tricpes compared to my delts.is this due to my eating plan or my workout plan? še posebej mi delts, je videti, kot da ive večji biceps in tricpes v primerjavi z mojim delts.is to zaradi mojega prehranjevanja načrt ali moj načrt vaja? any advice pls? vsak nasvet pls?

whatever moron thinks that the heavier you lift is when you gain more muscle your ignorant of that which you speak… hypertrophy phase which is 8-12 reps is the phase in which you gain the most muscle. karkoli bedak misli, da boste težje dvigalo, ko ste pridobili več mišic vaše vedela za to, kar govorite ... hipertrofijo fazi, ki je 8-12 rips je faza, v kateri ste pridobili najbolj mišice. 4 to 6 is for strength gains… not mass and or muscle gains retard 4-6 je za moč dobičkov ... ne maso in dobičke ali mišice retard
go ahead google it… youll feel like you should…stupid daj to ... google youll se počutim kot neumna, morate ...

and again ryan put on weight took creatine ate right blah blah blah but as far as toning reducing the carbs, same 1g/pr lb. (protein) and doing reps of 12- 20 which will show definition, taking a low strength fat burner then whenever you plan to show the results take a diaretic everyday for a week because this alters the bodies water concentration in certain areas… again showing even more definition … Ryan took diaretics the whole week of the movie shoot so obviously they work well Ryan in ponovno dal na maso je kreatin pojedel pravico blah blah blah, ampak kolikor je toning zmanjševanju ogljikovih hidratov, enako 1g/pr lb (beljakovine) in tem rips od 12 - 20, ki bo pokazal, opredelitev, pri čemer nizka moč maščobe gorilnika nato kadarkoli vi nameravate prikazati rezultate lahko diaretic vsakodnevno za teden dni, saj to spreminja koncentracija vodnih teles na nekaterih področjih ... spet kaže še bolj definicija ... Ryan je diaretics cel teden od filma poganjka tako očitno delajo dobro

Here you go, particularly pay attention to myth #1. Izvoli, še posebej bodite pozorni na mit # 1. Don't know who Chad Waterbury is? Ne vem kdo je Čad Waterbury? Didn't think so… google him. Si ne mislim tako ... google njega. Check out his credentials. Preverite veljavnost njegovega mandata. What are yours? Kaj so tvoje?

http://www.t-nation.com/readArticle.do?id=459889 http://www.t-nation.com/readArticle.do?id=459889

And you think 20 reps is what makes definition? In misliš, da 20 rips je tisto, kar naredi opredelitev? Wrong. Narobe. Losing fat… that's what makes definition. Izguba maščobe ... to je tisto, kar opredelitev.

Oh, and you might want to refrain from the name calling. Oh, in boste morda želeli, da se vzdržijo ime kliče. It doesn't make anyone sound intelligent. To ne pomeni, da kdorkoli zvok inteligentni.

im not taking sides, but frank if you look at the reference from the page you list youll see that its from 1993…and if you know anything about the gym and health you would know it the information on it is always changing im ne ob strani, ampak odkrito, če pogledate v referenčni stran, ki jo s seznama youll videti, da je njena od leta 1993 ... in če veš kaj o telovadba in zdravja ste vedeli, da bi informacije o njem je vedno spreminja

so im going to agree with lance paul and kw da im bo se strinjajo s sulico in Paul kw

The reference you're looking at was for myth #3. Referenčna iščete je bil za mit # 3. The article was posted on 10/10/02. Članek je bil objavljen na 10/10/02. See Videti http://www.t-nation.com/newchives.jsp?y=2002 http://www.t-nation.com/newchives.jsp?y=2002 . . And the myths are still valid today. In so miti veljavni še danes.

Ever seen the guys on “World's Strongest Man”? Ste kdaj videli guys na "World's Strongest Man"? They're HUGE. Oni ogromen. We're talking 300+ pounds on some of them. Govorimo + 300 funtov na nekatere od njih. Have a look at them: Oglejte si jih: http://images.google.com/images?hl=en&q=world%27s+strongest+man&btnG=Search+Images&gbv=2 http://images.google.com/images?hl=en&q=world% 27s + + najmočnejši človek & btnG = Search + Images & gbv = 2 . . Obviously, they lift for strength. Očitno je, da dvigalo za moč. According to the people here, they shouldn't be that muscular, just strong. Po mnenju ljudi tukaj, ne bi bilo treba, da je mišičast, prav tako močna.

well honestly at this point im looking to get more strength out of my muscles and less mass because frankly im 15 and since iv started working out my arms have gotten huge but i cant really bench as much as you think i would be able to Iskreno tudi na tej točki im videti da bi dobili več moči iz moje mišice in manj maso, ker odkrito im 15 in od iv začeli delovati iz moje roke so gotten veliko, ampak jaz pošteno vekanje klopi toliko, kot misliš, da jaz bi lahko

I don't know about any references. Ne vem, o vseh referenc. I used to do 12-15 reps, it got me strong, but my muscles were not increasing in size. Sem rabil storiti 12-15 rips, da si me močno, toda moje mišice niso bile večje velikosti. I moved to 8 reps and I got bigger. Sem se preselil v 8 rips in imam večji. That's from personal experience. To je iz osebnih izkušenj.

I'm going to believe the first person that posts a photo of his body (with or without face). Bom verjeti, da je prva oseba, delovna mesta fotografijo njegovega telesa (z ali brez obraza). Armchair commenting is no use.. Fotelj komentiranju se ne uporabi ..

Hey guys…this is really urgent. Hej fantje ... to je res nujno. im in need of a good delts workout. im, ki potrebuje dobrega vaja delts. i still do not see splits on my arms or in other words great definition with size.. jaz še vedno ne vidim razdeli na mojih rokah, ali z drugimi besedami, velik opredelitev z velikostjo .. any workout comments? koli vaja komentar? do help me out.. to pomoč mi jasno .. thanks peeps !! hvala peeps!

What about cardio? Kaj pa kardio? If I follow this workout and diet plan should I do a lot of cardio now or should I wait until the trim down stage? Če sem slediti temu načrt vadbe in prehrane je treba storiti veliko kardio zdaj ali moram čakati do trim navzdol fazi?

I think cardio is good for being over all healthy and fit, but its really no way to loose weight Mislim, da kardio je dobro za to, da več kot vse zdrave in primerne, vendar pa nikakor ni res, da izgubi teže

If you want to loose weight then you have to do it in a way that you burn more calories than you intake and you have to find a way to speed up your metabolism. Če želite, da izgubi teže potem morate to storiti na način, ki ste spali več kalorij, kot ste vi vnosa in najti način za pospešitev vaš metabolizem. you can do this buy weight training. lahko to kupite usposabljanja teže. when you work out initially you dont burn many calories, but it has an after affect of burning calories that lasts for hours. ko delo, ki je najprej vi dont gorijo veliko kalorij, vendar je po vplivajo na kurjenje kalorij, ki traja ure in ure. not only that it creates more muscle and each extra pound of muscle you gain your body burns an extra 50 calories a day. ne samo, da se ustvarja več mišic in vsak dodatni funt mišice boste pridobili svoje telo opekline dodatnih 50 kalorij dnevno.

i learned all this from reading a book called the abs diet sem se naučila vse to iz branju knjige imenovano abs prehrana
this book really shouldn't be called a diet book because it tells you how your body works and how/why things are bad for you and tells you how to loose weight and get healthier. te knjige res ne bi smeli prehrana knjige, saj vam pove, kako vaše telo deluje in kako / zakaj so stvari slabo za vas in vam pove, kako izgubljati težo in se zdravo. and yes i know i sound like im endorsing the book but it really is a good piece of literature to read none the less. in ja vem, da zveni kot im podprl knjigo, vendar pa je res dober kos literature, da se glasi nič manj.

Hi Frank, KW & others Hi Frank, KW & others

I just stumbled over this blog and couldn't help but comment. Jaz šele spotikljaj čez to blog in ne more pomagati, ampak komentar.
You all have good arguments (and very entertaining). Vi imate dobre argumente (in zelo zabavno). So I thought i'd include mine. Pa sem mislil, da sem vključujejo rudnik. MUSCLES CANNOT COUNT! Mišice CAN'T COUNT! so (depending what you want to achieve) the heavier you lift the less reps you will be able to complete, therefore the muscles will grow acordingly, ie heavier weights= less reps and your muscles will grow to acomidate to the amount of weight being lifted. da (odvisno od tega, kaj želite doseči), težje boste dvigalo manj rips boste mogli dokončati, zato se bo rast mišic, zato to težje uteži = manj rips in mišice, da se bo povečala acomidate do zneska mase se dvigujejo . this works both ways, lighter weights= more reps and smaller muscle growth. ta deluje v obe smeri, lažje uteži = več rips in manjše rasti mišic. As for definition this is entirely up to the amount of body fat you have on your body. Kot je za opredelitev tega je povsem do zneska telesne maščobe imate v telesu. Personally I would rather lift heavy weights 8-10 reps, once I hit 10 reps I know it's time to increase the weight. Osebno bi raje dvigalo težke uteži 8-10 rips, ko sem udaril 10 rips Vem, da je čas za povečanje teže. You could use the 5 rep max, but don't you think if you were lifting the same weight and doing 8-10 reps you would be much stronger? Lahko uporabite 5 max rep, pa se vam ne zdi, če ste bili odpravo enako težo in delaš 8-10 rips vam bo močnejši? It may take a little longer to get there but the results I think would be much better. To lahko traja malo dlje priti do rezultatov, vendar mislim, da bi bilo veliko bolje. Let me know your thoughts. Naj mi tvoje misli.

Happy lifting! Happy dvigovanje!

Hey some guy, Hej nekega tipa,

Thanks for your 2 cents. Hvala za 2 centa. But Frank and KW seems as adamant of their answers as you are. Toda Frank in KW, kot se zdi pomembno, svoje odgovore kot ti. There surely has to be a difference between heavy weights/low reps and lights weights/high reps. Ni gotovo je, da se razlika med težkimi utežmi / nizko rips in luči teže / visoko rips. But of course some exercise is better than no exercise. Seveda nekateri vaja je boljša od nobene vaje. The original question is, which is the best method for getting stronger and which is better for growing mass. Originalno vprašanje je, kateri je najboljši način za pridobivanje, ki je močnejši in bolje za vse večje mase.

