{"id":15477,"date":"2017-09-20T17:31:23","date_gmt":"2017-09-20T17:31:23","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=15477"},"modified":"2024-05-28T01:11:32","modified_gmt":"2024-05-28T00:11:32","slug":"chris-bumstead-entrenamiento-plan-dieta","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/chris-bumstead-plano-de-treino-dieta\/","title":{"rendered":"Chris Bumstead, el plan de entrenamiento y la dieta"},"content":{"rendered":"<h2 class=\"wp-block-heading\"><strong>Plan de entrenamiento, dieta y suplementaci\u00f3n del atleta Chris Bumstead<\/strong><\/h2>\n\n\n\n<!--more-->\n\n\n\n<p class=\"wp-block-paragraph\">Chris Bumstead era un prometedor atleta de 22 a\u00f1os que debut\u00f3 en los Juegos Ol\u00edmpicos en la categor\u00eda de F\u00edsico Cl\u00e1sico y tuvo un excelente desempe\u00f1o. Qued\u00f3 en segundo lugar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Era dif\u00edcil adivinar que ser\u00eda coronado campe\u00f3n a\u00f1o tras a\u00f1o, tras a\u00f1o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si vamos a contar, bueno, Chris Bumstead es el actual campe\u00f3n de Mr Olympia en Classic Physique con cinco victorias consecutivas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Es decir, no s\u00f3lo es poco probable que tenga un \u00e9xito tan significativo, sino que, desgraciadamente, Cbum padece una enfermedad renal autoinmune. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Este problema se caracteriza porque el sistema inmunol\u00f3gico ataca los propios tejidos del cuerpo, incluidos los ri\u00f1ones. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Como resultado, se pueden observar s\u00edntomas como hinchaz\u00f3n en los ri\u00f1ones, as\u00ed como en las piernas, la espalda y el abdomen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Actualizar:<\/strong> Cbum debut\u00f3 con una actuaci\u00f3n excelente, pero actualmente es Mr. Olympia en la categor\u00eda de F\u00edsico Cl\u00e1sico. Su evoluci\u00f3n ha sido enorme y el art\u00edculo se actualizar\u00e1 pr\u00f3ximamente para reflejarlo. El art\u00edculo est\u00e1 desactualizado.<\/p>\n\n\n\n<div class=\"wp-block-rank-math-faq-block\"><div class=\"rank-math-faq-item\"><h3 class=\"rank-math-question\"> \u00bfCu\u00e1nto mide y cu\u00e1nto pesa Chris Bumstead? <\/h3><div class=\"rank-math-answer\"> Mide 1,83 m y su peso var\u00eda entre 102 kg durante la competici\u00f3n y 118 kg fuera de temporada. <\/div><\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Su entrenamiento no es nada f\u00e1cil y tiene mucho volumen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No tiene d\u00edas de descanso espec\u00edficos, elige descansar s\u00f3lo cuando siente la necesidad.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tu dieta se compone \u00fanicamente de alimentos de excelente calidad, tanto en macronutrientes como en micronutrientes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Al final tambi\u00e9n encontrar\u00e1s los suplementos utilizados por Chris Bumstead.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Entrenamiento A \u2013 Espalda<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\"  rel=\"noopener\">Peso muerto<\/a> \u2013 4 series x 10-8-8-Fallo<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\"  rel=\"noopener\">remo con barra<\/a> \u2013 4 series x 12-10-10-8 (2 series en supinaci\u00f3n y 2 en pronaci\u00f3n)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener\">Amplio tir\u00f3n en la m\u00e1quina<\/a> o <a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/eleva\u00e7\u00f5es-assistidas.jpg\"  rel=\"noopener\">Dominadas asistidas con agarre amplio<\/a> \u2013 4 series x 12-15 repeticiones (Superserie)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/puxada-na-m\u00e1quina-em-p\u00e9.jpg\"  rel=\"noopener\">Dominadas en m\u00e1quina de pie<\/a> \u2013 4 series x 12-15 repeticiones<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\"  rel=\"noopener\">remo con mancuernas<\/a> \u2013 4 series x 15-12-10-10<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\"  rel=\"noopener\">Remar en la m\u00e1quina<\/a> \u2013 3 series x 20 repeticiones<\/li>\n\n\n\n<li><a title=\"hiperextensiones\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/hiperextensoes\/\"  rel=\"noopener\" data-schema-attribute=\"\">hiperextensiones<\/a> \u2013 2 series x hasta el fallo<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image alignwide size-full\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead.jpg\"><img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead.jpg\" alt=\"Chris Bumstead\" class=\"wp-image-15504\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead.jpg 800w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-768x768.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-20x20.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-610x610.