mr muscolo

azi am impins de 8 ori cu 100 kg

la 75 de kg e ok...oricum, e maxim a 10-a oara anul asta cand fac impins culcat

keto high

acum imi explic de ce adeptii keto sunt asa vehementi

la sala 1.3

retardati

cat de prosti sunt astia?

legenda Andy Hug

Honda saves the world

trenduri stupide

romgleza (incerc sa scap de asta)
folosirea retardata a cuvantului "gen"
blondul ars
buzele de Chuckie

stafidele

se pare ca reduc apetitul

Metabolism. 2009 Jan;58(1):120-8.
Raisins and walking alter appetite hormones and plasma lipids by modifications in lipoprotein metabolism and up-regulation of the low-density lipoprotein receptor.
Puglisi MJ, Mutungi G, Brun PJ, McGrane MM, Labonte C, Volek JS, Fernandez ML.

Department of Nutritional Sciences, University of Connecticut, Storrs, CT 06269, USA.

The purpose of this study was to determine the effects of consuming raisins, increasing steps walked, or a combination of these interventions on lipoprotein metabolism and appetite hormones by assessing plasma apolipoprotein concentrations, cholesterol ester transfer protein activity, low-density lipoprotein (LDL) receptor messenger RNA (mRNA) abundance, and plasma ghrelin and leptin concentrations. Thirty-four subjects (17 men and 17 postmenopausal women) were matched for weight and sex and randomly assigned to consume 1 cup raisins per day (RAISIN), increase the amount of steps walked per day (WALK), or a combination of both interventions (RAISIN + WALK). The subjects completed a 2-week run-in period, followed by a 6-week intervention. Ribonucleic acid was extracted from mononuclear cells, and LDL receptor mRNA abundance was quantified by use of reverse transcriptase polymerase chain reaction. Plasma apolipoproteins were measured by Luminex (Austin, TX) technology. Apoproteins A-1, B, C-II, and E and cholesterol ester transfer protein activity were not altered for any of the groups. In contrast, apolipoprotein C-III was significantly decreased by 12.3% only in the WALK group (P < .05). Low-density lipoprotein receptor mRNA abundance was increased for all groups after the intervention (P < .001). There was a significant group effect for plasma leptin (P = .026). Plasma concentrations increased for RAISIN and RAISIN + WALK. Similarly, plasma ghrelin concentrations were elevated postintervention for both groups consuming raisins (P < .05). These data suggest that walking and raisin consumption decrease plasma LDL cholesterol by up-regulating the LDL receptor and that raisin consumption may reduce hunger and affect dietary intake by altering hormones influencing satiety.

low carb diets

Conform unui studiu nou (facut pe femei si pentru doar 3 saptamani...cam putin), regimurile in care carbohidratii sunt redusi drastic (sau chiar eliminati) afecteaza memoria si gandirea...reversibil dar neplacut si inutil...

poate ca totusi keto nu este raspunsul la orice probleme, panaceul universal

de recitit si acest studiu

Metallica - Death Magnetic - Albumul anului 2008

vegetarianism

Scientists at the Department of Physiology, Anatomy and Genetics, University of Oxford, have discovered that going veggie could be bad for your brain – with those on a meat-free diet six times more likely to suffer brain shrinkage.

The study involved tests and brain scans on community-dwelling volunteers aged 61 to 87 years without cognitive impairment at enrolment, over a period of five years. When the volunteers were retested five years later the medics found those with the lowest levels of vitamin B12 were also the most likely to have brain shrinkage. It confirms earlier research showing a link between brain atrophy and low levels of B12.

Vegans are the most likely to be deficient because the best sources of the vitamin are meat, particularly liver, milk and fish.

Oncescu

Dublu campion mondial la skandenberg. Felicitari !!!

crazy

finala k1 2008

lapte/prostata

Cristi spune pe blogul lui asa:

Alimente care asigura sanatatea prostatei: urzicile, tomatele rosii, usturoiul, semintele de dovleac, nucile de brazilia(contin seleniu), pestele oceanic, fructele de padure.
In schimb, laptele(in special excesul de calciu; care inhiba forma de vitamina D care ne protejeaza impotriva cancerului) pare sa fie un factor agravant.

I beg to differ:

Dairy products, dietary calcium and vitamin D intake as risk factors for prostate cancer: a meta-analysis of 26,769 cases from 45 observational studies.

