{"id":15570,"date":"2023-03-15T18:10:11","date_gmt":"2023-03-15T18:10:11","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15570"},"modified":"2023-03-15T18:10:15","modified_gmt":"2023-03-15T18:10:15","slug":"an-introduction-to-a-hardgainer-bulking-diet","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/an-introduction-to-a-hardgainer-bulking-diet\/","title":{"rendered":"HARDGAINER KABARMA DIYETINE GIRI\u015e"},"content":{"rendered":"\n

Not:-<\/em><\/strong><\/p>\n\n\n\n

Makalelerimiz sadece bilgilendirme ve e\u011fitim ama\u00e7l\u0131 kullan\u0131lmal\u0131 ve t\u0131bbi tavsiye olarak al\u0131nmamal\u0131d\u0131r. Endi\u015feleriniz varsa, diyet takviyeleri almadan veya diyetinizde b\u00fcy\u00fck de\u011fi\u015fiklikler yapmadan \u00f6nce bir sa\u011fl\u0131k uzman\u0131na dan\u0131\u015f\u0131n.<\/em><\/p>\n\n\n\n

Kabarma Diyeti<\/h2>\n\n\n\n

Sert olmak zordur, de\u011fil mi? Ne kadar s\u0131k\u0131 \u00e7al\u0131\u015f\u0131rsan \u00e7al\u0131\u015f, hala ‘zay\u0131fs\u0131n’. Baz\u0131lar\u0131 i\u00e7in m\u00fckemmel fizi\u011fi elde etmek kolay g\u00f6r\u00fcnse de, \u00e7o\u011fu i\u00e7in, \u00e7ok fazla s\u0131k\u0131 \u00e7al\u0131\u015fma ve know-how bunu ba\u015farmaya gidiyor. Bu y\u00fczden sana kabarmaya nas\u0131l ba\u015flayaca\u011f\u0131n\u0131 \u00f6\u011fretece\u011fiz.<\/p>\n\n\n\n

Diyetin Makro K\u0131r\u0131l\u0131m\u0131n\u0131 Kabart\u0131r: Ka\u00e7 Kalori Yemeliyim?<\/h2>\n\n\n\n

Sert bir kazan\u00e7\u00e7\u0131ysan\u0131z, ortalama Joe’nuzdan biraz daha fazla yemeniz gerekir. Ara\u015ft\u0131rma, sertciler i\u00e7in iyi bir ba\u015flang\u0131\u00e7 noktas\u0131n\u0131n g\u00fcnde<\/strong>kilo ba\u015f\u0131na yakla\u015f\u0131k 22 kalori<\/strong> t\u00fcketmeyi hedeflemek olaca\u011f\u0131n\u0131 g\u00f6stermi\u015ftir. \u00d6rne\u011fin, 150 lbs a\u011f\u0131rl\u0131\u011f\u0131ndaysan\u0131z, g\u00fcnde yakla\u015f\u0131k 3300 kalori t\u00fcketmeyi hedeflersiniz.<\/p>\n\n\n\n

Ancak, beslenmenin “herkese uyan tek beden” bir kavram olmad\u0131\u011f\u0131n\u0131 unutmay\u0131n.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Her ki\u015finin metabolizmas\u0131 biraz farkl\u0131d\u0131r ve 150 lbs a\u011f\u0131rl\u0131\u011f\u0131ndaki bir birey i\u00e7in 3000 kalori bir ba\u015flang\u0131\u00e7 k\u0131lavuzu olmas\u0131na ra\u011fmen, bu bir deneme yan\u0131lma i\u015flemidir. V\u00fccudunuzun nas\u0131l tepki verdi\u011fine ba\u011fl\u0131 olarak say\u0131n\u0131n art\u0131r\u0131lmas\u0131 veya azalt\u0131lmas\u0131 gerekebilir, bu nedenle sizin i\u00e7in neyin i\u015fe yarad\u0131\u011f\u0131n\u0131 g\u00f6rmek i\u00e7in kalori al\u0131m\u0131n\u0131z\u0131n ve kilonuzun bir g\u00fcnl\u00fc\u011f\u00fcn\u00fc tutmak iyidir.<\/p>\n\n\n\n

