SEZONA “MASE” – KAKO POČETI?
10 Jul

SEZONA “MASE” – KAKO POČETI?

Kada govorimo o pojmu “mase” – kako se to kod nas u žargonu kaže, veliki broj vježbača isti taj pojam veže sa velikom količinom hrane, ali nažalost nekvalitetne hrane. Klasični pristup izgradnji nove mišićne mase je taj da se unese što veći broj kalorija, kroz sve namirnice koje nam se nađu na stolu ili u hladnjaku.

Zašto takav pristup nije dobar?

Veliki broj kalorija ne znači i kvalitetan rast mišićne mase, pogotovo ne ako te iste kalorije unosimo iz hrane koja nema pravilan omjer nutrijenata kao što je junk food, fast food, razni slatkiši, sokovi i slično. Jednostavno, nije isto unositi 3000 kalorija iz kvalitetnih namirnica ili iz junk fooda. Da uzmemo dva potpuno identična rekreativca koja će se hraniti s ciljem da dobiju novu mišiću masu – onaj koji će se hraniti kvalitetnijekvalitetnije će i napredovati! Toliko je jednostavno. Bez kvalitetne i čiste hrane nema ni kvalitetne i čiste mišićne mase.
Naravno da to ne znači da ćemo biti na “dijeti”, nego ćemo jesti iste namirnice kao i u fazi “definicije” iliti sagorijevanja masnog tkiva, samo u većoj količini i malo si češće možemo dopustiti neki cheat obrok koji će imati svoje prednosti i na fizičkoj i psihičkoj bazi. Uzmimo primjer da imamo tjedno 35 obroka i da recimo 3-4-5 obroka (ovisno o brzini metabolizma) tjedno zamijenom sa nekim cheat obrokom – to nam neće učiniti veliku štetu, a zasititi ćemo porive za nekom hranom ili jelom kojemu inače teško odolijevamo (sladoled, pizza, hamburger). Jako je bitan pravilan omjer i unos nutrijenata te ne treba pretjerivati sa ugljikohidratima, jer su ugljikohidrati samo i jedino izvor energije te nisu zaslužni za izgradnju nove mišićne mase. Ugljikohidrata ćemo naravno unositi više jer suprotno vjerovanju cilj nam i jesu teži treninzi kako bi ostvarili maksimalni mišićni rast.

KAKO KRENUTI?

Bitno je imati plan. Jako je teško dati bilo kakve okvirne smjernice koliko bi proteina, ugljikohidrata i masti pojedinac trebao unositi tijekom faze mase, jer je svatko od nas individualan i unos nutrijenata i kalorija ovisi o treninzima, potrošnji istih te naravno brzini metabolizma. Unos poteina bi trebao biti visok, ugljikohidrata i masti umjeren. Omjer koji se općenito i u velikoj većini slučajeva pokazao kao najbolji je 40% proteina, 30% ugljikohidrata i 30% masti. Nakon izračuna bazalnog metabolizma (minimalna količina enegije koja nam je potrebna za održavanje životnih funkcija) i potrošnje kalorija tijekom aktivnosti – dobiti ćemo broj kalorija koji nam je potreban za održavanje sadašnje kilaže ili forme. Uzmimo da je taj broj 3000 kalorija i njemu ćemo zbrojiti još 300-500 kalorija kako bi ostvarili što bolji rast mišićne mase bez dobivanja nepotrebnog masnog tkiva. Ako i kada primjetimo da stojimo na mjestu, jednostavno povećamo unos kalorija – sustavno jedan tjedan proteina, drugi masti, treći ugljikohidrata – naravno iz čistih izvora jer kvalitetna hrana = kvalitetna mišićna masa. Ako primjetimo da smo dobili previše masnog tkiva, jednostavno smanjimo unos kalorija ili povećamo intenzitet treninga. Smatram da je bitno voditi dnevnik prehrane, kako bi u svakoj situaciji mogli analizirati koji nam je unos kalorija i nutrijenata najviše i najbolje odgovarao.

