قالب وردپرس درنا توس
Home / Fitness and Health / The best damn diet for natural lifters

The best damn diet for natural lifters



Do Not Eat Like Drug Use

Steroids and other performance enhancing medications can not compensate for a continuously poor diet. You can still get fat if you use drugs. However, they change your physiology and can compensate for some serious "nutritional mistakes".

For example, an improved lifter could feed with minimal calories and lose muscle, as the medicines mainly protect muscle mass. And if a person is taking growth hormone, T3, Clenbuterol, or even DNP, they might do the opposite: eat a surplus of food and stay leaner anyway.

He could also consume 400 grams of protein per day and benefit from this enormous increase in protein synthesis (using ingested protein to build muscle). Ironically, while an improved lifter can benefit from a high protein intake, it can do better than a natural lifter with a very low protein intake.

How? Anabolic medications reduce protein breakdown, especially steroids like Trenbolone and Dianabol, which are actually more anti-catabolic than anabolic.

While many improved bodybuilders know a lot about nutrition, many simply give the natural lifter the same diet that is suitable for them and their substantiating clients. That rarely gets great.

Natural lifters have different requirements, not only in the gym, but also in the kitchen. Let us respond to these requirements. If you are naked, you will see how you adjust your diet for leanness and gains. But first to science.

  Bodybuilders

Calories

Any diet in which you lose fat affects the calorie deficit. Removing a nutrient from your diet (carbohydrates or fat) will not cause you to lose weight if you consume an excess of calories.

To lose fat, calorie consumption is the most important factor. I know a lot of keto dieters and temporary advocates of fasting who were not lean from the distance, even though they had eaten that way for a year or more. It's not that keto does not work for fat loss. If you consume a calorie surplus while eating keto, you gain fat just as you do with any type of food.

That said, calories are NOT the only important factors, especially if you're interested in improving body composition from muscle to fat).

Insulin

Many believe that nothing is more important than calorie consumption. They even say things like insulin sensitivity and thyroid hormone levels do not matter. I've even read an evidence-based expert (of whom I have the highest respect) who says insulin will never make you fat.

Technically, they are right. Insulin facilitates the absorption of ingested nutrients into their respective storage facilities – muscle, liver and fat cells. Insulin does not store more nutrients than you absorb. It can not be In a sense, those who say that this is right: it is the excess of calories that makes you fat, not the insulin itself.

But if your insulin is raised above a certain point, you can not get fat as fat burn efficiently. If your body has produced a lot of insulin after a carbohydrate-rich meal, it will stay elevated longer. They remain inefficient in mobilizing fat for a long time. Insulin overproduction prevents efficient fat loss.

And also affects the muscle. Muscle growth actually benefits from insulin production, especially if your muscle cells are insulin-sensitive than your fat cells. If this is the case, you can better divide nutrients into muscle cells.

Did you catch that? Insulin is not always bad. It is important for muscle growth. If it was just about making people fat and not making muscles grow, then bodybuilders would not spray it. But they are. This should be a strong indication for keto dieters that the goal of maintaining low insulin levels is not ideal if you want to build muscle.

Insulin itself is anabolic and anti-catabolic. As? By directly increasing mTOR activation and nutrient uptake of your muscle, and indirectly increasing IGF-1 released by the liver.

Although calorie intake is the key to losing or losing weight (and losing muscle), insulin and insulin sensitivity is also important.

Cortisol

People are confused by cortisol and its role in leanness. On the one hand, it is a hormone that should increase fat loss. It plays a role in the breakdown of stored energy (glycogen, fat, protein) for fuel. As a stress hormone, it prepares your body to cope with a stressful situation like running away from a tiger. Energy mobilization is one of the most important elements in dealing with stress.

Cortisol also increases the body's own release of epinephrine by helping to convert norepinephrine to epinephrine. Adrenaline also increases energy mobilization. It also increases energy consumption.

Charles Poliquin often claimed that cortisol makes you fatter. He explicitly said that with increased cortisol more fat is stored in the abdomen and lower back. Unfortunately, this idea of ​​storing body fat has been discredited in the eyes of some coaches. And the evidence-based amount showed the impact of cortisol on fat loss / fat gain.

Here's the thing: Cortisol is a mobilization hormone. And if it is released acutely and not chronically, it helps with fat loss.

