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Andreacarosatisan

Problème de prise de masse

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Bonjour à tous, je fais de la musculation depuis à peu près 3 ans mais je commence à me démotiver en voyant mes maigres résultats malgré mes efforts

je mesure 1m80 pour 70/71 Kilos, je m'entraine 4x/semaine et j'exerce le métier d'ouvrier paysagiste
J'aimerai essayer de comprendre avec vous ce qui bloque

voici ma diet:

Matin:
Galette d'avoine: -4 oeufs
- 100 g avoine
- Boisson epeautre/noisette
- Banane

10h:
30/40g d'amandes + shaker isolate

Midi:
150 g de pates completes
160g de poulet ou viande haché
Légumes
2 CàS d'huile d'olive ou de noix

Pre Training:
Une grosse poignée de cajou ou banane

Post training:
120 g d'avoine
Whey isolate
250 ml boisson epeautre/noisette
1 banane

Soir:
90 g de Sarrazin ou Riz basmati
160g de poulet ou viande haché ou poisson
Légumes
2 Càs d'huile d'olive ou noix

22H:

grosse poignée de noix


Avec ça je prend pas de poid ou vraiment très peu, ça stagne
pourtant niveau entraînement j'essaie de faire mieux à chaque fois et j'y arrive la plupart du temps, je peux vous faire suivre mon programme au besoin

Merci les musclés :D

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Bonjour Andreacarosatisan, 

 

Bravo, tu es rigoureux dans ta diet, les quantité sont bien identifiées, la variété des apports également apparait également dans la description que tu fais. cela m'a l'air parfaitement correct.

Tu évoques des résultats qui ne sont pas à la hauteur de tes espérances. 

Bien que l'alimentation soit la base de la réussite de la prise de masse, je pense qu'il est nécessaire d'analyser d'autres facteurs.

Tout d'abord la charge de tes entrainements et la seconde...les calories que tu dépenses sans t'en rendre compte en pratiquant ton métier. 

J'imagine que tu as déjà un métier assez physique contrairement à la majorité des personnes tu ne connais pas la sédentarité et le fait de rester assis devant un ordinateur toute la journée ou à passer une nombre d'heures incalculables en réunion (comme je t'envie...).

D'emblée le nombre de calories que tu peux bruler en une journée doit être supérieure au type de personne que je décrivais juste au dessus. 

Je pense que tu dois aborder ton approche de prise de masse de façon différente par rapport à celle que tu décris. 

J'imagine que tu as du écumer de nombreux sites internet ou trouver un plan de prise de masse sur un blog et que tu t'y tiens au plus près. Comme je le disais plus haut ce plan me parait cohérent mais je pense qu'il te manque une donnée très importante à prendre en compte : sais-tu combien de calories as-tu besoin pour être en excédant calorique?

Pour moi il est essentiel et c'est un pré requis nécessaire de savoir comment fonctionne ton corps et ce qu'il brûle au quotidien. 

Tu trouveras sur de nombreux site des feuilles de calculs qui te permettront de faire ce calcul et je pense qu'à la lueur des résultats tu seras surpris de voir que malgré tous tes efforts à la salle, le fait que tu respectes un plan de nutrition pour prendre de la masse, tu constateras que les calories que tu brules sont supérieures ou toute juste égale à celles dont ton métabolisme à besoin au quotidien. 

Bon courage à toi 

Une fois cette analyse faite, tu verras que tu pourras t'autoriser à manger un peu plus

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d'apres mes calcules tu es entre 3481 et 3991 calories. admettons que tu ai un metabolisme rapide tu consommerais 3100 calories pars jours au repos, +300 avec ton metier +200 avec la salle donc 3600 calories, sois tu est dans  partie basse de mon calcule donc moins de 3600 calories par jours sois tu suis cette depuis pas suffisament de temps pour voir de réel resultats

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