ZAKLJUČAK

Izgradnja mišićne mase je spor proces tijekom kojeg je potrebno imati puno strpljenja i volje. Živimo u vremenu gdje bi svi sve preko noći, zbog čega i dolazi do mišljenja da je više – bolje. Kroz ovaj tekst sam pokušao dati smjernice, ali i savjete kako izbjegnuti one početničke greške, koje priznajem da sam i ja sam osobno nekada radio. Kada sve ovo prihvatimo kao način života i kada uživamo u novim izazovima i ostvarivanjima ciljeva, sigurno neće biti problem ostati dosljedan, ni na defniciji, a pogotovo ne na masi.

Comments (98)

  • Avatar
    mtom
    Reply
    Posted On Mar 15, 2022

    Great website you got here! Please keep updating, I will def read more. It’ll be in my bookmarks so better update! 420 delivery melbourne

  • Avatar
    trantongray
    Reply
    Posted On Mar 17, 2022

    Great – I should certainly pronounce, impressed with your site. I had no trouble navigating through all the tabs and related info ended up being truly easy to do to access. I recently found what I hoped for before you know it in the least. Reasonably unusual. Is likely to appreciate it for those who add forums or anything, web site theme . a tones way for your customer to communicate. Nice task. ut9winth.com

  • Avatar
    MTOM
    Reply
    Posted On Apr 2, 2022

    Your current posts always have alot of really up to date info. Where do you come up with this? Just declaring you are very inspiring. Thanks again Glo Carts Flavors=== Youre so cool! I dont suppose Ive read anything in this way before. So nice to uncover somebody with some original ideas on this subject. realy thank you for beginning this up. this fabulous website are some things that is required on the internet, a person with a bit of originality. helpful task for bringing a new challenge for the net! buy colombian cocaine

  • Avatar
    Alice Robert
    Reply
    Posted On Apr 4, 2022

    Superb, what an article it is! This post gives us useful information. Also, read an article about Roblox FPS Unlocker. The Roblox FPS Unlocker was publicly released on GitHub, and thru this software, users can now have unlimited FPS. It is very beneficial, download it and read it.

  • Avatar
    mtom
    Reply
    Posted On Apr 6, 2022

    Aw, this became a very nice post. In idea I have to devote writing this way moreover – spending time and actual effort to produce a really good article… but what / things I say… I procrastinate alot and also by no indicates manage to get something completed. yesmovies

  • Avatar
    Peyote Seeds
    Reply
    Posted On Apr 9, 2022

    After study some of the blogs for your site now, we genuinely as if your technique for blogging. I bookmarked it to my bookmark web site list and you will be checking back soon. Pls consider my internet site likewise and tell me what you consider. Peyote Seeds

  • Avatar
    Tom martin
    Reply
    Posted On Apr 13, 2022

    Hoodie Jackets , Denim Jackets , Sherpa Jackets , Pull over Jackets , fleece Jackets , Biker Jackets , Bomber Jackets , Tracksuits , Game jackets , Movies Jackets , TV series Jackets Leather Jackets , Embroidered suede jackets and Wool Coats for Men & Women All's are in Outclassjackets.com If You want buy to click Embroidered suede jackets.

  • Avatar
    bamo2
    Reply
    Posted On Apr 29, 2022

    Great platform and great posts as usual. Thanks a lot sir for this wonderful platform and for the great materials shared here. Are you planning on taking any of these IELTS, PTE, TOEFL, GMAT, GRE, C1 ADVANCED, CPE (C2 proficiency). exams soon? Have you taken any of these exams previously but did not succeed? Are you scared you might not pass your next attempt? Are you too busy or too committed to study for your exams and scared you might not succeed? Do you need help in passing any of these exams? Then do not worry anymore, with our help, success is 100% guaranteed. Visit our website to learn more. https://wayoutforintlexams.com/ get help in passing international language exams online