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-70x70.jpg 70w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Entrenamiento B \u2013 Pecho y b\u00edceps<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\"  rel=\"noopener\">Press de pecho inclinado<\/a> \u2013 5 series x 15-15-12-12-10<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/supino-plano-smith.jpg\"  rel=\"noopener\">Press de banca plano en smith<\/a> \u2013 4 series x 12-10-8-8<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-inclinadas\/\"  rel=\"noopener\">Aberturas inclinadas<\/a> \u2013 3 series x 15-12-12<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/\"  rel=\"noopener\">Aberturas para cables<\/a> \u2013 3 series x 15-12 repeticiones (Superserie)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/flexoes\/\"  rel=\"noopener\">Lagartijas<\/a> \u2013 3 series x Hasta el fallo<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\"  rel=\"noopener\">Curl con barra<\/a> \u2013 3 series x 15 repeticiones (Superserie)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/curl-bicep-invertido.jpg\"  rel=\"noopener\">Curl con barra con agarre invertido<\/a> \u2013 3 series x Hasta el fallo<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/curl-bicep-concentrado-na-m\u00e1quina.jpg\"  rel=\"noopener\">Rizo concentrado en la m\u00e1quina<\/a> \u2013 3 series x 10-12 repeticiones (Drop Set en la 2.\u00aa y 3.\u00aa serie, superserie)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-martelo\/\"  data-type=\"page\" data-id=\"38097\" rel=\"noreferrer noopener\">Curl de martillo<\/a> \u2013 2 series x 10-8 repeticiones<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Entrenamiento C \u2013 Isquiotibiales y gl\u00fateos<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener\">Leg Curl<\/a> \u2013 4 series x 15 repeticiones<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/peso-morto-pernas-esticadas.jpg\"  rel=\"noopener\">Peso muerto con piernas rectas<\/a> \u2013 4 series x 15-20 repeticiones<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/leg-curl-em-p\u00e9.png\"  rel=\"noopener\">Flexi\u00f3n de piernas de pie<\/a> \u2013 2 series x 4-5 repeticiones (series descendentes)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/agachamento-hack-invertido.jpg\"  rel=\"noopener\">Sentadilla hack invertida<\/a> \u2013 4 series x 15-20 repeticiones<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/flex\u00e3o-gl\u00fateos.jpg\"  rel=\"noopener\">flexi\u00f3n de los gl\u00fateos<\/a> o <a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/kickback-gluteos.jpg\"  rel=\"noopener\">Patada de gl\u00fateos<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image alignwide\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-classic-physique.jpg\"><img decoding=\"async\" width=\"900\" height=\"692\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-classic-physique.jpg\" alt=\"chris bumstead f\u00edsico cl\u00e1sico\" class=\"wp-image-15506\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-classic-physique.jpg 900w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-classic-physique-300x231.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-classic-physique-768x591.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-classic-physique-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-classic-physique-610x469.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-classic-physique-20x15.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-classic-physique-600x461.jpg 600w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Entrenamiento D \u2013 Hombros y tr\u00edceps<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\"  rel=\"noopener\">Lados<\/a> \u2013 3 series x 15 repeticiones<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener\">Press de hombros con mancuernas<\/a> \u2013 3 series x 12 repeticiones (Superserie)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/frontais-com-barra.jpg\"  rel=\"noopener\">Frentes con barra<\/a> \u2013 3 series x 12 repeticiones<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/posteriores-cabo.jpg\"  rel=\"noopener\">Isquiotibiales con cuerda<\/a> \u2013 4 series x 20-15-12-12<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta\/\"  rel=\"noopener\">fila alta<\/a> \u2013 3 series x 15-12-12 (Superserie)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/puxada-a-frente-com-corda.jpg\"  rel=\"noopener\">Tirador frontal de cuerda<\/a> \u2013 3 series x 15-12-12<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/laterais-na-maquina.png\"  rel=\"noopener\">Lados de la m\u00e1quina<\/a> \u2013 3 series x 15 repeticiones<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/fundos-no-banco.jpg\"  rel=\"noopener\">Fondos en el banco<\/a> \u2013 4 series x 12-15 repeticiones (Superserie)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\"  rel=\"noopener\">Barra en Z de tr\u00edceps a la frente<\/a> \u2013 4 series x 12-15 repeticiones<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/tricep-a-testa-invertido.jpg\"  