In any case, like I said.. V vsakem primeru, kot sem rekel .. all these armchair postulations have no more credibility than 2 ah peks talking in a kopitiam, unless anyone has followed one method and can post their photo to prove it! vsi ti fotelj postulations nima več kredibilnosti kot 2 Ah peks govorim v kopitiam, razen če ima kdo sledil en način in lahko objavljajo svoje fotografije, da dokaže, da! :D : D

wait..i dont get his breakfast thing. počakaj .. jaz dont zaslužiti svoj zajtrk stvar. do we mix all that or what? mix bomo vse to ali kaj?

Syke: You can, but don't have to. Syke: Lahko, ne pa da. Can lightly cook the eggs in a pan, then have the almond butter & oatmeal separate. Ali lahko rahlo kuhamo jajca v ponev, nato pa so mandljev maslo, ovseno kašo in ločeno. Or can mix the egg into oatmeal also. Ali lahko premešamo jajce tudi v ovseno kašo. Both ways are pretty bland though. Obe možnosti sta precej bland četudi. Usually I add a teaspoon of sugar, or some banana on top. Ponavadi dodam žličko sladkorja, ali nekaj banan na vrhu.

Did he do abs every single day before every workout? Je pa abs vsak dan pred vsako vadbo? That's what I got from it anyways. To je tisto, kar sem dobil od njega nekako. Anyone know? Anyone know?

hey can any 1 suggest me how 2 increase height? hej lahko vsak 1, kažejo, mi, kako povečati višino 2?
my mom is 5 ft 6 inches dad is 5 ft 9 inches im jut 5 ft 8 inches n im 19 yrs old.. moja mama je 5 ft 6 palcev oče je 5 ft 9 palcev im Stršiti 5 ft 8 palcev n im 19 let star ..
pls suggest me some effective measures 2 increase my height.suggest me a diet as well som workouts…. pls predlagamo mi nekaj učinkovitih ukrepov, 2 povečali svoj height.suggest me prehrano kot tudi som vaja ....

Ok i just did a home body fat % test and it said i have 7% body fat, now i have about an inch or 2 of fat on my stomach and a lil layer of fat on my pecks, i weight 182, have a weist size of 33 inches and hip size or 34 inches, fore arm of 12 inches and a wrist of 7 inches. Ok jaz šele did domov telesne maščobe% test in je rekel imam 7% telesne maščobe, zdaj imam približno 2 cm ali maščobe na mojem trebuhu in lil plast maščobe na mojem pecks, i teže 182, so weist velikosti 33 palcev in kolka ali velikosti 34 palcev, zato veja 12 palcev in zapestja od 7 cm. is this accurate, becuase i want to get a 6 pack and a defined chest as soon as possible je to točno, ker hočem zaslužiti 6 paket je opredeljena v prsih in v najkrajšem možnem času

Please, and suggestions? Prosim, in predloge?

Mun seems to be missing.. Mun se zdi, da manjka .. or ignoring the comments aahahahaha ali neupoštevanje pripomb aahahahaha

Dere: 7%?? DERE: 7%? That's very low. To je zelo nizka. You have almost the same fat percentage as Michael Jordan. Imate skoraj enak odstotek maščobe kot Michael Jordan. You should not have a layer of fat on your chest if that's accurate. Ne bi smela plast maščobe na prsih, če je to točni. Normal males have maybe 10-15% fat. Normalni moški so morda 10-15% maščob. Females have 15-20% fat. Samice imajo 15-20% maščob. Right now, according to my basic scale, I have 20% fat :( So I have 1-2″ of fat around my waist :( Zdaj, glede na moje osnovno lestvico, imam 20% maščob: (Torej, imam 1-2 "maščobe okoli mojega pasu: (

I'm guessing your fat percentage is around 15-20%. Im 'ugibati vaš odstotek maščobe je okoli 15-20%.

The only accurate way to measure is in a lab where they immerse you in a tank of water. Samo natančen način za merjenje je v laboratoriju, kjer so si jo potopimo v rezervoar vode. All other methods is only an approximation. Vse druge metode, je le približek. How did you measure yours? Kako ste ukrep tvoje?

In any case, you don't have to worry about the fat percentage.. V vsakem primeru, vam ni treba skrbeti za odstotek maščobe .. If like me you don't have a six-pack yet.. Če, kot sem jaz nimate šest-pack še .. you're not there! ne boš tam! :D Up your gym time, watch your diet. : D Do svojega časa, telovadba, pazi na prehrano. And if you get there before I do, lemme know how :D In če prideš tja, preden mi, lemme veš kako: D

hey guys, does this mean that we shud be doing abs everyday (on workout days of course) ?? hey guys, ali to pomeni, da smo se shud tem abs vsakdanji (na vaja dni seveda)? and also bout the intake of carbs. in tudi bout vnos ogljikovih hidratov. if im looking to build muscle mass and have a lean body, carb intake shud be alot or less? če im ki je videti za izgradnjo mišične mase in se pusti telesni, Carb vnos shud biti veliko ali manj? i mean im eating like 120g of protein a day which i think is sufficient. Mislim im prehranjevanja kot 120g beljakovin na dan, kar mislim je dovolj. do gimme some comment here please. do gimme nekatere pripombe tukaj prosim. thanks much. hvala veliko.

Mun, Mun,
Just thought you should know, I've linked this entry on my blog. Samo mislil, da ste morali vedeti, sem povezan ta vpis na mojem blogu. Thought it was very interesting and I've made it an official goal of mine to try and accomplish something similar. Misel je bila zelo zanimiva in sem na to uradno moj cilj, da bo poskusila izpolniti nekaj podobnega.

_HC _HC

I'm lacking that kind of discipline right now. Jaz sem brez te vrste discipline prav zdaj. I've really hit a rut in my workout. Res sem udaril rut v svoj vaja. I need to find a workout partner and get serious about improving my physique. Moram najti partnerja in vaja postane resen kako izboljšati svoj physique. I'll start tomorrow, maybe. Jaz bom začela jutri, mogoče. Just kidding. Samo hecam se. Great post. Super post.

I just want to say i think FRANK is right when it comes to building mass with high weight low reps. Hočem reči, da mislim FRANK je prav, ko gre za izgradnjo mase z veliko težo nizko rips. it just makes sense. to šele pomožen čut. plus everything ive read about it says FRANK is right so its just not my opinion. plus ive prebrati vse o tem pravi, FRANK je prav tako svoj šele ni moje mnenje. That article frank gave was a perfect example, ive heard numerous times of olympic athletes doing high reps low weight! Ta člen frank je bil popoln primer, ive slišal večkrat na olimpijskih športnikov delaš veliko rips majhne teže! so they dont gain any size, so they can stay in there weight division. tako da dont pridobijo kakršne koli velikosti, tako da lahko ostanejo tam teže delitev. Dont let those guys bother you man they are just ignorant. Dont Naj ti fantje moti človeka so samo neuk. They want to look like they are the body builder experts when in fact they dont know anything and are probably 5′ 5″ 130 lbs <-exageration Želijo videti, kot so strokovnjaki stavbenik telesa, kadar so v resnici dont vedeli kaj in so verjetno 5 '5 "£ 130 <-exageration

Okay, this is getting out of hand and putting the wrong ideas into people's heads. Ok, to je vse iz rok in dajanje napačnih zamisli v glavah ljudi. First of all, Frank is only half right… as well as everyone else being half right. Najprej, Frank je le pol desno ... kot tudi vsi drugi pa pol desno. Everyone's body is different and will respond to different things, including different reps. Vsi telo je drugačen in se bo odzvala na različne stvari, vključno z različnimi rips. If you were to work out heavy to where you are only able to muster out 5 reps every single week… your body would quickly adjust to this and you would hit a plateau where you are hitting the same weight, thinking you are getting stronger. Če ste bili, da izdelajo težka, kjer se boste lahko zbirajo le za 5 rips vsak teden ... telo bo hitro prilagoditi na to, in vam bo udaril plato, kjer ste hitting enako težo, misleč ste dobili močnejši. The fact is… you need to change it up. Dejstvo je, ... boste morali spremeniti to ki gre gor. Your body is smart, a lot smarter than many think. Vaše telo je pametna, veliko pametnejši, kot mnogi mislijo.
Many use the 8-12 rule because its a lot simpler and can get more out of somebody. Veliko uporabo 8-12 pravilo, ker njegov veliko preprostejše in moči zaslužiti več od nekoga. This is a rule used for novices because I use it when Im training somebody who has barely started out. To je pravilo, ki se uporabljajo za učence, ker ga uporabljam, ko Im usposabljanje nekdo, ki je komaj začel. If you tell yourself you are only going to hit 5 reps of a certain number, thats what you are going to hit (when you are newer). Če poveste, sami ste šele tekoč hit 5 rips za določeno število, to kar boste hit (ko so novejše). So it could be a weight that you will struggle on somewhat, but can knock out 5 fairly easily. Tako bi lahko težo, da boste na nekoliko boj, vendar pa lahko izbitega 5 dokaj enostavno. You move that number up to the eight… you might only be able to do 5 of them, but those last three that you actually get help on are just as beneficial because you are pushing your muscles. Premikate se to število do osem ... morda le lahko do 5 od njih, vendar te zadnje tri, ki ste dejansko dobili na pomoč so prav tako koristne, ker ste potiskajo vaše mišice.

If I am first training someone, for atleast the first few months I won't even go close to the number 5, even after years I might only do this a few times. Če sem prvo usposabljanje nekoga, atleast za prvih nekaj mesecev ne bom šel niti blizu številko 5, celo po letih bi jaz samo to nekajkrat. When you are only able to get a number like 5, most will push as hard as they can to get those 5 with an ungodly amount of weight and throw form out of the window. Ko ste le lahko dobili več kot 5, večina bo spodbudilo, kot trd kot jih lahko dobite na teh 5 z bezbožnim količino teži in obliki vrgel skozi okno. Somebody who lifts 20 pounds less with good form with usually (genetics aside) out gain a person who is pushing their entire body to get that 20 pounds up. Nekdo, ki dvigala £ 20 manj z dobro obliko z navadno (genetika razveljavi), ki pridobi oseba, ki se potiska svoje celotno telo priti, da £ 20 up. Some people can do 5 reps at heavy weight with good form on all of them, but the majority are going to do about 2 of them good and the other 3 with terrible form. Nekateri ljudje se lahko do 5 rips v težkih teža z dobrimi obliki na vseh od njih, vendar večina jih boš naredil približno 2 od teh dobrih in druge 3 s strašno obliko. When I get them to do 8 with a little less weight, they will get better form and fuller range of motion with atleast 5 of them before fatigue sets in and they need help. Ko sem dobil, da naredijo 8 z malo manj teže, bodo dobili boljše oblike in podrobnejši obseg gibanja z atleast 5 izmed njih pred utrujenosti postavlja v in oni potrebujejo pomoč.