  • Avatar
    jahny2
    Reply
    Posted On Apr 29, 2022

    wonderful post. Please make more posts of this sought.I had never stopped liking this platform because of the great knowledge it imparts on it's audience. I mean it was so amazing i had to refer four of my pals to join the platform. I just want to say thank you for the great work. Keep it up. Related posts about where to get beautiful bengal , british shorthair , Ragdoll , Persians, Maine coone and Scottishfold kittens below: https://poeticfelinehome.com/ kittens for sale

  • Avatar
    bamo2
    Reply
    Posted On Apr 29, 2022

    Ohh, excellent post. Thanks as always for this awesome posts. I would always recommend such posts to others. I hope you would only continue sensiticing people on this issue through this incredible platform. Thanks for sharing this useful information. köpa svenskt körkort https://legitdocsforscandinavians.com/ osta suomalainen ajokortti netistä, köp äkta svenskt körkort, kaupa íslenskt ökuskírteini, kjøp autentisk norsk førerkort Please make more posts of this sought. I had never stopped liking this platform because of the great knowledge it imparts on it's audience. I mean it was so amazing i had to refer four of my pals to join the platform. I just want to say thank you for the great work. köp körkort online i hela skandinavien

  • Avatar
    Tom martin
    Reply
    Posted On May 1, 2022

    Lovely post and keep sharing it.As a brand ambassaor of Primejackets. Iso 9001 in basra I have assertion that From Men’s Leather Jackets to Women’s Blazers, we have everything in a single place and that is our best-seller product.

  • Avatar
    Robertson
    Reply
    Posted On May 3, 2022

    This is a terrific essay, and I appreciate you sharing it with us. If you're a gamer, the speed with which you click is crucial. The profile click per second tester is something I'd like to share. Please pay a visit and work on increasing your clicking speed.

  • Avatar
    Roblox Password Finder
    Reply
    Posted On May 11, 2022

    Great job for publishing such a beneficial website. Do you want to create the password on your Roblox account? if yes, then we have provided the various types of Password lists So you can go Roblox Password Finder list and read it. 100% Safe and Secure to Use.

  • Avatar
    Node unblocker
    Reply
    Posted On May 12, 2022

    Thank you for the good article. Did you also want to see the video which got blocked? Then don't be worried; I would like to suggest one article about Access blocked Site that gives YouTube videos accessible in select areas due to authorizing freedoms or control.

  • Avatar
    Stewie Griffin
    Reply
    Posted On May 12, 2022

    thanks for sharing this information with us. I appreciate your work, if you are an NBA2K player and want to enhance your game skills NBA2k is giving a Player indicator is a very cool feature you can add diamond, stars,etc to point to your NBA player character,by using Player indicator in NBA 2k22 if you like this ,Share it with your team.

  • Avatar
    mtom
    Reply
    Posted On May 30, 2022

    When I originally commented I clicked the -Notify me when new surveys are added- checkbox and from now on when a comment is added I receive four emails with the exact same comment. Possibly there is in any manner you’ll be able to eliminate me from that service? Thanks! ielts 考試

  • Avatar
    Lucia M Pratt
    Reply
    Posted On Jun 27, 2022

    I think this is an informative post and it is very helpful and knowledgeable. therefore, I would like to thank you for the efforts you have created in writing this article. You may refer to my profile about the Spacebar click test. Spacebar Counter lets you calculate your spacebar clicking speed.

  • Avatar
    devin dev
    Reply
    Posted On Jun 27, 2022

    Good article. If you don't know, How do you Unblock YouTube at School or Work? then you can check one article Node Unblocker this is A proxy server that works likewise to a VPN, as it courses your traffic through a server to cause it to seem like you're in an alternate area.

  • Avatar
    mtom
    Reply
    Posted On Jun 29, 2022

    Substantially, the post is really the sweetest on this precious topic. I fit in with your conclusions and will eagerly look forward to your coming updates. Simply saying thanks will not simply be enough, for the awesome lucidity in your writing. I will at once grab your rss feed to stay abreast of any updates. Genuine work and much success in your business efforts! 출장안마

  • Avatar
    James Rick
    Reply
    Posted On Jun 29, 2022

    Convenience Items Convenience things are not close to as vital for committed cooks as the as of late referred to, anyway, Fast and furious 10 roman pearce jacket they fall in the solace demand and have become standard kitchen gear all through the significant length.

