{"id":8539,"date":"2015-06-08T10:44:55","date_gmt":"2015-06-08T09:44:55","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=8539"},"modified":"2021-04-12T21:57:10","modified_gmt":"2021-04-12T20:57:10","slug":"interview-flavio-martins","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/de\/entrevista-flavio-martins\/","title":{"rendered":"Interview Fl\u00e1vio Martins"},"content":{"rendered":"<p><strong>Entrevista ao atleta Fl\u00e1vio Martins.<\/strong><\/p>\n<ul>\n<li><strong>Name:<\/strong> Fl\u00e1vio Martins<\/li>\n<li><strong>Alter:<\/strong> 28 Jahre<\/li>\n<li><strong>H\u00f6he:<\/strong> 1,75m<\/li>\n<li><strong>Gewicht au\u00dferhalb der Saison:<\/strong> 85<\/li>\n<li><strong>Peso em competi\u00e7\u00e3o:<\/strong> 71kg<\/li>\n<li><strong>Ta\u00e7a Carlos Rebolo Men&#8217;s Physique at\u00e9 1,77m &#8211; 2\u00ba lugar\u00a0<\/strong><\/li>\n<li><strong>Nacional Men&#8217;s Physique 2015 at\u00e9 1,75m &#8211; 1\u00ba Lugar<\/strong><\/li>\n<\/ul>\n<h2><strong>Wie und warum hast du mit dem Training begonnen?<\/strong><\/h2>\n<p>Comecei a treinar j\u00e1 um pouco tarde, de in\u00edcio devido aos estudos s\u00f3 conseguia fazer dois ou tr\u00eas treinos por semana, e demorei alguns anos at\u00e9 ter a necessidade e a possibilidade de \u201crespirar\u201d este mundo, at\u00e9 que ele come\u00e7ou a fazer parte de mim.<\/p>\n<p>Comecei a dar os primeiros passos por incentivo de um amigo dono de um gin\u00e1sio.<\/p>\n<p>Ele desde muito cedo viu em mim o que eu chamo de &#8220;cabe\u00e7a dura&#8221;, e o que sempre me fascinou foi sair da zona de conforto, e com isso, conhecer-me de extremo a extremo.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-36840\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/flavio-martins3.jpg\" alt=\"Flavio Martins Herren-Fitnessstudio\" width=\"1024\" height=\"768\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/flavio-martins3.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/flavio-martins3-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/flavio-martins3-768x576.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/flavio-martins3-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/flavio-martins3-20x15.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/flavio-martins3-610x458.jpg 610w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h2><strong>Was hat Sie zum Wettbewerb bewogen?<\/strong><\/h2>\n<p>A competi\u00e7\u00e3o surgiu em 2014 como desafio pessoal, foi como a &#8220;cereja em cima do bolo&#8221; e claro, o incentivo das pessoas que me rodeiam ao verem a entrega ao desporto e a disciplina necess\u00e1ria para subir ao palco.<\/p>\n<p>Foi tamb\u00e9m um complemento \u00e0 minha profiss\u00e3o como Personal Trainer.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-36835\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/1376003_462766917215150_1702487198_n.jpg\" alt=\"Flavio Martins Costa Fitnessstudio\" width=\"960\" height=\"640\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/1376003_462766917215150_1702487198_n.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/1376003_462766917215150_1702487198_n-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/1376003_462766917215150_1702487198_n-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/1376003_462766917215150_1702487198_n-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/1376003_462766917215150_1702487198_n-610x407.