This is the whole concept of the 8-12 rule. To je celoten koncept 8-12 pravila. And why I always use it with beginners and mostly everyone I train. In zakaj jaz zmeraj raba to pri začetnikih in večinoma vsi sem vlak. But its more important to change it up. Toda njegovo bolj pomembno, da spremenite to ki gre gor.

So to sum it up, for me… I have been personal training for right at 13 years and I have been weight training for right at 17….striving for 8-12 making sure you can get more than 60 percent with great form… is much better than trying to pound out 5 with extremely heavy weight that causes piss poor form and makes you use muscles that aren't intended for the exercise. Torej se znesek ki gre gor, za mene ... sem bil osebno usposabljanja za pravico na 13 let in sem bil težo usposabljanje za pravico na 17 .... Si prizadeva za 8-12 izdelavo, da boste lahko dobili več kot 60 odstotkov z veliko ... je obrazec veliko bolje kot težaven za 5 funtov z izjemno velik vpliv, ki povzroča slabo scalnico obliki in vam omogoča uporabo mišic, ki niso namenjene za izvajanje.

yea Jay you are right, but i wasnt getting into specifics, the fact is that Frank is right! yea Jay imaš prav, ampak jaz wasnt pridobivanje v specifičnosti, dejstvo je, da je Frank je prav! you you dont see huge Buff guys only being able to do high reps low weight, guys who are bigger can do heavier weight, ive never seen aa guy like Arnold only being able to bench press 180 lbs. ste vi dont videli ogromne Buff fantje samo da bi lahko to visoko rips nizko težo, fantje, ki so večje moči delati težji, ive nikoli videl aa fant, kot Arnold samo da bi lahko napravi pritisnite 180 £. the key to getting bigger is doing heavier weights each time with good form.what the retards were saying was that if you do low weight high repititions you will gain mass, when the fact is that only makes you more leaner, the goal to getting bigger is doing as heavier weights with good form so your muscles tear and rebuild and when they rebuild they come back stronger. ključnega pomena za pridobivanje večje počne težji uteži vsakič z dobrim form.what zavira si rekel je, da če delate z nizko težo visoko repititions boste pridobili maso, ko je dejstvo, da ste samo naredi bolj vitko, cilj postaja večja se delaš kot težji uteži z dobro obliki, tako da vaše mišice porušitve in obnove in ko se ponovno vrnili močnejši.

Marc, have you ever actually watched Arnold's movie when he was training for “Mr. Marc, ste že kdaj gledali film Arnold, ko je bil usposabljanje za "G. Olympia” He talks about how many reps he does. Olympia "On govori o tem, koliko rips počne. I don't remember the actual quote but its when he's doing squats I believe. Ne vem, ampak dejansko citat, ko je svoje početje squats verjamem. He basically says that he likes to go 8-10 because he basically says those last 3 that you push out with all your might and fight through the pain to get up are when the body grows. On je v bistvu pravi, da mu je všeč iti 8-10, ker je v bistvu pravi, teh zadnjih 3, ki ste push ven z vsem svojim oblast in boj z bolečino, da vstati, ko se telo raste. Of course, that's somewhat dated but its the same concept I mentioned earlier. Seveda, to je nekoliko dne vendar isti pojem sem že prej omenil. So Arnold didn't do the 5 X 5 thing, atleast not any the movie when he was gaining mass. Torej Arnold ni storil 5 X 5 stvari, atleast ni vsak film, ko je bil vedno bolj množično. He seemed to be doing 8-10 even 11 on bench press. Zdelo se je, da se delaš 8-10, tudi 11 na klopi pritisnite. But yes I agree low weight is terrible unless you are cutting down somewhat, but even then you can risk losing too much muscle… but 8-12 is a good spot, of course changing it up is always better. Toda ja se strinjam z nizko težo je grozno, če ste nekoliko sekanje, pa še celo takrat lahko tvegal izgubo preveč mišic ... ampak 8-12 je dober spot, seveda spreminja it up je vedno bolje.

That frank guy shouldn't talk To frank fant ne bi smel govoriti
he has no idea what he's talking about nima pojma, kaj mu je govoril o
more reps is for defined muscle Več rips je za določeno mišice
and less reps from 8-12 is basically a building block in manj rips 8-12 je v bistvu blok
for building stronger, bigger muscles, za gradnjo večje in večje mišice,
read a book :) prebrati knjigo:)

jeff dont start man.. jeff dont začeti človek .. LOL LOL

I agree with the concept heavy weights and low reps you will earn gains in strength – for example 6max but if you start by doing between 8 and 12 aslong as you are fatiquing you muscle you are working on you will acheive gains in strength and mass (Hypertrophy) and this will give you a muscular physique but its important to make sure you fatique the muscle and get plenty of protein to recover for your next training session. Strinjam se s pojmom težke uteži in nizke rips boš zaslužil dobiček v jakosti - na primer 6max, vendar če ste začeli z delom med 8 in 12 aslong, kot ste vi fatiquing mišic delate na boste dosegli povečanje moči in mase ( hipertrofija) in bo to vam mišičast physique vendar je pomembno, da poskrbite, da boste fatique mišic in zaslužiti veliko beljakovin, da si opomore za naslednji trening. Remember if you want to gain bigger arms, chest, back & shoulders etc and want to keep or gain that 6 pack you need to do some cardio because chances are if you are consuming too much protein, the protein that is left over from repairing the muscle will convert to fat, so you will want to do a slow gentle run and keep your heart rate and a steady level (no more than 70% max heart rate) you will then utilise the unwanted fat your body has for fuel rather than carbs, that way you strip the unwanted fat and keep the muscle bulk. Ne pozabite, če želite pridobiti večji roke, prsni koš, hrbet in ramena itd in želite ohraniti ali pridobiti, da je 6 paket, kar morate storiti nekaj srca, ker je zelo verjetno, če ste porabijo preveč beljakovin, beljakovine, ki je ostala od popravila mišice bo pretvoril v maščobo, tako da boste želeli delati počasi in nežno vožnjo imejte srčni utrip in stabilno raven (ne več kot 70% max srčnega utripa), ki jo bo nato uporabila neželeno maščobo vaše telo za gorivo, namesto ogljikovih hidratov , na ta način si strip nezaželene maščobe in ohraniti mišice v razsutem stanju.

If anyone disagrees let me know, im a personal trainer and been only doing this for 3 years, so i dont wanna step on more experienced Personal Trainers toes and i do understand that there are so many theries myths out there but i know i practise what i preach and i have acheived my goals. Če kdo ne strinja mi sporočite, im osebnega trenerja in je bila samo to, to za 3 leta, tudi jaz dont biti brez korak na bolj izkušene Osebna prste Učitelji in jaz razumem, da obstaja toliko mitov theries tam, ampak vem, kaj prakse i pridigati in imam dosegli svoje cilje.

Hey Surf dude! Hej Surf dude! I do agree with your advice but i'm not sure about the protein being convertrd to fat. Strinjam s svojimi nasveti, vendar nisem prepričan glede beljakovin pa convertrd za maščobe. I did a bit of research and found the following information at: Sem storil a košček od raziskovanje in ugotovila naslednje informacije: http://www.askdrsears.com/html/4/T044400.asp http://www.askdrsears.com/html/4/T044400.asp

“Too much protein is not a problem, unless you really overdose, which would mean eating twice the amount your body needs for a long time. "Preveč beljakovin ni problem, če si res prevelik odmerek, kar bi pomenilo, prehranjevanje dvakratni znesek vaše telo potrebuje za dolgo časa. When your body has more protein than necessary, it simply disassembles the excess protein, uses the amino acids it needs, and discards the leftover nitrogen through the kidneys. Ko se vaše telo ima več beljakovin kot je potrebno, preprosto disassembles presežek beljakovin, uporablja amino kislin, ki jih potrebuje, in zavržke ostanke dušika skozi ledvice. The body can't store protein the way it stores energy in fat tissues. Telo ne more shraniti beljakovin način shranjuje energijo v maščobno tkivo. Sometimes when someone eats too much protein over a long time, the body will either break down the protein and use it as an energy source or deposit it as fat. Včasih, ko nekdo poje preveč beljakovin čez dolgo časa, bo telo bodisi razčleniti beljakovine in ga uporabljajo kot vir energije ali depozit kot maščob. You virtually never have to worry about children getting too much protein; in fact, parents usually worry about picky eaters not getting enough protein. Si skoraj nikoli ni treba skrbeti za otroke, postaja preveč beljakovin, v resnici, starši ponavadi skrbi izbirčen jedec ne dobi dovolj beljakovin. Excess protein is not usually a worry for adults either, unless they are suffering from kidney disease.” Presežek beljakovin običajno ni skrbi za odrasle ali, razen če trpijo zaradi bolezni ledvic. "

So I guess it can be converted to fat…..But it looks like you really have to overdose to do it. Zato mislim, da se lahko pretvori v maščobe ... .. Ampak izgleda, da gre res za prevelikega odmerka, to storiti.
But I totally agree with your training knowledge…nice one. Ampak jaz popolnoma strinjam z usposabljanjem svoje znanje ... lepo.

Cool thanks for your feedback but i find there are so many different myths and theories out there, it proves difficult to predict which one is correct. Cool hvala za vaše mnenje, vendar se mi zdi, da obstaja veliko različnih teorij in mitov tam izkaže, da je težko napovedati, katera je pravilna. For example the link below backs up my theory of excess protein turning into fat. Na primer spodnjo povezavo podpira mojo teorijo presežne beljakovine spremenilo v maščobo.

http://www.exploringwomanhood.com/mindbodysoul/weightloss/excessprotein.htm http://www.exploringwomanhood.com/mindbodysoul/weightloss/excessprotein.htm

I also studied this theory for my exam in Nutrition and weight management and it also mentioned the careful measuring of protein content because anything that isnt used is then stored in the adipose tissue (fat) this doesnt mean im right and your wrong but further proves that there are loads of theories out there; either that or its very confusing/contradicting. Prav tako sem študiral te teorije za moj izpit iz prehrane in telesne mase za upravljanje in je omenjena tudi natančno merjenje vsebnosti beljakovin, saj vse, kar se uporablja isnt se nato shrani v maščobnem tkivu (maščobe), to doesnt pomeni, im prav in narobe, ampak vaši prav tako dokazuje, da obstaja na kupe teorij tam zunaj, bodisi, da je ali zelo zmedeno / nasprotujejo.