However, if it stays chronically elevated, it can harm your fat loss efforts. As? Mainly by reducing the conversion of T4 thyroid hormone (mostly inactive with respect to metabolic rate) into T3 thyroid hormone (which plays a major role in determining metabolic rate). The more T3 you have, the higher your metabolic rate and the easier it is to lose fat.

Increasing chronic cortisol reduces the conversion of T4 into T3. And so it can reduce the metabolic rate over time.

This is important for natural lifters, because if you use a diet (and workout) that leads to an excessively high cortisol level, there is a risk that you will slow down your fat loss efforts in the long run.

Excessive calorie deficiencies can lead to a chronic increase in cortisol, as does the complete withdrawal of carbohydrates. Think about it. The first function of cortisol is to maintain a stable blood sugar level. So when blood sugar goes down (when carbs or calories are too low), cortisol and glucagon are released to bring it back up. Cortisol is also released to mobilize other fuel sources.

The higher the calorie deficit and the lower the carbs, the more you risk increasing cortisol.

This is not a big problem for an improved lifter Anabolic steroids can compensate for the increase in cortisol catabolism due to the increase in steroids anabolism. And when they take fat loss drugs, the effect of cortisol on metabolic rate also does not matter, especially if they are taking synthetic T3 like Cytomel.

But for a natural lifter, chronic cortisol enhancement can not only slow down fat loss in the long run, but makes it harder to build or even maintain muscle while dieting. This is important when talking about the optimal calorie intake for a diet or diet.

  Food Weighing

Your Calorie Intake

A fat loss diet starts with 11 calories per pound of body weight and 16 calories per pound of body weight on a diet for muscle growth. So if you're a 185-kg lifter, you would start with a calorie intake of 2035 if your target loses fat, and 2960 if you're trying to build muscle.

Depending on your level of activity, these may change. Someone who is very active (working construction) needs a higher calorie intake, even if he is trying to lose fat, whereas someone with very high body fat needs a lower number. For example, if you weigh 330 pounds with 40% body fat, the intake of 4,000 calories could be 700 to 800 calories too high. That's why it's important to adjust the calorie intake weekly.

If you prefer serious changes in body composition, it is important to measure your diet. It's shit and it's boring, but how can you adjust the calories by 250 if you do not know how much you already eat? Not to mention, most people tend to underestimate their calorie intake if they do not measure it.

Adjusting calorie intake

The real key is adjusting your intake weekly. If you want to lose fat, you want to lose the optimal amount of fat. Too little and you lose motivation. too much and you increase the risk of losing muscle and have poor training.

As for muscles, you can not force your body if you are natural. Yes, consuming excess calories increases the ability to build muscle, and you can increase protein synthesis through mTOR activation if you consume enough carbohydrates and protein to prick insulin. However, your ability to build muscle is limited by your natural physiology. The "Bulking" approach does not work well for the natural lifter.

What about the improved lifter? Bulking can work well for you. Anabolic steroids and other drugs increase protein synthesis significantly. This means that they can build muscle faster and to a greater extent than the natural person.

To build muscle, you not only need protein but also lots of energy. Therefore, when you get better, your muscle growth will be closely related to your calorie and protein intake. And the higher the dose of steroids, the more extra nutrition is beneficial. This is even more true for bodybuilders who take growth hormones. Second, improved bodybuilders who use growth hormones, certain steroids, and fat burning medications like clenbuterol do not get as much fat from the excess calories as natural lifters.

Yes, an improved lifter can get fat if he eats like a fool, but he has more leeway than the natural athlete. A natural lifter should be more precise.

Weight Loss Expectations

After waking up, weigh yourself every 7 days. Shoot for a weekly loss of about 2-3 pounds. Of course, use your judgment. If you are a slim person or a small person, the loss of 1-1.5 pounds per week can be satisfactory.

And in the first week you may be more likely to fall due to lower levels of glycogen and water. But in general, 2-3 pounds a week, if you have normal (or high) body fat, is exactly what you should be looking for. These types of drops will not lead to muscle loss, and you should be able to train hard.

This weight loss is fast enough to achieve a significant change in a reasonable amount of time. If you lose 2 pounds a week for 12 weeks, that's 24 pounds of fat in your body. You will look like a completely different person.

Reasons Why Weight Loss Ceases

As your fat loss progresses and weight decreases, it is possible that the calorie intake that originally caused you to lose 2-3 pounds per week has now gained does not lead to a loss.