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/1376003_462766917215150_1702487198_n-20x13.jpg 20w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/p>\n<h2><strong>Welcher Di\u00e4t folgen Sie?<\/strong><\/h2>\n<p>Durante todo o ano e independentemente do objetivo, prezo por ser o mais limpo poss\u00edvel, difere sim quantidades\/volume de comida e alguma varia\u00e7\u00e3o de alimentos.<\/p>\n<p>Utilizo sempre um esquema de carb cycling, onde vario quantidades de hidratos de carbono, independentemente da fase em que me encontro, fa\u00e7o dias zero m\u00e9dios e altos em hidratos, ou baixo e m\u00e9dio ou m\u00e9dio e alto.<\/p>\n<ul>\n<li><strong>Mahlzeit 1<\/strong><\/li>\n<li>50g Hafer<\/li>\n<li>200 ml Eiwei\u00df<\/li>\n<li>1 ganzes Ei<\/li>\n<li>1 Messl\u00f6ffel Molke<\/li>\n<li>Multivitamin<\/li>\n<\/ul>\n<ul>\n<li><strong>Mahlzeit 2<\/strong><\/li>\n<li>100g Reis<\/li>\n<li>200g Huhn<\/li>\n<li>Ma\u00e7\u00e3 verde<\/li>\n<\/ul>\n<ul>\n<li><strong>Mahlzeit 3<\/strong><\/li>\n<li>80g Reis<\/li>\n<li>200g bife de per\u00fa<\/li>\n<li>Gr\u00fcner Salat mit Oliven\u00f6l<\/li>\n<\/ul>\n<ul>\n<li><strong>Mahlzeit 4<\/strong><\/li>\n<li>2 Dosen Thunfisch<\/li>\n<li>Fatia de p\u00e3o integral<\/li>\n<\/ul>\n<ul>\n<li><strong>Mahlzeit 5<\/strong><\/li>\n<li>250g Fisch<\/li>\n<li>200g br\u00f3colos<\/li>\n<li><strong>Mahlzeit 6<\/strong><\/li>\n<li>40g case\u00edna<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-36836\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/transf.jpg\" alt=\"Flavio Martins Transformation\" width=\"1024\" height=\"768\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/transf.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/transf-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/transf-768x576.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/transf-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/transf-20x15.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/transf-610x458.jpg 610w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h2><strong>Welche Art von Ausbildung absolvieren Sie?<\/strong><\/h2>\n<p>O meu treino vai sempre de acordo com a dieta\/fase onde me encontro, para ser sincero gosto de treinar PESADO, mas dou sempre prioridade \u00e0 correta execu\u00e7\u00e3o do exerc\u00edcio.<\/p>\n<p style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>Beispiel f\u00fcr R\u00fcckentraining<\/strong><\/span><\/p>\n<ul>\n<li><strong>Erhebungen<\/strong> &#8211; 3 s\u00e9ries x\u00a0max<br \/>\nCom 40 segundos de repouso mais uma s\u00e9rie m\u00e1xima com 10 segundos de repouso entre repeti\u00e7\u00f5es at\u00e9 \u00e0 falha.<\/li>\n<li><strong>Frontzieher mit Seil<\/strong> &#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<br \/>\nOnde dou aten\u00e7\u00e3o \u00e0 rota\u00e7\u00e3o do antebra\u00e7o\/pulso no inicio e final da execu\u00e7\u00e3o do exerc\u00edcio, para uma maior expans\u00e3o e contrac\u00e7\u00e3o do grande dorsal.<\/li>\n<li><strong>Zuggriff in R\u00fcckenlage <\/strong>&#8211; 4 s\u00e9ries x 10 repeti\u00e7\u00f5es<br \/>\nCom 2 segundos de isometria na fase conc\u00eantrica<\/li>\n<li><strong>Pullover na multistation com corda + Puxada \u00e0 nuca com rota\u00e7\u00e3o das m\u00e3os para fora<\/strong> &#8211; 3 s\u00e9ries x 10 + 10<\/li>\n<li><strong>Eleva\u00e7\u00f5es com pega junta <\/strong>&#8211; 1 s\u00e9rie x At\u00e9 \u00e0 falha<\/li>\n<\/ul>\n<h2><strong>Was sind deine drei Lieblings\u00fcbungen?