Let me know your thoughts. Naj mi tvoje misli.

Hopefully, someone with similar body type (Asian, hard gainer, less than 6′) will post their body's before/after photo or measurements/performance to actually prove they practised what the hell they're talking about. Upajmo, da nekdo s podobnimi tip telesa (Asian, trda Gainer, manj kot 6 ') bo po njihovem telesu pred in po za fotografije ali meritev / uspešnost dejansko dokazati, da se izvaja, kaj za vraga oni' zvočni film približno. Then, I'm just gonna do *whatever* they say, 95% protein, or eat 300 Ramly burgers a day, or do 50 reps with water bottles ahahahahaha. Potem, sem samo naredil karkoli * * pravijo, 95% beljakovin, ali jesti 300 Ramly burgerje dan, ali do 50 rips ahahahahaha steklenice z vodo. Until then, jury is still out and armchair posturing/chest-beating rules. Do takrat, žirija še vedno in fotelj posturing /-blaženost prsih pravila.

Didn't want to sound too negative back there, but it's just that every other month they come up with a theory. Ali ne želim zveneti preveč negativen tam, vendar je le, da je vsak drugi mesec pridejo gor s teorijo. Before 300, isolation exercises and heavy weights were the fad. Pred 300, izolacijo vaje in težkih uteži so fad. After 300, bodyweight exercises, kettlebells and HIIT were the new “in” thing. Po 300, telesne mase, vaje, kettlebells in HIIT so bile nove "in" stvar. Diet-wise, it was eggs all the way. Diet-wise, jajca, vse je bilo tako. Then came protein powders. Nato je prišla na beljakovine v prahu. Then came Atkins. Nato je prišla Atkins. Then came Malibu diet. Nato je prišla Malibu prehrane. Then came, screw the powders, just eat natural lean meat and veggies. Potem je prišel, vijak prahu, samo naravne jesti pusto meso in veggies. There was even the phase where vegetarian was in. Then the 40/30/30 was out, only total calories counted as long as there was enough protein. Prišlo je tudi faza, v kateri je bil vegetarijanec noter Potem 40/30/30 bilo jasno, le skupno šteje kalorije, dokler ni bilo dovolj beljakovin. Then egg yolks were back, sat. Potem rumenjake bilo nazaj, sat. fat is not that bad, only trans fat is bad. maščobe ni tako slabo, samo trans maščobe je slabo.

So what I meant to say was, fucking hell, just moderation in everything, variety in everything. Torej, kaj sem mislil povedati je, pekel, samo zmernost v vsem, v vse sorte. Alternate high-reps/low weights and low-reps/heavy weights. Alternate high-reps/low uteži in uteži low-reps/heavy. And bodyweight training. In telesne teže usposabljanja. Put in some slow cardio, some intense cardio. Daj v nekaterih počasi kardio, nekateri intenziven kardio. Put in some circuits. Daj v nekaterih vezij. After all, I hope no one forgets that they way to hypertrophy/gain strength is to always change it up for the body. Navsezadnje upam, da nihče ne pozabi, da pot do hipertrofije / pridobijo moč je vedno spremeniti, da se za telo.

Surf Dude is trying to work on what is out there, but to everyone else who is “certain” that their method is best: I say, therre is no “best” method. Surf Dude poskuša za delo o tem, kaj je tam zunaj, ampak vsem ostalim, ki so "nekatere", da je njihova metoda je najboljša: sem rekel, therre ni "najboljši" method. You have to have variety. Moraš imeti sorta.

Definitely no best method out there. Definitivno ni najboljša metoda tam zunaj. Everyone's body responds to different methods. Vsi telo odziva na različne načine. If you go on a low carb diet… will your body lose weight, yes of course.. Če greste na nizki Carb dieti ... bo vaše telo izgubi teže, ja seveda .. is it healthy? je to zdravo? Not really. Ni res. Anytime you deprive your body into that type of “starve mode” then you run the risk of hurting it. Kadarkoli vas prikrajšajo svoje telo, v to vrsto "stradajo mode", nato pa tvegajo, da boli. I will never recommend a low carb diet to anybody that I train. Nikoli ne bom priporočiti nizko Carb dieti nikomur, da sem vlak. I see results with different methods, I might incorporate low carbs into it at some point, but never rely on that. Vidim rezultate z različnimi metodami, lahko sem vključi nizko ogljikovih hidratov v njem na neki točki, vendar nikoli sklicevati na to. Too many people get false hopes because you lose weight so quickly. Preveč ljudem lažno upanje, ker ste tako hitro izgubijo težo. Its all about what works though. Njegovo vse o tem, kaj dela četudi. I find a 40 40 20 works well for me. Najdem 40 40 20 deluje dobro za mene. I have found that 50 30 20 works well for others, it all depends. Ugotovil sem, da je 50 30 20 deluje dobro za druge, vse odvisno.

And to answer the question on protein turning to fat, yeah that's not really the case. In odgovor na vprašanje o struženje maščobe, beljakovine, ja to ni res tako. A lot of the protein you will excrete out… and the other will be processed. Veliko beljakovin boste izločajo iz ... in bo drugi predelani. Too much protein can cause harm… but turning to fat really isn'ta huge problem. Preveč beljakovin lahko škoduje ... ampak zavija maščobe res isn'ta velik problem. A slow digesting protein like a casein can cause you to feel full. Počasno razgradnjo beljakovin, kot kazein lahko povzroči, da boste počutili celoti.

He looks good but depleted. Izgleda dobro, vendar izčrpani. I know from experience that unless you have the genetics to naturally look that cut, being in that shape will not last for 90% of people. Vem iz izkušenj, da če imate genetike seveda pogled, ki zadevajo, da v tej obliki ne bo trajal 90% ljudi.

The most important thing for people to take out of this story is what worked for him will most definitely not work for everyone and of course that's never mentioned in these types of articles. Najpomembnejša stvar za ljudi, da iz te zgodbe je, kaj bo delal za njega prav gotovo ne dela za vsakogar, in seveda, da še nikoli ni iz teh vrst izdelkov.

Not everyone can afford professional help for vanity. Ni vsakdo lahko privoščijo strokovno pomoč nečimrnosti.

okay its been a while since iv checked this thing and i didnt even bother reading thru all the entries, so im going to put a few things out here and see how you guys respond. v redu, medtem ko so njene iv preveriti, ker to stvar in jaz didnt niti trudile branje skozi vse navedbe, tako da im bo dal nekaj stvari tukaj, in videli, kako se fantje odzvali. 1, different work outs need different reps and sets. 1, različna dela, šolanja potrebujejo različne rips in sklopov. 2, when it comes to benching every one has their own opinion. 2, ko gre za benching vsak ima svoje lastno mnenje. 3, i found lately when i work out that 3 sets of 5 really moved me up in weight which is good because that has helped me with my muscular strength and endurance. 3, i najti v zadnjem času, ko sem delo, da 3 nize 5 res preselil me je v teži, kar je dobro, ker je pomagal, da me z mojim mišične moči in vzdržljivosti. and after doing that a little bit im going to switch it up. in po tem, da je malo im tekoč v udarec s šibo to gor. 4, toning and definition is purely body fat %. 4, toning in definicija je zgolj telesne maščobe%. 5, building up your muscular strength also helps with muscular endurance. 5, vzpostavitev svoje mišične moči tudi pomaga pri mišične vzdržljivosti. 6, diet is a very complicated thing and should be very personalized and information going into it should come from a good resource. 6, prehrana je zelo zapletena stvar in jo je treba zelo prilagojene in informacije, ki gredo v to bi morala izhajati iz dobrega vira.

I do not agree with some of the things Personal Trainer says. Ne strinjam se z nekaterimi stvari, osebnim trenerjem pravi. If you are really a personal trainer and you tell people that genetics are a key role in getting to look someway, then you are not a very good personal trainer. Če vi ste res osebnega trenerja in poveste ljudem, da so genetiki ključno vlogo pri doseganju pogledati Nekako, potem niste zelo dober osebni trener. In my years I have seen people do some amazing transformations. V mojih letih sem videl ljudi, še nekaj neverjetno preobrazbo. I have never told someone they couldn't get somewhere because of genetics. Nikoli nisem rekel, nekomu, ki ga niso mogli dobiti nekje zaradi genetike. Genetics only makes it easier, unless you have a thyroid problem anything is possible. Genetika le olajša, če imate problem ščitnice kaj je mogoče.

The only reason 90 percent of people can't look like that for very long is because they don't maintain the strict diet after they hit a spot like that. Edini razlog, 90 odstotkov ljudi ne more videti, da je za zelo dolgo, ker ne vzdržujejo strogi dieti, potem ko so zadeti mesto kot je ta. Its not that hard once you get there. Njena ni tako težko, ko prideš tja.

One thing I do agree with is that 3 percent body fat will leave you depleted, but again he was sitting at about 6-7 and then would cut to that when shooting would start. Ena stvar, Strinjam se, da bo s 3 odstotkov telesne maščobe, dopust vam osiromašeni, toda spet je sedel na približno 6-7 in nato bi zmanjšal v tem ko bi začeli fotografiranju.

In Amityville he looked much better. V Amityville bil videti veliko bolje. He was in the range of 6-8 percent and that is a range that is healthy and you can stay at if you follow your diet. On je bil v razponu od 6-8 odstotkov, in da je obseg, ki je zdrava in da lahko ostanejo, če si sledijo v vašo dieto.

Again, genetics only make things easier… it NEVER should stop someone from achieving what they want to achieve. Tudi genetika samo da stvari lažje ... je treba ustaviti NIKOLI nekdo ne more doseči, kaj hočejo doseči.

way to go jay pot jay

The fact is your body adapts incredibly fast, so after working in the 8-12 rep range for 4-6 weeks you will hit a plateau and thats when you need to change things up a bit, so what is the answer? Dejstvo je vaše telo prilagaja neverjetno hitro, tako da po obdelavi v 8-12 rep razpon za 4-6 tedne, boste zadeti plato ter to, ko boste morali spremeniti stvari malo, kaj je odgovor? Hit the 4-7 rep range for a 4-6 weeks then go back to the the 8-12 rep for 4-6 weeks etc, this is a very simple way to aviod the dreaded plateau with your gains, so to be honest both of those guys who were arguing are right. Hit 4-7 rep razpon za 4-6 tednov, nato pa pojdite nazaj na 8-12 rep za 4-6 tedne etc, to je zelo preprost način, da aviod bala planota s svojimi dobički, tako da se oba pošteno tistih fantov, ki so bili trdi, prav. The best advice i give all of my clients who want to gain mass is to use the rep cycle as explained above & to always use a training journal and aim to lift at least 1 rep or half to 2.0 lbs more (depending on what bodypart they are training that session) each rep scheme every training session, eat well and rest well and you will grow, 100% garunteed. Najboljši nasvet, i dati vse od mojih strank, ki želijo pridobiti maso je uporaba rep cikla, kot je pojasnjeno zgoraj, in se vedno uporabljajo za usposabljanje revija in cilj odpraviti vsaj 1 rep in pol do 2,0 £ več (odvisno od tega, kaj so bodypart usposabljanja, ki so sejo) vsak rep sheme vsak trening, počitek in dobro jesti dobro in boste rastejo, 100% garunteed.