Why? Several possible reasons:

1 – They carry less weight.

If you lose 10 pounds, your daily energy expenditure decreases, especially if you are physically active. That's because fat is the weight you wear all day long. Adding extra weight increases the amount of energy you use to get around and do physical activity.

2 – Subconscious lowering of NEAT activity (Non-Exercise Activity Thermogenesis).

NEAT is any physical activity that you perform in addition to a deliberate exercise to do your job, climb stairs and transport food. When you lower your calorie intake, your body will try to reduce calorie consumption.

If you lose more fat, you can become lazier and not even notice it. You reduce your NEAT by moving a little less every day, both at the gym and outside.

3 – Decreased metabolic rate.

Even if you do not have a strong metabolic waste, as many believe, it may come to a slight decline. The loss of some muscles is a possible cause, but more likely it is that excess cortisol is released to mobilize more stored energy. When cortisol production becomes chronic and excessive, it can lower the conversion of T4 into T3 and lower the metabolic rate. Not much, maybe 3-5%. However, this is sufficient to stop your progress.

When fat loss comes to a standstill, it means that you no longer have a calorie deficit. Either you spent less energy because you were less physically active, or your metabolic rate dropped. But if you want to move forward, the answer is simple: you need to reduce calories.

If my average customer sheds 2-3 pounds a week, we will stay on the same calorie and nutrient supply the next week. 19659003] If you do not lose weight, you reduce the calorie intake by a factor of 1. That means instead of multiplying your body weight by 11, multiply it by 10. If you drop 2-3 pounds in the next week, you stay here. If your weight still does not decrease, reduce it by another factor of 1 (body weight x 9).

If you gain some weight (and have not cheated), you can reduce intake by a factor of 1.5 or less, even 2.

If you lose 1-1.9 pounds, it's one judgment call. If it is closer to 1, the calorie intake will decrease by a factor of 0.5 or 1. If it is closer to 1.9, the calories will remain the same in the week thereafter.

Note: Protein intake should not be reduced. The calorie waste should come from an equal ratio of carbohydrates and fat. If you need to lower your daily calories by 250, reduce 125 calories from carbs and 125 from fats.

Carbs have 4 calories per gram, so 125 calories from carbs would be 30 grams. Fat has 9 calories per gram, so 125 calories of fat are 14 grams. So you would reduce the carbohydrates by 30 grams and the fat by 14 grams per day.

Calorie intake for optimal muscle growth

If you achieve more than a certain weight gain, you are likely to increase the amount of fat. If you are natural, you can not force your body to build muscle faster than your physiology allows.

Dr. Fred Hatfield had a table showing how much muscle you can build each week. On average, it was between 0.25 and 0.5 pounds in men (about half in women).

This is true for the majority of people. And the more skilled you become, the lower it is. An average man can hope to bring 40-50 pounds of muscle over what his normal adult weight would have been. This is a pure muscle of which we speak. Of course you can gain more "weight" than that.

There are exceptions. People genetically-engineered to build muscle (lower levels of myostatin, naturally higher levels of testosterone and IGF-1 and the ACTN3 RR gene variant) can build more. People who are unresponsive (as opposed to what I've just mentioned) might be able to build up 15 pounds of muscle over their lifespan.

It is certainly possible to add muscle without fat. It requires a tremendous amount of precision and control over each variable – stress, rest, food intake, exercise, NEAT, etc. And even taking all of these factors into account can slow down the process.

Although We Do not Do It If you want to get fat while adding muscle, you can become easier by adding some muscle. It's not because fat makes you more muscular, but because you get enough nutrients to boost muscle growth.

In trying to build muscle mass, we try to achieve a weekly weight of 0.5 to 1 pound. This results in minimal fat gain, although there will be an increase in weight of the water, an increase in muscle glycogen and muscle.

  • If you gain between 0 and 0.49, you should increase the calories by a factor of 1 from body weight x 16 to body weight x 17.
  • If you lower the DROP weight, you should increase the intake by a factor of 1 , 5 to 2 increase.
  • If you gain more than 2 pounds, you reduce your calorie intake by a factor of 0.5.
  • If you gain between 1 and 1.9 pounds, it is a judgment call. You can either stay at the same level or reduce your intake by a factor of 0.25 to 0.5.

