{"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-workout-plan-regime","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/fr\/chris-bumstead-plano-de-treino-dieta\/","title":{"rendered":"Chris Bumstead, le plan d&#039;entra\u00eenement et le r\u00e9gime"},"content":{"rendered":"<h2 class=\"wp-block-heading\"><strong>Plano de treino, dieta e suplementa\u00e7\u00e3o do atleta Chris Bumstead<\/strong><\/h2>\n\n\n\n<!--more-->\n\n\n\n<p class=\"wp-block-paragraph\">O Chris Bumstead era um promissor atleta de 22 anos que se tinha estreado no Olympia, na categoria de Classic Physique, e logo com uma excelente presta\u00e7\u00e3o. Segundo lugar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Era dif\u00edcil de adivinhar que se iria sagrar campe\u00e3o ano, ap\u00f3s ano, ap\u00f3s ano.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se formos contar, bem, o Chris Bumstead \u00e9 o actual campe\u00e3o do Mr Olympia em Classic Physique com cinco vit\u00f3rias consecutivas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Isto \u00e9, n\u00e3o s\u00f3 \u00e9 improv\u00e1vel um sucesso t\u00e3o significativo, como, infelizmente, o Cbum sofre de uma doen\u00e7a renal autoimune. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Este problema \u00e9 caracterizado pelo ataque do sistema imunit\u00e1rio aos pr\u00f3prios tecidos do corpo, incluindo os rins. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Como resultado, podem ser observados sintomas como incha\u00e7o nos rins, bem como nas pernas, costas e abd\u00f3men.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Actualiza\u00e7\u00e3o:<\/strong> O Cbum realmente estreou-se com uma excelente presta\u00e7\u00e3o, mas neste momento, \u00e9 o Mr Olympia na categoria de Classic Physique. A sua evolu\u00e7\u00e3o foi enorme e brevemente o artigo ser\u00e1 actualizado para reflectir isso. O artigo neste momento encontra-se 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\"> Qual \u00e9 o peso e a altura do Chris Bumstead? <\/h3><div class=\"rank-math-answer\"> Ele mede 1,83m, j\u00e1 o seu peso varia entre os 102kg em fase de competi\u00e7\u00e3o e os 118kg em offseason. <\/div><\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">O seu treino \u00e9 tudo menos f\u00e1cil e conta bom bastante volume.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e3o tem dias espec\u00edficos de descanso, optando por descansar apenas quando sente necessidade disso.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">J\u00e1 a sua alimenta\u00e7\u00e3o \u00e9 composta apenas por alimentos de excelente qualidade, tanto a n\u00edvel de macronutrientes, como tamb\u00e9m de micronutrientes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A la fin vous trouverez \u00e9galement les suppl\u00e9ments utilis\u00e9s par Chris Bumstead.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Treino A &#8211; Costas<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\"  rel=\"noopener\">Poids mort<\/a> &#8211; 4 s\u00e9ries x 10-8-8-Falha<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\"  rel=\"noopener\">Rang\u00e9e d&#039;halt\u00e8res<\/a> &#8211; 4 s\u00e9ries x 12-10-10-8 (2 s\u00e9ries em supina\u00e7\u00e3o e 2 em prona\u00e7\u00e3o)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener\">Large traction sur la machine<\/a> ou <a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/eleva\u00e7\u00f5es-assistidas.jpg\"  rel=\"noopener\">Eleva\u00e7\u00f5es assistidas com pega larga<\/a> &#8211; 4 s\u00e9ries x 12-15 repeti\u00e7\u00f5es (Supers\u00e9rie)<\/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\">Puxada na m\u00e1quina em p\u00e9<\/a> &#8211; 4 s\u00e9ries x 12-15 repeti\u00e7\u00f5es<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\"  rel=\"noopener\">Rang\u00e9e d&#039;halt\u00e8res<\/a> &#8211; 4 s\u00e9ries x 15-12-10-10<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\"  rel=\"noopener\">Ramer sur la machine<\/a> &#8211; 3 s\u00e9ries x 20 repeti\u00e7\u00f5es<\/li>\n\n\n\n<li><a title=\"Hyperextensions\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/hiperextensoes\/\"  