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   Доброго времни суток! Ув. Леонид Алексеевич, где-то Вы писали примерно следующее: для натурала цель тренировки - создать метаболический сдвиг в организме, а для химика - запустить трофику мышц. Или что-то около того, трудно вспомнить. Это кажется из ответа на вопрос почему глядя на видео с профи, можно видеть как они не просто подымают веса, а чуть ли не дергают их. Объясните, пожалуйста, принципиальную разницу между этими двумя целями.
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 Здравствуйте Леонид!У меня на талии по бокам слишком большие косые мышцы (или как они называются)можно ли их уменьшить каким-либо способом.Из-за этого кажется что у меня на талии жир и общая композиция тела портится из-за этого.Заранее благодарен!
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 Здравствуйте, Леонид Алексеевич!
Скажите пожалуйста, целесообразно ли употреблять сырые яичные белки? Я слышал, что они в таком виде очень плохо усваиваются. Спасибо! |
 \"Скажите,пожалуйста,как правильно пить кре-алкалин - с водой или соком, до или после еды?
Орехов Н.Н. На упаковке или в инструкции каждый производитель указывает свою рекомендуемую схему приема. Желаю успехов. Леонид Остапенко.\" Понимаете, на упаковке не написано с чем пить, только дозировка. Поэтому я и спрашиваю. |
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Понедельник
Завтрак Гречка 103 грамм Виноград 166 грамм Вода 383 грамм Обед Картофель 96 грамм Рыба белая 300 грамм Хлеб 146 грамм Вода 383 грамм Ужин Помидоры 300 грамм Курятина 159 грамм Яблоко 250 грамм Вода 383 грамм Дополнительно по вкусу в течение дня Масло растительное 72 грамм Вторник Завтрак Рис 122 грамм Мед 36 грамм Вода 383 грамм Обед Огурцы 300 грамм Говядина 174 грамм Гречка 103 грамм Вода 383 грамм Ужин Картофель 96 грамм Рыба белая 300 грамм Виноград 166 грамм Вода 383 грамм Дополнительно по вкусу в течение дня Масло растительное 72 грамм Среда Завтрак Гречка 103 грамм Яблоко 250 грамм Вода 383 грамм Обед Помидоры 300 грамм Курятина 159 грамм Рис 122 грамм Вода 383 грамм Ужин Огурцы 300 грамм Говядина 174 грамм Мед 36 грамм Вода 383 грамм Дополнительно по вкусу в течение дня Масло растительное 72 грамм Четверг Завтрак Гречка 103 грамм Виноград 166 грамм Вода 383 грамм Обед Картофель 96 грамм Рыба белая 300 грамм Рис 122 грамм Вода 383 грамм Ужин Огурцы 300 грамм Говядина 174 грамм Мед 36 грамм Вода 383 грамм Дополнительно по вкусу в течение дня Масло растительное 72 грамм Пятница Завтрак Хлеб 146 грамм Яблоко 250 грамм Вода 383 грамм Обед Помидоры 300 грамм Курятина 159 грамм Гречка 103 грамм Вода 383 грамм Ужин Картофель 96 грамм Рыба белая 300 грамм Виноград 166 грамм Вода 383 грамм Дополнительно по вкусу в течение дня Масло растительное 72 грамм Суббота Завтрак Рис 122 грамм Мед 36 грамм Вода 383 грамм Обед Огурцы 300 грамм Курятина 159 грамм Хлеб 146 грамм Вода 383 грамм Ужин Помидоры 300 грамм Рыба белая 300 грамм Яблоко 250 грамм Вода 383 грамм Дополнительно по вкусу в течение дня Масло растительное 72 грамм Воскресенье Завтрак Гречка 103 грамм Виноград 166 грамм Вода 383 грамм Обед Картофель 96 грамм Рыба белая 300 грамм Рис 122 грамм Вода 383 грамм Ужин Огурцы 300 грамм Говядина 174 грамм Мед 36 грамм Вода 383 грамм Понедельник