<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-militar\/\">Freies Schulterdr\u00fccken an der Stange<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\">Tricep \u00e0 testa com barra<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\">Schr\u00e4gbankdr\u00fccken mit Kurzhanteln<\/a><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-36830\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/11354563_461776827314159_1090314765_o.jpg\" alt=\"Flavio Trainings- und Di\u00e4tplan\" width=\"1080\" height=\"1080\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/11354563_461776827314159_1090314765_o.jpg 1080w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/11354563_461776827314159_1090314765_o-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/11354563_461776827314159_1090314765_o-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/11354563_461776827314159_1090314765_o-768x768.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/11354563_461776827314159_1090314765_o-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/11354563_461776827314159_1090314765_o-20x20.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/11354563_461776827314159_1090314765_o-610x610.jpg 610w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<h2><strong>Quais as principais diferen\u00e7as quando queres ganhar peso e quando queres perder gordura?<\/strong><\/h2>\n<p>A diferen\u00e7a mais significativa \u00e9 o volume de comida, em bulk sou eu mais dois Fl\u00e1vios (ahah), enquanto na fase de cut sou s\u00f3 meia pessoa, apesar de eu estar mais c\u00f3modo nesta fase.<\/p>\n<p>A n\u00edvel de escolha de alimentos, as macros tamb\u00e9m s\u00e3o alteradas, em bulk fa\u00e7o carga de hidratos de carbono (Arroz Basmati, Batata Doce, Aveia) e baixo as gorduras.<\/p>\n<p>Em cut, baixo os hidratos e aumento as gorduras (Azeite, peixe, frutos secos, manteiga de amendoim), tamb\u00e9m nesta fase o consumo de prote\u00ednas \u00e9 elevado (carnes brancas, claras, peixe).<\/p>\n<h2><strong>Woher kommt Ihre Motivation?<\/strong><\/h2>\n<p>A motiva\u00e7\u00e3o v\u00eam mesmo de dentro, de querer superar-me, competir comigo pr\u00f3prio, evoluir e realmente conhecer o meu corpo e mente ao extremo.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-36831\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/11351914_461792620645913_667177003_n.jpg\" alt=\"Flavio Martins Wettbewerb\" width=\"960\" height=\"640\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/11351914_461792620645913_667177003_n.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/11351914_461792620645913_667177003_n-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/11351914_461792620645913_667177003_n-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/11351914_461792620645913_667177003_n-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/11351914_461792620645913_667177003_n-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/11351914_461792620645913_667177003_n-610x407.jpg 610w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/p>\n<h2><strong>Welche Nahrungserg\u00e4nzungsmittel verwenden Sie?<\/strong><\/h2>\n<ul>\n<li>Protein<\/li>\n<li>Wachsmais<\/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\/glutamina-guia-completo\/\"  rel=\"noopener noreferrer\">Glutamin<\/a><\/li>\n<li>Vitamin C<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\"  rel=\"noopener noreferrer\">Multivitamin<\/a><\/li>\n<li>Cafe\u00edna em c\u00e1psulas<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-36839\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/flavio-martins2.jpg\" alt=\"Flavio M\u00e4nnerk\u00f6rper Portugal\" width=\"1024\" height=\"768\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/flavio-martins2.