{"id":13393,"date":"2024-09-05T00:00:41","date_gmt":"2024-09-05T00:00:41","guid":{"rendered":"https:\/\/fitolympia.com\/?p=13393"},"modified":"2024-09-05T16:29:51","modified_gmt":"2024-09-05T16:29:51","slug":"workout-nutrition-old-school-bodybuilding-diet","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/workout-nutrition-old-school-bodybuilding-diet\/","title":{"rendered":"EGZERSIZ BESLENME: ESKI OKUL V\u00dcCUT GELI\u015eTIRME DIYETI"},"content":{"rendered":"<\/p>\n
Beslenme, kas yap\u0131m\u0131 i\u00e7in e\u011fitim kadar \u00f6nemlidir. Asl\u0131nda, do\u011fru beslenmezseniz, sonu\u00e7lar\u0131n\u0131z zarar g\u00f6recektir. Bu yaz\u0131da Arnold Schwarzenegger, Frank Zane ve Tom Platz gibi efsanevi eski okul v\u00fccut geli\u015ftirmecilerinin efsanevi v\u00fccutlar\u0131n\u0131 olu\u015fturmak i\u00e7in nas\u0131l yedi\u011fini tart\u0131\u015f\u0131yoruz.<\/p>\n
Bir\u00e7ok insan v\u00fccut geli\u015ftirme sporunun 1970’lerde ve 1980’lerde zirve yapt\u0131\u011f\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fcyor ve bu d\u00f6nemi alt\u0131n d\u00f6nem olarak ifade ediyor. Bu s\u00fcre zarf\u0131nda, v\u00fccut geli\u015ftiriciler kasl\u0131 ve yal\u0131n ama yine de atletik g\u00f6r\u00fcn\u00fcyordu. Belleri ve klasik V \u015feklindeki g\u00f6vdeyi a\u00e7\u0131k\u00e7a tan\u0131mlam\u0131\u015flard\u0131. “K\u00fctle canavarlar\u0131” \u00e7ok azd\u0131 ve \u00e7ok uzakt\u0131.<\/p>\n
B\u00fcy\u00fcme hormonu ba\u011f\u0131rsaklar\u0131 yoktu ve ge\u00e7en y\u0131l\u0131n v\u00fccut geli\u015ftirmecilerinin de daha sa\u011fl\u0131kl\u0131 oldu\u011fu iddia edilebilirdi. Elbette, steroidler kullan\u0131l\u0131yordu, ama miktarlar bug\u00fcn\u00fcn megados standartlar\u0131na g\u00f6re k\u00fc\u00e7\u00fckt\u00fc. Elit rakipler bile onlar\u0131 bisiklete bindirdi, performans art\u0131r\u0131c\u0131 ila\u00e7lara “izin” vererek zaman harcad\u0131lar.<\/p>\n
E\u011fitim a\u00e7\u0131s\u0131ndan, eski okul v\u00fccut geli\u015ftirme egzersizleri o kadar da de\u011fi\u015fmedi. 1970’lerde ve 1980’lerde, v\u00fccut geli\u015ftiriciler esas olarak v\u00fccut par\u00e7as\u0131 b\u00f6l\u00fcnmeleri kulland\u0131,\u00a0push-pull-legs program\u0131<\/strong>, Arnold Schwarzenegger bile bazen tempo de\u011fi\u015fikli\u011fi i\u00e7in\u00a0tam v\u00fccut egzersizleri<\/strong>\u00a0kulland\u0131.<\/p>\n
Modern v\u00fccut geli\u015ftirme spor salonlar\u0131 genellikle eski spor salonlar\u0131ndan daha iyi donat\u0131lm\u0131\u015ft\u0131r ve diren\u00e7 e\u011fitim makineleri, v\u00fccut geli\u015ftirmenin alt\u0131n d\u00f6neminde oldu\u011fundan daha sofistikedir. Bununla birlikte, bug\u00fcn oldu\u011fu gibi, \u00e7\u00f6melme ve bench presleri gibi bile\u015fik egzersizler \u00e7o\u011fu kas geli\u015ftirme egzersizinin temelidir.<\/p>\n
