@DMoore я полностью согласен с этим. Некоторые из моих лучших впечатлений когда-либо запущенных на Докуэилер Стейт Бич бежит босиком. Используя обувь не было ничего, кроме перебранки с тоннами песка в обувь. @Informaficker, что бумага говорит, что "потребление белка в диапазоне 1,3–1,8 г/кг употреблять как 3-4 isonitrogenous питание увеличит синтез белка в мышцах". Звучит довольно близко к 2г/кг для меня. Он также говорит, что "опытные спортсмены потребуется меньше", который является противоположностью того, что вы сказали. Информация от вашего врача могут быть отдельные, но самое главное, это вторая рука и непроверяемый. Я сидел на корточках около 350 и мне потребовалось около года, прежде чем я смог выбить набор пистолетов на каждую ногу без проблем. Многое зависит от человека, но один работать нога *очень* разные, чем двойной.

Вы были подъема на "о" 12 недель и сейчас вы принимаете 6 или более недельного перерыва. Это много времени по сравнению с количеством времени подъема. Это почти как если бы вы делали программу в первый раз. Вы должны подвох от 25 до 75 процентов, затем перезапустите программу так же, как вы были.

Предполагая, что вы следовали программе, точно и не было deloads или в палатках, которые все страшные предположения-Давайте посмотрим на приседе:

  • 1 день: 45 фунтов
  • Один месяц / 12 тренировок в: 105 фунтов, так как вы добавили 5 кг на каждой тренировке
  • Три месяца / 36 занятий в: 225 фунтов

Если бы я был тобой, мой первый присед тренировки возвращаюсь на программу будет между 95 и 145 фунтов. Эти массивные deloads. Вы могли бы сделать больше, но либо не очень выходит за свои пределы на ранних стадиях.

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