Ne Kadar Karbonhidrat, Protein Ve Ya\u011f?<\/h3>\n\n\n\n

Peki 3000 kalorinin ne kadar\u0131 karbonhidrat, ya\u011f ve proteinden al\u0131nmal\u0131? Al\u0131m\u0131n\u0131z\u0131n % 90’\u0131n\u0131n b\u00fcy\u00fck biftek ve \u00e7i\u011f yumurtalardan olmas\u0131 gerekti\u011fini d\u00fc\u015f\u00fcnebilirsiniz, ancak tekrar d\u00fc\u015f\u00fcn\u00fcn. Ara\u015ft\u0131rmalar, ideal makro besin oran\u0131n\u0131n yakla\u015f\u0131k olarak a\u015fa\u011f\u0131daki oranlara b\u00f6l\u00fcnmesi gerekti\u011fini g\u00f6stermektedir:<\/p>\n\n\n\n

Protein: ~%25<\/strong><\/p>\n\n\n\n

Karbonhidratlar: ~%40<\/strong><\/p>\n\n\n\n

Ya\u011f: ~35%<\/strong><\/p>\n\n\n\n

Yukar\u0131daki oran genellikle kilo almakta zorlanan insanlar taraf\u0131ndan kullan\u0131lsa da, unutmay\u0131n, bu sadece bir k\u0131lavuzdur. T\u00fcm bedenler farkl\u0131d\u0131r ve bu v\u00fccudunuz i\u00e7in do\u011fru oran\u0131 bulmakla ilgilidir. Yakla\u015f\u0131k iki hafta boyunca b\u00f6yle yiyorsan\u0131z ve kilo al\u0131m\u0131 g\u00f6rm\u00fcyorsan\u0131z, kalorilerinizi g\u00fcnde yakla\u015f\u0131k 200 kalori art\u0131rmal\u0131 ve bunun yard\u0131mc\u0131 olup olmad\u0131\u011f\u0131na g\u00f6rmelisiniz. Her \u015fey bireysel ihtiya\u00e7lar\u0131n\u0131z\u0131 kar\u015f\u0131lamak i\u00e7in zaman ve ayarlama ile ilgilidir.<\/p>\n\n\n\n

Proteinden de s\u0131yr\u0131lmaman\u0131z\u0131 sa\u011flay\u0131n. \u00c7al\u0131\u015fmalar, proteinin sertginerler (ve sert olmayanlar i\u00e7in de) i\u00e7in son derece \u00f6nemli bir makro besin oldu\u011funu ve bu nedenle her g\u00fcn g\u0131da al\u0131m\u0131n\u0131z\u0131n en az% 20’sine katk\u0131da bulunmal\u0131d\u0131r.<\/p>\n\n\n\n

\u015eimdi, kabarma diyetinin neye benzedi\u011fini g\u00f6relim.<\/p>\n\n\n\n

Hardgainer Kabarma Diyet Plan\u0131<\/h2>\n\n\n\n

Kilo almak i\u00e7in m\u00fccadele eden bir\u00e7ok insan, kalori al\u0131m\u0131n\u0131 rafa \u00e7\u0131karmak i\u00e7in fast food’a ge\u00e7ebileceklerine inan\u0131yor. Ancak, ne yaz\u0131k ki, h\u0131zl\u0131 ve a\u015f\u0131r\u0131 miktarlarda kilo almak v\u00fccudumuza zarar verebilir ve bu da birka\u00e7 farkl\u0131 sa\u011fl\u0131k riskini de beraberinde getirir. \u00c7ok h\u0131zl\u0131 kilo almak ya\u011f depolamay\u0131 da h\u0131zland\u0131rabilir, ins\u00fclin duyarl\u0131l\u0131\u011f\u0131nda de\u011fi\u015fikliklere ve kas-protein sentezi i\u00e7in gerekli h\u00fccre i\u00e7i sinyalizasyona neden olabilir ve bu da kas b\u00fcy\u00fcmesini daha da zorla\u015ft\u0131rabilir.<\/p>\n\n\n\n

