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Spis dig i mål Fitnez Bredebro

Spis dig i mål Fitnez Bredebro. Energi. Motion. Protein Fedt Kulhydrat Alkohol. Hvile forbrug. Daglig aktivitet. Protein. Protein. Almindeligt: 1 gram pr. kg pr. dag Vægttab/muskelmasse: 2 gram pr. kg pr. dag. Fedt. Umættet 1.prioritet. Mættet 2.prioritet. Fedt

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Spis dig i mål Fitnez Bredebro

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  1. Spis dig i mål Fitnez Bredebro

  2. Energi Motion Protein Fedt Kulhydrat Alkohol Hvile forbrug Daglig aktivitet

  3. Protein

  4. Protein Almindeligt: 1 gram pr. kg pr. dag Vægttab/muskelmasse: 2 gram pr. kg pr. dag

  5. Fedt Umættet 1.prioritet Mættet 2.prioritet

  6. Fedt Almindelig: 25-30%, mest umættet Vægttab: 25-30%, mest umættet Muskelmasse: 30-35%, begge kilder

  7. Kulhydrat

  8. Kulhydrat

  9. Kulhydrat Lav sukker Høj sukker

  10. Kulhydrat Almindelig: 45-50%, mest lav sukker Vægttab: Resterende efter fedt og protein, kun lav sukker Muskelmasse: Resterende efter fedt og protein, begge kilder

  11. Kosttilskud

  12. Frekvens Timing

  13. Forløb

  14. Forløb

  15. Vægttab eksempel 1900 kcal 150 gram protein Mest umættet fedt Mest lav sukker

  16. Muskelmasse eksempel 3500 kcal Min.170 gram protein 30-35% fedt Resten kulhydrat

  17. ?

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