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karla86

Musculation ancienne obèse

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Bonjour à toutes et à tous,

Je suis une jeune femme de 23 ans ayant perdu 40kg et en ayant repris 10 ces 5 dernières années (je n'ai plus mes règles si je pèse moins de 65kg) et depuis un an je bouge plus. Je mesure 1m79 et je pèse actuellement 69kg environ quand je suis à jeun, je prend plutôt facilement du muscle dans les quadriceps, difficilement dans les ischios et les fesses (naturellement plate).
J'ai le ventre plat, mais du gras sous cutanée au niveau de la taille, une poitrine moyenne n'ayant pas bougé (ou presque) durant ma perte de poids (je suis passé d'un 90c à un 70c).
Je suis très gourmande, je mange difficilement moins de 2000kcal/jour (mais je marche 2h minimum chaque jours pour aller, rentrer du travail, pour me promener, pour aller faire les courses ect...).
Je souhaiterais un programme d'entraînement musculaire pour développer du muscle au niveau du ventre et des jambes, et muscler mes fessiers et les ischios jambiers afin d'avoir moins mal au dos.

Je fais actuellement un peu de renforcement musculaire "maison" à poids de corps une fois par jour mais je vois pas de résultats...
-1mn 30 gainage statique
-50 mouvements de jambes d'arrière vers le menton (je sais pas si cette exercice existe lol)
-je maintiens la position à quatre pattes 80sec/jambe
-50 squat avec un poids de 20kg vraiment simple à soulever
-3 x 20 ponts genoux écartés et tous les 20 je maintiens 30sec
-30 levés de jambes sur le côté
-30 levés de jambes en arrière
-2 x 30 sec de planche oblique

 

Je cherche à me muscler le dos, les ischios, les fessiers, les quadriceps, et les bras.

J'ai une alimentation standard assez riche donc je pense pas qu'il faille que je prenne des protéines en poudre :

-Le matin vers 6h30: je prend un grand café au lait, 100g de baguette aux céréales avec du beurre (25g au moins) et soit environ 40g de fromage ou 30g de miel, un yaourt et un agrume

-Le midi: systématiquement un oeuf dur mayonnaise (en tout cas quand je suis au travail 5j/7), un bout de viande/poisson ou oeuf, une louche de féculents et de légumes, une tartine de fromage et un fruit

-Au goûter quand je rentre vers 15h30: un grand café au lait, une banane, 50g pain/beurre/miel, un yaourt à la vanille

-Au dîner vers 19h30: un bout de viande/poisson ou oeuf, une louche de féculents et de légumes, et une tartine de fromage

Merci à ceux qui m'aideront
Karla

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Bonsoir Madame,

 

-Vous avais pensé à aller en salle plus tard ?

 

-Vous devriez vous inscrire à une compétition sportive :

https://obstacle.fr/courses-a-obstacles-2-2/ (ce n'est qu'un exemple)

 

-Le sport solo c'est lassant, j'en sais quelque chose 🤐

 

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Salut, 

Moi j'étais le contraire de toi à ton âge. Je ne vois pas l'utilité de prendre des protéines en poudre si tu penses que ça va te permettre de gagner du muscles plus rapidement. Tu peux gagner du muscles en t'entrainant chez toi. Combien de fois par semaine t'entraînes-tu et de quels équipements disposes-tu ? Ou bien t'adresser à un professionnel en salle ou non...  (la musculation est, de mon point de vue, un sport de patience et de rigueur au niveau alimentation et entraînement). Et je reverrais aussi l'alimentation peut-être avec l'aide d'un(e)diététicien(ne) si tu n'en as jamais rencontré un(e). Il ou elle t'apprendrait les bases de l'alimentation et leur fonction, en plus de t'aider à équilibrer tes repas. Ne pas manger moins mais mieux. Tu peux te renseigner par toi-même mais c'est long et plus compliqué. 

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Bonjour,

Tout d'abord concernant la nutrition il faut analyser tes macros : tu te fais un tableau de tout les aliments quotidiens que tu pèses, puis tu fais une recherche pour connaitre leurs apports en protéines, glucides, lipides.. Au final tu sauras la quantité journalière de lipides, glucides, protéines..

A première vue, au petit déjeuner je supprimerai la baguette, le beurre, fromage, miel, pour les remplacer par des flocons d'avoines..Ensuite le midi supprime la mayonnaise, le gouter supprime le pain beurre miel et prends des flocons d'avoines, le soir c'est ok...par contre un bout de viande c'est trop vague..il faut le peser pour connaitre les apports en protéines...

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