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blasiansanchez

Recette pour séche

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Le 17/03/2021 at 20:56, blasiansanchez a dit :

Bonjour, 

 

Je fais 1m68 et 79 kilos je voudrais faire une séche mais je connais pas trop de recette pour les petits déjeuners et les déjeuners et quel compléments prendre 

Salut, 

J'ai réussi à sécher en jeunant 3 fois par semaine le midi avec une pomme (ou une pore), du pain et de l'eau.

Concernant l'eau, je te conseille d'en boire 30 minutes avant et après le repas. Si tu bois de l'eau durant le repas, tu vas mélanger la graisse à l'eau. Cela va créer une sorte de "soupe calorique" qui va t'empêcher de perdre facilement du gras.

Cela a marché pour moi. essaye de faire le test durant une semaine pour voir si cela te convient 😉

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Le 19/03/2021 at 16:14, MuscleMusk a dit :

Salut, 

J'ai réussi à sécher en jeunant 3 fois par semaine le midi avec une pomme (ou une pore), du pain et de l'eau.

Concernant l'eau, je te conseille d'en boire 30 minutes avant et après le repas. Si tu bois de l'eau durant le repas, tu vas mélanger la graisse à l'eau. Cela va créer une sorte de "soupe calorique" qui va t'empêcher de perdre facilement du gras.

Cela a marché pour moi. essaye de faire le test durant une semaine pour voir si cela te convient 😉

Je tenir compte de ton conseil pour l'eau mais pour le jeûne j'y arriverais pas car je me connais .  Le jeûne fonctionne pour mli que si je me réveille vers 12h est malheureusement je suis en télétravail mais merci du conseil.

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Pour réussir une sèche, le plus important est d'adapter votre alimentation à vos besoins et à vos objectifs. Voici quelques idées de petits déjeuners et de déjeuners adaptés pour une sèche :

Petits Déjeuners

  1. Omelette de Blancs d'Oeufs : Blancs d'œufs avec des épinards, des tomates, et un peu de fromage faible en gras.
  2. Smoothie Protéiné : Mélangez des protéines en poudre, des légumes verts, des baies, et de l'eau ou du lait d'amande.
  3. Avoine Protéinée : Flocons d'avoine avec des graines de chia, de la poudre de protéine et des baies fraîches.

Déjeuners

  1. Poulet Grillé et Légumes : Poitrine de poulet grillée avec des légumes cuits à la vapeur et une petite portion de riz brun.
  2. Salade de Thon : Salade de thon avec des légumes frais, des œufs durs et un peu d'huile d'olive.
  3. Saumon au Four : Saumon cuit au four avec des brocolis rôtis et des patates douces.

Compléments Alimentaires

  1. Protéine en Poudre : Idéale pour atteindre votre apport protéique quotidien, surtout après l'entraînement.
  2. Multivitamines : Pour s'assurer que votre corps reçoit tous les micronutriments nécessaires.
  3. Omega-3 : Bon pour la santé cardiovasculaire et pour réduire l'inflammation.
  4. BCAA (acides aminés à chaîne ramifiée) : Pour soutenir la récupération musculaire.

Conseils Généraux :

  • Suivez un régime hypocalorique mais assurez-vous de ne pas couper trop de calories.
  • Maintenez un apport suffisant en protéines pour conserver la masse musculaire.
  • Faites des exercices de cardio et de musculation régulièrement.

Il est toujours préférable de consulter un professionnel de la santé ou un nutritionniste pour un plan alimentaire personnalisé qui correspond à vos besoins spécifiques.

Edited by Jbobalfonso
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