Auf welche Summe wollen Sie "hinzufügen" 5- £ 10 pro Woche"? Körpergewicht? Hocke arbeiten-Gewicht? @JohnP - ist es schlecht, lassen Sie das Eiweiß in meinem Körper kaputt unten? Wie wird das Auswirkungen auf meine Muskeln? Dies ist eine sehr unterschätzte Antwort. Tun Sie denken, dass Gewichtheben während ein Defizit ist die besten übungen zur Erhaltung der Muskelmasse, während auf einem cut über ausschließlich HIIT / Low Intensity Cardio? Unter dem Grundsatz "use it or lose it" 2-3 Jahre wahrscheinlich, es hängt davon ab, auf Ihre Lebenserfahrung und auf Ihre Entschlossenheit. Sind Sie nur wenn man auf Antworten, die nur die Höhle in der nicht-Zonen-in-ness? Oder sind Sie auch auf der Suche nach Möglichkeiten, um Ihren Geist wieder in das Spiel, so dass Sie tun können, was Sie geplant hatten, zu tun?

Ich trainiere jeden zweiten Tag, und tun, cardio dazwischen, mit 1 oder 2 Tage Ruhe in der Woche.

Mein work-out-Programm:

1,5 km Laufband 
Row Maschine: 2x10 
Brust Maschine: 2x10 
Beinpresse: 2x10 
Verlängerung: 2x10 
Oberkörper Verlängerung: 2x10 
TRX Rudern: 3x10
TRX Push-up: 3x10
Russischer Twist: 3x10
Bein heben: 3x10
Klimmzüge (so viele Wie ich kann)
Dips (so viele Wie ich kann)

Meine Durchschnittliche tägliche Diät besteht aus 3 Mahlzeiten pro Tag:

Morgens: 200ml Milch, Rührei und eine Banane

Mittagessen: Hähnchenbrust / Fisch + gekochtes Gemüse wie Brokkoli, Blumenkohl oder Kartoffeln

Nachmittags-Snack: Apfel

Abendessen: 2 Eier, Gemüse und Käse

Snack: Nüsse

Meine Frage ist, ob das hinzufügen eines protein-shake zu meiner Ernährung, wäre von Vorteil in meinem Muskelaufbau.

Ich weiß, dass mehr Essen würden produzieren den gleichen Effekt, aber ich möchte nicht hinzufügen mehr Lebensmittel in meiner Ernährung. Muss ich erwähnen, dass ich bin 21 Jahre alt, 188 cm und 76 kg, und mein Ziel ist der "getönten". Da haben viele Leute unterschiedliche Definitionen von getönten, mir ist mit wenig Körperfett und gut definierte Muskeln.

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