Huncharek M, Muscat J, Kupelnick B.

Division of Preventive Medicine, University of South Carolina School of Medicine, Columbia, South Carolina 29209, USA. info@metaresearchgroup.org

In this study, we examined the available evidence and sources of heterogeneity for studies of dairy products, calcium, and vitamin D intake and the risk of prostate cancer. We pooled data from 45 observational studies using a general variance-based, meta-analytic method employing CIs. Summary relative risks (RRs) were calculated for specific dairy products such as milk and dairy micronutrients. Sensitivity analyses were performed to test the robustness of these summary measures of effect. Cohort studies showed no evidence of an association between dairy [RR = 1.06; 95% confidence interval (CI) = 0.92-1.22] or milk intake (RR = 1.06; 95% CI = 0.91-1.23) and risk of prostate cancer. This was supported by pooled results of case-control analyses (RR = 1.14; 95% CI = 1.00-1.29), although studies using milk as the exposure of interest were heterogeneous and could not be combined. Calcium data from cohort studies were heterogeneous. Case-control analyses using calcium as the exposure of interest demonstrated no association with increased risk of prostate cancer (RR = 1.04; 95% CI = 0.90-1.15). Dietary intake of vitamin D also was not related to prostate cancer risk (RR = 1.16; 95% CI = 0.98-1.38). The data from observational studies do not support an association between dairy product use and an increased risk of prostate cancer.

Lyle despre lapte

Fear not milk :-)

winter time

mancare gatita

mamaie online

probleme cu banii? Strutter va ajuta

criza - citatul zilei

The financial situation at the moment is so bad that women are now marrying for love.

autocar add of the year

masinile tari = aspiratoare (dovada stiintifica)

A study commissioned by a phallically named insurance company proves beyond all doubt that the unbridled roar of an Italian supercar turns women on but the soft purr of a fuel-efficient econobox doesn’t stimulate anyone’s MPG-spot.

David Moxon subjected 40 men and women to the sounds of a Maserati, Lamborghini and Ferrari, then measured the amount of testosterone in their saliva. He found everyone had higher levels of the stuff — a measure of their arousal — after hearing the revving exotics, but the amount the women had was off the charts.

The econobox, however, left everyone colder than a January day in Nome.

The study was commissioned by the ultra-exclusive British insurer Hiscox (we swear we’re not making this up), which was curious to know how people respond to high-end luxury cars. “We knew owners of luxury cars felt a connection with the sound of their vehicles,” says Steve Langan, managing director of the insurance company. “We have now scientifically proven the physical attraction people feel when it comes to cars.”

To test the theory that high-performance cars get people hot, Moxon had 40 men and women listen to recordings of the three Italian exotics and a Volkswagen Polo. Everyone had significantly more testosterone after hearing the exotics, and all of the women were turned on by the Maserati. The guys, on the other hand, were drawn to the Lamborghini.

“We saw significant peaks in the amount of testosterone in the body, particularly in women,” Maxon says, noting that even women who said they had no interest in cars were turned on. “Testosterone is indicative of positive arousal in the human body so we can confidently conclude from the results out today that the roar of a luxury car engine actually does cause a primeval physiological response.”

amine heterociclice

prajirea carnii in tigaie sau pe gratar (chiar si la cuptor) creaza, prin reactia aminoacizilor si a creatinei la temperatura inalta, o serie de compusi cancerigeni genotoxici care se numesc amine heterociclice (dungile alea negre care se formeaza pe gratar, care ii dau gustul bun :-) 

acesti compusi cresc riscul de cancer de stomac, cancer colorectal, pancreatic, de prostata si chiar si riscul de cancer de san

un studiu a constatat ca marinarea carnii in bere timp de 6 ore inainte de prajire a redus nivelul aminelor heterociclice cu 88%. rezultate similare s-au obtinut si prin marinarea carnii timp de o ora in ulei de masline si mirodenii. un exemplu aici. marinarea in vin rosu a redus nivelul aminelor heterociclice cu 40% 

un alt studiu a aratat ca o carne gatita la microunde 2 minute inainte de prajire are cu 90% mai putine amine heterociclice decat una pusa direct pe foc

efectele negative ale aminelor heterociclice sunt contracarate si de antioxidantii (plus fibrele) din fructe, legume si ceai