This article changed my life! Ta članek spremenila moje življenje! many thanks. hvala lepa.

Ryan is something to aspire to, beautiful body. Ryan je nekaj, kar si želijo, lepo telo.

Hey I'm sorry, but I was looking at Ryan's diet plan and then I happened to stumble upon this conversation, where I have to disagree with aw…the average male body fat percentage is between 15-17 %, and which is no where near 10 %, im a completely unbiased opinion but 10% is that of Vin Diesel, i dont think you know what your talking about on that front, that is why it is so amazing that ryan had close to 3.5 %. Hej Žal mi je, ampak sem gledal prehrana Ryan načrta in potem sem se je zgodilo bi spotaknil ob ta pogovor, kjer sem se ne strinjajo z aw ... povprečni moški odstotek telesne maščobe je med 15-17%, in ki se ne kadar skoraj 10%, im popolnoma nepristransko mnenje, vendar 10% je, da je od Vin Diesel, jaz dont mislite, da veste, kaj je tvoj govoriš o tem spredaj, da je razlog, zakaj je tako neverjetno, da je Ryan je blizu 3,5%. Im not one to talk as i had 11% at 3 years ago at last check but i certainly know that i had less than average, now im much bigger and around 12% and much bigger than the average guy and much more cut Im ne eno govoriti, kot sem imel 11% v 3 leti na zadnji pregled, ampak jaz zagotovo vedeli, da sem imel manj od povprečja, zdaj im veliko večja in okoli 12%, in veliko večje kot povprečen moški in še veliko bolj zmanjšati

Wow, Joe, thanks for the compliment of singling out my one minute point out of the entire “conversation”. Wow, Joe, hvala za kompliment za moje posameznimi opredelitvami minuto točko iz celotne "pogovor". I had to scroll waaay there to remember what I wrote. Moral sem, da se pomaknete waaay tam spomniti, kaj sem napisal. Which, “the normal male has maybe 10%-15%”. Katere, "normalnih moških je morda 10% -15%". It's good thing I guess you agree with everything else I wrote and everything else everyone else wrote. To je dobra stvar, Mislim, da se strinjate z vse drugo sem napisal in vse drugo, vsi ostali napisal. I'm not pissed or anything, but since you mentioned it and I think you're misplaced in your understanding of the comment. Nisem jezen ali karkoli, ker pa si omenil, in mislim, da ste v vašem napačno razumevanje komentarja.

It was an offhand comment. Bilo je Nepripravan comment. Note the “maybe”. Opomba "morda". And also that I wrote that 7% is considered very low – and hence I also consider 3.5% amazing. In tudi to, da sem napisal, da je 7% meni zelo nizko - in s tem štejem tudi 3,5% presenetiti. In addition, casual lean athletes do have 10-15% fat. Poleg tega, priložnostno lean športniki imajo 10-15% maščob. Normal not-so-active males have 15-18%. Normalno ne-tako-aktivnih moških je 15-18%. I'm guessing if you're on this site you want to be fairly active. Im 'ugibati, če ste na tej strani želite, da se precej aktivna. Even you supposedly have 11-12%. Tudi vi naj bi jih 11-12%. A lot of people have that. Veliko ljudi je to. I'm getting closer as well. Sem že bližje, kot dobro. Can “normal” even be defined properly? Can "normalnih" še treba opredeliti pravilno? It would be dependent on average values depending on which geography you are talking about. To bi bilo odvisno od povprečne vrednosti, odvisno od geografije, ki ste govoriš. Do you have a source to cite for Vin Diesel's fat percentage is 10%? Ali imate vir citirati za maščobe Vin Diesel odstotka, je 10%? If not, then I'll have to call you on it too the way you called me on the one sentence. Če ne, potem bom moral poklicati na to tudi način, kako me je klical na enem stavku.

And you also completely ignore that I mentioned there is no way to accurately measure fat percentage unless you go into a lab. In ti tudi popolnoma ignorirati, da sem že omenil ne obstaja način, da natančno izmeriti odstotek maščobe, če greš v laboratorij. In any case, I'd be happy to be corrected with accurate information so I can improve my knowledge, but it seems you are making very offhand remarks yourself. V vsakem primeru, sem lahko srečen, da je treba popraviti s točne podatke, da bom lahko izboljšali svoje znanje, vendar se zdi, vi ste dosega zelo Nepripravan pripombe sami.

“Normal males have maybe 10-15% fat” is the first comment…in your response to mine you said “Normal not-so-active males have 15-18%.” which I completely agree with and would not have said anything to but “I agree” and im not pissed at all i also agree that normal can not be easily defined but average can be, “wanting to be fairly active is not part of it either, i go to the gym 6 days a week, ranging from weight training(where i had the same experience as you when i moved to 8 reps) to swimming and running and then wrestling with guys on a collegiate division 1 level. "Normalni moški so morda 10-15% maščob" je prvi komentar ... v svojem odgovoru na moje si je dejal: "Običajno ne-tako-aktivnih moških je 15-18%.", Ki sem popolnoma strinjam z in ne bi rekel, da ampak "Strinjam se" in im ne jezen na vse, kar sem tudi strinjajo, da običajno ne more biti enostavno opredeljeni, vendar povprečje je mogoče, "želijo biti precej aktivna ni del bodisi, jaz iti k telovadba 6 dni na teden, in sicer od teže usposabljanja (kjer sem imel enako izkušnjo kot vi, ko sem se preselil v rips 8), za kopanje in tekmovanje v teku, nato pa wrestling s fanti na kolegijski delitvi 1 ravni. so i am already at a active level. tudi jaz sem že na aktivni ravni. While labs and water submersion tests are the most accurate ways to test body fat, i was also tested by a trainer where they take height versus weight combined with caliper measurements on the lower abdominals, lats, back , arms and other parts of the body. Medtem ko labs in vode, potapljanje testi so najbolj natančen način za testiranje telesne maščobe, sem bil tudi testirane trener, če bo višina v primerjavi z maso v kombinaciji z Kaliper meritve na spodnji abdominals, lats, hrbet, roke in druge dele telesa. im not pissed either and on the vin diesel topic im ne pijan in niti na temo vin diesel
http://forum.bodybuilding.com/showthread.php?t=998155 http://forum.bodybuilding.com/showthread.php?t=998155
http://forum.bodybuilding.com/archive/index.php?t-292077.html http://forum.bodybuilding.com/archive/index.php?t-292077.html
given they are forums, but so is this so who can really trust what we say. saj so forumi, vendar tako je to tako, ki lahko resnično zaupate, kar smo rekli.

im not going to get into an argument as i am not someone who needs all of this advice to be a successfully healthy person, as i am which you can or cannot believe i dont really care, if you had said “normal not-so-active males have 15-18%.”earlier i wouldn't have said anything, i just did not want people thrown off at how fit or average they are. im ne tekoč zadobiti v argument, kot jaz nisem nekdo, ki potrebuje vse te nasvete, ki se uspešno zdravega človeka, kot sem jaz, ki lahko ali ne morem verjeti, jaz pošteno dont pozorni, če bi rekel "normalne ne-tako - aktivnih moških je 15-18%. "prej jaz ne bi nič rekel, jaz šele did ne želijo ljudje vržen off, kako zdrav ali povprečni so. If someone is happy with their body then they need nothing else. Če nekdo ni zadovoljna s svojo telesu takrat, ki jih potrebujejo nič drugega. And as labs ARE the single most accurate way to find body fat percentage, look up the word caliper, or Bio Electric Impedance Body Fat Testing In kot laboratoriji so najbolj natančen način za iskanje odstotek telesne maščobe, poglej gor besedo Kaliper, ali Bio Electric Impedance Body Fat Testing
as far as correcting your information i don't need to feel like a doctor but one of the most highly respected books on the body and fitness is called kolikor popravljanje vaših podatkov jaz ne potrebujejo, da se počutim kot zdravnik, vendar eden od najbolj cenjenih knjig o telesu in fitnes se imenuje “The Body sculpting Bible” "Body kiparskih Biblija" look at it sometime gledaš kdaj

Nope. Nope. I don't think anyone else wants to get into an argument, but you're pretty contradicting in some of the things you say and ignore. Ne verjamem, da kdo drug želi priti v argument, vendar ste zal nasprotujejo v nekaterih stvari, ki si rekel in prezreti.

- I already explained: you can't really say who is average. - Sem že dejal: ne morete reči, kdo je povprečje. The figure also depends on age, gender. Številka je odvisna tudi od starosti, spola. It's not intended to make people feel bad at all, you're quite negative. Ni namen, da bi ljudje počutili slabo sploh, ste precej negativno. People who come to this site naturally want to be better. Ljudje, ki pridejo na to stran seveda želijo biti bolje.

- Er, wrong. - Er, wrong. Extremely wrong, please don't accuse me of giving wrong information, then spread wrong information yourself. Zelo narobe, prosim, ne me obtožiti dajanja napačnih informacij, nato pa širjenje napačnih informacij sami. It's damaging to readers. To je škodljivo za bralce. Are you kidding me? Se šališ? Calipers and Impedance are also “accurate” ways to measure fat? Čeljusti in Impedance so tudi "točnost" načine za merjenje maščobe? I already have an impedance scale by the way. Sem že impedanca lestvico mimogrede.

- Er, you do your google too sometime. - Er, vam vaš varljiva žoga tudi kdaj. By the way, where's the source you haven't cited for Vin Diesel having 10% body fat? Mimogrede, kje je vir še niste akti za Vin Diesel, ki imajo 10% telesne maščobe? That's pretty vague in terms of period, isn't it? To je precej nejasno glede na čas, kajne?

OK I just read your previous comment, you seem to have posted two long-winded ones. OK sem prebral vaše prejšnje komentar, se vam zdi, da so napoteni dve Dolgčas dolg podjetja.