Ancak, beslenme s\u00f6z konusu oldu\u011funda, i\u015fler biraz de\u011fi\u015fti. 1970’ler ve 1980’ler boyunca, i\u015flenmi\u015f g\u0131dalar neredeyse duyulmad\u0131 ve takviyeler \u00e7ok daha az yayg\u0131nd\u0131. V\u00fccut geli\u015ftiriciler olduk\u00e7a normal bir \u015fekilde yedi ve \u00e7ok az\u0131 bir solgun diyet olarak tan\u0131mlanabilecek \u015feyi takip etti.<\/p>\n
Peki, alt\u0131n \u00e7a\u011f\u0131n v\u00fccut geli\u015ftirme y\u0131ld\u0131zlar\u0131 egzersizlerini nas\u0131l k\u00f6r\u00fckledi ve kas k\u00fctlesi i\u00e7in nas\u0131l yemek yedi?<\/p>\n
Bir g\u00f6z atal\u0131m!<\/p>\n
protein<\/h2>\nHayvansal ve Bitki Proteini<\/figcaption><\/figure>\n
Her v\u00fccut geli\u015ftirmecinin bildi\u011fi gibi, protein kas olu\u015fturmak i\u00e7in en kritik besin maddesidir. Antrenman yaparken kas dokular\u0131n\u0131zda mikroskobik hasara neden olursunuz. Dinlenme ile v\u00fccudunuz bu hasar\u0131 onar\u0131r, b\u00f6ylece kaslar\u0131n\u0131z daha b\u00fcy\u00fck ve daha g\u00fc\u00e7l\u00fc b\u00fcy\u00fcr. Bu anabolizma denilen bir s\u00fcre\u00e7tir.<\/p>\n
V\u00fccudunuz, bir in\u015faat\u00e7\u0131n\u0131n e\u011fitim travmas\u0131n\u0131 desteklemek i\u00e7in tu\u011fla kulland\u0131\u011f\u0131 gibi protein kullan\u0131r. Ya da daha spesifik olarak, proteindeki amino asitler.<\/p>\n
Modern v\u00fccut geli\u015ftiriciler \u00e7ok fazla protein yerler, ayn\u0131 zamanda protein sallamalar\u0131 kullanarak bu kritik makro besinden yeterince ald\u0131klar\u0131ndan emin olurlar. Peynir alt\u0131 suyu proteini, kazeinat, s\u0131\u011f\u0131r eti izole ve bitki bazl\u0131 protein tozlar\u0131 dahil olmak \u00fczere aralar\u0131ndan se\u00e7im yapabilece\u011finiz \u00e7ok \u015fey vard\u0131r.<\/p>\n
Eski okul v\u00fccut geli\u015ftiriciler protein tozlar\u0131 b\u00f6yle bir dizi eri\u015fimi yoktu. Evet, s\u00fct ve yumurta proteini tozlar\u0131 gibi \u015feyler vard\u0131, ancak tad\u0131 \u00e7ok iyi de\u011fildi ve genellikle \u015fiddetli mide rahats\u0131zl\u0131klar\u0131na neden oldu, bu y\u00fczden bug\u00fcnk\u00fc kadar pop\u00fcler de\u011fillerdi.<\/p>\n
Peki, alt\u0131n \u00e7a\u011f\u0131n v\u00fccut geli\u015ftiriciler yeterli protein t\u00fcketti\u011finden nas\u0131l emin oldular?<\/p>\n
\u00c7o\u011fu durumda, \u00e7ok fazla et ve di\u011fer hayvansal \u00fcr\u00fcnler yediler.<\/p>\n
Vejetaryen v\u00fccut geli\u015ftiriciler<\/strong>\u00a0az ve \u00e7ok uzakt\u0131,\u00a0Bill Pearl<\/strong>\u00a0en dikkat \u00e7ekici istisnayd\u0131. Bu s\u00fcre zarf\u0131nda ba\u015far\u0131l\u0131 v\u00fccut geli\u015ftiriciler \u00e7o\u011funlu\u011fu g\u00fcnde birka\u00e7 kez ve b\u00fcy\u00fck miktarlarda et yedi.<\/p>\nBill Pearl<\/figcaption><\/figure>\n