Nicoletta

din categoria "sexy but cheap" in categoria "i wouldn't touch her with a stick"

burta din poze este DUPA nastere

PS atentie la antrenorul Uceanu ... nu, nu la tricoul lui mulat...la ce o pune sa faca...umeri, biceps...exact ce trebuie

ai probleme cu tensiunea?

mananca o banana 

stiati ca -insulina

insulina este considerata un hormon care ajuta la depunerea de grasime si prin urmare controlul nivelului insulinei este vazut ca una din cheile succesului unui regim. unii au mers chiar pana la a vedea controlul insulinei ca esential si prin urmare recomanda evitarea carbohidratilor, uitand ca si proteinele/aminoacizii sunt insulinogenici

cu toate ca insulina are un rol in antagonizarea efectelor HSL legate de mobilizarea grasimii (nu este singura substanta care face asta), un alt hormon (ASP) are ca functie primara depunerea de grasime (lipogeneza in adipocite), independent de orice crestere a nivelului de insulina

evitarea carbohidratilor sau a celor cu indice glicemic mare intr-un regim de slabire este o masura exagerata, atata timp cat exista un deficit caloric

deficit caloric si suficiente proteine (un minim de 1g/kg corp, ideal in jur de 2-3 g/kg corp), grasime sau carbohidrati dupa preferinte si in functie de activitate (mai mult sport, mai multi carbohidrati)

carbohidratii sunt in general mai ieftini si mai buni la gust :-)

pune frate muschi pe tine si te-ai scos

impresia generala este ca daca masa musculara creste, metabolismul se accelereaza si consumi mult mai multe calorii chiar si cand stai

din pacate, n-am vesti prea bune

conform unui studiu din 2001, 1 kg de muschi consuma 13 kcal/zi

daca pui 10 kg de muschi poti sa mananci linistit doua mere pe zi in plus :-))

stiati ca - BCAA

Amino Fuel de la Twinlab. De doua ori mai insulinogenic decat o solutie de glucoza pura. Ha!

p+f/p+c=bullshit

J Beaty: What are your thoughts on the reemergence of the macronutrient food combining theory where carbs shouldn't be mixed with protein/fat meals and fat shouldn't be mixed with protein/carb meals?

L Norton: This is a rather simplistic way of looking at nutrition and focuses mainly on insulin rather than looking at the whole picture. While it probably isn't
a good idea to have a really high carb meal with a really high fat meal, there's nothing wrong with having moderate amounts of both.

W Brink: Like many theories, it comes around every few years or decades and gets people all worked up over their food. Problem is, it's no more true today than it was when the book “Fit for Life” by Harvey and Marilyn Diamond came out. The theory had no scientific support then and it has none now. Humans have been combining fats, carbs, and proteins quite successfully for eons, and as omnivores, are perfectly capable of digesting mixed meals.

J Hale: You are probably referring to the theory that assumes insulin and blood levels of fat should never be raised at the same time. This theory assumes that insulin is the key contributor to obesity. There are a few things wrong with this line of thought. One of the key problems is not recognizing something called Acylation Stimulating Protein. Acylation stimulating protein (ASP) is a hormone produced by adipocytes and is of importance for the storage of energy as fat. The consumption of dietary fat alone can increase fat storage. Dietary fat affects fat cell metabolism with NO INCREASE in insulin. Some studies have indicated dietary fat loading found a decrease in HSL (hormone sensitive lipase) and an activation of fat storage despite no increase in insulin. The key reason was activation of acylation stimulating protein (ASP) which is activated by the presence of chylomicrons (basically packaged triglycerides that are found in the bloodstream after the meal). ASP increases glucose uptake into the fat cell, increases insulin release from the pancreas and has been described as 'the most potent stimulator of triglyceride storage' in the fat cells by numerous scientists. Another problem with this line of thought is some proteins cause substantial elevations in insulin. Minimal levels of insulin affect fat cell metabolism. Basal levels can decrease lipolysis by 50%. Another consideration is most bodybuilders are eating every 2-3 hrs so nutrients are still absorbing from previous meals; therefore previous meals interact with the blood levels of nutrients of the present meal.