rel=\"noopener\">Tr\u00edceps invertido con barra en la frente<\/a> \u2013 4 series x 8-10 repeticiones<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/extens\u00e3o-tr\u00edcep-com-cabo.jpg\"  rel=\"noopener\">Extensi\u00f3n de tr\u00edceps con cable<\/a> \u2013 3 series x 12-10-8<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Entrenamiento E \u2013 Cu\u00e1driceps<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener\">Extensi\u00f3n de pierna<\/a> \u2013 3 series x 15 repeticiones<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener\">Ponerse en cuclillas<\/a> \u2013 2 series x 8 repeticiones (m\u00e1s pesadas) y 6 series x 10-12 repeticiones (m\u00e1s ligeras)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\"  rel=\"noopener\">Prensa<\/a> \u2013 4 series x 40-30-20-10<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener\">Extensi\u00f3n de pierna<\/a> \u2013 4 series x 15 repeticiones (Superserie)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\"  rel=\"noopener\">Estocadas<\/a> \u2013 4 series x 6-8 repeticiones<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image alignwide\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-dieta.jpg\"><img decoding=\"async\" width=\"902\" height=\"640\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-dieta.jpg\" alt=\"dieta de chris bumstead\" class=\"wp-image-15508\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-dieta.jpg 902w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-dieta-300x213.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-dieta-768x545.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-dieta-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-dieta-20x14.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-dieta-610x433.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-dieta-600x426.jpg 600w\" sizes=\"(max-width: 902px) 100vw, 902px\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Alimento<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Actualizaci\u00f3n. A continuaci\u00f3n encontrar\u00e1 una dieta antigua compartida por Chris. La informaci\u00f3n que hemos obtenido se encuentra al final de esta dieta.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Comida 1<\/strong><\/li>\n\n\n\n<li>Huevos<\/li>\n\n\n\n<li>Avena<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Comida 2<\/strong><\/li>\n\n\n\n<li>Pollo<\/li>\n\n\n\n<li>Arroz<\/li>\n\n\n\n<li>Verduras<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Comida 3<\/strong><\/li>\n\n\n\n<li>Pescado blanco<\/li>\n\n\n\n<li>Papa dulce<\/li>\n\n\n\n<li>Verduras<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Comida 4 (Pre-entrenamiento)<\/strong><\/li>\n\n\n\n<li>Pescado blanco<\/li>\n\n\n\n<li>Arroz<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Comida 5 (Post-entrenamiento)<\/strong><\/li>\n\n\n\n<li>Aislado de suero<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Comida 6<\/strong><\/li>\n\n\n\n<li>Pollo<\/li>\n\n\n\n<li>Papa dulce<\/li>\n\n\n\n<li>Br\u00f3coli<\/li>\n\n\n\n<li>Esp\u00e1rragos<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Comida 7<\/strong><\/li>\n\n\n\n<li>Huevos<\/li>\n\n\n\n<li>Verduras<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Variaci\u00f3n en la ingesta cal\u00f3rica del CBUM<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Como todos los atletas de culturismo, CBum adapta estrat\u00e9gicamente su ingesta cal\u00f3rica dependiendo de la fase en la que se encuentre. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ahora bien, si est\u00e1s en temporada baja, las calor\u00edas aumentan significativamente, mientras que cuando te est\u00e1s preparando para competir, empiezan a disminuir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Este enfoque permite la ganancia t\u00edpica de masa muscular durante la temporada baja y la quema de grasa deseada cuando el objetivo es competir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Temporada de competici\u00f3n: alrededor de 3200 calor\u00edas al d\u00eda.<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Durante el per\u00edodo competitivo, cuando el objetivo principal es reducir la grasa corporal y resaltar la definici\u00f3n muscular, CBum reduce su ingesta cal\u00f3rica a aproximadamente 3200 calor\u00edas por d\u00eda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Esta reducci\u00f3n controlada de calor\u00edas, combinada con un entrenamiento intenso, permite alcanzar un nivel extremadamente bajo de grasa corporal manteniendo la mayor cantidad posible de masa muscular.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En esta etapa, su dieta se planifica meticulosamente, centr\u00e1ndose en alimentos ricos en prote\u00ednas, como carnes magras, huevos y suplementos proteicos. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tambi\u00e9n consume carbohidratos complejos de bajo \u00edndice gluc\u00e9mico para proporcionar energ\u00eda sostenida durante los entrenamientos. