{"id":4315,"date":"2015-01-29T13:43:44","date_gmt":"2015-01-29T13:43:44","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=4315"},"modified":"2021-04-12T22:36:40","modified_gmt":"2021-04-12T21:36:40","slug":"diat-und-training-jaco-de-bruyn","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/de\/dieta-e-treino-jaco-de-bruyn\/","title":{"rendered":"Dieta e treino &#8211; Jaco de Bruyn"},"content":{"rendered":"<h2><strong>Dieta, treino e suplementa\u00e7\u00e3o do atleta Jaco de Bruyn<\/strong><\/h2>\n<h2><!--more--><\/h2>\n<p>Jaco de Bruyn \u00e9 um atleta da \u00c1frica do sul, tem 29 anos, mede 1,83cm e o seu peso \u00e9 de 88kg em fase de competi\u00e7\u00e3o e 96kg fora de competi\u00e7\u00e3o.<\/p>\n<p>Come\u00e7ou a treinar apenas aos 24 anos mas j\u00e1 venceu diversas competi\u00e7\u00f5es e \u00e9 um atleta WBFF Pro.<\/p>\n<p><span style=\"text-decoration: underline;\">Hier k\u00f6nnen Sie sich \u00fcber Ihren Trainingsplan, Ihre Ern\u00e4hrung und die von Ihnen verwendeten Nahrungserg\u00e4nzungsmittel informieren.<\/span><\/p>\n<h1 style=\"text-align: center;\"><strong>Ausbildung<\/strong><\/h1>\n<p>O treino de Jaco de Bruyn \u00e9 feito seis vezes por semana, descansando apenas ao domingo e apostando normalmente em 4 s\u00e9ries por exerc\u00edcio e 10 repeti\u00e7\u00f5es por s\u00e9rie. Faz duas vezes treino de peito por semana.<\/p>\n<p>Para al\u00e9m disso, utiliza uma grande variedade de exerc\u00edcios, normalmente utilizando os <a title=\"Die besten \u00dcbungen f\u00fcr Ihr Training\" href=\"https:\/\/ginasiovirtual.com\/os-melhores-exercicios-para-o-seu-treino\/\">exerc\u00edcios principais<\/a> no inicio do treino e depois passando para exerc\u00edcios mais isoladores do m\u00fasculo a trabalhar.<\/p>\n<p>Caso n\u00e3o conhe\u00e7as determinado exerc\u00edcio basta clicar no nome para teres acesso a imagem do mesmo.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/jaco-de-bruyn10.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-5090 size-large\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/jaco-de-bruyn10-1024x489.jpg\" alt=\"Jaco de Bruyn\" width=\"620\" height=\"296\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/jaco-de-bruyn10-1024x489.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/jaco-de-bruyn10-300x143.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/jaco-de-bruyn10-768x367.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/jaco-de-bruyn10-1300x620.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/jaco-de-bruyn10-18x9.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/jaco-de-bruyn10-610x291.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/jaco-de-bruyn10-20x10.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/jaco-de-bruyn10-600x286.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/jaco-de-bruyn10.jpg 1320w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Segunda-feira \u2013 Peito\/G\u00e9meos<\/strong><\/h2>\n<ul style=\"text-align: center;\">\n<li style=\"text-align: left;\"><a title=\"Flaches Bankdr\u00fccken\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\"  rel=\"noopener noreferrer\">Flaches Bankdr\u00fccken<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<li style=\"text-align: left;\"><a title=\"Schr\u00e4gbankpresse\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/\"  rel=\"noopener noreferrer\">Schr\u00e4gbankpresse<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<li style=\"text-align: left;\"><a title=\"Schr\u00e4ge \u00d6ffnungen\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-inclinadas\/\"  rel=\"noopener noreferrer\">Schr\u00e4ge \u00d6ffnungen<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<li style=\"text-align: left;\"><a title=\"Kabel\u00f6ffnungen\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/\"  rel=\"noopener noreferrer\">Kabel\u00f6ffnungen<\/a>\u00a0\u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<\/ul>\n<p style=\"text-align: left;\"><a title=\"Superserien\" href=\"https:\/\/ginasiovirtual.com\/o-que-e\/superserie\/\">Superserien<\/a><\/p>\n<ul style=\"text-align: left;\">\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/12\/gemeos-sentado.jpg\"  rel=\"noopener noreferrer\">Wadenheben im Sitzen<\/a> 4 s\u00e9ries x 30 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/12\/gemeos-em-pe.jpg\"  rel=\"noopener noreferrer\">Wadenheben im Stehen<\/a> 4 s\u00e9ries