A study conducted by Golay and colleagues compared a diet with equal macronutrient content and substrate percentages; that differed only in how the substrates were consumed (mixed diet vs. food combining). The results were no difference in weight loss. Here are the exact results reported by the researchers:

“Results: There was no significant difference in the amount of weight loss in response to dissociated (6.2 +/- 0.6 kg) or balanced (7.5 +/- 0.4 kg) diets. Furthermore, significant decreases in total body fat and waist-to-hip circumference ratio were seen in both groups, and the magnitude of the changes did not vary as a function of the diet composition. Fasting plasma glucose, insulin, total cholesterol and triacylglycerol concentrations decreased significantly and similarly in patients receiving both diets. Both systolic and diastolic blood pressure values decreased significantly in patients eating balanced diets. The results of this study show that both diets achieved similar weight loss. Total fat weight loss was higher in balanced diets, although differences did not reach statistical significance. Total lean body mass was identically spared in both groups. CONCLUSION: In summary, at identical energy intake and similar substrate composition, the dissociated (or 'food combining') diet did not bring any additional loss in weight and body fat”. Actually looks like a slight increase in fat loss with mixed diet (balanced diet).

We have tons of anecdotal evidence that denies the need for food combining. We have evolved on a mixed diet. With all of that said, food combining may be beneficial regarding calorie control. Once you eliminate an entire macronutrient from a meal, this can go a long way in decreasing total caloric intake. If this is what you need to do to control energy intake, feel free to do so.

A Aragon: I think that the “P+C & P+F = okay but avoid C+F” principle is idiotic when applied across the board without any contingencies or attention to individual situations. For example, is someone is low-carbing for whatever reason you choose (pathological carbophobia included), they might be done with their carb intake by early afternoon, and their meal construction for the rest of the day is gonna be primarily P+F by sheer default. In the latter scenario, I can see the principle being legit.

However, when issued blanketly, it’s usually based upon the wacky idea that you don’t want fat floating around systemically when your insulin levels are high, because this will magically shift your net adipose balance in the positive. That’s false for a number of reasons. First of all, the insulin response generated by CHO + fat generally depends upon the degree of the fat’s saturation. Unsaturated fats tend to either lower insulin response of the co-ingested carbs, or not affect insulin response at all. Co-ingested sat fat, on the other hand, tends to raise insulin response, and can do so in a synergistic fashion. But then the question becomes, so what? Others have mentioned the more direct role ASP has in TG synthesis, and indeed, insulin is more of a multi-tasking anabolic/anticatabolic agent in comparison to ASP, which seems to exist solely to pump up the adipocytes. And of course the kicker is that ASP can do its TG-synthesizing magic in the sheer absence of insulin.

And then there’s energy balance… In a negative energy balance, insulinogenesis is wonderful thing, as long as the training stimulus & nutrition is there to work in concert with it to preserve LBM. In the condition of a positive energy balance, trainees in general are gonna have a lot more carbs to throw around, so this makes the whole separation thing even more dicey. Which meals should be carb-free or fat-free in order to pull of this magic separation tactic, and why? The logical answers to this question simply don’t exist. If you were to actually adhere to the mechanics of separation, you’d actually be hard-pressed to maintain a stable insulin profile – which is ironic, since the control of insulin is what “separatists” are aiming for. Regardless of all the previous points, the fundamental short sight is that digestion/absorption of meals overlap each other when meal frequency is as high as it should be. Therefore, attempting strict separation of the macros = kidding yourself. Not to mention, most foods in nature are a combo of all the macros to begin with.

 

100 plus 100

azi am facut din nou antrenamentul de care vorbeam mai demult. 100 de tractiuni plus 100 de flotari la paralele.

incerc sa reduc timpul in care termin. prima data au fost 33 de minute. azi am reusit in 26. cand ajung la 20 ma opresc pentru ca inseamna ca m-am adaptat prea bine la antrenamentul asta

doctors smoke camel

dureri de spate

un sfat excelent de la Dr. Ben Kim pentru cei care au dureri cronice de spate 

stiati ca

rosiile si vinetele sunt fructe

alunele sunt legume :-)

super alimente

nu exista un fruct/leguma minune

stiinta inca nu a reusit sa descopere toti micronutrientii din fructe si legume si modul in care ei interactioneaza. incercarile de a izola unii micronutrienti au fost esecuri. stiati ca exista studii care arata ca un consum ridicat de vitamia c sau vitamina e CRESTE mortalitatea?