If you need to increase calories, you'll increase protein, carbohydrates and fat at the same time. If you need to add 250 calories a day, you need to add 84 calories from protein (21 g), 84 calories from carbohydrates (21 g), and 84 calories from fats (9 g).

  Protein

Protein Intake

High Protein intake is the second most important element of a positive change in your body, both during a phase of fat loss and during a growth phase.

In a phase of muscle building, a larger percentage of the muscle (rather than fat) is consumed when eating a higher protein content. In a fat loss phase, by eating a larger amount of protein, you can maintain or even gain muscle, which means that most of the weight you lose comes from fat.

But here's the kicker: If you're natural, it's not just about consuming as much protein as possible. They have a limited capacity to add muscle mass. The addition of too much protein is therefore of little use and could even reduce the anabolic effect of protein by increasing deamination and increasing the conversion of amino acids to glucose.

Improved lifters do not really have this problem Anabolic steroids increase protein synthesis around the clock, so they can use a lot more protein to build muscle. That's why pro bodybuilders sometimes consume more than 400 grams of protein.

In a phase of mass uptake, most natural persons should be charged with protein up to 1-1.25 g per pound of body weight. In fact, during a phase of fat loss, you can actually reach up to 1.25-1.5 g per pound of body weight.

Taking more protein during a diet is a good approach as it is likely to reduce muscle breakdown and help maintain a stable state of blood sugar, which reduces cortisol production.

  Carbs

Carb Intake

It is obviously difficult to build muscle at optimal speed if you are not consuming carbohydrates. I'm not saying that you can NOT do this if your protein and calorie intake is high enough, but it gets a lot harder.

How can carbohydrates, consumed during the training period, increase muscle growth? Is not muscle made of protein?

Yes, but carbohydrates and the insulin production they lead to will increase mTOR expression in training. If you consume carbs before or during exercise, the mTOR will be activated more than if you did not. And the more you activate mTOR, the more your protein synthesis is enhanced through training.

This is important for natural lifters who need to initiate protein synthesis with their lifting sessions. Although drug users also benefit from carbohydrate during exercise, they do not need it as much as they already get a huge protein synthesis from the steroids.

Having carbohydrates during exercise has other benefits that positively affect muscle growth. First, carbohydrates reduce cortisol release before and / or during exercise. During the session, the main function of cortisol is to mobilize nutrients for exercise. When lifting, glucose is the most efficient source of fuel. (Yes, even more than ketones.) The more fuel you need to mobilize, the higher the cortisol production.

If you provide slightly absorbed carbohydrates such as highly branched cyclic dextrin before and during exercise, you will have less to mobilize stored glycogen, which means you will not have to pump off as much cortisol. Less cortisol means more growth.

Carbohydrate training can also increase capacity to have and increase training volume (slightly available fuel, reduced cortisol levels).

Carbohydrates and IGF-1 Levels

Low-carb diets lead to lower levels of systemic IGF-1. This is well documented in many studies. This is probably due to the fact that both growth hormone and insulin are required to produce a large amount of IGF-1.

They do not necessarily exist at the same time. One theory suggests that insulin makes the liver more sensitive to the production of IGF-1 when growth hormone is released. Why is that important? Because IGF-1 is the most anabolic hormone in the body.

You do not need a lot of carbs all day long, but enough to stimulate insulin secretion once or twice a day will certainly help build muscle

Carbohydrates and Stress Management

Another benefit of carbohydrates is that they can help you deal with stress and anxiety by increasing serotonin and reducing cortisol and adrenaline. Carbohydrates can actually help you relax.

The connection between carbohydrates and serotonin is well known and probably the reason for the term "comfort food". When you feel sad, you tend to eat like crap and you feel better about it. This is probably due to an increase in serotonin.

We have two important amino acids, tyrosine and tryptophan. Tyrosine is a precursor to dopamine (which enhances the nervous system) and tryptophan is a precursor to serotonin (which calms you).

When you eat protein, both amino acids are in the digestive system and can compete intake and transport. The more carbohydrates you consume with protein, the more tryptophan is preferred. But less carbohydrates compared to the protein you eat means that you tend to produce more tyrosine.

Consuming more carbohydrates with your protein makes it easier to produce serotonin, which calms the brain and reduces anxiety. and lowers cortisol. If you consume protein and few (or no) carbohydrates, you get more of a dopamine boost that makes you stronger.