  • Avatar
    kevin leo
    Reply
    Posted On Jul 1, 2022

    The norm of impact can be controlled in different circles of life and is habitually utilized in cash to convey the connection among responsibility and worth. Use the norm of impact, particularly self-progress, Pete Savage Batman to raise yourself to the supporting level if you have any desire to be heard in the ongoing tumultuous world since you can't clinician to significance.

  • Avatar
    jacki
    Reply
    Posted On Jul 5, 2022

    Most importantly, I value your arrangement,justice league bomber jacket similar to your site, the trust can provide for you an all the more superb blog. Thankful for such a post and keep it up. has shown up here to put all of the data substance and data at one spot.

  • Avatar
    satta king
    Reply
    Posted On Jul 8, 2022

    Thanks for visiting my site satta ruler Blogs are likewise a decent spot to find out about broad types.

    satta lord aap ke liye hamri taraf se banaya gaya hai iska pura labh uthaye. things and data online that you might not have heard before online.sattakingHello there, I found your site through Google even as searching for a comparable matter, your site arrived up, it is by all accounts perfect. I have bookmarked it in my google bookmarks. game is drawing and guisses based for the most part game, but as of now Satta King aapka game hai pel ker khelo bhai logo pakka no aayega jarur visit karo.Satta King my game is awesome game for you. it's classified in best, and satta lord desawar is as of now frightfully prestigious and to a great extent partaking in game across the globe people ar insane with respect to this game.Satta King But right now the preeminent fundamental variable is that this game is neglected to keep the law and decide guideline that to observe the conventions and rule.satta king khelo or jeeto lakho cesh ummid damage chodo bhai ummid standard per to diniya kayam hai. Presently as of now people need to depend on it, on the off chance that the game doesn't follow the conventions they need not play the games anyway people are as yet participating in the game, they play the games on the QT people have answer on it to stop dofollow backlinkSatta King Satta King Satta King Satta King Satta KingSattaKing SattaKing SattaKing SattaKing SattaKingSatta King Result Satta King Result Satta King Result Satta King Result Satta King Resultsatta no satta number satta ruler live satta ruler Disawar satta live result satta ruler darbar satta result gali satta resultSatta King Satta King Record SattaKingtaking part in this sort of games, consistently help work and worked with individuals that would like facilitated,Satta King work on something for your country do perpetually reasonable thing and be always happy.Satta King just became mindful of your blog through Google,and found that it is really useful. I will be cautious for brussels. satta lord ki hamari site bharose ka pratik hai aapka vishwas kayam rahega ye wada hai aapse mera ki aapki kismat chamkegi zarur so bhai lagao or jeeto lakho.Thanks for sharing your contemplations. Yet again I genuinely value your endeavors and I will be hanging tight for your next reviews much obliged. sattaking game is drawing and lottery based generally game,how at any point right now it's classified in betting, and satta ruler at present horrendously famous and to a great extent participating in game across the globe people ar insane with respect to this game. I'll like if you end up continuing this in future. Heaps of people can be profited from your writing.Very great blog! I'm very dazzled with your composing abilities and furthermore with the design on your blog. At any rate keep up the fantastic quality composition, it's intriguing to see an incredible blog like this one these days.. SattaKing SattaKing SattaKing SattaKing SattaKing

  • Avatar
    Alina Taylor
    Reply
    Posted On Jul 8, 2022

    This post is the most informative knowledge for me. If you want to know what is free crack apk for android? The free crack apk for Android is a crack app specially designed to be a fully-featured app. you can download premium free apps from the Appyeet platform, this blog covers the cracked version of premium free apps which is appyeet.

  • Avatar
    Rozik farrah
    Reply
    Posted On Jul 14, 2022

    Excellent post, thanks for sharing with us. AFK Arena is a great RPG game where you have to kill many opponents. Play AFK Arena with more excitement by claiming rewards like 5 Large Crates of Gold, and 5 Large Crates of Hero EXP using AFK Arena promo codes 2022 you can talk with heroes and add them to your team to build strong.

