{"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\/de\/bodybuilding-ernahrung-zerrissen\/","title":{"rendered":"6 Bodybuilding-Di\u00e4t-Tipps, die Ihnen helfen, sich zu schneiden und zu zerrei\u00dfen"},"content":{"rendered":"

Gewichtsverlust<\/a> ist das Hauptziel jedes gut durchdachten Bodybuildings Di\u00e4t Plan<\/a>. Ohne sie kann Ihnen kein Gewichtheben oder anderes Bodybuilding-Training die definierten Muskeln verleihen, die Sie sich w\u00fcnschen. Nutzen Sie die folgenden Ratschl\u00e4ge, um eine Di\u00e4t zusammenzustellen, die Ihre Trainingsroutine unterst\u00fctzt und Ihre Fortschritte bei der Erreichung Ihrer Fettabbau- und Muskelaufbauziele beschleunigt:<\/p>\n

6 Bodybuilding-Di\u00e4t-Tipps<\/b><\/h2>\n

Schauen Sie sich die sechs Bodybuilding-Ern\u00e4hrungen an, Bodybuilding<\/a> Ern\u00e4hrungstipps u Di\u00e4t-Tipps zum Abnehmen<\/a> Fett unten, um Ihnen zu helfen, Ihre fettfreie Muskelmasse, Ihren Gewichtsverlust und Ihre Fitnessziele zu erreichen.<\/p>\n

<\/h3>\n

#1.<\/strong> Iss oft<\/h3>\n

Halten Sie einen regelm\u00e4\u00dfigen Essplan mit sechs Mahlzeiten pro Tag (alle 2\u20133 Stunden) ein: Dies stellt eine konstante Versorgung von Gehirn und K\u00f6rper mit Glukose sicher, reduziert den Hunger, kurbelt Energie und Stoffwechsel an und h\u00e4lt den Muskelglykogenspiegel hoch.<\/p>\n

\"\"<\/p>\n

#2.<\/strong> Gen\u00fcgend und gute Proteine<\/h3>\n

Nehmen Sie ausreichend Protein in der richtigen Art und Menge zu sich Ihre Ern\u00e4hrung<\/a>: Um Ihren t\u00e4glichen Proteinbedarf zu ermitteln, multiplizieren Sie Ihr K\u00f6rpergewicht mit 1,2. Berechnen Sie Ihre t\u00e4gliche Eiwei\u00df<\/a> dividieren Sie die Gesamtmenge durch 6. Essen Sie nur wei\u00dfen Fisch wie Tilapia und f\u00fcgen Sie mageres Fleisch wie Truthahn und Huhn zu Ihren Mahlzeiten hinzu. Proteinshakes sollten nicht mehr als drei Ihrer sechs t\u00e4glichen Mahlzeiten ausmachen. Ern\u00e4hrungsunterst\u00fctzung f\u00fcr Muskelreparatur und Muskelwachstum sollte folgen Ihr Training<\/a>. Eine Mischung aus Reiscreme und Molkenproteinpulver sollte ausreichen. Nur die Mahlzeit direkt nach dem Training sollte solide sein; Die anderen beiden Mahlzeiten nach dem Training k\u00f6nnen in fl\u00fcssiger Form eingenommen werden.<\/p>\n

<\/h3>\n

#3.<\/strong> \u00dcberpr\u00fcfen Sie Ihre Kohlenhydrate<\/h3>\n

Um zu bestimmen, wie viele Gramm Kohlenhydrate Sie t\u00e4glich zu sich nehmen m\u00fcssen, multiplizieren Sie Ihre fettfreie K\u00f6rpermasse (fettfreies K\u00f6rpergewicht) mit 0,8: Um die Kohlenhydrat-Gramm in Mahlzeit 1, Ihrer Mahlzeit vor dem Training und Ihrer Mahlzeit nach dem Training zu berechnen, Teilen Sie die Gesamtmenge einfach durch 3. Um Ihr Fettabbauziel zu unterst\u00fctzen, halten Sie sich an Kohlenhydrate mit niedrigem glyk\u00e4mischen Index (wie S\u00fc\u00dfkartoffeln, brauner Reis, Haferflocken und Gr\u00fctze). Sie k\u00f6nnen jedoch Ihre Post-Workout-Mahlzeit aus Reiscreme, einem hochglyk\u00e4mischen Kohlenhydrat, beibehalten, vorausgesetzt, Ihre andere Kohlenhydrataufnahme besteht aus niedrigglyk\u00e4mischen Kohlenhydraten.<\/p>\n