cel mai bine este sa mancam fructele si legumele in starea lor naturala, cat mai putin procesate

VARIETATEA este cheia. indiferent cat de la moda sunt anumite fructe/legume sau cat de hulite (banane, cartofi), nu trebuie sa mancam doar anumite fructe/legume sau sa ignoram altele

mi-am propus sa mananc in fiecare saptamana cel putin doua tipuri de fructe si patru tipuri de legume. chiar azi am mancat gulii si prune

Lyle McDonald

geniul nutritiei

tocmai si-a refacut site-ul. tot ce vrei sa stii este acolo. sau in cartile lui. pe bune

inflamatie

Conform unui studiu recent realizat de cercetatorii de la Harvard Medical School si Baylor College of Medicine si publicat in Jurnalul Federatiei Societatilor Americane de Biologie Experimentala, omega 3 din uleiul de peste mentine raspunsul organismului la inflamatie in parametrii normali, ajutand la vindecarea leziunilor care apar la nivelul vaselor sanguine

Rezultate similare au fost obtinute si prin administrarea aspirinei

Recomand 6-10 g de ulei de peste sau ulei de ficat de cod pe zi

longevitate

Capetele cromozomilor, telomerii, protejeaza cromozomii de erodare 

Scurtarea telomerilor este asociata cu diverse forme de cancer, rezistenta crescuta la insulina, boli cardiovasculare

In general, lungimea telomerilor este un indicator al imbatranirii organismului ("molecular clock marker")

Un studiu recent a demonstrat pentru prima data faptul ca lungimea telomerilor este mai mare in cazul celor care fac sport moderat, spre deosebire de cei care nu fac deloc sau fac sport de performanta

Pe langa activitatea fizica moderata, restrictia calorica este un alt factor care influenteaza longevitatea

O ora pe zi de sport si restrictie calorica pentru 100 :-)

aarr

Alan Aragon Research Review

m-am abonat :-)

pre/post workout nutrition

un articol excelent scris de Will Brink

cutting/bulking

merg la sala de aproape 8 ani. tin diverse regimuri de atunci

pana anul asta regula era ca iarna mananc mai mult (ca sa pun masa musculara, chiar si cu grasime) si primavara/vara slabesc (incercand sa pastrez cat mai mult din masa musculara acumulata iarna)

de fapt lucrurile erau gresite. tinand vara un regim prea strict scapam iarna rau de tot. nu era o alegere, pur si simplu nu puteam altfel

anul asta am tinut un regim mai moderat vara si rezultatele se vad acum. nu am luat-o iarasi razna, ca in anii anteriori

se poate pune masa musculara si fara sa pui grasime. chiar daca schimbarile sunt mai putin dramatice, metoda asta este cea mai buna

un aport caloric usor peste nivelul de mentinere, foame controlata foarte usor de alimente cu densitate calorica redusa si densitate crescuta de micronutrienti (legume si fructe), 3-4 mese pe zi, doua cafele, 4-5 ceaiuri verzi si negre, un multivitamin, o lingura de ulei de peste pe zi

pentru moment asta fac. sa vedem ce iese

atentie teapa

de mult vreau sa-mi testez procentul de grasime corporala cu o metoda cat de cat validata stiintific

acum cateva zile descopar pe net asta. stiam ca individul care are firma asta e dubios, dar m-am gandit ca aparatul e aparat, ce mai conteaza al cui e...

imi fac ieri programare si astazi la 9, plin de speranta si gol de orice lichide sau solide, ma prezint la test

intr-o vila cu aer de bordel de mana a doua, ma primeste o tanara cu accent de modovianca

stiti, sunt cel cu programarea de la 9 pentru bod pod

a, da, dar nu avem aparatul !!!???

e inca in america, stiti, CRIZA asta... da nu vreti mai bine sa va facem un test de rata metabolica !!!???

ieri cand mi-a facut programarea nu stia ca e criza si ca n-au aparatul din cauza asta

probabil ca urma intrebarea despre GH

va rog frumos sa boicotati aceasta firma care distribuie GH si, de fatada, ofera tot felul de servicii fictive

HHUUUUOOO, TEPARILOR !!!

nuts & seeds

intr-o traducere libera nuci si seminte. nuci in sens larg (migdale, alune de padure, caju, nuci de brazilia, nuci de pin etc.)

