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MRO D-11. Getting leaner and leaner with non-stop cardio doing 3xThreat Burpees Challenges and FAT300 workouts. Taking this opportunity to burn fats. Gonna have to bulk back up after this. 💪💪💪
How is YOUR MRO going? Pretty exciting to see the fitness community being so active during this period.
#stayhome #leangains #3xThreatBY #FAT300 #thebyproject
Being busy kept me from posting the prep result of my apprentice @ivanfitness__ last competition at The IFBB Pro League Kaohsiung, Taiwan. We implemented keto diet during his prep and the result was phenomenal, he even gain a few pounds of muscle, and did very well every part of the prep and I’m very proud of him. One thing very important is that he’s all natural and will remain natural always. I’ve always advocate drug free for all my athletes, fitness is all about health and not the opposite. Stay healthy and you will go far!
#naturalbodybuilding #durgfree #pedfree #fitnessisheath #workout #gymmotivation #onlinecoaching #contestprep #fatloss #keto #ketobodybuilding #mensphysique #leangains #leanbulk #mensphysique
Leg day post workout quads pump. Will focus more on my legs this coming 6 months to bring out more of a classic physique package.
#classicphysique #mensphysique #fitness #bodybuilding #taiwanese #losangelino #taiwaneseamerican #musclemaniataiwan #ifbb #legday #legworkout #quads #bodybuilder #igfitness #teamenoch #teamSA #evoleteapparel #shredded #aesthetics #symetrical #leangains #muscles #muscular #46yearsoldphysiquechamp
想知道我平時在外怎麼吃嗎？
只要遵循影片中簡單的方法
就可以依照自己的需求和自己的健身計畫
來挑選適合的食物哦！
*我沒有把全部的食物記錄在影片中因為每個人的飲食習慣不同，如果你只是一昧的照著別人的方法，吃不喜歡的食物，是無法持久的！不過只要能了解自己所需要的，查詢食物的營養價值來攝取，才是最佳的辦法喔！
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Check out Notes for some Page exclusive reading material not found on leangains.com. I, Martin Berkhan, post regular updates in the form of interesting new ... ... <看更多>
leangains 在 [討論] 大家怎麼看leangains ? - 看板MuscleBeach 的推薦與評價
https://www.leangains.com/2010/04/leangains-guide.html
https://rippedbody.com/leangains-intermittent-fasting-guide-how-to-
do-it-by-yourself/
leangains的guideline如上網址
leangains故名思義就是訓練出一套精實的肌肉，增肌減脂。
結合斷食與重訓的一套飲食與訓練的方法
大多情況都是斷早餐，16/8，進食的主餐，通常放在重訓之後
原則上是在空腹時重訓，但重訓前會補充10g BCAAs
重訓日吃較多熱量，原則高碳、高蛋、低脂
休息日吃較少熱量，原則低碳、高蛋、高脂
一典型課表如下
Sample setup
11.30-12 AM or 5-15 minutes pre-workout: 10 g BCAA
12-1 PM: Training (空腹中重訓)
1 PM: Post-workout meal (largest meal of the day).
4 PM: Second meal.
9 PM: Last meal before the fast.
Calories and carbs are tapered down throughout the day in the example above.
這算是滿新潮的練法，由瑞典人Martin Berkhan所創
建議重訓的動作如下
Put the big compound movements the core of your training program and train
three days per week. The squat, deadlift, bench press, overhead press, and
chin-ups should be the core of your program if you wish to follow Martin’s
methods strictly.
在fitness版已有人介紹過，我想聽聽這邊的怎麼看？討論看看，滿有意思的
leangains結合斷食與重訓的飲食訓練方法。
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※ 文章網址: https://www.ptt.cc/bbs/MuscleBeach/M.1487764507.A.707.html
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