- dude. - Dude. How many times do I have to say it was “maybe”? Kolikokrat moram reči, da je "morda"? And how I qualified again that average is subjective? In kako sem spet usposobljena, da je povprečna je subjektivna? Funny how you picked that out of the many many comments here. Smešno, kako si izbral, da je od veliko veliko pripomb tukaj.

- so submersion is the most accurate way, then you say calipers and impedance are also accurate ways, instead of approximations? - Tako potapljanje je najbolj natančen način, potem pravite čeljusti in impedance so tudi točne poti, namesto da bi približki? Calipers?? Čeljusti? Bro, say it ain't so! Bro, pravijo, da ni tako!

- forums. - Forumih. Right. Desni. Anyway, if anything, this proves that forums and blog comments are not really helpful without a citation from an expert. Kakorkoli že, če sploh kaj, to dokazuje, da so forumi in blog pripombe ni pošteno uslužen brez navedbe od strokovnjaka. Opinions are like assholes, eh? Mnenja so kot riti, eh?

Anyway, you probably have good intentions, but a little overzealous, ain't it? Kakorkoli že, imate verjetno dobre namere, ampak malo overzealous, kajne? All the best, bro. Vse najboljše, bratec.

A response that my friend Boyer Coe gave some time ago. Odgovor, da je moj prijatelj Boyer Coe je dal nekaj časa nazaj. He knows something about this stuff: “Rep range is what works best for you. On ve nekaj o tej stvari: "Rep območje je tisto, kar vam najbolj ustreza. Reg Park found that 5 reps worked best for him. Reg Park je ugotovila, da 5 rips delal najbolje zanj. Ronnie Coleman has always used 12 to 15 reps. Ronnie Coleman je vedno uporablja 12-15 rips. I, personally have always used 8 to 10 reps.” I, osebno vedno uporablja 8-10 rips. "

Damn………….always dreaming to get that kind of cutting…… Prekleto ... ... ... .... Vedno sanjali, da dobijo to vrsto rezanje ... ...

The one thing I disagree with Mr. Reynolds' training was him taking the creatine. Ena stvar se ne strinjam z g. Reynolds usposabljanje ", ki mu je bil kreatin. I see it as sort of “cheating” and the best way to work out is to do it the all natural way. Vidim, da je neke vrste "goljufali" in najboljši način za delo, ki je to narediti vse naraven način. I did cross country throughout all of high school and still do it in college, but during my junior year my cousin got me started into lifting. Jaz sem čez državo, v vseh visoko šolo, pa še vedno v šoli, ampak v moji junior letu moj bratranec me je začelo v dviganje. Every since then I lifted 5-6 times a week and ate very similar to Mr. Reynolds with the many meals each day. Vsak od takrat sem odpravili 5-6 krat tedensko in jedel zelo podobna g. Reynolds s številnimi obrokov vsak dan. After four years of lifting I gained almost 30 lbs., but that's after four years. Po štirih letih sem pridobil odpravi skoraj 30 lbs., Ampak to je po štirih letih. Ryan gained 20 lbs. Ryan povečal za 20 lbs. in 5 months, which is most likely due to the creatine. v 5 mesecih, kar je najverjetneje posledica kreatin. He could have avoided using it by actually eating late at night about an hour before bedtime, something high in protein that isn't easily broken down because it continues to help your body rebuild muscle mass. On bi mogel izogniti z uporabo jih dejansko jedo pozno zvečer približno uro pred spanjem, nekaj visoko vsebnost beljakovin, ki ni lahek razčleniti, ker je še, da bi vaše telo obnovi mišične mase. I'm just not a big fan of supplements that are like creatine and NO2 and the such. Jaz sem samo ne velik pahljača od dodatkov, ki so kot kreatin in NO2 in tak. Besides I'ma long distance runner, so taking supplements wouldn't benefit me at all. Poleg Sem tekač na dolge razdalje, tako da pri tem dodatke ne bi imeli koristi mi vsi. Basically what I'm saying is he could have taken a different healthier approach to getting big, but it would have taken a little longer. V bistvu, kar sem rekel je, da bi bil lahko sprejme drugačen pristop k zdravemu postaja velik, vendar pa bi sprejel malo dlje. Then again he may have been given a set date to get that jacked, who knows, I'm just throwing my 2 cents in. Potem spet se mu je bila dana določen datum, dobil Ukradli, kdo ve, jaz sem samo metanje moja 2 centa palca

Just take the freakin roids already. Samo vzemi muhast roids že. Five months to get that bulky will require some sort of steroids, don't kid yourself. Pet mesecev, da bo dobil zajetno potrebna neke vrste steroidov, ne otrok sam. You can eat raw eggs until you yourself start laying them and you won't get that huge. Lahko jesti surova jajca, dokler ne boste sami začeli o njih, in ne boste dobili, da je ogromen. Why do you think he shrunk so much even though he continues to workout? Zakaj misliš, da se je skrčilo tako veliko, čeprav je še naprej vaja? No more roids. Nič več roids. It's wishful thinking to think just different kinds of supplements and foods can make you that big so quick. To je izredno dobrodošel, da razmišljajo samo različnih vrst dodatkov in živil lahko vi to velik tako hitro. Don't feel like YOU are the only one that fails at getting huge. Ne počutim, kot ste vi edini, ki ne je najti veliko. It's everyone that doesn't juice up. To je vsakdo, ki ne soka gor.

As a Kinesiology Graduate with my master degree, all your hypothesis, well most all are inacurate and those people who think they are know it all just sound pathetic and ignorant, get a life you all, diet is the key with a proper not extensive workout routine is important. Kot Kineziologija Graduate z mojimi magistrirala, vse vaše domneve, najbolj pa so vsi inacurate in tisti ljudje, ki mislijo, da so vsi vedeli, da samo zvok patetičen in ne poznajo, dobili boste vse življenje, prehrana je ključ s pravilno ni moglo vaja rutinski je pomembno.

Creatine is an energy supplement, helps your body replace your ATP it has utilized, I meant to include that in my last message, Aaron you come across as very ignorant and need to do your homework! Kreatin je dopolnilo energije, pomaga vašemu telesu zamenjavo ATP, ki jih je v uporabi, sem mislila, da to v mojem zadnjem sporočilu, Aaron naletite kot zelo neuk in jih je potrebno narediti domačo nalogo!

I doubt you have your masters degree, Ryan. Dvomim, da imaš svoj magisterij, Ryan. Dropping your credentials gave you away. Spuščanje vaše poverilnice dal proč. From experience, any persons beginning a sentence with “As a graduate of…,” is either lying, or is not putting his or her degree to good use. Iz izkušenj, vse osebe, ki se začne s stavkom "Kot diplomant ...," je bodisi leži, ali se ne nalagajo svoje stopnja dobro uporabiti. If you truly have earned a masters degree, then why have I counted more than a dozen common grammar/punctuation errors in your first post alone? Če ste resnično zaslužil magisterij, potem pa, zakaj sem šteje več kot ducat skupno slovnične / ločila, napake v svojem prvem post sam?
Of course, this is the internet– and much like text messaging, grammar and punctuation are ignored. Seveda, to je internet in podobno kot besedilna sporočila, slovnico in ločila so prezrte. However, your punctuation is so overwhelmingly bad, that I cannot believe a reputable university awarded you a degree– much less, a masters. Vendar pa je vaš ločil je večinoma tako slabo, da ne morem verjeti ugledna univerza podeli vam diplome mnogo manj, mojstri. Spending 4+ years in study, one cannot help but incorporate SOME level of intelligence while they write… even if it IS in some silly post on the internet. Poraba 4 + let v študiji, eno ne more pomagati, ampak vključi neko stopnjo inteligence, medtem ko pišejo ... čeprav je v nekaterih silly pošti na internetu.
To the rest of you, good luck. Da bi ostalo od tebe, vso srečo. Be wary of what you take to heart when you read posts by other users. Bodite previdni, kaj ste vzeli k srcu, ko ste prebrali delovnih mest, ki jih drugi uporabniki. Indeed, some valuable nuggets of truth can be salvaged, but for the most part– unreliable. Dejansko se lahko nekaj dragocenih Nuggets resnice reši, vendar za večino del, nezanesljivi. For the best results, find somebody who has proven credentials with proven methods, and compare them with somebody else with proven results and methods. Za najboljše rezultate, najti nekoga, ki se je izkazal mandatov s preverjenimi metodami, in jih primerjajo z nekom z dokazanimi rezultati in metode.
These posts have been very entertaining. Ta delovna mesta so bili zelo zabavni. I do hope they continue. Upam, da še naprej.

Humored, is he a Science or Art Major? Raspoložen, je bil znanost ali Art Major? I'm not saying he is right, but what I am saying is that YOU come off as a dick. Ne rečem, je prav, ampak kaj sem rekel, da boš nehal kot kurac. During your post you are constantly contradicting yourself! Med vaš post ste nenehno v nasprotju sami! I'm also pretty sure his (and everyone else on this board for that matter) intelligence is on par with the rest of society, maybe even higher :) but At least his post was relivent to the topic (unlike yours, or mine) Jaz sem tudi prepričan njegov (in vsi ostali na tem vozilu kar se tega tiče), inteligenca je na par z ostalo družbo, morda še višje:), ampak vsaj njegovo mesto je bil relivent na temo (za razliko od tvoje, ali rudnik)

To the guy that says that the bigger the muscles more the strength you're nuts !!! Da človek, ki pravi, da večje mišice več moči ste oreščki!

Muscle size and strength have nothing to do with each other… Mišična moč in velikost nimajo nobene zveze s seboj ...

Example: Olympic gymnasts…the ones that do exercises in the rims, box, parallel bars etc… Primer: Olympic telovadci ... tisti, ki vaje v obroči, polje, vzporedno barih itd ...

They have HUUUUGE strength and they aren't that big… they workout muscles that probably you and I aren't even aware of… Imajo HUUUUGE moč in niso velike, da so ... vaja mišic, ki so verjetno ti in jaz niti ne zavedajo ...

I give you guys a website: Dajem vam guys spletni strani: http://www.beastskills.com/videos.htm http://www.beastskills.com/videos.htm

also, Ryan Reynolds wasn't 3% bodyfat… that's nuts ! tudi, Ryan Reynolds ni bilo 3% bodyfat ... da je jajca!

The body can only sustain 3% bodyfat for a few hours, and only a few people in the world can do that…. Telo lahko trajno 3% bodyfat za nekaj ur, in le nekaj ljudi na svetu ne more delati to ....