parte a alimentatiei umane din totdeauna ... meats, nuts & seeds, roots&berries...esenta dietei paleo

bune sau nu intr-un regim de slabire? sunt totusi destul de dense caloric ... cam 600 kcal la 100 de grame

conform studiilor, cei care au inclus nuci si seminte in regimul de slabire au avut rezultate mai bune

densitatea calorica nu este o problema atat de serioasa pentru ca o cantitate mult mai mica de energie decat cea continuta este asimilata de organism (biodisponibilitate redusa - fibrele impiedica asimilarea unei parti din grasimile continute de nuci si seminte)

in plus, satietatea oferita de nuci si seminte atrage o compensare ulterioara (prin reducerea spontana a aportului caloric) reprezentand aproximativ 65-75% din energia pe care o contin

pentru a beneficia din plin de avantajele pe care le ofera nucile si semintele, acestea trebuie mancate crude, de preferat tinute in apa inainte minim 12 ore (pentru a elimina inhibitorii enzimatici) si apoi uscate la temperatura (joasa). daca nu sunt uscate, trebuie mancate in maxim 3 zile

si inca o chestie...o portie este un pumn plin care are cam 30 de grame (aproximativ 200 Kcal)

genial

mananca mai putin / misca-te mai mult

e-uri

de ceva timp se pare ca atunci cand se discuta despre alimentatie, inevitabil discutia aluneca spre e-uri (daca nu se vorbeste de colesterol)

e-urile sunt acele substante (naturale sau de sinteza) care au rol de conservanti, coloranti, potentiatori de gust, arome... unele sunt inofensive (acidul ascorbic sau vitamina e de exemplu), majoritatea nu si nici nu se stie exact ce consecinte pot avea

subiectul e total neinteresant pentru mine dintr-un motiv foarte simplu. daca mananci alimente naturale (nu create prin diverse proceduri extrem de ingenioase), astea nu prea au e-uri

gandeste-te cand cumperi ceva daca acum 100 de ani, un om ar fi recunoscut alimentul respectiv... daca nu probabil ca e junk

cat de stupid sa fii sa cauti pe eticheta unor chipsuri printre zecile de e-uri daca au e 263 sau e 887....a sunt bune ma ca n-au e 352632, am vazut eu la emisiunea lu tuca

nu e mai bine sa nu mananci nimic artificial?

cosmetice organice

pentru cei care apreciaza produsele cosmetice organice, va recomand Rangali

intrati pe site si o sa vedeti multe lucruri interesante

preturile nu sunt mici dar in ziua de azi sa eviti cancerul e destul de scump, se pare

de mult ma tot gandesc la problema chimicalelor pe care le absorbim prim piele de la diferite deodorante/creme/parfumuri/geluri de dus/sampoane si altele

PS promovez Ragali pentru ca este al unei prietene, nu pentru bani :-)

in US

vreau sa traiesc in US... acolo se poate sa faci asta, asta sau asta 

diverse

nu exista alimente care ingrasa si alimente care nu ingrasa

fiecare aliment are un aport caloric rezprezentat de energia pe care o asimileaza organismul dupa consumarea acelui aliment. unele sunt mai dense caloric (de exemplu alune, fructe uscate, slanina) altele mai putin (legume, unele fructe, alimentele sarace in grasimi)

ceea ce conteaza si determina ingrasarea sau slabirea este balanta calorica, diferenta dintre caloriile introduse in organism (prin alimentatie) si caloriile consumate (metabolism bazal si activitatile zilnice)

nu exista alimente cu aport caloric negativ. este adevarat ca exista alimente la care energia consumata pentru digerarea lor este aproape cat energia pe care o contin, rezultand o diferenta foarte mica pe care o asimileaza organismul. exemple sunt grapefruit-ul sau telina. dar alimente cu aport caloric negativ nu (singurul contraexemplu, desi nu este chiar un aliment si nu are aport caloric, este apa rece)

si inca un lucru, nu exista mancarea grea sau usoara. e normal sa digeri mai usor alimente care au mai putine grasimi dar asta nu inseamna ca o mancare "usoara" (adica fara grasimi) este de preferat intr-un regim de slabire

dieta cu banane face ravagii in japonia. vanzarile de banane au crescut cu 80%. sincer, prefer dieta cu gogosi. binenteles ca nu va spun cum e aia, pastrez secretul numai pentru mine

