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Zakichane

Avis sèche musculation

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Tout d'abord merci pour ce forum plein d'informations d'expérience
Je me présente je suis un jeune de 35 ans qui travaille dans le domaine de la police depuis 6ans j'ai arrêté la musculation surtout que j'étais à fond dedans mais la j'ai pris plus de 30kg suit à une dépression avec les médocs et tout
Depuis peux de temp mon psychiatre ma ordonné de faire du sport et d enlever le sucre et le sel pour un certain temps. Je vous cache pas je suis trop motivé du coup je me suis inscrit dans une salle de sport je fais de la muscu et de la natation et comme vous êtes des professionnels je voudrais savoir votre avis sur ma diète ce qui faut manger enlever rajouter etc... Vs que je pèse 120kg pour 1m85  ma diète et la suivante
Matin :
__ 3 œufs bio au plat
__ 150g pain complet fais maison sans sel bien sur
__  30g de whey Iso 100 de tesla diluer dans l eaux 
__ 250ml jus d'orange naturel
__ tasse de café (parfois je rajoute du Splenda 0%)
Collation :
__30g de whey protein 100%
__ une pomme
Déjeuner :
__ 200g quinoa cuit
__ 200g légumes variés ( j'essaie de privilégier les brocoli)
__ 200g soit de steack de viande ou du poulet et parfois de la viand haché avec trop peu de gras pour changer un peu 
__ 250g de patate douce au four ( indice glycémie bas) 
__ un thé vert avec de la menthe ou une tasse de café 
Collation 2:
__ 30g de whey  protein 100% 
__ 30g amandes 
__ 2 œufs bio 
__ 50g de flocon d'avoine  ( je mélange le tout et je prépare des pancake) 
Dinner 
__ 300g de riz basmati cuit 
__ soit 100g de thon naturel ou 150g de saumon cuit 
__ 50g de tomates cerise 
__ 100g d'avocat 
Je Tien a vous signaler que je cuisine avec du huile d'olive bio et je prend 2 cuillères à soupe soit 20ml par jours 
Et ça m'arrive de prendre un shaker de Whey de 30 g Iso 100 si mon déjeuner est un peut loin de ma séance d'entraînement dans le cas contraire je déjeune direct. 
Donc voilà pour tout et merci de me corriger mon programme et de me souhaiter bon courage surtout que j'avais un super physique avant 

__ 

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Salut,

J'ai fait une sèche l'année dernière car j'étais monté à 108 kg et ma prise de masse comportait trop de gras...depuis suis descendu à 98 kg.

Un premier conseil à partir de 18h plus de glucides donc tu supprimes les 300 gr de riz..

Ensuite tu augmentes l'intensité de ton entrainement..moins de temps de repos, plus de séries et ca devrait le faire...

Tu remplaces la natation par du footing..tu commences très léger au début : marche rapide sur 1 km, puis tu accélère le rythme et augmente les distances..

Avec tout cela tu vas fondre

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