x 30 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Ter\u00e7a-feira \u2013 Biceps\/Triceps<\/strong><\/h2>\n<ul style=\"text-align: left;\">\n<li><a title=\"Halter-Bizeps-Curl\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-halter\/\"  rel=\"noopener noreferrer\">Bizepscurl mit Kurzhanteln<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/bicep-banco-inclinado.jpg\"  rel=\"noopener noreferrer\">Bizepscurl mit Hantel auf Schr\u00e4gbank<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/curl-martelo.jpg\"  rel=\"noopener noreferrer\">Hammercurl<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a title=\"Bizeps-Konzentrationsbank\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-concentrado-banco\/\"  rel=\"noopener noreferrer\">Konzentrierter Bizepscurl auf der Bank<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a title=\"Trizeps-Streckger\u00e4t\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\"  rel=\"noopener noreferrer\">Trizeps-Extension an der Maschine<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/tricep-corda.jpg\"  rel=\"noopener noreferrer\">Extens\u00e3o tricep na m\u00e1quina com corda<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/tricep-a-testa-inclinado.jpg\"  rel=\"noopener noreferrer\">Trizeps mit \u00dcberkopfstange auf Schr\u00e4gbank<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a title=\"Mittel\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/\"  rel=\"noopener noreferrer\">Mittel<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Quarta-feira \u2013 Ombros\/ABS<\/strong><\/h2>\n<ul style=\"text-align: center;\">\n<li style=\"text-align: left;\"><a title=\"Neckholder-Schulterdr\u00fccken\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener noreferrer\">Kurzhantel-Schulterdr\u00fccken<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<li style=\"text-align: left;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/laterais-sentado1.jpg\"  rel=\"noopener noreferrer\">Sitzseiten<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<li style=\"text-align: left;\"><a title=\"Hohe Reihe\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta\/\"  rel=\"noopener noreferrer\">Hohe Reihe<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<li style=\"text-align: left;\"><a title=\"Milit\u00e4rpresse\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-militar\/\"  rel=\"noopener noreferrer\">Milit\u00e4rpresse<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<li style=\"text-align: left;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/rezas.jpg\"  rel=\"noopener noreferrer\">Beten<\/a> \u2013 4 S\u00e4tze x 15 Wiederholungen<\/li>\n<li style=\"text-align: left;\"><a title=\"Klassischer Bauchmuskel\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-classico\/\"  rel=\"noopener noreferrer\">Abdominal cl\u00e1ssico<\/a> \u2013 4 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<li style=\"text-align: left;\"><a title=\"Beinheben\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-pernas\/\"  rel=\"noopener noreferrer\">Beinerh\u00f6hung<\/a> \u2013 4 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/JacoDeBruynTransformation11.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-5091 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/JacoDeBruynTransformation11.jpg\" alt=\"Jaco de Bruyn\" width=\"630\" height=\"527\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/JacoDeBruynTransformation11.jpg 630w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/JacoDeBruynTransformation11-300x251.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/JacoDeBruynTransformation11-14x12.jpg 14w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/JacoDeBruynTransformation11-20x17.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/JacoDeBruynTransformation11-600x502.