je

la mare, la soare

incerc sa respect si eu ce recomand pe aici

obsesia mancarii curate

chiar daca avem grija ce mancam, asta nu trebuie sa devina o obsesie. daca mancam ok in 90% din timp e suficient

lucrurile sunt relative...nu exista mancare curata 100%...faimosul piept de pui, considerat de multi defintia mancarii curate, este in general un rebut plin de hormoni si antibiotice

din cand in cand e bine sa faci ceva total pe dos fata de ceea ce faci in mod obisnuit. daca nu te pregatesti pentru un show/sedinta foto/concurs, nu e nevoie sa fie totul ultra curat, cantarit, masurat si de pe lista de alimente cu puteri supra naturale

fuck it, live a little... 

sfatul meu este sa iei fiecare masa ca pe ceva separat. ai mancat 2 pizza si 3 savarine? no problem, nu te simtii vinovat... stai pana ti se face din nou foame si ai grija ca la urmatoarea masa sa n-o mai zbarcesti

in general dupa o masa aiurea urmeaza o suta de mese aiurea, pe principiul <mi-am futut regimul, ce mai conteaza>

balansul intre o dieta totala si mancatul aberant (asa numita yo yo diet) e o mare greseala

o strategie pe termen lung este mult mai buna

lactate

un studiu nou confirma utilitatea lactatelor pentru mentinere dupa slabire

bw 500 1.0

am facut azi primul antrenament bodyweight 500

mai dur decat ma asteptam. doar pentru cei cat de cat antrenati

primul rezultat 44 de minute

tu?

expo sport si agrement

23-26 octombrie 2008 

ficat de cod

citind un post pe blogul lui Cristi, mi-am adus aminte ca vroiam de mult sa mananc ficat de cod. nu atat pentru gust cat pentru aportul de vitamina D care este necesar in perioada asta din an

m-am dus frumos la nic, am dat 12,2 lei si m-am ales cu asta 

am luat 2 felii de paine integrala si da-i si testeaza. aveam mari rezerve pentru ca nu suport ficatul

din fericire n-are nici o legatura cu ficatul de pui/porc. este mai aproape de foie gras. un gust delicat, e textura deosebita. intr-un cuvant superb

ca sa nu mai vorbim ca la 100 de grame sunt 9 grame de omega 3, vitamina A si D

pentru cine vrea sa obtina beneficiile ficatului de cod mai economic, recomand uleiul de ficat de cod

bodyweight 500

ideea este sa faci exercitiile de mai jos cat mai repede. cica 27 de minute e un timp bun. astept rezultatele voastre

50 Prisoner Squats

50 Pushups

25 Jumps

25 Stability Ball Leg Curls

50 Stability Ball Jackknifes

50 Step-ups (25 reps per side)

25 Pull-ups (NO substitutions)

50 Forward Lunges (25 reps per side)

50 Close-grip Pushups

50 Inverted Rows

50 Squats

25 Chin-ups (NO substitutions)

it's my car

cafea si ceai

Un studiu publicat in editia din octombrie 2008 a Jurnalului American de Nutritie Clinica a analizat corelatia dintre consumul de cafea, ceai negru si ceai verde si riscul aparitiei diabetului de tip 2

Concluziile sunt urmatoarele:

- 4 sau mai multe cafele pe zi = reducerea riscului cu 30%

- 1 sau mau multe cani de ceai negru pe zi = reducerea riscului cu 14%

- 1 sau mai multe cani de ceai verde pe zi = nu s-a observat vreo reducere a riscului

Ceaiul verde insa are avantajele lui, chiar daca in acest studiu pare inferior

Cel mai bine este sa bem atat cafea cat si ceai, si negru si verde. toate fara zahar

 

do it again

iaurturi light

nu, nu, nu

ce au facut, au inlocuit grasimea cu carbohidrati. tot atatea calorii, daca nu si mai multe

te simti bine cand il mananci ca e light, vorba aia, nu ingrasa :-)))

dar eliminand grasimea iaurtul se digera mult mai repede...asta e o problema pentru cei rezistenti la insulina, plus ca sunt destul de multi carbohidrati. tot din cauza eliminarii grasimii ti se face foame mai repede dupa ce mananci un iaurt light

e mult mai bun un iaurt normal, care are culturi active

o alta varianta interesanta este iaurtul grecesc, de preferat cu 2% grasime (nu 10% ca varianta standard)

frumos

Vanda Hadarean 

la sala se intoarce

pesticide in fructe si legume (US)