Bodybuilders plan months ahead up to the competition day, so that on that day they can be close to 3% of Bodyfat, they can only sustain it for a few hours… It's extremely unhealthy for the body to be at that level of BF. Bodybuilderjev načrt prihodnjih mesecih do tekmovalni dan, tako da na ta dan, ko je mogoče blizu 3% Bodyfat, lahko bi jo lahko vzdrževala le za nekaj ur ... To je zelo nezdravo za telo, ki se na tej ravni BF.

I'd say Ryan Reynolds is around 6-7%, like any other Olymplic athlete in the artistic gymnasts… they are around that level and look like Ryan Reynolds Rekel bi, da Ryan Reynolds je okoli 6-7%, kot vsak drug Olymplic športnik v umetniških telovadci ... oni so približno tej ravni in izgledajo kot Ryan Reynolds

You guys are like writing huge essays on the topic. Vidva sta velika, kot je pisanje esejev na temo.

For me, I just try different things each time so my muscles could adapt to new exercises and so far, i seem to be growing. Za mene, sem poskusil različne stvari vsakič, da moje mišice lahko prilagodili novim vaje in sedaj, jaz se zdi, da raste.

My opinion is that everyone is different. Moje mnenje je, da vsakdo je drugačen. I know it doesnt sound professional, but all i know is that Im growing. Vem, da doesnt zvok strokovno, ampak vse kar vem je to Im narašča.

Great body. Great telo. It certain takes a lot of time to build a body as big and beautiful as Ryan Reynold's. To nekatere je potrebno veliko časa za oblikovanje telesa tako velika in lepa, kot Ryan's Reynold.

Any Idea on Reynolds body measurements?. Vsaka ideja o telesa Reynolds?. Biceps, chest, waist, etc. It would be interesting how they compare to Brad Pitts measurements in Fight Club. Dvoglava, prsi, pasu itd, bi bilo zanimivo, kako so meritve primerjajo s Brad Pitts v Fight Club.

3 % body fat is a possibility for reynolds, i am naturally thin and have kept an average of 3.9 % body fat for around 3 months, i havent changed my everyday diet and dont workout compulsively, i do little to no cardio and yet i still have an extremely low body fat. 3% telesne maščobe, je možnost za Reynolds, sem seveda tanke in so ohranili povprečno 3,9% telesne maščobe za okoli 3 mesece, jaz pristanišče spremenil svoj vsakdanji prehrani in dont vaja kompulzivno, delam le malo ali nič srca in jaz še vedno imajo izredno nizko vsebnostjo maščob telo. granted i do not have the muscle mass of reynolds but my six pack is clear and every muscle on my body is defined. i, ki nimajo mišične mase reynolds toda moja šest pakiranja jasna in vsako mišico na svojem telesu, je opredeljen. my genetics alow my body fat percentage to be what it is , reynolds would have had to work very hard to get down to 3% but this is till a possibility moja genetika alow moje telo maščobe odstotek, ki se, kaj je, Reynolds bi morala delati zelo težko priti do 3%, vendar je to možnost, da do

Thanks for the insight. Hvala za vpogled. I think his eating habits were the most important thing to getting 'cut.' Mislim, da svoje prehranjevalne navade so bile najbolj pomembna stvar, da dobim "cut." If you notice, Ryan includes a protein source at every meal and snack. Če opazite, Ryan vsebuje vir beljakovin pri vsakem obroku in prigrizku. This allows him to maintain/grow muscle and shed fat. To mu omogoča, da ohranijo / rast mišic in shed maščobe.

I also think 3% body fat is almost impossible to achieve. Prav tako menim, 3% telesne maščobe je skoraj nemogoče doseči. I know for a fact that Brad Pitt had around 6% BF in Fight Club. Vem za to, da Brad Pitt je imel približno 6% BF v Fight Club. I think Ryan is more around the 6% range than 3%. Mislim, da je Ryan bolj okoli 6% razponu od 3%. Either way, its very impressive! Kakorkoli, njegovo zelo impresivno!

Damn he has perfect abs! Prekleto je odlično abs! lucky bastard! srečna baraba!

Just guna weigh in on the 8-12/3-5 rep debate. Samo guna stehtamo v razpravi o 8-12/3-5 rep. I think there is alot of good information in the comments here. Mislim, da je veliko dobrih informacij v pripombah tukaj. Its correct to say that 3-5 reps is strength work, 8-12 is size and 13-20 is diffinition (sort of, definition is a bit more complex than that) anything after these is muscular endurance or cardio. Njegova trditev, da je moč 3-5 rips delo, je velikost 8-12 in 13-20 je diffinition (vrste, definicija je nekoliko bolj zapleten, kot je), kaj je po teh mišične vzdržljivosti ali srca. However, you still get some growth in the 13-20 rep category, you still get some in the 3-5 rep category. Vendar, vi še vedno zaslužiti nekaj rasti v kategoriji 13-20 rep, vi še vedno zaslužiti nekaj v kategoriji 3-5 rep. All of these work your muscles. Vsa ta dela mišice. My programme involves 6 weeks of 4 sets of 15 at 40% of max weight. Moj program vključuje 6 tednov 4 sklopov 15 na 40% max teže. Two weeks of strength (usually 1 set of 15 ant 40%, 1 set of 10-12 at 60% and 3 sets of 2-3 at 95-100%). Dva tedna moči (običajno 1 niz 15 mravelj 40%, 1 niz 10-12 na 60% in 3 nize 2-3 na 95-100%). Then two weeks of growth (usually 1 set of 15 at 40% 1 set of 10-12 at 60% and 3 sets of 6-12 at 80%). Potem dva tedna rasti (običajno 1 iz 15 na 40% 1 niz 10-12 na 60% in 3 nize 6-12 pri 80%). I follow this with one week of maintainence (same as the 1st 6weeks). Sledim to z en teden vzdrževanja (enako kot 1. 6weeks). I then do 2 more weeks of strength and 2 more weeks of size and start the cycle all over again. Nato sem do 2 tedna več moči in še 2 tedna po velikosti in začeti cikel znova. I find this the most effective for me, but this is far from the only way to do things. To se mi zdi najbolj učinkovita za mene, vendar to še zdaleč ni edini način, da stvari.

Threads like this one are why I stop reading forums/blogs. Niti kot je ta, zakaj sem se nehate brati forumih / blogih. They irritate me. Prav draži me. I never intend to reply initially, but I feel that if a single person listens to me instead of following stupid and uninformed advice that maybe I did a good thing. Nikoli ne nameravam odgovoriti na začetku, vendar menim, da če ena oseba posluša me namesto po neumen in neobveščeni nasvet, da sem morda naredil dobro stvar. SO: SO:

1- He does not walk around at 3% BF. 1 - Ne hodi na okoli 3% BF. He may have gotten that low for a single photo shoot or something, but I doubt it. Lahko, da so gotten nizka za eno fotografijo ustrelil ali kaj podobnega, ampak dvomim.

2- Aaron: creatine has never been shown to be unhealthy, and to say “Ryan gained 20 lbs. 2 - Aaron: kreatin še nikoli ni bilo dokazano, da je nezdravo, in reči "Ryan povečal za 20 lbs. in 5 months, which is most likely due to the creatine” is incorrect. v 5 mesecih, kar je najverjetneje posledica kreatin "je napačna.

3- Thetruth: Your comment is the one that actually made me want to reply. 3 - Thetruth: Vaš komentar je tisti, ki dejansko so me želeli odgovoriti. I truly wish people like you would stop typing altogether, or stick to YouTube. Jaz resnično želijo ljudje kot si ti bi prenehali tipkati v celoti, ali pa se držite YouTube. You used the words “huge” and “bulky” to make it sound like Ryan Reynolds looks like Mr. Olympia. Ti se uporabljajo besede "velike" in "velikih", da bi bilo dobro, kot so Ryan Reynolds izgleda kot Mr Olympia. He is cut, not huge. On je zmanjšal, ni veliko. I bet he weighed more is his Van Wilder days than he did for Blade (or similar if he bulked up a little before the cut). Stavim, da je tehtal več je njegov Van Wilder dni, kot je to storil za Blade (ali podobno, če je združujejo gor malo pred cut). A person doesn't need steroids for this kind of transformation, and to say so is completely ignorant. Oseba, ki ne potrebuje steroidi za tovrstno preoblikovanje, in pravi, da je popolnoma neveden. I usually hate to resort to name-calling, but you are seriously a fucking idiot. Jaz navadno sovraštvo zateči k ime-poklicati, vendar ste resno jebeni idiot.

4- THE STRENGTH/HYPERTROPHY DEBATE: Powerlifters (normally “strength” rep range) are huge. 4 - TRDNOSTI / hipertrofijo so RAZPRAVA: Powerlifters (običajno "moč" REP območja) velike. Bodybuilders (normally “hypertrophy” rep range) are strong. Bodybuilderji (običajno "hipertrofija" REP območja), so močni. So I think it goes to show that rep ranges are not really as important as people tend to think. Zato mislim, da gre za dokaz, da se rep sega ni ravno tako pomembna kot ljudje mislijo. If a person is pushing his/her body to at each training session and recovering properly through diet and sleep, the results will come. Če oseba potiska njegovo telo na vsako usposabljanje in ustrezno izterjavo s pomočjo prehrane in spanja, bodo rezultati prišli. Also, most powerlifters and bodybuilders don't rely on a single rep scheme anyway. Poleg tega je večina bodybuilders powerlifters in se ne zanašajte na shemo enotnega rep anyway.

You are all a bunch of fucking idiots! Vi ste vsi kup prekleti idioti! Go train instead of typing you fools. Go vlak namesto tipkanja ste bedaki. ooooooh…but typing 100 words per minute will put my forearms into hypertrophy phase…blah,blah,blah. ooooooh ... ampak tipizacijo 100 besed na minuto bo dal svoj podlahti v fazi hipertrofije ... bla, bla, bla. Peace Mir

i know in order to get abs, lowering my bf % is more important than the actual workout itself (not at all saying that it isn't important, just not as). jaz vem, da bi dobili abs, zniževanje moja bf% je bolj pomembno od dejanske vaja sama (sploh ni rekel, da ni pomembno, prav tako kot ne). I have a nice diet, but is it true that if running is the only cardiovascular activity i've been doing that my body will eventually get used to it and stop reacting and i will stop losing the weight, kind of like a plateau? Imam lepo prehrane, vendar je res, da če je le delovanje srca in ožilja dejavnost sem počel, da se bo moje telo sčasoma navadiš in ustavitev odziv in bom ustaviti izgubo teže, nekako kot plato?

should i try swimming for a while to see if that kind of switch up is what my body needs? naj poskusim za kopanje, medtem ko da vidim, če te vrste prehod do moje telo je tisto, kar potrebuje?

any help on the matter is sincerely appreciated. koli pomoč v zvezi s tem je cenil.