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/flavio-martins2-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/flavio-martins2-768x576.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/flavio-martins2-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/flavio-martins2-20x15.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/03\/flavio-martins2-610x458.jpg 610w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h2><strong>Gibt es besondere Tipps f\u00fcr Anf\u00e4nger?<\/strong><\/h2>\n<p>Bem, principalmente n\u00e3o ter pressa e n\u00e3o querer tudo de uma vez, ser persistente e encarar as barreiras naturais que este nosso desporto representa.<\/p>\n<p>Definir objetivos \u00e9 algo muito importante, assim como a disciplina, ser cabe\u00e7a dura e n\u00e3o desistir.<\/p>\n<p>Am wichtigsten von allem?<br \/>\nSermos o melhor de n\u00f3s pr\u00f3prios!<\/p>\n<p><strong>Encontras o Fl\u00e1vio nas redes sociais abaixo.<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Instagram Fl\u00e1vio Martins\u00a0&#8211; oivalf_martins<\/strong><\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>Entrevista ao atleta Fl\u00e1vio Martins. Nome: Fl\u00e1vio Martins Idade: 28 anos Altura: 1,75m Peso em off-season: 85 Peso em competi\u00e7\u00e3o: 71kg Ta\u00e7a Carlos Rebolo Men&#8217;s [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":36826,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Fl\u00e1vio Martins: Destaque no Men's Physique Portugal","_seopress_titles_desc":"Conhe\u00e7a Fl\u00e1vio Martins, campe\u00e3o nacional no Men's Physique Portugal. 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Martins\\r\\n \\tIdade: 28 anos\\r\\n \\tAltura: 1,75m\\r\\n \\tPeso em off-season: 85\\r\\n \\tPeso em competi\u00e7\u00e3o: 71kg\\r\\n \\tTa\u00e7a Carlos Rebolo Men's Physique at\u00e9 1,77m - 2\u00ba lugar\u00a0\\r\\n \\tNacional Men's Physique 2015 at\u00e9 1,75m - 1\u00ba Lugar\\r\\n\\r\\nComo e porque \u00e9 que come\u00e7aste a treinar?\\r\\nComecei a treinar j\u00e1 um pouco tarde, de in\u00edcio devido aos estudos s\u00f3 conseguia fazer dois ou tr\u00eas treinos por semana, e demorei alguns anos at\u00e9 ter a necessidade e a possibilidade de \u201crespirar\u201d este mundo, at\u00e9 que ele come\u00e7ou a fazer parte de mim.\\r\\n\\r\\nComecei a dar os primeiros passos por incentivo de um amigo dono de um gin\u00e1sio.\\r\\n\\r\\nEle desde muito cedo viu em mim o que eu chamo de \\\"cabe\u00e7a dura\\\", e o que sempre me fascinou foi sair da zona de conforto, e com isso, conhecer-me de extremo a extremo.\\r\\n\\r\\n\\r\\nO que te levou a competir?\\r\\nA competi\u00e7\u00e3o surgiu em 2014 como desafio pessoal, foi como a \\\"cereja em cima do bolo\\\" e claro, o incentivo das pessoas que me rodeiam ao verem a entrega ao desporto e a disciplina necess\u00e1ria para subir ao palco.\\r\\n\\r\\nFoi tamb\u00e9m um complemento \u00e0 minha profiss\u00e3o como Personal Trainer.\\r\\n\\r\\n\\r\\nQue tipo de alimenta\u00e7\u00e3o segues?\\r\\nDurante todo o ano e independentemente do objetivo, prezo por ser o mais limpo poss\u00edvel, difere sim quantidades\/volume de comida e alguma varia\u00e7\u00e3o de alimentos.