rel=\"noopener\" data-schema-attribute=\"\">Hyperextensions<\/a> &#8211; 2 s\u00e9ries x at\u00e9 \u00e0 falha<\/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>Treino B &#8211; Peito e 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\">Presse pectorale inclin\u00e9e<\/a> &#8211; 5 s\u00e9ries 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\">Presse \u00e0 banc plat chez Smith<\/a> &#8211; 4 s\u00e9ries x 12-10-8-8<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-inclinadas\/\"  rel=\"noopener\">Ouvertures inclin\u00e9es<\/a> &#8211; 3 s\u00e9ries x 15-12-12<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/\"  rel=\"noopener\">Ouvertures de c\u00e2bles<\/a> &#8211; 3 s\u00e9ries x 15-12 repeti\u00e7\u00f5es (Supers\u00e9rie)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/flexoes\/\"  rel=\"noopener\">Des pompes<\/a> &#8211; 3 s\u00e9ries x At\u00e9 \u00e0 falha<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\"  rel=\"noopener\">Curl avec barre<\/a> &#8211; 3 s\u00e9ries x 15 repeti\u00e7\u00f5es (Supers\u00e9rie)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/curl-bicep-invertido.jpg\"  rel=\"noopener\">Curl d&#039;halt\u00e8res avec prise invers\u00e9e<\/a> &#8211; 3 s\u00e9ries x At\u00e9 \u00e0 falha<\/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\">Curl concentrado na m\u00e1quina<\/a> &#8211; 3 s\u00e9ries x 10-12 repeti\u00e7\u00f5es (Drop Set na 2\u00ba e 3\u00ba s\u00e9rie, supers\u00e9rie)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-martelo\/\"  data-type=\"page\" data-id=\"38097\" rel=\"noreferrer noopener\">Boucle de marteau<\/a> &#8211; 2 s\u00e9ries x 10-8 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Treino C &#8211; Isquiotibiais e 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\">Flexion des jambes<\/a> &#8211; 4 s\u00e9ries x 15 repeti\u00e7\u00f5es<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/peso-morto-pernas-esticadas.jpg\"  rel=\"noopener\">Soulev\u00e9 de terre avec les jambes droites<\/a> &#8211; 4 s\u00e9ries x 15-20 repeti\u00e7\u00f5es<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/leg-curl-em-p\u00e9.png\"  rel=\"noopener\">Flexion des jambes debout<\/a> &#8211; 2 s\u00e9ries x 4-5 repeti\u00e7\u00f5es (Drop sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/agachamento-hack-invertido.jpg\"  rel=\"noopener\">Hack squat invers\u00e9<\/a> &#8211; 4 s\u00e9ries x 15-20 repeti\u00e7\u00f5es<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/flex\u00e3o-gl\u00fateos.jpg\"  rel=\"noopener\">Flex\u00e3o de gl\u00fateos<\/a> ou <a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/kickback-gluteos.jpg\"  rel=\"noopener\">Kickback de gl\u00fateos<\/a> &#8211; 3 s\u00e9ries x 12-15 repeti\u00e7\u00f5es<\/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 physique classique\" 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>Treino D &#8211; Ombros e 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\">C\u00f4t\u00e9s<\/a> \u2013 3 s\u00e9ries x 15 r\u00e9p\u00e9titions<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener\">Presse \u00e0 \u00e9paules avec halt\u00e8res<\/a> &#8211; 3 s\u00e9ries x 12 repeti\u00e7\u00f5es (Supers\u00e9rie)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/frontais-com-barra.jpg\"  rel=\"noopener\">Fa\u00e7ades avec barre<\/a> \u2013 3 s\u00e9ries x 12 r\u00e9p\u00e9titions<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/posteriores-cabo.jpg\"  rel=\"noopener\">Ischio-jambiers avec corde<\/a> &#8211; 4 s\u00e9ries x 20-15-12-12<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta\/\"  rel=\"noopener\">Rang\u00e9e haute<\/a> &#8211; 3 s\u00e9ries x 15-12-12 (Supers\u00e9rie)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/puxada-a-frente-com-corda.jpg\"  rel=\"noopener\">Tirage avant en corde<\/a> &#8211; 3 s\u00e9ries 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\">Laterais na m\u00e1quina<\/a> \u2013 3 s\u00e9ries x 15 r\u00e9p\u00e9titions<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/fundos-no-banco.jpg\"  rel=\"noopener\">Fonds en banque<\/a> &#8211; 4 s\u00e9ries