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/JacoDeBruynTransformation11-610x510.jpg 610w\" sizes=\"(max-width: 630px) 100vw, 630px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Quinta-feira \u2013 Pernas<\/strong><\/h2>\n<ul style=\"text-align: left;\">\n<li><a title=\"Beinverl\u00e4ngerung\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener noreferrer\">Beinverl\u00e4ngerung<\/a> \u2013 7 s\u00e9ries x 30 repeti\u00e7\u00f5es (pouco peso)<\/li>\n<li><a title=\"Hocken\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener noreferrer\">Hocken<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a title=\"Dr\u00fccken Sie\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\"  rel=\"noopener noreferrer\">Dr\u00fccken Sie<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<\/ul>\n<p style=\"text-align: left;\"><a title=\"Superserien\" href=\"https:\/\/ginasiovirtual.com\/o-que-e\/superserie\/\">Superserien<\/a><\/p>\n<ul style=\"text-align: center;\">\n<li style=\"text-align: left;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/12\/gemeos-sentado.jpg\"  rel=\"noopener noreferrer\">Wadenheben im Sitzen<\/a> \u2013 4 s\u00e9ries x 30 repeti\u00e7\u00f5es<\/li>\n<li style=\"text-align: left;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/12\/gemeos-em-pe.jpg\"  rel=\"noopener noreferrer\">Wadenheben im Stehen<\/a> \u2013 4 s\u00e9ries x 30 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Sexta-feira \u2013 Peito\/ABS<\/strong><\/h2>\n<ul style=\"text-align: left;\">\n<li><a title=\"Flaches Bankdr\u00fccken\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\"  rel=\"noopener noreferrer\">Flaches Bankdr\u00fccken<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a title=\"Schr\u00e4gbankpresse\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/\"  rel=\"noopener noreferrer\">Schr\u00e4gbankpresse<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a title=\"Schr\u00e4ge \u00d6ffnungen\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-inclinadas\/\"  rel=\"noopener noreferrer\">Schr\u00e4ge \u00d6ffnungen<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a title=\"Kabel\u00f6ffnungen\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/\"  rel=\"noopener noreferrer\">Kabel\u00f6ffnungen<\/a>\u00a0\u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/rezas.jpg\"  rel=\"noopener noreferrer\">Beten <\/a>\u2013 4 S\u00e4tze x 15 Wiederholungen<\/li>\n<li><a title=\"Klassischer Bauchmuskel\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-classico\/\"  rel=\"noopener noreferrer\">Abdominal cl\u00e1ssico<\/a> \u2013 4 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Beinheben\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-pernas\/\"  rel=\"noopener noreferrer\">Beinerh\u00f6hung<\/a> \u2013 4 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p style=\"text-align: center;\">\n<h2 style=\"text-align: center;\"><strong>S\u00e1bado \u2013 Costas\/Isquiotibiais<\/strong><\/h2>\n<ul style=\"text-align: left;\">\n<li><a title=\"Pulldown-Maschine\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener noreferrer\">Pulldown mit breitem Griff<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/pulldown-pega-curta.jpg\"  rel=\"noopener noreferrer\">Pulldown mit kurzem Griff<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a title=\"Maschinelle Sitzreihe\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\"  rel=\"noopener noreferrer\">Rudern auf dem Ger\u00e4t<\/a>\u00a0\u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a title=\"Eigengewicht\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\"  rel=\"noopener noreferrer\">Eigengewicht<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<\/ul>\n<p style=\"text-align: left;\"><a title=\"Superserien\" href=\"https:\/\/ginasiovirtual.com\/o-que-e\/superserie\/\">Superserien<\/a><\/p>\n<ul style=\"text-align: left;\">\n<li><a title=\"Beinbeuger\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener noreferrer\">Beinbeuger <\/a>\u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/standing-leg-curl.png\"  rel=\"noopener noreferrer\">Beincurl im Stehen<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<\/ul>\n<p style=\"text-align: left;\"><a title=\"Superserien\" href=\"https:\/\/ginasiovirtual.com\/o-que-e\/superserie\/\">Superserien<\/a><\/p>\n<ul style=\"text-align: left;\">\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/peso-morto-perna-esticada.jpg\"  rel=\"noopener noreferrer\">Deadweight gerade Beine<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/isquiotibiais-sentado.jpg\"  rel=\"noopener noreferrer\">Isquiotibiais na m\u00e1quina sentado<\/a> \u2013 4 S\u00e4tze x 10 Wiederholungen<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Domingo \u2013 Descanso<\/strong><\/h2>\n<p>Jaco de Bruyn n\u00e3o \u00e9 muito adepto do cardio, utilizando o treino cardiovascular apenas quando precisa de perder peso rapidamente para uma competi\u00e7\u00e3o.