V\u00fccut geli\u015ftirmenin alt\u0131n d\u00f6neminden kalma y\u00fcksek proteinli z\u0131mbalar \u015funlard\u0131r:<\/strong><\/p>\n
\n
S\u0131\u011f\u0131r eti –<\/strong>\u00a0biftek \u00f6zellikle pop\u00fclerdi<\/li>\n
Tavuk ve hindi –<\/strong>\u00a0derilerinde pi\u015firilir<\/li>\n
Yumurtalar \u2013<\/strong>\u00a0genellikle b\u00fct\u00fcn olarak yenir<\/li>\n
Bal\u0131k \u2013<\/strong>\u00a0\u00f6zellikle ton bal\u0131\u011f\u0131<\/li>\n
S\u00fczme<\/strong>\u00a0peynir<\/li>\n
s\u00fct<\/strong><\/li>\n<\/ul>\n
Protein sallamalar\u0131 yerine, v\u00fccut geli\u015ftiriciler her \u00f6\u011f\u00fcnde ve at\u0131\u015ft\u0131rmal\u0131klarda y\u00fcksek proteinli yiyecekler yediler.<\/p>\n
Hatta baz\u0131lar\u0131 yeterli protein t\u00fcketmeyi biraz daha kolayla\u015ft\u0131rmak i\u00e7in kurutulmu\u015f s\u00fct tozlar\u0131n\u0131 s\u00fctle kar\u0131\u015ft\u0131rd\u0131.<\/p>\n
S\u00fctten bahsetmi\u015fken, bu zaman\u0131n en pop\u00fcler kabarma diyetlerinden biri, g\u00fcnde bir galon s\u00fct diyeti veya k\u0131sa bir s\u00fcre i\u00e7in GOMAD idi. Bu diyet kula\u011fa geldi\u011fi kadar basittir – normal beslenin ve g\u00fcnde bir galon s\u00fct i\u00e7in. Bu, protein ve kalori al\u0131m\u0131n\u0131 art\u0131rman\u0131n kolay (ve ucuz!) bir yoluydu. S\u00f6ylemeye gerek yok, bu laktoz intolerans\u0131 olan herkes i\u00e7in bir diyet de\u011fildi.<\/p>\n
GOMAD diyeti genellikle kabarma amac\u0131yla 20-rep squat rutini ile birle\u015ftirildi.<\/p>\n
Karbonhidratlar size \u00e7al\u0131\u015fman\u0131z i\u00e7in gereken enerjiyi sa\u011flar. Karbonhidrat yedi\u011finizde sindirilir ve glikoza b\u00f6l\u00fcn\u00fcr. Bu glikoz daha sonra karaci\u011ferinizde ve kaslar\u0131n\u0131zda glikojen olarak saklan\u0131rken, baz\u0131lar\u0131 beyninizi beslemek i\u00e7in kan\u0131n\u0131zda kal\u0131r. Fazla glikoz ya\u011fa d\u00f6n\u00fc\u015ft\u00fcr\u00fcl\u00fcr ve ya\u011f olarak depolan\u0131r.<\/p>\n
Modern v\u00fccut geli\u015ftiriciler gibi, eski okul v\u00fccut geli\u015ftiriciler yeterli karbonhidrat yemenin \u00f6nemini anlad\u0131lar, ancak \u00e7ok fazla t\u00fcketmediler, \u00e7ok fazla ya\u011f kazand\u0131lar. Bunu bir \u015fekilde karbonhidratla bisiklete binmek yapt\u0131lar.<\/p>\n
Basit bir ifadeyle, karbonhidrat d\u00f6ng\u00fcs\u00fc, mevcut e\u011fitim a\u015faman\u0131za g\u00f6re al\u0131m\u0131n\u0131z\u0131 manip\u00fcle etmeyi i\u00e7erir. \u00d6rne\u011fin, rekabete \u00f6nc\u00fcl\u00fck s\u0131ras\u0131nda, d\u00fc\u015f\u00fck karbonhidratl\u0131 bir diyet v\u00fccut ya\u011flar\u0131n\u0131n d\u00f6k\u00fclmesine yard\u0131mc\u0131 olabilir. Eski okul v\u00fccut geli\u015ftiriciler i\u00e7in, bu genellikle daha az ekmek, pirin\u00e7 ve patates ve daha fazla salata ve ni\u015fastal\u0131 olmayan sebzeler yemek anlam\u0131na geliyordu.<\/p>\nVince Gironda<\/figcaption><\/figure>\n