x 12-15 repeti\u00e7\u00f5es (Supers\u00e9rie)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\"  rel=\"noopener\">Tr\u00edcep com barra em Z \u00e0 testa<\/a> &#8211; 4 s\u00e9ries x 12-15 repeti\u00e7\u00f5es<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/tricep-a-testa-invertido.jpg\"  rel=\"noopener\">Tricep com barra \u00e0 testa invertido<\/a> &#8211; 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/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\">Extens\u00e3o de tr\u00edcep com cabo<\/a> &#8211; 3 s\u00e9ries x 12-10-8<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Treino E &#8211; Quadr\u00edceps<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener\">Extension des jambes<\/a> \u2013 3 s\u00e9ries x 15 r\u00e9p\u00e9titions<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener\">S&#039;accroupir<\/a> &#8211; 2 s\u00e9ries x 8 repeti\u00e7\u00f5es (mais pesado) e 6 s\u00e9ries x 10-12 repeti\u00e7\u00f5es (menos pesado)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\"  rel=\"noopener\">Presse<\/a> &#8211; 4 s\u00e9ries x 40-30-20-10<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener\">Extension des jambes<\/a> &#8211; 4 s\u00e9ries x 15 repeti\u00e7\u00f5es (Supers\u00e9rie)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\"  rel=\"noopener\">Fentes<\/a> &#8211; 4 s\u00e9ries x 6-8 repeti\u00e7\u00f5es<\/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=\"r\u00e9gime 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>Alimenta\u00e7\u00e3o<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Actualiza\u00e7\u00e3o. Em baixo encontras uma antiga dieta partilhada pelo Chris, enquanto actualmente a informa\u00e7\u00e3o que obtemos colocamos no final desta antiga dieta.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Repas 1<\/strong><\/li>\n\n\n\n<li>\u0152ufs<\/li>\n\n\n\n<li>Avoine<\/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>Repas 2<\/strong><\/li>\n\n\n\n<li>Poulet<\/li>\n\n\n\n<li>Riz<\/li>\n\n\n\n<li>L\u00e9gumes<\/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>Repas 3<\/strong><\/li>\n\n\n\n<li>Poisson blanc<\/li>\n\n\n\n<li>Patate douce<\/li>\n\n\n\n<li>L\u00e9gumes<\/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>Refei\u00e7\u00e3o 4 (Pr\u00e9-treino)<\/strong><\/li>\n\n\n\n<li>Poisson blanc<\/li>\n\n\n\n<li>Riz<\/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>Refei\u00e7\u00e3o 5 (P\u00f3s-treino)<\/strong><\/li>\n\n\n\n<li>Isolat de lactos\u00e9rum<\/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>Repas 6<\/strong><\/li>\n\n\n\n<li>Poulet<\/li>\n\n\n\n<li>Patate douce<\/li>\n\n\n\n<li>Brocoli<\/li>\n\n\n\n<li>Asperges<\/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>Repas 7<\/strong><\/li>\n\n\n\n<li>\u0152ufs<\/li>\n\n\n\n<li>L\u00e9gumes<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Varia\u00e7\u00e3o da ingest\u00e3o cal\u00f3rica do CBUM<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tal como todos os atletas de culturismo, o CBum adapta estrategicamente o seu consumo cal\u00f3rico conforme a fase em que se encontra. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ora, se est\u00e1 em off-season, as calorias sobem bastante, enquanto quando se prepara para competir, estas come\u00e7am a descer.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Esta abordagem permite o t\u00edpico ganho de massa muscular em \u00e9pocas de Off Season, e a desejada queima de gordura quando o objetivo \u00e9 competir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u00c9poca de competi\u00e7\u00f5es: cerca de 3200 calorias por dia<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Durante o per\u00edodo competitivo, quando o objectivo principal \u00e9 reduzir a gordura corporal e destacar a defini\u00e7\u00e3o muscular, CBum diminui a sua ingest\u00e3o cal\u00f3rica para aproximadamente 3200 calorias di\u00e1rias.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Esta redu\u00e7\u00e3o controlada de calorias, combinada com um treino intenso, permite-lhe atingir um n\u00edvel extremamente baixo de gordura corporal, mantendo a maior quantidade poss\u00edvel de massa muscular.