Street workout denilen vücut ağırlığıyla barlarda yapılan bir workout şekli.
Vücut ağırlığıyla yapılabilceklerin kanıtı olarakta gördüğüm birşey bu.
Evde şınav barfiks dips squat vs. gibi hareketlerle çalışmak istiyenlere uygun olduğunu düşündüm.
Evde Çalışmak isteyen arkadaşlar için uygun gördüğüm bir site.
Sitede farklı diyet ve çalışma rutinleri mevcut.
[YOUTUBE]5n3mbzcRHj8[/YOUTUBE]
http://www.madbarz.com/home
My one day diet plan..
7:00 - 9:00 100 grams of buckwheat, rice or any other porridge to get some energy from carbohydrates + some black/green tea, sometime coffee with milk.
11:00 - 12:00 some soup and/or meat with mash potatoes and some salad. (eating at school cafeteria).
14:00-15:00 a quick meal for extra energy before workout. It might be a bit of meat with rice or buckwheat + salad or just some fruits and vegetables.
18:00 - 19:00getting some natural protein after the workout. I'm making myself a homemade protein shake. It consists of: 3 whole eggs (the cholesterol is going to leave the body fast, because of the fast metabolism of a human that is doing sports, so that's not a problem. It also contain more protein and micro elements than just the egg white.
![[IMG]](http://www.madbarz.com/images/photos/interviews/quotes/smile_q.png)
Also, before braking them, wash them properly!! The salmonella bacteria is indicated on the outside of the egg.
I'm taking this shake for over a year and a half and I didn't get any disease), 1 banana, 180-200gr of curd, 200ml of milk and spoon of honey (you can change honey with anything you like. Etc. jam, peanut butter... it's only for the taste). The shake is stunningly tasty. For those that are afraid of the raw egg taste: they are hardly noticed while in the mixture.
20:00-21:00 Dinner with family, I'm not complaining about what my mother does, so I'm not controlling it at all.
It leaves you about 2hours before going to bed. That's pretty good amount of time for your food to digest a bit and release the load from your stomach, but I do sometimes get a night time snack ^^
A great meal for a sportsman would be..
About a knuckle size or more of chicken meat, some vegetable mix and some green/black tea.Quick meal that I like to make myself in between meals: 180-200gr of curd, 1 banana sliced into tiny round pieces on the curd and everything covered with some jam/honey or something else for the nice taste.
Main things to remember:
Try to eat less junk food and eat 4-6 times a day.
First part of a day/before workout usually - more carbohydrates (for energy)
Second part of a day/after workout - more protein (to rebuild muscle tissue)
I don't take any supplements at all, and I never did. I get everything I need from food.
I don't count my calories, just trying to eat quite a lot if I want to gain muscle/weight (again for 4-6 times a day).
Photo Credits: Ric Izar
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