kalispera!! san neo melos tha ithela arxika na pw pws pragmatika idi rixnontas mia matia se diafora topics tou forum exw lisei polles mou apories so thanx and keep on!! eimai kopela 24 xronwn ipsous 1.55 kai varous 43(no comments:P) kilwn. asxoloume me tin askisi ton teleftaio miso xrono me stoxo tin grammwsi. sto gym mou edwsan tin eksis diatrofi tin opoia akolouthw pista xwris omws na exw dei kati to idiaitero (ektos apo to oti exasa 2-3 kila) toulaxiston oson afora tin gramosi:
gevma 1: 60gr kouaker me 1 scoop whey
gevma 2: 6 aspradia + 100gr ruzi k misi ntomata
gevma 3: 120gr kotopoulo(stithos) + 100gr patata vrasti (+ mia koutalia soupas elaiolado) prasini salata
gevma 4: (meta apo proponisi) 1 scoop whey + 1 ksinomilo
gevma 5: 150gr mpakaliaro vrasto me mprokolo

*polivitamini mia fora tin imera + 3-4 lit nero

tis teleftaies dio evdomades pairnw kai ena fat burner (sida cordifolia)2 fores imerisiws 1 to proi kai dio prin tin proponisi.

oson afora tin proponisi genikotera paei kapws etsi :
stithos wmoi trikefala
plati dikefala
podia mprosta
podia pisw
(4 set ton 15 reps se kathe muikh omada)
meta ta vari 1 wra diadromo

1)tha ithela kapoio sxolio oson afora tin diatrofi mou (exw tin aisthisi pws einai elleipis)
2)einai to sida epikindino?? (giati exw akousei diafora) kai poso apotelesmatiko telika einai???

euxaristw poli prokatavolika :D