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se minimiza la ingesta de grasas, priorizando fuentes saludables como el aguacate, los frutos secos y los aceites vegetales.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Fuera de temporada: unas 5000 calor\u00edas al d\u00eda<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Durante la temporada baja, cuando el objetivo es ganar masa muscular, CBum aumenta significativamente su consumo cal\u00f3rico a aproximadamente 5000 calor\u00edas por d\u00eda. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Este nivel de calor\u00edas es necesario para favorecer un crecimiento muscular intenso.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Durante esta fase, aumenta su consumo de carbohidratos, incluyendo fuentes como batatas, arroz integral y avena, para maximizar las reservas de gluc\u00f3geno muscular y promover la s\u00edntesis de prote\u00ednas. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La ingesta de prote\u00ednas tambi\u00e9n es alta, superando a menudo los 2 g por kg de peso corporal, para proporcionar los componentes b\u00e1sicos necesarios para la reparaci\u00f3n y el crecimiento muscular. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se incorporan fuentes saludables de grasas, como el aguacate, el aceite de coco y las yemas de huevo, en cantidades moderadas para favorecer la producci\u00f3n de hormonas y la salud general.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">En breve<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">El enfoque estrat\u00e9gico de CBum en nutrici\u00f3n no tiene secretos ni trucos de magia. Es inteligente, como cabr\u00eda esperar de un atleta de este nivel, pero es solo una de las variables.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Combinado con un entrenamiento intenso y disciplina que sin duda tiene, o no habr\u00eda llegado a este nivel, el descanso y todo lo que implica un deportista de alto rendimiento, lo hacen campe\u00f3n a\u00f1o tras a\u00f1o en su categor\u00eda.<\/p>\n\n\n\n<figure class=\"wp-block-image alignwide is-style-default\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-plano-treino-1.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"971\" height=\"630\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-plano-treino-1.jpg\" alt=\"plan de entrenamiento de chris bumstead\" class=\"wp-image-15512\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-plano-treino-1.jpg 971w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-plano-treino-1-300x195.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-plano-treino-1-768x498.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-plano-treino-1-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-plano-treino-1-610x396.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-plano-treino-1-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/chris-bumstead-plano-treino-1-600x389.jpg 600w\" sizes=\"(max-width: 971px) 100vw, 971px\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Suplementos<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Finalmente, se detallan a continuaci\u00f3n los suplementos utilizados por este deportista.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener\">Prote\u00edna de suero<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\"  rel=\"noopener\">BCAA<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/glutamina-guia-completo\/\"  rel=\"noopener\">glutamina<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\"  rel=\"noopener\">Monohidrato de Creatina<\/a><\/li>\n\n\n\n<li>vitargo<\/li>\n\n\n\n<li>R-ALA<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\"  rel=\"noopener\">Multivitamina<\/a><\/li>\n\n\n\n<li>aceite de pescado<\/li>\n\n\n\n<li>Complejo de vitamina B<\/li>\n\n\n\n<li>Vitamina C<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Redes sociales<\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/www.facebook.com\/Bumstead1995\/\" target=\"_blank\" rel=\"noopener\">Facebook Chris Bumstead<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.instagram.com\/cbum\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Instagram Chris Bumstead<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.cbumfitness.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Sitio web de Chris Bumstead<\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fuentes:<\/strong> Simplyshredded.com, Flexonline.com y redes sociales.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Plan de entrenamiento, dieta y suplementaci\u00f3n del atleta Chris Bumstead<\/p>","protected":false},"author":1218,"featured_media":15481,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"CBum Treino: Descobre o Plano de Sucesso de Bumstead","_seopress_titles_desc":"Descobre o treino intenso do CBum, os seus segredos de dieta e suplementa\u00e7\u00e3o. Aumenta a tua for\u00e7a com as dicas do campe\u00e3o Classic 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