Baz\u0131 v\u00fccut geli\u015ftiriciler yar\u0131\u015fma \u00f6ncesi beslenmeye daha radikal bir yakla\u015f\u0131m benimsedi ve karbonhidratlar\u0131 tamamen ortadan kald\u0131rd\u0131.\u00a0V\u00fccut geli\u015ftirme gurusu<\/strong>\u00a0Vince Gironda,<\/strong>\u00a0sporcular\u0131n\u0131 bir g\u00f6steriye giden \u00fc\u00e7 hafta boyunca sadece biftek ve yumurta diyetine soktu. Bununla birlikte, Gironda bir maverick olarak kabul edildi ve bir\u00e7ok v\u00fccut geli\u015ftirmeci, de\u011fi\u015fen miktarlarda da olsa, t\u00fcm y\u0131l boyunca karbonhidrat yedi.<\/p>\n
Pop\u00fcler eski okul v\u00fccut geli\u015ftirme karbonhidratl\u0131 yiyecekler dahildir:<\/strong><\/p>\n
\n
Patates, yer elmas\u0131 ve di\u011fer ni\u015fastal\u0131 sebzeler<\/li>\n
ekmek<\/li>\n
pirin\u00e7<\/li>\n
makarna<\/li>\n
Yulaf ezmesi<\/li>\n
Krep<\/li>\n
Meyve, \u00f6zellikle muz<\/li>\n<\/ul>\n
Genel olarak, \u00e7o\u011fu eski okul karbonhidrat\u0131 i\u015flenmemi\u015fti. Bu, enerjinin yan\u0131 s\u0131ra bol miktarda vitamin, mineral ve lif yemesini sa\u011flad\u0131. Bu nedenle, \u00e7o\u011fu alt\u0131n d\u00f6nem v\u00fccut geli\u015ftiriciler \u00e7ok sa\u011fl\u0131kl\u0131 yedi.<\/p>\n
Eski okul v\u00fccut geli\u015ftiriciler diyetlerinde eksik olan en \u00f6nemli \u015fey \u015fekerdir. \u015eeker t\u00fcketimi, genel olarak, 1970’lerde ve 1980’lerde bug\u00fcnk\u00fcnden daha d\u00fc\u015f\u00fckt\u00fc ve v\u00fccut geli\u015ftiriciler \u00f6zellikle \u00e7ok fazla t\u00fcketmemeye dikkat etti.<\/p>\n
\u015eeker “bo\u015f kalori” kayna\u011f\u0131 olarak g\u00f6r\u00fcl\u00fcyordu. Bu, enerji sa\u011flad\u0131\u011f\u0131 ancak besinsel bir faydas\u0131 veya de\u011feri olmad\u0131\u011f\u0131 anlam\u0131na geliyordu. Tatl\u0131 bir \u015fey isteyen v\u00fccut geli\u015ftiriciler \u015fekerden daha ak\u00e7aa\u011fa\u00e7 \u015furubu veya bal kullanma olas\u0131l\u0131\u011f\u0131 daha y\u00fcksekti ve \u015feker gibi y\u00fcksek \u015fekerli at\u0131\u015ft\u0131rmal\u0131klardan \u00e7o\u011funlukla ka\u00e7\u0131n\u0131ld\u0131.<\/p>\n
\u00d6zetle, karbonhidrat al\u0131m\u0131 kabarma s\u0131ras\u0131nda daha y\u00fcksek ve daha sonra biraz ya\u011f d\u00f6kme ve bir yar\u0131\u015fmaya haz\u0131rlanma zaman\u0131 geldi\u011finde daha d\u00fc\u015f\u00fck olma e\u011filimindeydi. Bununla birlikte, \u00e7ok d\u00fc\u015f\u00fck karbonhidrat ve keto diyetleri nispeten nadirdi, ancak birka\u00e7 sporcu bunlar\u0131 bir v\u00fccut geli\u015ftirme g\u00f6sterisine \u00f6nc\u00fcl\u00fck ederken kulland\u0131.<\/p>\n