<\/p>\n<p>Em vez de cardio prefere focar-se ao m\u00e1ximo na sua dieta quando pretende perder peso.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/jaco-de-bruyn30.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-5094 size-large\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/jaco-de-bruyn30-1024x489.jpg\" alt=\"Jaco de Bruyn-Training\" width=\"620\" height=\"296\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/jaco-de-bruyn30-1024x489.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/jaco-de-bruyn30-300x143.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/jaco-de-bruyn30-768x367.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/jaco-de-bruyn30-1300x620.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/jaco-de-bruyn30-18x9.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/jaco-de-bruyn30-600x286.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/jaco-de-bruyn30-610x291.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/jaco-de-bruyn30-20x10.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/jaco-de-bruyn30.jpg 1320w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>Di\u00e4t<\/strong><\/h1>\n<p>Jaco de Bruyn faz 7 refei\u00e7\u00f5es por dia e utiliza regularmente batidos de prote\u00edna para aumentar o teor de prote\u00edna da sua dieta ao longo do dia.<\/p>\n<p><strong>Hier ist ein Beispiel einer Jaco de Bruyn-Di\u00e4t.<\/strong><\/p>\n<ul>\n<li style=\"text-align: left;\"><strong>Mahlzeit 1<\/strong><\/li>\n<li style=\"text-align: left;\">Batido de prote\u00edna<\/li>\n<li style=\"text-align: left;\">Hafer<\/li>\n<li style=\"text-align: left;\">Eiwei\u00df<\/li>\n<\/ul>\n<ul>\n<li style=\"text-align: left;\"><strong>Refei\u00e7\u00e3o 2 (Ap\u00f3s o treino)<\/strong><\/li>\n<li>Batido de prote\u00edna<\/li>\n<\/ul>\n<ul>\n<li style=\"text-align: left;\"><strong>Mahlzeit 3<\/strong><\/li>\n<li>Reiswaffeln<\/li>\n<li>H\u00fcttenk\u00e4se<\/li>\n<li>Thunfisch<\/li>\n<\/ul>\n<ul>\n<li style=\"text-align: left;\"><strong>Mahlzeit 4<\/strong><\/li>\n<li>Huhn\/Fisch\/Strau\u00df<\/li>\n<li>Br\u00f3colos\/Feij\u00e3o verde<\/li>\n<li>brauner Reis<\/li>\n<\/ul>\n<ul>\n<li style=\"text-align: left;\"><strong>Mahlzeit 5<\/strong><\/li>\n<li>Batido de prote\u00edna<\/li>\n<li>Trockenfr\u00fcchte<\/li>\n<li>Bananen-\/Reiscracker<\/li>\n<\/ul>\n<ul>\n<li style=\"text-align: left;\"><strong>Mahlzeit 6<\/strong><\/li>\n<li>Reiswaffeln<\/li>\n<li>H\u00fcttenk\u00e4se<\/li>\n<li>Thunfisch<\/li>\n<\/ul>\n<ul>\n<li style=\"text-align: left;\"><strong>Mahlzeit 7<br \/>\n<\/strong><\/li>\n<li style=\"text-align: left;\">Huhn\/Fisch\/Rotes Fleisch<\/li>\n<li style=\"text-align: left;\">Gem\u00fcse<\/li>\n<li style=\"text-align: left;\">S\u00fc\u00dfkartoffel\/brauner Reis<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/81.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-5095 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/81.jpg\" alt=\"Jaco de Bruyn Di\u00e4t\" width=\"610\" height=\"505\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/81.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/81-300x248.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/81-14x12.jpg 14w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/81-20x17.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/81-600x497.jpg 600w\" sizes=\"(max-width: 610px) 100vw, 610px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>Erg\u00e4nzungen<\/strong><\/h1>\n<ul>\n<li><a title=\"Molkenprotein\" href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">Isolierte Molke<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/glutamina-guia-completo\/\"  rel=\"noopener noreferrer\">L-Glutamin<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\"  rel=\"noopener noreferrer\">BCAA&#8217;s<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-melhor-suplemento-de-caseina\/\"  rel=\"noopener noreferrer\">Kasein<\/a><\/li>\n<li><a title=\"Multivitamin\" href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\">Multivitamin<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\"  rel=\"noopener noreferrer\">Kreatin<\/a><\/li>\n<\/ul>\n<p>Offizielles Facebook<\/p>\n<p>Offizielles Instagram<\/p>\n<p>Informa\u00e7\u00e3o retirada de trimmedandtoned.com e simplyshredded.com<\/p>","protected":false},"excerpt":{"rendered":"<p>Dieta, treino e suplementa\u00e7\u00e3o do atleta 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