\"\"<\/p>\n

#4.<\/strong> Gem\u00fcse konsumieren:<\/h3>\n

Eine ballaststoffreiche Ern\u00e4hrung hilft nicht nur, den Appetit zu unterdr\u00fccken, sondern verlangsamt auch die Freisetzung von Kohlenhydraten andere N\u00e4hrstoffe<\/a>, w\u00e4hrend die Absorption Ihres K\u00f6rpers von Protein aufgeladen wird. Gem\u00fcse hilft auch, Ihr System zu reinigen und Ihren Stoffwechsel anzukurbeln (da der K\u00f6rper hart arbeiten muss, um das Gem\u00fcse zu verdauen). Gem\u00fcse der gr\u00fcnen Blattsorte (Salat, gr\u00fcne Bohnen, Brokkoli usw.) kann so viel wie m\u00f6glich gegessen werden, ohne dass Sie sich zu viele Gedanken \u00fcber die verzehrte Menge machen m\u00fcssen.<\/p>\n

<\/h3>\n

#5.<\/strong> Essen Sie Ihre essentiellen Fette:<\/h3>\n

Sie sind entscheidend f\u00fcr Ihr Wohlbefinden, Ihren Muskelschutz und Ihren Gewichtsverlust. Wenn Sie nicht genug davon bekommen, werden Sie nicht nur Probleme haben, Muskeln aufzubauen und Fett abzubauen, sondern Sie werden sich auch st\u00e4ndig m\u00fcde f\u00fchlen. F\u00fcge 2 Teel\u00f6ffel Leinsamen\u00f6l zu deinem Proteinshake oder Hauptgericht hinzu.<\/p>\n

\"\"<\/p>\n

#6.<\/strong> Wasser ist wichtig:<\/h3>\n

Ausreichend hydriert zu bleiben ist wichtig, da es zur Gewichtsreduktion, zum Muskelaufbau und zu Ihrer allgemeinen Gesundheit beitr\u00e4gt. Es hilft Ihnen auch, sich \u00fcber l\u00e4ngere Zeitr\u00e4ume satt zu f\u00fchlen, was gro\u00dfartig ist, wenn Sie versuchen, Kalorien zu reduzieren. Trinken Sie jeden Tag mindestens die H\u00e4lfte Ihres K\u00f6rpergewichts in Unzen Wasser.<\/p>\n

Ihre Kohlenhydrataufnahme sollte \u00fcber das Wochenende um das 1,3-fache der fettfreien K\u00f6rpermasse (fettfreies Gewicht) erh\u00f6ht werden. Um zu verhindern, dass sich der Stoffwechsel Ihres K\u00f6rpers anpasst Ihre Ern\u00e4hrung<\/a>, nehmen Sie Ihre Gesamtmenge an Kohlenhydraten und teilen Sie sie durch 5. Nehmen Sie sie zu den Mahlzeiten 1, 3, 4 und 5 zu sich. Wenn Sie vermeiden m\u00f6chten, nach 18 Uhr st\u00e4rkehaltige Kohlenhydrate zu sich zu nehmen, versuchen Sie, Mahlzeit 5 fr\u00fcher am Tag zu planen.<\/p>","protected":false},"excerpt":{"rendered":"

Gewichtsverlust ist das Hauptziel eines jeden gut durchdachten Bodybuilding-Di\u00e4tplans. Ohne sie kann Ihnen kein Gewichtheben oder anderes Bodybuilding-Training die definierten Muskeln geben, die Sie sich w\u00fcnschen. Verwenden Sie die folgenden Ratschl\u00e4ge, um eine Di\u00e4t zusammenzustellen, die Ihre Trainingsroutine unterst\u00fctzt und Ihren Fortschritt in Richtung Ihres Fettabbaus und Muskelaufbaus beschleunigt [\u2026] Mehr<\/a><\/p>","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":{"0":"post-1900","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-diet-and-fat-loss","8":"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\" href=\"https:\/\/anabolic-coach.com\/de\/bodybuilding-ernahrung-zerrissen\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Bodybuilding Diet Tips to Help you Get Cut and Ripped - 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