Baz\u0131 insanlar i\u00e7in yemek bir zevktir, ancak di\u011ferleri i\u00e7in angaryad\u0131r. \u00c7ok kolay tok kalan biriyseniz, d\u00fc\u015f\u00fck kalorili, y\u00fcksek lifli yiyecekleri doldurmak yerine, b\u00fcy\u00fck miktarlarda kalorili daha fazla enerji yo\u011fun yiyecek t\u00fcketmeniz gerekir. Vitaminler ve mineraller sa\u011fl\u0131\u011f\u0131m\u0131z ve refah\u0131m\u0131z i\u00e7in gerekli oldu\u011fundan, \u00e7ok fazla meyve ve sebze yemek \u00f6nemlidir – sadece enerji yo\u011fun yiyecekler yerine onlar\u0131 yiyin.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Hardgainer Kabarma Diyeti i\u00e7in Tipik Bir Yemek G\u00fcn\u00fc<\/h2>\n\n\n\n

Bu diyet plan\u0131 size ne kadar yemek yemeniz gerekti\u011fi ve ne zaman yemeniz gerekti\u011fi hakk\u0131nda bir fikir verir. Bunun yerine sabahlar\u0131 antrenman yapmay\u0131 se\u00e7ebilirsiniz, ancak genel olarak, bir dizi besindi\u011finizden ve g\u00fcnde en az alt\u0131 kez yedi\u011finden emin olmak \u00f6nemlidir.<\/p>\n\n\n\n

Yemek saati<\/strong><\/td>\u00d6rnek yemek<\/strong><\/td>Makro besinler<\/strong><\/td><\/tr>
Yemek 1 \u2013 7am<\/td>1 bardak anl\u0131k
yulaf 1 kep\u00e7e
Peynir Alt\u0131 Suyu Proteini 4 b\u00fct\u00fcn yumurta ve 2 yumurta ak\u0131<\/td>		663Kal
55g
karbonhidrat 63g protein
24g ya\u011f<\/td><\/tr>
Yemek 2 \u2013 9:30am<\/td>1 kep\u00e7e Hardgainer
5 fl oz tam ya\u011fl\u0131 s\u00fct veya su<\/td>
402Kcal
28.5g
karbonhidrat 57g protein
16.2g ya\u011f<\/td><\/tr>
Yemek 3 \u2013 12:30<\/td>
1 orta pi\u015fmi\u015f
tatl\u0131 patates 1
f\u0131r\u0131nda somon fileto 2 yemek ka\u015f\u0131\u011f\u0131 ek\u015fi krema
2 yemek ka\u015f\u0131\u011f\u0131 denizay\u0131s\u0131 tohumu
Bir avu\u00e7 \u0131spanak
10 fl oz tam ya\u011fl\u0131 s\u00fct (i\u00e7ecek olarak)<\/td>		719Kcal
53g
karbonhidrat 48g protein
35g ya\u011f<\/td><\/tr>
Meal 4 \u2013 3:30pm<\/td>
1\/2 bardak inek
yo\u011furdu 1
kep\u00e7e
Impact Whey Protein 1 muz 8 b\u00fct\u00fcn badem<\/td>
432Kcal
109g
karbonhidrat 37.5g protein
10.7g ya\u011f<\/td><\/tr>
Meal 5 \u2013 6:30pm<\/td>
1 tavuk
g\u00f6\u011fs\u00fc 1\/2
pi\u015fmi\u015f so\u011fan 1\/2 pi\u015fmi\u015f dolmal\u0131k biber
1 su barda\u011f\u0131 pi\u015fmi\u015f pirin\u00e7
4 yemek ka\u015f\u0131\u011f\u0131 salsa
2 yemek ka\u015f\u0131\u011f\u0131 ek\u015fi krema
1\/2 can kar\u0131\u015f\u0131k fasulye<\/td>		724Kcal
109g
karbonhidrat 45g protein
10g ya\u011f<\/td><\/tr>
Meal 6 \u2013 9:30pm<\/td>
1 kep\u00e7e kazein proteini
1 yemek ka\u015f\u0131\u011f\u0131
do\u011fal f\u0131st\u0131k ezmesiMix
ile iki: 7 fl oz tam ya\u011fl\u0131 s\u00fct veya 1\/2 bardak yunan yo\u011furdu<\/td>		324Kcal
128g
karbonhidrat 34g protein
14.5g ya\u011f<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Kabarma Diyeti \u0130\u00e7in Temel Sertme G\u0131dalar\u0131<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Kalori hedeflerinize ula\u015fman\u0131z\u0131 sa\u011flamak i\u00e7in kalori al\u0131m\u0131n\u0131z\u0131 takip edin. Kalori sayan uygulamalar\u0131 kullanabilir veya bir not defterine kaydedebilirsiniz. Ne yiyece\u011finizi ve ne zaman yiyece\u011finizi bildi\u011finizden emin olun. Yemeklerinizi bir gece \u00f6nce hatta birka\u00e7 g\u00fcn \u00f6nceden haz\u0131rlayabilir, a\u015fa\u011f\u0131daki \u00fcst sert yiyecekleri ekledi\u011finizden emin olabilirsiniz. G\u00fcnl\u00fck kalori al\u0131m\u0131n\u0131z\u0131 bo\u015fa\u015faca\u011f\u0131 i\u00e7in yapt\u0131\u011f\u0131n\u0131z egzersizi hesaba katarak ve egzersiz yapmay\u0131 unutmay\u0131n.<\/p>\n\n\n\n