Завтрак Гречка 103 грамм Виноград 166 грамм Вода 383 грамм Обед Картофель 96 грамм Рыба белая 300 грамм Хлеб 146 грамм Вода 383 грамм Ужин Помидоры 300 грамм Курятина 159 грамм Яблоко 250 грамм Вода 383 грамм Дополнительно по вкусу в течение дня Масло растительное 72 грамм Вторник Завтрак Рис 122 грамм Мед 36 грамм Вода 383 грамм Обед Огурцы 300 грамм Говядина 174 грамм Гречка 103 грамм Вода 383 грамм Ужин Картофель 96 грамм Рыба белая 300 грамм Виноград 166 грамм Вода 383 грамм Дополнительно по вкусу в течение дня Масло растительное 72 грамм Среда Завтрак Гречка 103 грамм Яблоко 250 грамм Вода 383 грамм Обед Помидоры 300 грамм Курятина 159 грамм Рис 122 грамм Вода 383 грамм Ужин Огурцы 300 грамм Говядина 174 грамм Мед 36 грамм Вода 383 грамм Дополнительно по вкусу в течение дня Масло растительное 72 грамм Четверг Завтрак Гречка 103 грамм Виноград 166 грамм Вода 383 грамм Обед Картофель 96 грамм Рыба белая 300 грамм Рис 122 грамм Вода 383 грамм Ужин Огурцы 300 грамм Говядина 174 грамм Мед 36 грамм Вода 383 грамм Дополнительно по вкусу в течение дня Масло растительное 72 грамм Пятница Завтрак Хлеб 146 грамм Яблоко 250 грамм Вода 383 грамм Обед Помидоры 300 грамм Курятина 159 грамм Гречка 103 грамм Вода 383 грамм Ужин Картофель 96 грамм Рыба белая 300 грамм Виноград 166 грамм Вода 383 грамм Дополнительно по вкусу в течение дня Масло растительное 72 грамм Суббота Завтрак Рис 122 грамм Мед 36 грамм Вода 383 грамм Обед Огурцы 300 грамм Курятина 159 грамм Хлеб 146 грамм Вода 383 грамм Ужин Помидоры 300 грамм Рыба белая 300 грамм Яблоко 250 грамм Вода 383 грамм Дополнительно по вкусу в течение дня Масло растительное 72 грамм Воскресенье Завтрак Гречка 103 грамм Виноград 166 грамм Вода 383 грамм Обед Картофель 96 грамм Рыба белая 300 грамм Рис 122 грамм Вода 383 грамм Ужин Огурцы 300 грамм Говядина 174 грамм Мед 36 грамм Вода 383 грамм Дополнительно по вкусу в течение дня Масло растительное 72 грамм kak вы смотрите на такую диету вместе с вашей программой на рельеф приблизительно.?буду принимать еще протеин глюкозамин и аминокислоты.мне предложили их магазине спотивного питания сказали при худении важно аминокислоты о протеин.надо ли с рациона убрать все углеводы и только овощи и рыба крятина все?заранее спасибо |
Леонид Алексеевич, сколько грам белка на кг веса тела считаются безопасными при тяжелом и в основном базовом тренинге? Где-то читал об эксперименте, в котором тренерующимся атлетам предлагалось употреблять разные дозы белка, при 5 грамах на кг веса тела у кого-то из \"подопытных\" нарушилась работа почек, если не ошибаюсь.
Сегодня прикинул, в последние дни потребляю около 4г белка - отсюда и вопрос. Второй вопрос: так все-таки правда это или миф, что за раз больше 30 грам белка не усваивается (кто-то даже говорит, что больше 18-и, но это определенно глупость)? Слышал такое мнение, что усвоится может и 100грам, но если только их употребить вместе с углеводами. Что вы думаете по этому поводу? Спасибо, Михаил. |
 Здраствуйте,Леонид.Для очистки печени (в послекурсовой терапие) очень популярно средство 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но в инструкции написано, что оно обладает эстрогенными свойствами.Действительно ли оно повышает уровень женскиx гормонов (что очень нежелательно после стеройдного курса)?