\\r\\n\\r\\nUtilizo sempre um esquema de carb cycling, onde vario quantidades de hidratos de carbono, independentemente da fase em que me encontro, fa\u00e7o dias zero m\u00e9dios e altos em hidratos, ou baixo e m\u00e9dio ou m\u00e9dio e alto.\\r\\n\\r\\n \\tRefei\u00e7\u00e3o 1\\r\\n \\t50g de aveia\\r\\n \\t200ml de claras\\r\\n \\t1 ovo inteiro\\r\\n \\t1 scoop de whey\\r\\n \\tMultivitaminico\\r\\n\\r\\n\\r\\n \\tRefei\u00e7\u00e3o 2\\r\\n \\t100g arroz\\r\\n \\t200g frango\\r\\n \\tMa\u00e7\u00e3 verde\\r\\n\\r\\n\\r\\n \\tRefei\u00e7\u00e3o 3\\r\\n \\t80g arroz\\r\\n \\t200g bife de per\u00fa\\r\\n \\tSalada verde com azeite\\r\\n\\r\\n\\r\\n \\tRefei\u00e7\u00e3o 4\\r\\n \\t2 latas de atum\\r\\n \\tFatia de p\u00e3o integral\\r\\n\\r\\n\\r\\n \\tRefei\u00e7\u00e3o 5\\r\\n \\t250g peixe\\r\\n \\t200g br\u00f3colos\\r\\n \\tRefei\u00e7\u00e3o 6\\r\\n \\t40g case\u00edna\\r\\n\\r\\n\\r\\nQue tipo de treino segues?\\r\\nO meu treino vai sempre de acordo com a dieta\/fase onde me encontro, para ser sincero gosto de treinar PESADO, mas dou sempre prioridade \u00e0 correta execu\u00e7\u00e3o do exerc\u00edcio.\\r\\nExemplo do treino de costas\\r\\n\\r\\n\\r\\n \\tEleva\u00e7\u00f5es - 3 s\u00e9ries x\u00a0max\\r\\nCom 40 segundos de repouso mais uma s\u00e9rie m\u00e1xima com 10 segundos de repouso entre repeti\u00e7\u00f5es at\u00e9 \u00e0 falha.\\r\\n \\tPuxador frontal com corda - 4 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\nOnde dou aten\u00e7\u00e3o \u00e0 rota\u00e7\u00e3o do antebra\u00e7o\/pulso no inicio e final da execu\u00e7\u00e3o do exerc\u00edcio, para uma maior expans\u00e3o e contrac\u00e7\u00e3o do grande dorsal.\\r\\n \\tPuxador comboio supinado - 4 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\nCom 2 segundos de isometria na fase conc\u00eantrica\\r\\n \\tPullover na multistation com corda + Puxada \u00e0 nuca com rota\u00e7\u00e3o das m\u00e3os para fora - 3 s\u00e9ries x 10 + 10\\r\\n \\tEleva\u00e7\u00f5es com pega junta - 1 s\u00e9rie x At\u00e9 \u00e0 falha\\r\\n\\r\\nQuais s\u00e3o os teus tr\u00eas exerc\u00edcios favoritos?\\r\\n\\r\\n \\tPress de ombro com barra livre\\r\\n \\tTricep \u00e0 testa com barra\\r\\n \\tSupino inclinado com halteres\\r\\n\\r\\n\\r\\nQuais as principais diferen\u00e7as quando queres ganhar peso e quando queres perder gordura?\\r\\nA diferen\u00e7a mais significativa \u00e9 o volume de comida, em bulk sou eu mais dois Fl\u00e1vios (ahah), enquanto na fase de cut sou s\u00f3 meia pessoa, apesar de eu estar mais c\u00f3modo nesta fase.\\r\\n\\r\\nA n\u00edvel de escolha de alimentos, as macros tamb\u00e9m s\u00e3o alteradas, em bulk fa\u00e7o carga de hidratos de carbono (Arroz Basmati, Batata Doce, Aveia) e baixo as gorduras.\\r\\n\\r\\nEm cut, baixo os hidratos e aumento as gorduras (Azeite, peixe, frutos secos, manteiga de amendoim), tamb\u00e9m nesta fase o consumo de prote\u00ednas \u00e9 elevado (carnes brancas, claras, peixe).\\r\\nDe onde vem a tua motiva\u00e7\u00e3o?\\r\\nA motiva\u00e7\u00e3o v\u00eam mesmo de dentro, de querer superar-me, competir comigo pr\u00f3prio, evoluir e realmente conhecer o meu corpo e mente ao extremo.\\r\\n\\r\\n\\r\\nQue suplementos utilizas?\\r\\n\\r\\n \\tProte\u00edna\\r\\n \\tWaxy Maize\\r\\n \\tBCAA's\\r\\n \\tGlutamina\\r\\n \\tVitamina C\\r\\n \\tMultivitam\u00ednico\\r\\n \\tCafe\u00edna em c\u00e1psulas\\r\\n\\r\\n\\r\\nAlguma dica em especial para 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