1. Protein Sallamalar\u0131<\/h3>\n\n\n\n

\u00c7ok miktarda protein yiyeceksin ama b\u00fct\u00fcn hafta biftek yemek s\u0131k\u0131c\u0131 olabilir. \u0130\u015fte bu noktada protein sallamalar\u0131, ihtiyac\u0131n\u0131z olan t\u00fcm proteini elde etmenin lezzetli ve kullan\u0131\u015fl\u0131 bir yolu olarak devreye girer. Mass Gainers<\/strong> gibi \u00fcr\u00fcnler porsiyon ba\u015f\u0131na 300’den fazla kalori ve bol miktarda karbonhidrat ve protein i\u00e7erir, bu nedenle m\u00fckemmel h\u0131zl\u0131 at\u0131\u015ft\u0131rmal\u0131k veya yemek de\u011fi\u015fimi yaparlar.<\/p>\n\n\n\n

Kendi sallamalar\u0131n\u0131z\u0131 yapmay\u0131 tercih ediyorsan\u0131z, yeterli miktarda protein, karbonhidrat ve ya\u011f ekledi\u011finizden emin olun. Bu, toplam protein gibi iyi bir peynir alt\u0131 suyu proteini <\/strong>veya protein kar\u0131\u015f\u0131m\u0131, maltodekstrin gibi iyi bir karbonhidrat kayna\u011f\u0131 ve ayr\u0131ca f\u0131st\u0131k ezmesi<\/strong>gibi iyi bir sa\u011fl\u0131kl\u0131 ya\u011f kayna\u011f\u0131 almay\u0131 i\u00e7erebilir.<\/p>\n\n\n\n

2. Ya\u011fs\u0131z Et ve Bal\u0131k<\/h3>\n\n\n\n

Kas olu\u015fturmak i\u00e7in protein yemeniz gerekir. Ya\u011fs\u0131z et ve bal\u0131k, kaslar\u0131n\u0131z\u0131n onarmas\u0131 ve b\u00fcy\u00fcmesi i\u00e7in ihtiya\u00e7 duyar oldu\u011fu t\u00fcm esansiyel amino asitlerle en iyi protein kaynaklar\u0131d\u0131r. Vegansan\u0131z, amino asitlerin t\u00fcm spektrumuna sahip oldu\u011fundan emin olmak i\u00e7in \u00e7ok \u00e7e\u015fitli bitki bazl\u0131 protein kaynaklar\u0131 yedi\u011finize emin olun.<\/p>\n\n\n\n

3. F\u0131nd\u0131k<\/h3>\n\n\n\n

F\u0131nd\u0131klara kafay\u0131 yemeye ba\u015fla! F\u0131nd\u0131klar enerji yo\u011fundur, bu da kalori dolu olduklar\u0131 anlam\u0131na gelir. Ayr\u0131ca, her ikisi de bir hardgainer i\u00e7in gerekli olan sa\u011fl\u0131kl\u0131 mono ve \u00e7oklu doymam\u0131\u015f ya\u011flar\u0131n iyi bir kayna\u011f\u0131n\u0131 sa\u011flarlar. Bu y\u00fczden kalori al\u0131m\u0131n\u0131z\u0131 art\u0131rmaya yard\u0131mc\u0131 olmak i\u00e7in f\u0131nd\u0131k (tabii ki alerjiniz yoksa) at\u0131\u015ft\u0131r\u0131n.<\/p>\n\n\n\n