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 Здравствуйте, г-н Остапенко!
Из-за сильной загруженности я занимаюсь 1 раз в неделю, веса - максимальные, питание хорошее. Просьба кратко (да/нет) ответить на мои вопросы: 1. Имеет ли смысл при таком режиме тренировок принимать креатин? Если нет то, пожалуйста, укажите минимальную частоту тренировок. 2. Слышал, что летом нет смысла тренироваться, так как в это время года падает эффективность занятий. Так ли это? С уважением, Виталий. |
 Здравствуйте Леонид.
На Украине выпускают аргинин для инъекций. Препарат называется ЦИТРАРГИНИН® (CITRARGININE®. Состав: Нейтральный цитрат аргинина1гр., Бетаина гидрохлорид0,5гр, Бетаин основный 0,5гр. По поводу него Вы скорее всего ничего определенного не скажите. Поставим вопрос так - имеетли смысл попробывать? |
 Здравствуйте. У меня такая ситуация, заниматься я могу только по субботам и воскресеньям, бросать тренировки из-за работы не хочется. Подскажите как лучше распределит нагрузку что эффективнее заниматься? Заранее благодарен.
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ja segodnja pristupil vashej programme dlja reljefa..spasibo sovet s dieti ubral vse uglevodi..v techenii 2 mesjacev poka budu rabotat vashej programmoj budu pitatsja tolko ovoshi frukti i kurjatina..i proteinovij poroshok.firmi L.A ne povlijaet li na zdorovje voobshe bez uglevodnaja dieta?5. Ň˙ăŕ íŕ íčçęîě áëîęĺ ń ćčâîňó őâŕňîě ëŕäîíč âíóňđü?eshe v odnim iz otvetax vi govorili chto nezlja sladkie frukti..ja dumal vse frukti mojno kakie frukti imenno vi imeli vidu sladkie?ja em tolko vinograd i jabloko..spasibo za otveti
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Здравствуйте Леонид Алексеевич!
Я Вам писал месяц обратно, спрашивал про окись азота NO-xplode от BSN, вы сказали написать Вам про результаты. Результат за месяц: 1)увеличилась сила в ЖЛ и ЖЛУХ на 10 кг в рабочих подходах, на 30 кг в жиме ногами (приседать не могу из-за травм) и 10 кг в становой тяге из ямы (другой вариант становой не делаю) 2) Масса тела увеличилась на 1 кг, но это может быть с добавкой не связано (заменил часть белка из пищи изолятом протеина, увеличил калорийность) 3) По замерам никаких изменений, но визуально стал выглядеть рельефнее. Вопросы: 1) Какие выводы можно сделать по результатам? 2) В чем разница между изолятом и другими протеинами: сывороточным и казеином 3) Что можно порекомендовать из спортивных добавок пожилому человеку (80 лет), для лучшего самочуствия? Можно ли новые добавки стимулирующие выработку гормонов? Спортом он не занимается и не будет. Заранее спасибо за Ваш труд |
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Добрый день Леонид Алексеевич. Вчера начал заниматся по Вашей программе \"на рельеф\". Есть 2-а вопроса: 1) Я буду силовой нагрузкой заниматся: понедельник, вторник, четверг, пятница. Аэробные дни получаются: среда и суббота! Но в выходные не могу ходить в зал. Если я буду работать в аэробном режиме в среду и в пятницу(после силовой тренировки), не перегружу я себя?
И второй вопрос: При выполнении пирамид нужно увеличивать вес, или вес увеличивать нужно, когда указанное кол-во повторений с весом буду делать почти без напряжения? |
Скажите, пожалуйста, я болею неспецифическим язвенным колитом, повыздоровлению я могу заниматься далее проффисионально спортом??
