{"id":1900,"date":"2022-11-02T08:22:21","date_gmt":"2022-11-02T08:22:21","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=1900"},"modified":"2023-09-10T17:15:26","modified_gmt":"2023-09-10T17:15:26","slug":"bodybuilding-diet-get-ripped","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/kulturistika-dieta-vytrhnout\/","title":{"rendered":"6 tip\u016f na kulturistickou dietu, kter\u00e9 v\u00e1m pomohou dostat se do r\u00e1ny a natrhat"},"content":{"rendered":"

Ztr\u00e1ta v\u00e1hy<\/a> je prim\u00e1rn\u00edm c\u00edlem ka\u017ed\u00e9 dob\u0159e promy\u0161len\u00e9 kulturistiky dietn\u00ed pl\u00e1n<\/a>. Bez n\u011bj v\u00e1m \u017e\u00e1dn\u00e9 vzp\u00edr\u00e1n\u00ed nebo jin\u00fd kulturistick\u00fd tr\u00e9nink nem\u016f\u017ee poskytnout definovan\u00e9 svaly, po kter\u00fdch tou\u017e\u00edte. Pou\u017eijte n\u00e1sleduj\u00edc\u00ed rady k sestaven\u00ed j\u00eddeln\u00ed\u010dku, kter\u00fd podpo\u0159\u00ed va\u0161i cvi\u010debn\u00ed rutinu a urychl\u00ed v\u00e1\u0161 pokrok sm\u011brem k va\u0161im c\u00edl\u016fm v oblasti hubnut\u00ed a budov\u00e1n\u00ed sval\u016f:<\/p>\n

6 kulturistick\u00fdch dietn\u00edch tip\u016f<\/b><\/h2>\n

Pod\u00edvejte se na \u0161est kulturistick\u00fdch v\u00fd\u017eiv, kulturistika<\/a> dietn\u00ed tipy a dietn\u00ed tipy, jak ztratit<\/a> tuku n\u00ed\u017ee, kter\u00fd v\u00e1m pom\u016f\u017ee dos\u00e1hnout va\u0161ich \u010dist\u00fdch sval\u016f, hubnut\u00ed a c\u00edl\u016f v oblasti fitness.<\/p>\n

<\/h3>\n

#1.<\/strong> Jezte \u010dasto<\/h3>\n

Dodr\u017eujte pravideln\u00fd stravovac\u00ed rozvrh \u0161esti j\u00eddel ka\u017ed\u00fd den (ka\u017ed\u00e9 2\u20133 hodiny): To zaji\u0161\u0165uje st\u00e1l\u00fd p\u0159\u00edsun gluk\u00f3zy do mozku a t\u011bla, sni\u017euje pocit hladu, zvy\u0161uje energii a metabolismus a udr\u017euje vysokou hladinu svalov\u00e9ho glykogenu.<\/p>\n

\"\"<\/p>\n

#2.<\/strong> Dostatek a dobr\u00e9 proteiny<\/h3>\n

P\u0159ij\u00edmejte dostatek vhodn\u00fdch druh\u016f a mno\u017estv\u00ed b\u00edlkovin svou dietu<\/a>: Chcete-li ur\u010dit svou denn\u00ed pot\u0159ebu b\u00edlkovin, vyn\u00e1sobte svou t\u011blesnou hmotnost 1,2. Spo\u010d\u00edtejte si sv\u016fj den protein<\/a> p\u0159\u00edjem vyd\u011blen\u00edm celkov\u00e9ho po\u010dtu 6. Jezte pouze b\u00edl\u00e9 ryby, jako je tilapie, a do j\u00eddla p\u0159id\u00e1vejte libov\u00e9 maso, jako je kr\u016ft\u00ed a ku\u0159ec\u00ed maso. Proteinov\u00e9 koktejly by nem\u011bly tvo\u0159it v\u00edce ne\u017e t\u0159i ze \u0161esti denn\u00edch j\u00eddel. M\u011bla by n\u00e1sledovat nutri\u010dn\u00ed podpora pro obnovu a r\u016fst sval\u016f va\u0161e tr\u00e9ninky<\/a>. Sm\u011bs r\u00fd\u017eov\u00e9 smetany a syrov\u00e1tkov\u00e9ho proteinov\u00e9ho pr\u00e1\u0161ku by m\u011bla sta\u010dit. Pouze j\u00eddlo hned po tr\u00e9ninku by m\u011blo b\u00fdt pevn\u00e9; dal\u0161\u00ed dv\u011b j\u00eddla p\u0159ijat\u00e1 po tr\u00e9ninku mohou b\u00fdt v tekut\u00e9 form\u011b.<\/p>\n

<\/h3>\n

#3.<\/strong> Zkontrolujte si sacharidy<\/h3>\n

Chcete-li zjistit, kolik gram\u016f sacharid\u016f mus\u00edte denn\u011b zkonzumovat, vyn\u00e1sobte svou netukovou t\u011blesnou hmotnost (t\u011blesnou hmotnost bez tuku) 0,8: Chcete-li vypo\u010d\u00edtat gramy sacharid\u016f v j\u00eddle 1, j\u00eddle p\u0159ed tr\u00e9ninkem a j\u00eddle po tr\u00e9ninku, jednodu\u0161e vyd\u011blte celkov\u00fd po\u010det 3. Abyste dos\u00e1hli sv\u00e9ho c\u00edle v oblasti sni\u017eov\u00e1n\u00ed tuku, dr\u017ete se n\u00edzkoglykemick\u00fdch sacharid\u016f (jako jsou sladk\u00e9 brambory, hn\u011bd\u00e1 r\u00fd\u017ee, ovesn\u00e9 vlo\u010dky a krupice). St\u00e1le si v\u0161ak m\u016f\u017eete ponechat sv\u00e9 potr\u00e9ninkov\u00e9 j\u00eddlo z r\u00fd\u017eov\u00e9 smetany, co\u017e je sacharid s vysok\u00fdm glykemick\u00fdm indexem, za p\u0159edpokladu, \u017ee v\u00e1\u0161 dal\u0161\u00ed p\u0159\u00edjem sacharid\u016f obsahuje sacharidy s n\u00edzk\u00fdm glykemick\u00fdm indexem.<\/p>\n