Ya\u011f<\/h2>\n<\/figure>\n
Eski okul v\u00fccut geli\u015ftirme diyeti ile modern v\u00fccut geli\u015ftirme diyeti aras\u0131ndaki en \u00f6nemli farklardan biri, t\u00fcketilen ya\u011f miktar\u0131 ve t\u00fcr\u00fcd\u00fcr. Bir\u00e7ok modern v\u00fccut geli\u015ftiriciler ya\u011f al\u0131m\u0131n\u0131 nispeten d\u00fc\u015f\u00fck tutmaya \u00e7al\u0131\u015f\u0131r, alt\u0131n d\u00f6nem v\u00fccut geli\u015ftiriciler bol miktarda ya\u011f yemek i\u00e7in kullan\u0131l\u0131r.<\/p>\n
Eski okul v\u00fccut geli\u015ftirme diyetindeki ana ya\u011f kayna\u011f\u0131 proteindi. K\u0131rm\u0131z\u0131 et, s\u00fct \u00fcr\u00fcnleri ve b\u00fct\u00fcn yumurtalar gibi \u015feylerin hepsi \u00e7ok fazla ya\u011f i\u00e7erir. Tavuk ve hindi de ba\u015fka bir ya\u011f kayna\u011f\u0131 olan derisi bozulmadan yenirdi.<\/p>\n
Buna kar\u015f\u0131l\u0131k, \u00e7o\u011fu modern v\u00fccut geli\u015ftiriciler daha d\u00fc\u015f\u00fck ya\u011fl\u0131 ve ya\u011fs\u0131z proteinli yiyeceklere g\u00fcvenir ve\u00a0zeytinya\u011f\u0131,<\/strong>\u00a0avokado<\/strong>ve keten tohumu gibi daha dikkatli yedikleri\u00a0ya\u011flar\u0131 se\u00e7erler.<\/strong>\u00a0Yumurta beyaz\u0131 omletler, derisiz\u00a0tavuk g\u00f6\u011f\u00fcsleri<\/strong>ve\u00a0ya\u011fs\u0131z protein sallamalar\u0131<\/strong>\u00a0mevcut diyet z\u0131mbalar\u0131d\u0131r.<\/p>\n
Ya\u011f, testosteron, b\u00fcy\u00fcme hormonu ve IGF-1 dahil olmak \u00fczere anabolik hormonlar\u0131n sentezinde \u00f6nemli bir rol oynayan \u00f6nemli bir besin maddesidir. \u00c7ok az ya\u011fl\u0131 bir diyet mutlaka sa\u011fl\u0131kl\u0131 de\u011fildir ve hatta kas b\u00fcy\u00fcmesini bozabilir.<\/p>\n
Bununla birlikte, ya\u011f da kalori olarak yo\u011fundur ve hem karbonhidrat hem de protein i\u00e7in gram ba\u015f\u0131na d\u00f6rt kalorinin aksine, gram ba\u015f\u0131na dokuz kaloride gelir. Bu nedenle, baz\u0131 eski okul v\u00fccut geli\u015ftiriciler bir g\u00f6steriye kadar ko\u015fu s\u0131ras\u0131nda ya\u011f al\u0131m\u0131n\u0131 azalt\u0131rd\u0131.<\/p>\n
Geri kalan zamanda, bir\u00e7o\u011fu kilo almalar\u0131na ve kabarmalar\u0131 i\u00e7in bilerek daha fazla ya\u011f yerdi. Alt\u0131n \u00e7a\u011f\u0131n v\u00fccut geli\u015ftiriciler sezon d\u0131\u015f\u0131nda kilo ald\u0131klar\u0131ndan emin olmak i\u00e7in krem bardak a\u015fa\u011f\u0131 chug i\u00e7in nadir de\u011fildi.<\/p>\n
\u015eu anda mevcut olanla kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda, bu \u00e7ok k\u0131sa bir liste! Ancak, bu s\u0131ralarda daha fazla takviye geli\u015ftiriliyor ve kreatin gibi \u015feyler pop\u00fclerlik kazan\u0131yordu.<\/p>\n