  • Avatar
    Rasalind Johnson
    Reply
    Posted On Jul 15, 2022

    Thanks for the informative information sharing with us. Keep sharing more. Are you searching for free paid apps? If yes, then I suggest one profile about OGzilla.org which will help you to download paid apps without any cost. It gives you chance to unlock any premium features and it will be 100% safe. So, go and give it once.

  • Avatar
    jhon set
    Reply
    Posted On Jul 24, 2022

    However, make sure you take into account the DotA game resolution. With the right overlay, your scene will become more lively. They won't be boring. TwitchViral

  • Avatar
    BETFLIX
    Reply
    Posted On Aug 2, 2022

    ในวงการคาสิโนออนไลน์นี้คงไม่มีผู้เล่นคนไหน ไม่รู้จัก betflix เพื่อสร้างความเชื่อใจและไว้ใจในการบริการของ betflik68 ด้วยการจัดโปรโมชั่น ให้ได้ร่วมลุ้นในทุกเดือน

  • Avatar
    totosite
    Reply
    Posted On Aug 8, 2022

    The assignment submission period was over and I was nervous, totosite and I am very happy to see your post just in time and it was a great help. Thank you ! Leave your blog address below. Please visit me anytime.

  • Avatar
    casinosite
    Reply
    Posted On Aug 9, 2022

    The assignment submission period was over and I was nervous, casinosite and I am very happy to see your post just in time and it was a great help. Thank you ! Leave your blog address below. Please visit me anytime.

  • Avatar
    baccaratcommunity
    Reply
    Posted On Aug 10, 2022

    Your writing is perfect and complete. baccaratcommunity However, I think it will be more wonderful if your post includes additional topics that I am thinking of. I have a lot of posts on my site similar to your topic. Would you like to visit once?

  • Avatar
    baccarat online
    Reply
    Posted On Aug 18, 2022

    Why couldn't I have the same or similar opinions as you? T^T I hope you also visit my blog and give us a good opinion. baccarat online

  • Avatar
    johns
    Reply
    Posted On Aug 26, 2022

    Patience is overrated, especially in the weight room and the kitchen, when there's typically a specific desired outcome for athletes: figuring out how to build muscle. Are you searching for Eye related color problems ? If yes, then I suggest one profile about profileSure, change takes time. But if you’re trying to find the fastest way to build muscle and aren’t seeing obvious size increases from month to month, it’s a sign that your approach is off. And a workout is a terrible thing to waste. Plus, even if you are seeing progress, there’s no reason you can’t strive to see more muscular gains.

  • Avatar
    BETFLIX
    Reply
    Posted On Sep 1, 2022

    ในการเล่น BETFLIX เกมสล็อตแตกง่าย ทั้งยังมี Feature Buy ทำให้ผู้เล่น เข้าใกล้เงินโบนัสได้อย่างง่ายดาย เป็นหนึ่งในเกม BETFLIX เว็บตรงไม่ผ่านเอเย่นต์แตกง่าย

  • Avatar
    isha deshpande
    Reply
    Posted On Sep 25, 2022

    The global cryptocurrency market size is expected to reach USD 2411.0 Million at a steady revenue CAGR of 11.1% in 2030, according to a latest analysis by Emergen Research.

  • Avatar
    baccaratcommunity
    Reply
    Posted On Oct 22, 2022

    I came to this site with the introduction of a friend around me and I was very impressed when I found your writing. I'll come back often after bookmarking! baccaratcommunity

  • Avatar
    mymro
    Reply
    Posted On Nov 4, 2022

    MyMRO is a specialized and leading brand for supplying construction and agriculture machinery parts for customers worldwide, along with the belief of standing on large variety, fast delivery, OEM quality, and the lowest price. At MyMRO, we always have what you need, always at low prices. We are proud of our delivery, specialist service, quality, and pricing that always meets and exceeds our customers' expectations. In addition to Blade Clutch PTO Switch 776476, you can also buy other models or other parts of Excavators, Forklift, Aerial Work Platforms AWP on our website.

