![\"romane](\"https:\/\/www.trainmag.com\/wp-content\/uploads\/2017\/05\/Eat-To-Compete-Romane-Lanceford.jpg\")
<\/figure>\n\n\n\nRomane Lanceford Diyet Men\u00fc<\/h2>\n\n\n\nYemek 1<\/h5>\n\n\n\n
100g yulaf lapas\u0131<\/p>\n\n\n\n
2 kep\u00e7e peynir alt\u0131 suyu<\/p>\n\n\n\n
1 Efectiv Beslenme Pro-Vit<\/p>\n\n\n\n
1 porsiyon Efectiv Beslenme Omega 3<\/p>\n\n\n\n
1 Efectiv Beslenme BCAA XTRA<\/p>\n\n\n\n
Yemek 2<\/h5>\n\n\n\n
150g \u0131zgara somon<\/p>\n\n\n\n
60g avokado<\/p>\n\n\n\n
Yemek 3<\/h5>\n\n\n\n
150g tavuk g\u00f6\u011fs\u00fc<\/p>\n\n\n\n
100g ye\u015fil sebze<\/p>\n\n\n\n
300g tatl\u0131 patates<\/p>\n\n\n\n
Yemek 4<\/h5>\n\n\n\n
\u00d6n egzersiz:<\/p>\n\n\n\n
200g ekstra ya\u011fs\u0131z k\u0131yma<\/p>\n\n\n\n
140g kepekli pirin\u00e7<\/p>\n\n\n\n
20g kaju f\u0131st\u0131\u011f\u0131<\/p>\n\n\n\n
Yemek
5 Sonras\u0131 egzersiz:<\/h5>\n\n\n\n
3 pirin\u00e7 kek<\/p>\n\n\n\n
2 kep\u00e7e Efectiv Beslenme Peynir Alt\u0131 Suyu Tatl\u0131s\u0131<\/p>\n\n\n\n
Meal 6<\/h5>\n\n\n\n
200g beyaz bal\u0131k<\/p>\n\n\n\n
90g green veg<\/p>\n\n\n\n
70g avocado<\/p>\n\n\n\n
Romane Lanceford’un fiziksel ba\u015far\u0131 kurallar\u0131<\/h2>\n\n\n\n
“Her zaman hedeflerinizin ne gerektirdi\u011fini ara\u015ft\u0131r\u0131n ve beslenmenizin buna g\u00f6re yap\u0131land\u0131rd\u0131\u011f\u0131ndan emin olun. Bir\u00e7ok insan tutarl\u0131l\u0131k hakk\u0131nda konu\u015fmak, ama yanl\u0131\u015f \u015fey tutarl\u0131l\u0131k \u00e7ok zaman kayb\u0131na neden olabilir. S\u0131k s\u0131k insanlar\u0131n her g\u00fcn zor bir g\u00fcn e\u011fitim g\u00f6r\u00fcrs\u00fcn\u00fcz ama onlar y\u0131l d\u0131\u015far\u0131 ayn\u0131 y\u0131l bakmak. Bu, beslenmesini do\u011fru yapmam\u0131\u015f birinin tipik bir \u00f6rne\u011fidir ve diyet e\u011fitimden biraz daha \u00f6nemlidir \u00e7\u00fcnk\u00fc antrenman yapmasan\u0131z bile temiz yiyebilir ve iyi g\u00f6r\u00fcnebilirsiniz. E\u011fer diyetiniz k\u00f6t\u00fcyse, tek ba\u015f\u0131na e\u011fitim alarak iyi g\u00f6r\u00fcnemez ve sa\u011fl\u0131kl\u0131 olamazs\u0131n\u0131z.”<\/p>\n\n\n\n
Hedef belirleme<\/h3>\n\n\n\n
“E\u011fer bir hedef varsa \u015fekil almak ve ayartma kar\u015f\u0131 \u00e7ok daha kolay bulacaks\u0131n\u0131z. Belki bir tatil, yaz, bir g\u00f6steri ya da sadece bir elbise boyutu veya pound gev\u015fek X miktar\u0131 damla. \u0130ster k\u00fc\u00e7\u00fck ister b\u00fcy\u00fck olsun, kendinize bir hedef belirleyin.”<\/p>\n\n\n\n
S\u00fcrd\u00fcr\u00fclebilirlik i\u00e7in Hile<\/h3>\n\n\n\n
“Hile yemekler bir s\u00fcre s\u0131k\u0131 bir kalori a\u00e7\u0131\u011f\u0131 oldum metabolizma tekme ba\u015flang\u0131\u00e7 i\u00e7in bilinir. Bundan daha \u00f6nemli oldu\u011funa inand\u0131\u011f\u0131m \u015fey fizyolojik faydalar. Bir s\u00fcre i\u00e7in diyet ya da bir ya\u015fam tarz\u0131 olarak dahil edilmi\u015f bir\u00e7ok sporcu i\u00e7in, \u00e7o\u011fumuz alabilir veya bir kez bizim ‘\u00f6d\u00fcl g\u00f6zleri’ var hile yemek b\u0131rak\u0131n. Diyete yeni yeni gelen biri i\u00e7in bu o kadar kolay de\u011fil. \u00c7o\u011fumuz keyifli bir deneyim olarak yeme g\u00f6rmek g\u0131da duygusal bir konfor; Hayatlar\u0131nda ne olursa olsun beni almak i\u00e7in her zaman yiyece\u011fe g\u00fcvenebilirler. Ne zaman bu uzak al\u0131n\u0131r ve hi\u00e7bir ak\u015fam yeme\u011fi ya da yoksunluk i\u00e7in ileriye bakmak i\u00e7in davran\u0131r depresyona neden olabilir ve bir ‘bile buna de\u011fer’ ya\u015fam hedefleri diyet gerektirmez ve belki de hemen ama fazla mesai gerektirmez, \u015fans\u0131 o ki\u015fi b\u0131rakacakt\u0131r. Hile yemekler bir diyet iken bu zevk sunuyoruz ama haftada bir kez sahip size ileriye bakmak i\u00e7in bir \u015fey verir.”<\/p>\n\n\n\n
Romance Lancefords favori diyet yemek<\/h3>\n\n\n\n
Chili con carne<\/p>\n\n\n\n
“Benim imza \u00e7anak yemek 4, k\u0131yma s\u0131\u011f\u0131r eti ve pirin\u00e7 olmas\u0131 gerekir. Ama s\u0131k s\u0131k bu kadar baharat i\u00e7in do\u011franm\u0131\u015f domates, biber, ye\u015fillik ve biber biraz ekleyin. Bana biberli con carne’yi hat\u0131rlat\u0131yor.”<\/p>\n\n\n\n
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IFBB Pro, erkek fizi\u011fi \u015fampiyonu, sponsor atlet, fitness modeli ve ki\u015fisel antren\u00f6r, Romane Lanceford onun ba\u015fl\u0131k kazanan v\u00fccut yak\u0131tlar diyet 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