G\u00fcn\u00fcm\u00fczde, ya\u011f br\u00fcl\u00f6rleri, testosteron g\u00fc\u00e7lendiriciler, egzersiz \u00f6ncesi enerji vericiler ve protein sallamalar\u0131 gibi takviyeler yayg\u0131nd\u0131r. Ancak, eski okul d\u00f6neminde, bir\u00e7ok v\u00fccut geli\u015ftirmeci takviyeleri bile kullanmad\u0131.<\/p>\n
\u00d6rnek Eski Okul V\u00fccut Geli\u015ftirme Diyeti<\/h2>\n
\n<\/figure>\n<\/div>\n
Bug\u00fcn oldu\u011fu gibi, resmi, herkese uyan bir v\u00fccut geli\u015ftirme diyeti yoktur. On farkl\u0131 v\u00fccut geli\u015ftiricilere ne yediklerini sorun ve on farkl\u0131 cevap alacaks\u0131n\u0131z! \u00c7\u00fcnk\u00fc hepimizin farkl\u0131 beslenme ihtiya\u00e7lar\u0131 var ve farkl\u0131 yiyecekleri seviyoruz. Alerji ve ho\u015fg\u00f6r\u00fcs\u00fczl\u00fck gibi \u015feyler de ideal diyetin belirlenmesinde rol oynar.<\/p>\n
Ancak size eski bir v\u00fccut geli\u015ftirmecinin ortalama bir g\u00fcnde ne yedi\u011fine bir \u00f6rnek verebiliriz.<\/p>\n
Sabah at\u0131\u015ft\u0131rmal\u0131\u011f\u0131 \u2013<\/strong>\u00a0Ton bal\u0131\u011f\u0131 veya ha\u015flanm\u0131\u015f yumurta konservesi.<\/p>\n
\u00d6\u011fle yeme\u011fi \u2013<\/strong>\u00a0Tavuk veya bal\u0131k, b\u00fcy\u00fck salata, f\u0131r\u0131nda patates, s\u00fct.<\/p>\n
\u00d6\u011fleden sonra at\u0131\u015ft\u0131rmal\u0131k \u2013<\/strong>\u00a0Ton bal\u0131\u011f\u0131 veya ha\u015flanm\u0131\u015f yumurta konservesi.<\/p>\n
Ak\u015fam yeme\u011fi \u2013<\/strong>\u00a0Biftek veya pilavl\u0131 tavuk ve sebzeli tavuk, s\u00fct.<\/p>\n
Ak\u015fam at\u0131\u015ft\u0131rmal\u0131klar\u0131 \u2013<\/strong>\u00a0S\u00fczme peynir ve sebzeli omlet.<\/p>\n
Bir\u00e7ok modern v\u00fccut geli\u015ftiriciler gibi, eski okul v\u00fccut geli\u015ftiriciler de ara s\u0131ra hile g\u00fcn zevk. Bunlar genellikle pazar g\u00fcnleri oldu. Bir hile g\u00fcn\u00fcnde, hafta boyunca yiyemedikleri yiyecekleri yediler. Bu genellikle e\u011fitimden bir g\u00fcn izinli oldu\u011fu i\u00e7in, bir\u00e7o\u011fu Pazartesi’den Cumartesi’ye kadar antrenman yapt\u0131.<\/p>\n
Pop\u00fcler hile g\u0131dalar dondurma, turta ve kek, \u015feker, soda ve tatl\u0131lar dahil. Bununla birlikte, bu hileli yiyecekler haftal\u0131k kalori al\u0131mlar\u0131n\u0131n \u00e7ok k\u00fc\u00e7\u00fck bir y\u00fczdesini olu\u015fturur.<\/p>\n
Eski Okul V\u00fccut Geli\u015ftirme Diyeti \u2013 Sarma<\/h2>\n
Modern v\u00fccut geli\u015ftirme diyetleri genellikle makrolar, glisemik indeks ve dikkate al\u0131nmas\u0131 gereken yemek zamanlamalar\u0131 gibi \u015feylerle olduk\u00e7a karma\u015f\u0131k g\u00f6r\u00fcnebilir. Ve bu kadar ince ayarlanm\u0131\u015f bir diyet marjinal olarak daha iyi ilerleme sa\u011flaman\u0131za yard\u0131mc\u0131 olsa da, beslenmeye daha eski bir yakla\u015f\u0131m benimseyerek benzer sonu\u00e7lar alabilirsiniz.<\/p>\n
