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filo
Pridružen/a: 11. 09. 2007.
Postovi: 2386
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 Postano: 16.2.2008. sub. 21:44 Naslov: Debljanje ;) |
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Pomoz bog! 
| Citat: | If, on the other hand, you need to gain weight (and we receive roughly an equal number of enquiries from people wanting to gain weight as from those wanting to lose weight), you'll need to make sure you're following the basic rules for healthy eating. Again, this means eating regularly; something starchy at each meal (bread, pasta, potatoes, rice, cereals, etc); plenty of fruit and vegetables; daily servings of pulses, nuts and seeds; and a regular source of vitamin B12. Increasing the amount of energy-dense food will help - using oils, sprinkling or blending nuts and seeds in dishes where appropriate, and consuming other relatively calorie-dense foods such as dried fruit and avocados can also help.
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| Citat: | No, my diet is based mainly on fruit, and I'm actually underweight - I have to gain about 15 pounds lol because I was at a normal weight before going raw-food to balance my acid/alkaline balance, and of course I lost weight as most raw fooders do. It's grains/potatoes/corn that make you gain weight, not fruit, with the exception of avocado because they're so calorie-dense and I could eat like three at one sitting lol. But avocados should definitely be included as part of your diet in moderation (half to one a day in a salad - see the thread above this one about the health benefits of avocados).
It's all about balance though. Make sure to eat healthy raw oils too. Flaxseed oil and coconut oil are known to help the body burn a bit of fat as well.
BUT you should include I'd say 5 servings of veggies a day if you can. That's maybe 1 big salad or two small to medium sized ones (lunch+dinner!). Eat everything else fruit if you like it more that veggies, but as you continue going raw your taste buds will adapt eventually. |
http://soompi.com/forums/lofiversion/index.php/t161260.html  |
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ogi
Site Admin
Pridružen/a: 11. 09. 2007.
Postovi: 10283
Lokacija: Zagreb
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| Postano: 16.2.2008. sub. 22:03 Naslov: Re: Debljanje ;) |
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| filo je napisao/la: | Pomoz bog!
| Citat: | | and a regular source of vitamin B12. |
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filo
Pridružen/a: 11. 09. 2007.
Postovi: 2386
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| Postano: 16.2.2008. sub. 22:38 Naslov: |
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trenutačno stanje: 173m, 63kg
| Citat: |
-You need 2452.3 calories per day to reach 68kg slowly and maintain that weight without exercise.
-If you exercise for 30 minutes each day, you will be able to reach your goal weight with 2673.4 calories per day.
-You need 306.5 grams of carbohydrates, 80.9 grams of fat, and 122.6 grams of protein per day for 2452.3 calories to maintain your goal weight of 149 pounds. |
http://soystache.com/calories.htm |
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Medo
Pridružen/a: 14. 10. 2007.
Postovi: 1281
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| Postano: 17.2.2008. ned. 01:06 Naslov: |
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183 cm, 70 kg ili čak i manje, nema šanse da se udebljam, prosječno 10 km pješke dnevno, da ne spominjem poljoprivredu kad je sezona.  |
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miumiu
Pridružen/a: 18. 09. 2007.
Postovi: 2882
Lokacija: Zagreb
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| Postano: 17.2.2008. ned. 11:53 Naslov: |
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| Mršavi duže žive. |
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filo
Pridružen/a: 11. 09. 2007.
Postovi: 2386
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| Postano: 22.2.2008. pet. 15:46 Naslov: |
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samo jos jedan razlog da se uprasim
| Citat: | * Avocado is a personal favourite (~180 calories per avocado).
* Nuts have heaps of calories (~190 cal for 30g of mixed nuts)
* Grains like quinoa or brown rice are calorific and filling (quinoa is a good source of protein, too).
* Beans (1/2 can baked beans = ~180 cals)
* Fruit isn't that filling, but some of it is pretty calorific (~170cals per large mango, 75 cals per banana or apple) and a few pieces of fruit usually keeps me full for hours
* Olives (~10 calories per olive)
* Seeds (lotsa fat in these! 63 cals per tablespoon) |
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miumiu
Pridružen/a: 18. 09. 2007.
Postovi: 2882
Lokacija: Zagreb
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| Postano: 24.2.2008. ned. 21:37 Naslov: |
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| filo je napisao/la: | samo jos jedan razlog da se uprasim
* Grains like quinoa or brown rice are calorific and filling (quinoa is a good source of protein, too).
* Beans (1/2 can baked beans = ~180 cals) |
Mahunarke i žitarice planiraš jesti sirove?  |
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milevaindia
Pridružen/a: 03. 11. 2007.
Postovi: 618
Lokacija: sombor, srbija
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Mladen
Pridružen/a: 17. 07. 2008.
Postovi: 60
Lokacija: Svicarska/Cirih
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| Postano: 23.7.2008. sri. 20:59 Naslov: |
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188 cm i 85 kg. Mozda sam nesto snazniji nego prosjek ali nikada ne bi zeljeo da padnem ispod 80 kg. Klopam sve sto mi dode u ruke a na poslu nemam prilike sjediti ili odmarati se, pa i posao mi je fizicki.
Rijetko naguram 1-2 kg vise kojih se kasnije automatski rjesim... |
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filo
Pridružen/a: 11. 09. 2007.
Postovi: 2386
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| Postano: 23.7.2008. sri. 21:27 Naslov: |
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| filo je napisao/la: | trenutačno stanje: 173m, 63kg
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huh to je bilo u ljekarni s odjecom, na domacem sam 58kg negdje.. |
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ogi
Site Admin
Pridružen/a: 11. 09. 2007.
Postovi: 10283
Lokacija: Zagreb
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| Postano: 23.7.2008. sri. 23:12 Naslov: |
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| --B-- je napisao/la: | 175 -180
cca 60 kg, konstantno već nekih 5 godina |
Neznam koliko imas godina ali to mi se cini premalo mase za tu visinu |
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miumiu
Pridružen/a: 18. 09. 2007.
Postovi: 2882
Lokacija: Zagreb
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| Postano: 24.7.2008. čet. 11:19 Naslov: |
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| --B-- je napisao/la: | | Da bi se udebljao moram stvarno raditi oko toga. Ali stvarno i puno. |
Ah, sretnik...  |
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miumiu
Pridružen/a: 18. 09. 2007.
Postovi: 2882
Lokacija: Zagreb
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| Postano: 24.7.2008. čet. 21:22 Naslov: |
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| --B-- je napisao/la: | | Ako ti imaš viška,prihvaćam 5 - 10 kg. |
Udomljujem 10kg, samo u dobre ruke. |
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ogi
Site Admin
Pridružen/a: 11. 09. 2007.
Postovi: 10283
Lokacija: Zagreb
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| Postano: 24.7.2008. čet. 21:25 Naslov: |
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| miumiu je napisao/la: | | --B-- je napisao/la: | | Ako ti imaš viška,prihvaćam 5 - 10 kg. |
Udomljujem 10kg, samo u dobre ruke. |
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aspalatus
Pridružen/a: 12. 09. 2007.
Postovi: 2575
Lokacija: Split
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| Postano: 25.7.2008. pet. 09:38 Naslov: |
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