The intake of carbohydrates also lowers the cortisol level. If you are taking carbohydrates, you will keep your blood sugar level higher, so you will need to produce less cortisol.

When you lower cortisol, you also reduce the adrenaline. Cortisol increases the conversion of norepinephrine into epinephrine. So you can use carbs if you need to lower cortisol and relax.

Amount of carbs per day

Depending on insulin sensitivity, you should make carbohydrates between 40 and 60% of your calorie-free calorie intake (ie, the total daily calorie intake) minus the calories from protein.

If your calorie intake is set at 2200 per day and your protein intake is 250 g per day (250 g protein = 1000 calories), you will receive a calorie intake without protein of 1200 calories per day

  • 40% of 1200 calories are 480 calories or 120 grams
  • 50% of 1200 calories are 600 calories or 150 grams
  • 60% of 1200 calories are 720 calories or 180 grams

The rest of the non-protein Calorie intake would come from fat.

The more body fat someone wears, the more I recommend 40%. The slimmer someone is, the more I recommend 60%. That's why we usually start with fewer carbohydrates when working out a customer. As the diet progresses, carbohydrate intake usually increases.

Carb Timing

The most important time to get carbohydrates is around the workout. Immediately before or during the day you can take up to 50% of your daily carbohydrate intake. Most of all I would use about 90 grams. The average is 40-60 grams.

The other time carbohydrates are most important is in the evening. While not intuitive, this is the best option to maximize recovery, growth and quality of life. At the end of the day, relax and lower the cortisol level.

You also do not want to consume carbs before training. Why? Because you want to prefer dopamine production to make the nervous system more active for your workout.

So, if you train at 4:00 pm, you could have a schedule like this:

  • Breakfast: Protein and Fats [19659113] Lunch: Protein and Fats
  • Snack: Protein and Fats
  • Training Diet: Protein and Carbohydrates from Plazma ™
  • Dinner: Protein and Carbohydrates
  • Snack: Protein and Carbohydrates

The main rule: [19459012Nocarbohydratesinthepre-workoutmeals(exceptrightbeforeorduringexercise)andcarbohydratesplitbetweenexercisetimeandpost-workoutmeals

Keep carbohydrates in the last two meals of the day to help you relax. And if you eat carbohydrates at noon, this could take away the mental weakness when you need them. If you have carbohydrates before and during exercise, you will not need any more carbohydrates after the session.

In our example above, where we consume 2200 calories, 250 grams of protein and 150 grams of carbohydrates, the schedule would look like this:

  • Breakfast: 40g Protein and Fats
  • Lunch: 40g Protein and fats
  • Snack: 40g protein and fats
  • Training: 40g protein and 60g carbohydrates (Plazma ™)
  • Dinner: 40g protein and 60g carbohydrates [19659112] Snack: 40g of protein and 30g of carbs

During a mass-building phase, as you consume more carbohydrates (because calorie intake is higher), we often add protein and carbohydrates after exercise. So in the end, we have carbohydrates in four meals.

Carb Types

So far, all I've said seems to agree with the nutritional strategy of the IIFYM (if it suits your macros), where somebody could eat whatever food they want as long as the allocation of each macronutrient is met is. But for an optimal change in body composition, food quality is also important.

If you take an overweight person who consumes 6,000 calories a day from bad food and you put them on a 2500 calorie diet with 250 grams of protein, this will quickly lose fat, regardless of its source of carbohydrates and fats. However, when one speaks of someone who is already in good shape and wants to optimize his body, food quality is important.

Wenn es um Kohlenhydrate geht, mit Ausnahme derer, die während des Trainings verbraucht werden, möchten wir eine niedrigere glykämische Belastung, die in erster Linie natürlicher wirkt oder unverarbeitete Kohlenhydrate, um die Insulinspitze zu minimieren. Wenn Sie mehr Insulin spitzen, dauert es länger, bis Sie wieder runterkommen. Solange es erhöht ist, ist die Fettmobilisierung weniger effizient.

Probieren Sie diese Kohlenhydratquellen für Zeiten außerhalb Ihres Trainings aus:

  • Sprossen Sie Kornbrot (zB Ezekiel)
  • Oatmeal
  • Rice
  • Rice [19659076] Reisnudeln
  • Quinoa
  • Kartoffeln (alle Arten)
  • Bohnen
  • Linsen
  • Beeren

In einer Phase des Muskelaufbaus können Sie mehr Kohlenhydrate konsumieren und nach dem Training etwas hinzufügen.