4. Yulaf<\/h3>\n\n\n\n

Yulaf iyi bir karbonhidrat kayna\u011f\u0131d\u0131r, bu da size patlamak \u00fczereymi\u015fsiniz gibi hissettirmeden diyetinize ekstra kalori katacakt\u0131r. Yulaf, sabahlar\u0131 <\/strong>protein tozu<\/strong>ile kar\u0131\u015ft\u0131r\u0131lan tam ya\u011fl\u0131 s\u00fctle veya egzersiz sonras\u0131 protein sallamada tad\u0131n\u0131 \u00e7\u0131karmak i\u00e7in m\u00fckemmeldir.<\/p>\n\n\n\n

5. Yumurta<\/h3>\n\n\n\n

Yumurtalar iyi bir sa\u011fl\u0131kl\u0131 ya\u011f ve protein kayna\u011f\u0131d\u0131r. Lezzetli, protein bak\u0131m\u0131ndan zengin bir yemek i\u00e7in \u00f6\u011fle yeme\u011finde sa\u011fl\u0131kl\u0131 bir omlet, ha\u015flanm\u0131\u015f, ha\u015flanm\u0131\u015f veya \u00e7\u0131rp\u0131lm\u0131\u015f yumurtan\u0131n tad\u0131n\u0131 \u00e7\u0131kar\u0131n.<\/p>\n\n\n\n

6. Somon ve Di\u011fer Ya\u011fl\u0131 Bal\u0131klar<\/h3>\n\n\n\n

Somon ve sardalya gibi di\u011fer ya\u011fl\u0131 bal\u0131klar\u0131n haftada en az iki kez t\u00fcketilmesi \u00f6nerilir. Somon yemek size iyi bir esansiyel omega-3 ya\u011f asidi kayna\u011f\u0131n\u0131n yan\u0131 s\u0131ra iyi bir protein kayna\u011f\u0131 sa\u011flayacakt\u0131r.<\/p>\n\n\n\n

7. Hindistan Cevizi ve Zeytinya\u011f\u0131<\/h3>\n\n\n\n

Kas kazanmak i\u00e7in iyi bir sa\u011fl\u0131kl\u0131 ya\u011f kayna\u011f\u0131na ihtiyac\u0131n\u0131z vard\u0131r. Zeytinya\u011f\u0131 ve hindistancevizi ya\u011f\u0131ndan <\/strong>elde edilen ya\u011flar diyetinizde sa\u011fl\u0131kl\u0131 ya\u011flar elde etmenin m\u00fckemmel bir yoludur ve salatalara ve yemek pi\u015firirken kolayca eklenebilir.<\/p>\n\n\n\n

8. Tatl\u0131 Patates<\/h3>\n\n\n\n

Tatl\u0131 patatesler<\/strong> harika bir karbonhidrat kayna\u011f\u0131d\u0131r – glikojen seviyenizi geri y\u00fcklemek i\u00e7in bir egzersizden sonra m\u00fckemmeldir.<\/p>\n\n\n\n

9. Kuru Meyve<\/h3>\n\n\n\n

Kurutulmu\u015f meyve taze meyveden farkl\u0131d\u0131r, bu nedenle asl\u0131nda \u00e7ok enerji yo\u011fundur. Kurutulmu\u015f meyve sadece iyi bir vitamin, mineral ve lif kayna\u011f\u0131 sa\u011flamakla kalmaz, ayn\u0131 zamanda egzersiz \u00f6ncesi at\u0131\u015ft\u0131rmal\u0131k i\u00e7in m\u00fckemmel olan enerji art\u0131r\u0131c\u0131 \u015feker de verebilir. Dahas\u0131, at\u0131\u015ft\u0131rmal\u0131k olarak kuru meyvenin tad\u0131n\u0131 \u00e7\u0131karmak sizi normal meyvelerden daha az tok hale getirecektir.<\/p>\n","protected":false},"excerpt":{"rendered":"

Not:- Makalelerimiz sadece bilgilendirme ve e\u011fitim ama\u00e7l\u0131 kullan\u0131lmal\u0131 ve t\u0131bbi tavsiye olarak al\u0131nmamal\u0131d\u0131r. Endi\u015feleriniz varsa, diyet takviyeleri almadan veya diyetinizde […]<\/p>\n","protected":false},"author":2,"featured_media":15571,"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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