Basit bir ifadeyle, eski bir v\u00fccut geli\u015ftirmeci gibi yemek, esas olarak do\u011fal yiyecekler yemek ve \u00e7ok yemek anlam\u0131na gelir. Her \u00f6\u011f\u00fcnde protein yemeye \u00e7al\u0131\u015f\u0131n, karbonhidratlar\u0131n\u0131z\u0131 yulaf ezmesi, pirin\u00e7 ve patates gibi \u015feylerden al\u0131n ve yumurta, et ve s\u00fct \u00fcr\u00fcnleri gibi \u015feylerde do\u011fal olarak olu\u015fan ya\u011flar hakk\u0131nda \u00e7ok fazla endi\u015felenmeyin. Yeterince s\u0131k\u0131 antrenman yap\u0131yorsan\u0131z, baz\u0131 do\u011fal diyet ya\u011flar\u0131 asl\u0131nda size iyi gelmeli.<\/p>\nPhil Tepesi<\/figcaption><\/figure>\n
Bir keresinde eski okul v\u00fccut geli\u015ftirmecisi\u00a0Phil Hill’e<\/strong>\u00a0diyetini sordum ve cevab\u0131 her zaman bana kald\u0131. Dedi ki,\u00a0“kabarma i\u00e7in biftek ve patates, kesmek i\u00e7in tavuk ve salata”<\/strong>.<\/em>\u00a0A\u00e7\u0131k\u00e7as\u0131, bu diyetinin a\u015f\u0131r\u0131 basitle\u015ftirilmesiydi, ancak temel bir k\u0131lavuz olarak, m\u00fckemmel bir anlam ifade ediyor.<\/p>\n
\n","protected":false},"excerpt":{"rendered":"
Beslenme, kas yap\u0131m\u0131 i\u00e7in e\u011fitim kadar \u00f6nemlidir. Asl\u0131nda, do\u011fru beslenmezseniz, sonu\u00e7lar\u0131n\u0131z zarar g\u00f6recektir. Bu yaz\u0131da Arnold Schwarzenegger, Frank Zane ve […]<\/p>\n","protected":false},"author":2,"featured_media":13394,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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![\"Animal](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2020\/10\/animal-and-plant-protein-750x500.jpg\" "\\"Protein")
![\"Bill](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2021\/05\/bill-pearl-750x563.jpg\" "\\"Bill")
![\"Carbohydrates\"](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2021\/05\/carbohydrates-750x548.jpg\" "\\"Carbohydrates\\"")
![\"Vince](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2021\/05\/vince-gironda.jpg\" "\\"Vince")
![\"Healthy](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2021\/05\/healthy-fat-750x548.jpg\" "\\"Healthy")
<\/figure>\n![\"Bodybuilding](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2021\/05\/bodybuilding-supplement-750x548.jpg\" "\\"Bodybuilding")
![\"Arnold](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2018\/11\/Arnold-Eating-750x432.jpg\" "\\"Arnold")
<\/figure>\n<\/div>\n![\"Phil](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2021\/05\/phil-hill.jpg\" "\\"Phil")