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здравствуйте.сегоднйа провел 3 компклекс вашу программу для РЕЛъефа/отличную накачку чуствую после суперсетов.и хорошое самочуствие не смотря на низкоуглеводную диету.вопрос в том что у меня был 100% whey protein закончился.сегодня мне предложили я купил аминокислоты протеин и глюкозамин.дело в трм что врач мне написал на 3 месяца антибиотик доксициклин..это не помешает принять аминокислоты протеин и глюкозамин?приблизительно можете сказать дозу добавок если худееш спсибо заранее.у меня хороший двд как в америке создали программу и диету в течении 12 недель работали 10 людьми все они похудели при этом набирая рельеф.программа почти как у вас 2 упражнение на каждое группу памп сетами но диета абсолютно не низкоуглеводная просто балансированная..очень интересный длинная программа подробно про все если хотите могу послать.
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Здравствуйте, Леонид!
Я энаю, что мне для набора массы нужно примерно 300 г. углеводов в день. Это должны быть как быстрые, так и медленные углеводы. Каково правильное соотношение? На 50 г. моего гейнера приходится 33г. сахара. Не вредно ли мне пить,к примеру, 200 г. гейнера в день? Ведь я также ем сладкое, столько сахара получается! Не посажу ли я себе инсулярный аппарат таким образом? |
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Здравствуйте Леонид!Хотел бы спросить насчет изолирующих упражнений.Можно ли при тренировках вообще обходится без них и при этом наращивать мышечную массу или же она не будет \"качественной\" ???Ведь они же только улучшают форму мышц.Верно?С уважением
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Уважаемый Леонид Алексеевич, я занимаюсь по вашей программе на массу(2тяж. 1умер.) хочу сообщить вам изминения которые произошли за последние 4 недели:
вес. С 77 до 79 жим лежа(сила) 3п.Был 85кг х 7р. Сейчас 97кг. х 7р. Живот: был 78 сейчас 80:( % жира 10.1 сейчас 12.3 это допускается? |
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Уважаемый Леонид Алексчеевич, купил себе витаминный комплекс BioTech USA Anabolic Pak. Там 30 пакетиков по 6 таблеток в каждом на упаковке написанно принимать 1пакетик утром, и один за 30 минут до тренировки. Я предполагаю, что эти дозировки завышенны, поэтому хочу узнать ваше мнение, как принимать этот препарат. Если можно подробно - с едой или нет, если до тренировки, то за какое время. Заранее спасибо!
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Уважаемый Леонид Алексеевич, прежде всего огромное спасибо Вам за то что отвечаете на наши вопросы! У меня есть к Вам несколько вопросов.
1.Вы рекомендуете для восстановления после тренировок в частности принимать углеводно-белковые смеси, желательно с содержанием белка не ниже 40%. Я в данный момент принимаю после тренировки Мультигейнер ВАНСИТОН, содержание сывороточного белка в нем 28-32%, углеводы 55-% = витаминный комплекс. Есть возможность принимать другую смесь: ВАНСИТОН для коктейлей с содержанием белка около 65%, углеводов 25%, или же ВАНСИТОН Комби, в котором также около 65% белка, а углеводов около 15% плюс витаминный комплекс. Какая из этих смесей лучше подходит для восстановления после тяжелых тренировок? Питаюсь я хорошо, кроме того в течении дня принимаю 80 процентный сывороточный протеин, тренируюсь для набора массы, с жировыми отложениями проблем нет. 2. Каким должен быть состав углеводов в такой смеси? Если верить упаковке, Мультигейнер ВАНСИТОН содержит \"смесь сложных углеводов и высококачественных белков\", но в составе указаны только глюкоза и фруктоза, а я всегда считал что это простые углеводы. Я знаю, что вы советуете продукцию IRONMAN, но я живу в Киеве и в нашем городе такой не нашел, поэтому и прошу у Вас совета относительно доступной здесь продукции. 3. Является ли существенным фактором для достижения результата прием/неприем аминокислот? И обязательно ли принимать разветвленные аминокислоты до и после тренировки и в дни отдыха? Заранее спасибо Вам за ответ и потраченое время. |