 Fette

Fettaufnahme

Die Menge an Fett, die Sie verbrauchen, ist ziemlich einfach. Sie berechnen die Gesamtkalorienaufnahme (sagen wir, es sind 2200 Kalorien), die Proteinzufuhr (sagen wir, es sind 250 Gramm oder 1000 Kalorien) und die Kohlenhydrataufnahme (wir nahmen 50% der Nicht-Proteinzufuhr ein, also 600 Kalorien oder 150 Gramm). 19659003] Von da ist es nur noch eine Frage der Lücke.

  • Sie haben 2200 Gesamtkalorien pro Tag.
  • Subtrahieren Sie 1000 Kalorien für Protein.
  • Subtrahieren Sie 600 Kalorien für Kohlenhydrate
  • Dies entspricht 600 Kalorien aus Fetten.

Jedes Gramm Fett ist ungefähr 9 Kalorien, also 600 Kalorien sind 67 Gramm Fett.

Wenn wir uns unseren vorherigen Ernährungsplan ansehen, sieht es jetzt so aus dies:

  • Frühstück: 40g Protein und 22g Fette
  • Mittagessen: 40g Protein und 22g Fette
  • Snack: 40g Protein und 22g Fette
  • Peri-Workout: 40 g Protein und 60 g Kohlenhydrate von Plazma ™
  • Dinner: 40 g Protein und 60 g Kohlenhydrate
  • Snack: 40 g Eiweiß und 30 g Kohlenhydrate

 Mahlzeit

Täglicher Speiseplan

Ich werde Ihnen keine Probennahrung liefern, da die Kalorienzufuhr je nach Größe und Ziel variieren wird. Sobald Sie diese Berechnungen erstellt haben, ist das Plug-and-Play-Verfahren ganz einfach.

Training am frühen Morgen (keine Frühstückszeit)

  • Training: Protein und Kohlenhydrate (Plazma ™)
  • Frühstück: Protein und Kohlenhydrate
  • Mittagessen: Protein und Fette
  • Snack: Protein und Fette
  • Abendessen: Protein und Fette
  • Snack: Protein und Kohlenhydrate [19659179] Training am Morgen (mit Zeit zum Frühstück)
    • Frühstück: Protein und Fette
    • Training: Protein und Kohlenhydrate (Plazma ™)
    • Mittagessen: Protein und Fette [19659113] Snack: Protein und Fette
    • Abendessen: Protein und Kohlenhydrate
    • Snack: Protein und Kohlenhydrate

    Training am Nachmittag

    • Frühstück: Protein und Fette
    • Mittagessen: Protein und Fette
    • Training: Protein und Kohlenhydrate (Plazma ™) [19659112]Snack: Protein a und Fette
    • Abendessen: Protein und Kohlenhydrate
    • Snack: Protein und Kohlenhydrate

    Training am späten Nachmittag

    • Frühstück: Protein und Fette
    • Mittagessen: Protein und Fette
    • Snack: Protein und Fette
    • Training: Protein und Kohlenhydrate (Plazma ™)
    • Abendessen: Protein und Kohlenhydrate
    • Snack: Protein und Kohlenhydrate

    Anmerkung Ich habe keine abendliche Trainingszeit hinzugefügt. Für ein Naturtalent ist dies die absolut schlechteste Zeit zum Trainieren.

    Der Aufwand und die Ergebnisse

    Die optimale Ernährung erfordert etwas Anstrengung, denn als Naturtalität ist Präzision viel wichtiger als für ein verbessertes Individuum. Sie müssen Ihre Kalorien, Proteine, Kohlenhydrate und Ihren Fettbedarf berechnen. Sie müssen Ihr Essen abwägen, und Sie müssen Ihre Einnahme wöchentlich anpassen.

    Wenn Sie es jedoch ernst meinen, Ihren Körper zu optimieren, müssen Sie dies tun. Wenn du mit "gut genug" zufrieden bist, dann lass es einfach sein, aber sei nicht sauer, wenn die Ergebnisse getroffen werden oder nicht.


    Der beste verdammte Trainingsplan für natürliche Lifter



    Die 30-tägige Bro-Diät



Source link