RANK	FRUIT OR VEGGIE	SCORE
1 (worst)	Peaches	100 (highest pesticide load)
2	Apples	96
3	Sweet Bell Peppers	86
4	Celery	85
5	Nectarines	84
6	Strawberries	83
7	Cherries	75
8	Lettuce	69
9	Grapes - Imported	68
10	Pears	65
11	Spinach	60
12	Potatoes	58
13	Carrots	57
14	Green Beans	55
15	Hot Peppers	53
16	Cucumbers	52
17	Raspberries	47
18	Plums	46
19	Oranges	46
20	Grapes-Domestic	46
21	Cauliflower	39
22	Tangerine	38
23	Mushrooms	37
24	Cantaloupe	34
25	Lemon	31
26	Honeydew Melon	31
27	Grapefruit	31
28	Winter Squash	31
29	Tomatoes	30
30	Sweet Potatoes	30
31	Watermelon	25
32	Blueberries	24
33	Papaya	21
34	Eggplant	19
35	Broccoli	18
36	Cabbage	17
37	Bananas	16
38	Kiwi	14
39	Asparagus	11
40	Sweet Peas-Frozen	11
41	Mango	9
42	Pineapples	7
43	Sweet Corn-Frozen	2
44	Avocado	1
45 (best)	Onions	1 (lowest pesticide load)

100 + 100

o idee de antrenament:

100 de tractiuni la bara + 100 de flotari la paralele

se fac alternativ. o serie de tractiuni (cate poti), o serie de flotari, alta serie de tractiuni si tot asa...

scopul este sa le faci cat mai repede. cronometreaza-te si la urmatorul antrenament incearca sa termini mai repede

prajire

prajirea este nerecomandata. prin prajire iau nastere o serie de compusi toxici, cancerigeni

daca totusi prajiti ceva, folositi doar grasimi care sunt stabile termic

cele mai bune alegeri sunt: unt, untura (doar daca provine de la porci crescuti natural, altfel slanina acumuleaza o gramada de compusi toxici), unei de cocos, ulei de canola, ulei de alune

desi uleiul de masline este foarte sanatos, nu e o idee prea buna sa-l folositi la prajire. daca totusi insistati, cautati ulei de masline rafinat sau extra light, nu virgin sau extra virgin (pentru salate)

nici uleiul de floarea soarelui nu e o solutie buna

uleiurile polinesaturate (de exemplu uleiul de in) si uleiul de peste nu se folosesc niciodata pentru prajire

prajirea trebuie sa se faca la cea mai mica temperatura posibila, cu minim de unt/untura/ulei.

daca incepe sa iasa fum e semn rau

uleiul prajit nu se refoloseste !!!

ce sa mananci/bei

SUPER OK: legume (cu prioritate), fructe, carne (da, si porc), branza (de vaci, telemea, cas, urda, cascaval), iaurt, unt, oua, peste, fructe de mare, nuci (inclusiv migdale, fistic, caju etc., toate de preferat crude), concentrate proteice, ulei de peste, ulei de masline, otet, condimente (fara zahar), muraturi (fara zahar), ceai verde, cafea, apa minerala sau plata, un pahar de vin rosu (o bere neagra) pe zi

OK: paine integrala, cereale integrale, orez intergral, paste integrale, lapte, sucuri 100% naturale (fara adaos de zahar, de preferat si cu ceva fibre), bauturi de tip cola zero (cu indulcitori)

FARA: margarina, mezeluri, zahar, fructoza, dulciuri (prajituri, biscuiti, ciocolata, inghetata etc.), pateuri, croissante, pizza, fast food (inclusiv shwarma), orice "deep fried" (gogosi, snitzele etc.), popcorn, paine alba, soia, iaurturi cu fructe, cereale cu zahar, bauturi cu zahar

observatii:

- cu cat mai putin procesat e un aliment cu atat mai bine

- cantitatea conteaza; atentie la alimentele dense caloric (nuci, uleiuri, unt etc.)

- orice combinatie este ok, atata timp cat o tolerezi

- nu e nici o problema sa mananci seara