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nesta fase, a sua dieta \u00e9 meticulosamente planeada, com foco em alimentos ricos em prote\u00ednas, como carnes magras, ovos e suplementos proteicos. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ele tamb\u00e9m consome hidratos de carbono complexos de baixo \u00edndice glic\u00e9mico para fornecer energia sustentada durante os treinos. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A ingest\u00e3o de gorduras \u00e9 minimizada, priorizando fontes saud\u00e1veis como abacate, frutos secos e \u00f3leos vegetais.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Fora de \u00e9poca: cerca de 5000 calorias por dia<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">J\u00e1 no per\u00edodo de Off Season, quando o foco \u00e9 o ganho de massa muscular, CBum aumenta significativamente o seu consumo cal\u00f3rico para aproximadamente 5000 calorias di\u00e1rias. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Este n\u00edvel cal\u00f3rico \u00e9 necess\u00e1rio para suportar o crescimento muscular intenso.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Durante esta fase, ele aumenta a ingest\u00e3o de hidratos de carbono, incluindo fontes como batata-doce, arroz integral e aveia, para maximizar as reservas de glicog\u00e9nio muscular e favorecer a s\u00edntese proteica. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A ingest\u00e3o de prote\u00ednas tamb\u00e9m \u00e9 elevada, muitas vezes excedendo 2g por kg de peso corporal, para fornecer os blocos de constru\u00e7\u00e3o necess\u00e1rios para a repara\u00e7\u00e3o e crescimento muscular. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fontes saud\u00e1veis de gorduras, como abacate, \u00f3leo de coco e gema de ovo, s\u00e3o incorporadas em quantidades moderadas para suportar a produ\u00e7\u00e3o hormonal e a sa\u00fade geral.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">En bref<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A abordagem estrat\u00e9gica de CBum relativamente \u00e0 nutri\u00e7\u00e3o, n\u00e3o t\u00eam nenhum segredo ou truque m\u00e1gico. \u00c9 inteligente, como seria de esperar num atleta deste n\u00edvel, mas \u00e9 s\u00f3 uma das vari\u00e1veis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Combinada com um treino intenso e disciplina que certamente t\u00eam, ou n\u00e3o teria chegado a este patamar, descanso e tudo o que envolve um atleta de alta competi\u00e7\u00e3o, fazem dele campe\u00e3o ano ap\u00f3s ano na sua categoria.<\/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 d&#039;entra\u00eenement 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>Suppl\u00e9ments<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Por fim, os suplementos utilizados por este atleta est\u00e3o em baixo.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener\">Prot\u00e9ine de lactos\u00e9rum<\/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\">Glutamine<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\"  rel=\"noopener\">Monohydrate de cr\u00e9atine<\/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\">Multivitamin<\/a><\/li>\n\n\n\n<li>huile de poisson<\/li>\n\n\n\n<li>Complexe de vitamines B<\/li>\n\n\n\n<li>Vitamine 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>R\u00e9seaux sociaux<\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/www.facebook.com\/Bumstead1995\/\" target=\"_blank\" rel=\"noopener\">Chris Bumstead<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.instagram.com\/cbum\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">InstagramChris Bumstead<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.cbumfitness.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Site 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>Sources:<\/strong> Simplyshredded.com, Flexonline.com et r\u00e9seaux sociaux.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Plano de treino, dieta e suplementa\u00e7\u00e3o do 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. 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