  • Avatar
    slotsite
    Reply
    Posted On Nov 5, 2022

    It's the same topic , but I was quite surprised to see the opinions I didn't think of. My blog also has articles on these topics, so I look forward to your visit. slotsite

  • Avatar
    bitcoincasino
    Reply
    Posted On Nov 14, 2022

    Of course, your article is good enough, bitcoincasino but I thought it would be much better to see professional photos and videos together. There are articles and photos on these topics on my homepage, so please visit and share your opinions.

  • Avatar
    Oceana Basílio
    Reply
    Posted On Nov 22, 2022

    Static electricity is an imbalance of electric charges within or on the surface of a material or between materials. The charge remains until it is able to move away by means of an electric current or electrical discharge. Static electricity is named in contrast with current electricity, where the electric charge flows through an electrical conductor or space, and transmits energy.A static electric charge can be created whenever two surfaces contact and have worn and separated, and at least one of the surfaces has a high resistance to electric current (and is therefore an electrical insulator). The effects of static electricity are familiar to most people because people can feel, hear, and even see the spark as the excess charge is neutralized when brought close to a large electrical conductor (for example, a path to ground), or a region with an excess charge of the opposite polarity (positive or negative). The familiar phenomenon of a static shock – more specifically, an electrostatic discharge – is caused by the neutralization of a charge.

  • Avatar
    casinosite
    Reply
    Posted On Nov 26, 2022

    It's really great. Thank you for providing a quality article. There is something you might be interested in. Do you know casinosite ? If you have more questions, please come to my site and check it out!

  • Avatar
    majorsite
    Reply
    Posted On Dec 6, 2022

    Why couldn't I have the same or similar opinions as you? T^T I hope you also visit my blog and give us a good opinion. majorsite

  • Avatar
    ymixxk01
    Reply
    Posted On Dec 21, 2022

    I am continually stunned by the amount of data out there on this matter. Whatever you introduced was very well researched and effectively worded in order to get your stand on this throughout to all your audience. สล็อตเว็บใหญ่

  • Avatar
    farhan
    Reply
    Posted On Dec 22, 2022

    They allow us to seek out blogs within our niche, add our comments, and within the comment, provide a link which points directly at our website. health-related website Most importantly, your comment must be relevant to the actual blog post. health fitness backlinks

  • Avatar
    totosite
    Reply
    Posted On Dec 23, 2022

    It's too bad to check your article late. I wonder what it would be if we met a little faster. I want to exchange a little more, but please visit my site totosite and leave a message!!

  • Avatar
    สล็อตxo 1688
    Reply
    Posted On Jan 3, 2023

    I like reading a post that can make men and women think. Also, many thanks for permitting me to comment! สล็อตxo 1688

  • Avatar
    Ramon Soria
    Reply
    Posted On Jan 5, 2023

    I enjoyed reading the article above. It explains everything very well. Thank you and best wishes for the future. Refer to the wpm online test blog for more information about the fast wpm typing test. You will find more detailed information here. We appreciate your interest.

  • Avatar
    baccarat online
    Reply
    Posted On Jan 10, 2023

    I have been looking for articles on these topics for a long time. baccarat online I don't know how grateful you are for posting on this topic. Thank you for the numerous articles on this site, I will subscribe to those links in my bookmarks and visit them often. Have a nice day

  • Avatar
    William Ivie
    Reply
    Posted On Jan 23, 2023

    I read your article and your article is informative. I think you put in lots of effort. Continue your work and share these types of information. Morse code is a kind of signaling that combines long and short sounds, light flashes, or electrical pulses. You can learn more from this article Morse Code. Thank you.

  • Avatar
    majorsite
    Reply
    Posted On Feb 7, 2023

    As I am looking at your writing, majorsite I regret being unable to do outdoor activities due to Corona 19, and I miss my old daily life. If you also miss the daily life of those days, would you please visit my site once? My site is a site where I post about photos and daily life when I was free.

Leave a Comment

* Type Code