Funny i stumbled on this yesterday. Smešno jaz spotikljaj na to včeraj. I actually saved a promo picture of Reynolds way back when trinity came out as an example of the physique i wanted. Jaz zdaj shranjene promo sliko Reynolds poti nazaj, ko trinity prišel ven kot primer postavo i hotel. i still have the picture. Še vedno imam sliko. Not quite the physique. Ne čisto postavo. damn. prekleto.

personally i got no problem looking like ryan bods if he's hit by a trucks…but i must say he looks good in blade… Osebno sem dobil brez problema, kot je videti ryan bods, če je on udaril s tovornjaki ... ampak moram reči, izgleda dobro v rezilo ...

Thanks for posting this material, it inspired me.. Hvala zakaj izumentičen to gradivo, je navdihnila me .. to go for good body shape.. umreti za dobro obliki telesa ..

and Yes i can do it..in 5 months..only…yeah…. Ja in lahko delam to .. v 5 mesecih .. samo ... ja .... even u guys can also do..it celo u guys lahko storite tudi to ..

come on..lets get started.. daj no .. lets začeli ..

Mun- Mun -

I have a body fat of 8% but for some reason im thin everywhere but my stomach. Imam telesne maščobe 8%, vendar iz neznanega razloga im tanke povsod, ampak moj želodec. I follow this diet and do abs exercises to no pervail. Sledim tej dieti in delati vaje za abs no pervail. My friend said that abs everyday constricts them and they cannot form. Moj prijatelj je dejal, da abs vsakdanje constricts njimi in jih ne more biti. Is this true? Je to res?

Man that guy is ripped! Človek, ki je fant ripped!

Damn, everyone here is talking about getting Bigger&Stronger, but the thing about Ryan is that he has a slim shape with muscles like that, this could be the cause of his heigt off course (1,88mm). Prekleto, vsi tukaj se govori o pridobivanje & Bigger Stronger, ampak stvar Ryan je, da je slim oblike z mišicami, kot da bi to lahko bilo vzrok njegove heigt seveda (1,88 mm).

I'm 17 and i've been a naughty boy, i was pretty fat when i was a kid but now i'm ok, but with a blob of fat. Jaz sem 17 in sem bil poreden fant, sem bil precej maščobe, ko sem bil otrok, ampak zdaj sem v redu, vendar Nič maščobe. I'm 1,72m and 63KG, i haven't got decent muscles whatsoever. Jaz sem 1,72 m in 63kg, imam ne got dostojno mišice whatsoever. For a year now i've been on a diet and lost 9 kilo (So i was 72KG :x). Za leto dni sem bila na dieti in izgubila 9 kg (zato sem bil 72KG: x). But all i want is another 5KG down to then Train abs, cause my arms are just getting skinny while blob of fat stays in Stomach&Ass! Ampak vsi hočem je še 5KG do takrat Train abs, povzročajo moje roke so ravno suh, medtem ko Grudic maščobe ostane v želodcu & Ass!

I bet it's not that hard for tall people, let's say it's easier when you are tall, i didn't say easy. Stavim, da to ni tako težko za visoke ljudi, recimo, da je lažje, če ste visoki, nisem rekel, enostavno.
So maybe lot of people here want to get bigger&stronger, but there are some people like me who want to slim out and get a Goddamn Sixpack!!! Mogoče veliko ljudi, ki tukaj želijo zaslužiti večji in močnejši, vendar so nekateri ljudje kot sem jaz, ki želijo zaslužiti vitek, in Prekleto Sixpack!
Off course sitting here doing nothing won't help, i'm F*cking goin for this, Off seveda seje tukaj počne nič ne bo pomagalo, I'm F * cking dogaja za to,

GOOD LUCK TO ALL, & Enjoy Life :) Vso srečo vsem, Life & Enjoy:)

By the way, the fasterst way to lose fat and therefore see your sixpack is to do weights and build muscle. Mimogrede, fasterst način za izgubiti maščobe in je zato videti vaše sixpack je, da to težo in graditi mišice. When you have muscle, you burn fat faster than doing aerobics. Ko ste v mišicah, spali maščobe hitreje kot početje aerobiko. I've tried aerobics in the past for 6 months and nothing, and then I did weights – the weights worked. Ive 'preizkušen aerobika v preteklosti za 6 mesecev in nič, potem pa sem uteži - uteži delal.

the more muscles you have the higher the metabolism right!? Več mišic ste višje presnovo desno!?
assuming you've built bigger physique by using nutrients like creatine which i am to understand allows more water in your muscles. ob predpostavki, ki ste jih zgradili večji physique z uporabo hranili, kot so kreatin, ki jaz sem razumeti omogoča več vode v mišicah.
will that extra weight and bulk have an effect on your metabolism? , ki bodo dodatno težo in imajo večji učinek na vaš metabolizem?

YEAH THANKS. YEAH hvala. i'm gonna start training today! I'm gonna začeli usposabljanje še danes!

everyday I come to this website for motivation… hope fully nxt year when I go beach side can proudly show off the best shape, not one world in the stomach. vsakdanji pridem na to spletno stran za motivacijo ... upanje v celoti NXT leto, ko sem šel peš strani lahko s ponosom kažejo izklop najboljša oblika, ki niso ena svetu, v želodcu. the blog its well done.. blog svoje dobro opravljeno .. I laugh hard when I read the 3 type of weird ppl in gym article.. I smeh težko, ko sem prebral 3 vrste čudnih ppl v telovadnici članku .. haha haha

lol… Pretty much 80% of the people that post here have no clue about what they're talking about. lol ... Precej 80% ljudi, ki post tukaj nimajo pojma o tem, kaj oni 'zvočni film približno. They spout internet references. Ti Šikljati internet referenc. Listen to the guys that have done it.. Poslušajte fantje, ki so to naredili .. ie… me. torej ... me.

Lots of arguing over what exercise will produce the best result. Veliko trdil, nad tem, kaj bo uveljavljala proizvodnjo najboljši rezultat. Funny thing is.. Smešno je .. your diet is 80% of the determining factor in how your body looks. svojo dieto je 80% odločilni dejavnik pri tem, kako vaše telo izgleda. Workouts are 20% at best. Vaje so 20%, v najboljšem primeru. And most people have no clue about how to construct their diets. In večina ljudi nima pojma o tem, kako za konstruiranje njihove prehrane. They think they eat a lot, they should gain muscle and not fat. Mislijo, da jedo veliko, bi morali pridobiti mišice in ne maščobe. They eat less, they should lose fat, right? Ti jedo manj, bi morali izgubiti maščobo, kajne? Not hardly. Ni težko.

What Ryan has done here is easy to do.. Kaj Ryan je naredil tukaj, je enostavno narediti .. by close monitoring of your diet, everyday. s pozornim spremljanjem vaši prehrani, vsak dan. The trick isn't how many reps you do.. Trik ni, koliko rips vam .. it's counting calories every day, having the correct ratio of protein/carbs and fats. it's štetje kalorij vsak dan, ki ima pravilno razmerje beljakovin / ogljikovih hidratov in maščob. It's taking body fat measurements weekly and making sure you never more than a 2 week period of not seeing progress. To je ob telesne maščobe meritev na teden, tako da prepričani, da nikoli več kot 2 tednov ni videl napredek. It's changing your diet along the way to make sure that you're body still responds to it. To je spreminjanje vaše prehrane ob poti, da se prepričajte, da ste še vedno telo odziva na to. It's hitting the gym about an hour a day five or six days a week. It's hitting telovadnici približno eno uro na dan, pet ali šest dni v tednu. If you have a lot of fat to burn, you have to add cardio in a few hours a week in the evening, as well. Če imate veliko maščob, da gorijo, morate dodati kardio na nekaj ur tedensko v večernih urah, kot tudi. Many people (guys with about 20% body fat or less) never even need to do cardio to get these results. Mnogi ljudje (fantje s približno 20% telesne maščobe ali manj), nikoli tudi ni treba delati kardio dobiti teh rezultatov. They're always surprised when I tell them them.. Oni so vedno presenečen, ko sem jim povedal jim .. but they're believers in about 3 months. ampak oni so verniki v približno 3 mesece.

I've done it.. Ive 'velja to .. and I've trained a lot of guys to do it. in sem usposobljeni veliko guys to storiti. I will add, that in the the case of Hollywood stars prepping for a movie, they have the added advantage of having a trainer that will ensure the actor achieves success at any level, therefore, Ryan has almost certainly taken some steroids… some straight testosterone and/or some Deca. Bom dodati, da v primeru Hollywood zvezde prepping za film, ki so dodatno prednost, da imajo trenerja, ki bo zagotovil igralec doseže uspeh na vseh ravneh, zato, Ryan je skoraj zagotovo sprejela nekatere steroidov ... nekaj naravnost testosterona in / ali nekaj Deca. It's very difficult to achieve 20 lbs of muscle while losing body fat in that short of a time. To je zelo težko doseči £ 20 mišic, medtem ko izgubi telesne maščobe, da v kratkem od časa. I'd be willing to bet the farm he had some illegal supplements along the way. Sem se pripravljen staviti kmetijo je imel nekaj nezakonitih dodatkov na poti. Still very doable though, and it's not a matter of genetics. Še vedno zelo izvedljivo, čeprav, in to ni stvar genetike. It's all diet… and a little longer than he did it in, if doing it naturally. It's all prehrana ... in malo dlje, kot je to naredil, je potrebno biti početje to naravno. 9 months, I can make anyone look this way… unless you're just very obese. 9 mesecev, lahko naredim, da kdorkoli si na ta način ... razen če si samo zelo debelih.

And he's not 3% body fat. In ne 3% telesne maščobe. That's about 5-6%. To je približno 5-6%.

frank your dumb, 5 or less doesnt build hardly any muscle, just pure strength, ryan reynolds could have done that and got really strong, but no one would be the wiser. frank svoje neumen, 5 ali manj doesnt graditi skoraj vse mišice, samo čisto moč, Ryan Reynolds bi storil to in dobil močne, vendar nihče ne bi pametneje. For a person who wants to look good and doesnt care about benching 400lbs higher reps at 8-12 will make the biggest size ( not strength ) increases. Za osebo, ki želi videti dobro in doesnt skrbi benching £ 400 na višji rips 8-12 bo največji velikosti (ne moč) povečuje.

Masters in Exercise Science. Masters v Exercise Science.