\"\"<\/p>\n

#4.<\/strong> Konzumujte zeleninu:<\/h3>\n

Strava bohat\u00e1 na sacharidy z vl\u00e1kniny nejen pom\u00e1h\u00e1 potla\u010dit chu\u0165 k j\u00eddlu, ale tak\u00e9 zpomaluje uvol\u0148ov\u00e1n\u00ed jin\u00e9 \u017eiviny<\/a>a z\u00e1rove\u0148 zv\u00fd\u0161\u00edte vst\u0159eb\u00e1v\u00e1n\u00ed b\u00edlkovin ve va\u0161em t\u011ble. Zelenina tak\u00e9 pom\u00e1h\u00e1 \u010distit v\u00e1\u0161 syst\u00e9m a zvy\u0161uje rychlost metabolismu (proto\u017ee t\u011blo mus\u00ed tvrd\u011b pracovat, aby zeleninu str\u00e1vilo). Zeleniny zelen\u00e9 listov\u00e9 odr\u016fdy (hl\u00e1vkov\u00fd sal\u00e1t, zelen\u00e9 fazolky, brokolice atd.) m\u016f\u017eete konzumovat v maxim\u00e1ln\u00edm mno\u017estv\u00ed, ani\u017e byste se p\u0159\u00edli\u0161 starali o zkonzumovan\u00e9 mno\u017estv\u00ed.<\/p>\n

<\/h3>\n

#5.<\/strong> Jezte sv\u00e9 z\u00e1kladn\u00ed tuky:<\/h3>\n

Jsou z\u00e1sadn\u00ed pro va\u0161i pohodu, ochranu sval\u016f a hubnut\u00ed. Pokud jich nebudete p\u0159ij\u00edmat dostatek, nebudete m\u00edt jen probl\u00e9my s rozvojem sval\u016f a shazov\u00e1n\u00ed tuku, ale tak\u00e9 se budete neust\u00e1le c\u00edtit unaven\u00ed. P\u0159idejte 2 l\u017ei\u010dky ln\u011bn\u00e9ho oleje do proteinov\u00e9ho koktejlu nebo hlavn\u00edho j\u00eddla.<\/p>\n

\"\"<\/p>\n

#6.<\/strong> Voda je nezbytn\u00e1:<\/h3>\n

Z\u016fstat spr\u00e1vn\u011b hydratovan\u00fd je d\u016fle\u017eit\u00fd, proto\u017ee pom\u00e1h\u00e1 p\u0159i redukci hmotnosti, n\u00e1r\u016fstu svalov\u00e9 hmoty a celkov\u00e9m zdrav\u00ed. Pom\u00e1h\u00e1 v\u00e1m tak\u00e9 c\u00edtit se pln\u011bj\u0161\u00ed po del\u0161\u00ed dobu, co\u017e je skv\u011bl\u00e9, kdy\u017e se sna\u017e\u00edte sn\u00ed\u017eit kalorie. Ka\u017ed\u00fd den vypijte alespo\u0148 polovinu sv\u00e9 t\u011blesn\u00e9 hmotnosti v unc\u00edch vody.<\/p>\n

V\u00e1\u0161 p\u0159\u00edjem sacharid\u016f by m\u011bl b\u00fdt b\u011bhem v\u00edkendu zv\u00fd\u0161en o 1,3n\u00e1sobek \u010dist\u00e9 t\u011blesn\u00e9 hmoty (v\u00e1ha bez tuku). Aby se metabolismus va\u0161eho t\u011bla nep\u0159izp\u016fsobil svou dietu<\/a>vezm\u011bte si celkov\u00e9 mno\u017estv\u00ed sacharid\u016f a rozd\u011blte ho o 5. Konzumujte je p\u0159i j\u00eddlech 1, 3, 4 a 5. Pokud se chcete vyhnout konzumaci \u0161krobov\u00fdch sacharid\u016f po 18:00, zkuste si j\u00eddlo 5 napl\u00e1novat na d\u0159\u00edv\u011bj\u0161\u00ed den.<\/p>","protected":false},"excerpt":{"rendered":"

Weight loss is the primary goal of any well-thought-out bodybuilding diet plan. Without it, no amount of weightlifting or other bodybuilding training can give you the defined muscles you desire. Use the following advice to put together a diet that will support your exercise routine and speed up your progress toward your fat-loss and muscle-building […] More<\/a><\/p>\n","protected":false},"author":3,"featured_media":1977,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[72,70],"tags":[],"class_list":["post-1900","post","type-post","status-publish","format-standard","has-post-thumbnail","category-diet-and-fat-loss","category-nutrition"],"yoast_head":"\n6 Bodybuilding Diet Tips to Help you Get Cut and Ripped - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Check out the six bodybuilding nutrition, bodybuilding diet tips and diet tips to lose fat below to help you achieve your lean muscle mass, weight loss and fitness goals.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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