Re[6]: sex dorgy rakenorl v stehnách hell yeah ;) :: Something smarter than us is going to emerge


node:	Re[6]: sex dorgy rakenorl v stehnách hell yeah ;)
template:	4
parent:	Re[5]: sex dorgy rakenorl v stehnách hell yeah ;)
owner:	miloxe
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created:	22.08.2019 - 10:39:31

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excel? No tak Ty si hard core :)

a funguje to iba s tými bielkovinami? akože obmedzíš sacharidy a potom zapisuješ iba bielkoviny? ja som zapisoval všetko a bolo to dosť pracné. ale teda účinné. 20kg išlo dole. potom síce zapracovalo jojo ale to je už iný príbeh :))

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sacharidy drzis nizko (ale zas ziadne keto)
bielkoviny 1,2nasobok tvojej hmotnosti cca (najdes rozne info ale tych 1,2 je minimum)
tuky neobmedzene ale zas s rozumom, neznamena to zrat slaninu a avokado 24/7 :) proste nebat sa vajec na masle ani zeleniny na olivaci v normalnom mnozstve

funguje to hlavne preto ze bielkoviny = pocit zasytenia, vela zeleniny = vela vlakniny = pocit zasytenia, zdrave tuky = pocit zasytenia, pijes dostatok vody = pocit zasytenia

cize suma sumarum: nevyzieras kazdu chvilu volaco iba realne nutricne hodnotne jedlo, vdaka tomu si v kalorickom deficite, ale kedze jes dostatok bielkovin nechudnes zo svalov ale z tuku. Velmi zjednodusene povedane ofc :)

a mozem ti povedat, ze hladna som nebola ani raz, ked fakt dodrzis dostatok bielkovin neexist ze by si mal nutkanie hocico vyjedat, ja som prave mala problem zjest 100-120g bielkovin denne a furt som mala pocit ze do seba nieco tlacim :)
A pritom som schudla tuk/nabrala sval (lebo som a aj stale silovo-kodicne cvicim) takze funguje, odskusane za vas :)

tam uz je to len o silnej vole nezrat sladke (v mojom pripade) a ak hej, tak to proste fejkovat roznymi lowcarb doma robenymi kolacmi, resp 85 horkou cokoladou. Ale celkovo mas pri takejto strave mensie cravings na sladke

edit: jojo efekt som nemala vobec, ak ti vyhovuje, po case si na taku stravu zvyknes lebo proste sa to ztoho stane zivotny styl a automaticky si nedas v restike burger s hranolkami ale nejake fajnove maso s grilovanou zeleninou. Lebo vies ze po nej ti bude fyzicky lepsie, narozdiel od vypinaca po burgri :)

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Ďakujem za obšírne vysvetlenie!

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vyskusaj a uvidis ci ti to sedi :)
Je to super pre niekoho kto je lenivy ratat kalorie. A hlavne vies sa v pohode najest aj vonku a nemusis byt v strese ze co si zapisat z vecere v restike :)

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toto do kamena!

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kedy ma uz pozves na grilovacku konecne?

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len tak na okraj:

"Research on how much protein is the optimal amount to eat for good health is ongoing, and is far from settled. The value of high-protein diets for weight loss or cardiovascular health, for example, remains controversial.

Before you start ramping up your daily protein intake, there are a few important things to consider. For one, don’t read “get more protein” as “eat more meat.” Beef, poultry, and pork (as well as milk, cheese, and eggs) can certainly provide high-quality protein, but so can many plant foods — including whole grains, beans and other legumes, nuts, and vegetables."
https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096

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nj v tomto sme dost flexibilni
ak ti ide len o optimalne zdravie (a nie o nejake vykony) je to tak ze aspon 10% podiel na celku tuky cukry proteiny a zvysok ako chces- tzn ze mozes ist vsetky tri moznosti high carb high fat high protein dietu pri zachovani svojej optimalnej hladiny kalorii, ktora je ovela vacsi faktor ako zlozenie makier

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(orientacne) 1,2g proteinu na kilo vahy nie je "high-protein", ale standard co by mal clovek zjest (co je aj tak stale skresleny a nepresny udaj, kedze by sa to malo ratat podla kg svalov a nie celkovej hmotnosti)

A tento bod este:

"For example, eating more protein instead of low-quality refined carbohydrates, like white bread and sweets, is a healthy choice — though how healthy the choice is also depends on the total protein package."

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mfp - my fitness pal je supereasy :)

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pre lokalne potraviny je fit aj
https://www.kaloricketabulky.cz/
https://apps.apple.com/sk/app/kalorick%C3%A9-tabu%C4%BEky-chudnutie/id477039928?l=sk