mars 29, 2023

Kan jag ändra något för att få synligare muskler?

Jag tränar mån- fred med min PT, korta intensiva pass, ca 30 min, varierat såklart men bara med fria vikter och min egen kroppsvikt. det blir mycket tabataintervaller med tuunga vikter, AMRAP pass och boxning. Jag älskar periodisk fasta och har kört det några år och nu undrar jag hur du ställer dig till att jag inte äter något direkt efter träningen. Jag fastar i snitt mellan 20.00 -12.00 och tränar varje morgon 07.30. Innan och efter passet tar jag BCAA, en tablett innan och 2 tabletter efter. Du undrar säkert vad mitt mål är med min fasta eller träning är, må bra, kontrollerat matintag och få en stark kropp. Jag är inte överviktig på något sett men hade gärna sett att jag fick mer synliga muskler. När jag bryter min fasta så blir det alltid proteinrik mat och jag förespråkar Paleo, rawfood och hemmagjorda grönsasksjuicer, blandar också i proteinpulver i mina juicer, både Raw Hampaprotein och Whey. MItt kaloriintag ligger på ca 1500 / dag, försöker variera mig lite så inte kroppen blir van med samma kaloriintag, så en del dagar äter jag mindre och en del mer. Hur ska jag optimera min kost för att få mer synliga muskler?Hälsningar Helen

SVAR: Hej Helen, det låter som att du hittat något du trivs med och fungerar bra för din kropp. Du beskriver ingående hur du tränar och lägger upp din kost vilket också gör det svårare att ge ett bra svar online. Vi tycker att ditt upplägg ser bra ut. Du skulle kunna öka dosen aminosyror i samband med träning då vi misstänker att en tablett före och två efter är relativt lite med tanke på dina tuffa pass. Vi tror inte att enstaka dagars variation av kaloriintaget påverkar nämnvärt men däremot tycker vi att du ska öka kaloriintaget en aning om det är muskelökning och inte fettförbränning du är ute efter. Även om du vill bränna fett för att få fram konturerna på musklerna kan ett ökat kaloriintag fortfarande bidra till ett kaloriunderskott i ditt fall. Öka intaget av protein om det behövs. Ett bra mått är 2 gram per kilo kroppsvikt. Fyll på resten av kalorierna med kvalitativa kolhydrater och nyttigt fett. Har du inte möjlighet att mäta fettprocent så är måttband för att mäta midjemåttet ett bra sätt att hålla koll på hur kroppen svarar på ett par hundra extra kalorier per dag. Vem vet, kanske orkar du träna ännu hårdare när du får mer energi. Lycka till!

/Anna och Philip

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