{"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-dieet","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/nl\/chris-bumstead-plano-de-treino-dieta\/","title":{"rendered":"Chris Bumstead, het trainingsplan en het dieet"},"content":{"rendered":"<h2 class=\"wp-block-heading\"><strong>Trainings-, dieet- en supplementenplan van atleet Chris Bumstead<\/strong><\/h2>\n\n\n\n<!--more-->\n\n\n\n<p class=\"wp-block-paragraph\">Chris Bumstead was een veelbelovende 22-jarige atleet die zijn Olympia-debuut maakte in de categorie Classic Physique en uitstekend presteerde. Hij eindigde op de tweede plaats.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Het was moeilijk te voorspellen dat hij jaar na jaar tot kampioen gekroond zou worden.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Als we gaan tellen, nou ja, Chris Bumstead is de huidige Mr. Olympia-kampioen in Classic Physique met vijf opeenvolgende overwinningen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dat wil zeggen dat zo&#039;n groot succes niet alleen onwaarschijnlijk is, maar dat Cbum helaas ook aan een auto-immuun nierziekte lijdt. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dit probleem ontstaat doordat het immuunsysteem het lichaamseigen weefsel aanvalt, waaronder de nieren. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Als gevolg daarvan kunnen symptomen als zwellingen in de nieren, maar ook in de benen, rug en buik worden waargenomen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Update:<\/strong> Cbum debuteerde met een uitstekende prestatie, maar is momenteel Mr. Olympia in de categorie Classic Physique. Zijn evolutie is enorm geweest en het artikel zal binnenkort worden bijgewerkt om dit te weerspiegelen. Het artikel is momenteel verouderd.<\/p>\n\n\n\n<div class=\"wp-block-rank-math-faq-block\"><div class=\"rank-math-faq-item\"><h3 class=\"rank-math-question\"> Hoe lang en hoeveel weegt Chris Bumstead? <\/h3><div class=\"rank-math-answer\"> Hij is 1,83 m lang en zijn gewicht varieert van 102 kg tijdens de competitie tot 118 kg buiten het seizoen. <\/div><\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Zijn training is alles behalve gemakkelijk en kent veel volume.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hij heeft geen specifieke rustdagen, hij rust alleen als hij daar behoefte aan heeft.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uw dieet bestaat uitsluitend uit voedingsmiddelen van uitstekende kwaliteit, zowel wat betreft macronutri\u00ebnten als micronutri\u00ebnten.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aan het einde vind je ook de supplementen die Chris Bumstead gebruikt.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Training A \u2013 Rug<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\"  rel=\"noopener\">Dood gewicht<\/a> \u2013 4 sets x 10-8-8-Fout<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\"  rel=\"noopener\">Barbell rij<\/a> \u2013 4 sets x 12-10-10-8 (2 sets in supinatie en 2 in pronatie)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener\">Brede trekkracht op de machine<\/a> of <a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/eleva\u00e7\u00f5es-assistidas.jpg\"  rel=\"noopener\">Pull-ups met brede grip<\/a> \u2013 4 sets x 12-15 herhalingen (Superset)<\/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\">Staande machine pull-up<\/a> \u2013 4 sets x 12-15 herhalingen<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\"  rel=\"noopener\">Halter rij<\/a> \u2013 4 sets x 15-12-10-10<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\"  rel=\"noopener\">Roeien op de machine<\/a> \u2013 3 sets x 20 herhalingen<\/li>\n\n\n\n<li><a title=\"Hyperextensies\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/hiperextensoes\/\"  rel=\"noopener\" data-schema-attribute=\"\">Hyperextensies<\/a> \u2013 2 sets x tot falen<\/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>Training B \u2013 Borst en biceps<\/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\">Hellingborstpers<\/a> \u2013 5 sets 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\">Plat bankdrukken bij Smith<\/a> \u2013 4 sets x 12-10-8-8<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-inclinadas\/\"  rel=\"noopener\">Schuine openingen<\/a> \u2013 3 sets x 15-12-12<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/\"  rel=\"noopener\">Kabelopeningen<\/a> \u2013 3 sets x 15-12 herhalingen (Superset)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/flexoes\/\"  rel=\"noopener\">Opdrukken<\/a> \u2013 3 sets x Tot mislukking<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\"  rel=\"noopener\">Krul met staaf<\/a> \u2013 3 sets x 15 herhalingen (Superset)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/curl-bicep-invertido.jpg\"  rel=\"noopener\">Barbellcurl met omgekeerde greep<\/a> \u2013 3 sets x Tot mislukking<\/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\">Geconcentreerde krul op de machine<\/a> \u2013 3 sets x 10-12 herhalingen (Drop Set op de 2e en 3e set, superset)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-martelo\/\"  data-type=\"page\" data-id=\"38097\" rel=\"noreferrer noopener\">Hamer Krul<\/a> \u2013 2 sets x 10-8 herhalingen<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Training C \u2013 Hamstrings en bilspieren<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener\">Been krullen<\/a> \u2013 4 sets x 15 herhalingen<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/peso-morto-pernas-esticadas.jpg\"  rel=\"noopener\">Deadlift met rechte benen<\/a> \u2013 4 sets x 15-20 herhalingen<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/leg-curl-em-p\u00e9.png\"  rel=\"noopener\">Staande beencurl<\/a> \u2013 2 sets x 4-5 herhalingen (Drop sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/agachamento-hack-invertido.jpg\"  rel=\"noopener\">Omgekeerde hack-squat<\/a> \u2013 4 sets x 15-20 herhalingen<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/flex\u00e3o-gl\u00fateos.jpg\"  rel=\"noopener\">Gluteale flexie<\/a> of <a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/kickback-gluteos.jpg\"  rel=\"noopener\">Glute kickback<\/a> \u2013 3 sets x 12-15 herhalingen<\/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 klassieke lichaamsbouw\" 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>Training D \u2013 Schouders en triceps<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\"  rel=\"noopener\">Zijkanten<\/a> \u2013 3 sets x 15 herhalingen<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener\">Halter schouderpress<\/a> \u2013 3 sets x 12 herhalingen (Superset)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/frontais-com-barra.jpg\"  rel=\"noopener\">Fronten met bar<\/a> \u2013 3 sets x 12 herhalingen<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/posteriores-cabo.jpg\"  rel=\"noopener\">Hamstrings met touw<\/a> \u2013 4 sets x 20-15-12-12<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta\/\"  rel=\"noopener\">Hoge rij<\/a> \u2013 3 sets x 15-12-12 (Superset)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/puxada-a-frente-com-corda.jpg\"  rel=\"noopener\">Touw aan de voorkant<\/a> \u2013 3 sets 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\">Zijkanten van de machine<\/a> \u2013 3 sets x 15 herhalingen<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/fundos-no-banco.jpg\"  rel=\"noopener\">Fondsen op de bank<\/a> \u2013 4 sets x 12-15 herhalingen (Superset)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\"  rel=\"noopener\">Z-bar triceps naar voorhoofd<\/a> \u2013 4 sets x 12-15 herhalingen<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/09\/tricep-a-testa-invertido.jpg\"  rel=\"noopener\">Omgekeerde triceps met halter naar voorhoofd<\/a> \u2013 4 sets x 8-10 herhalingen<\/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\">Kabel triceps extensie<\/a> \u2013 3 sets x 12-10-8<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Training E \u2013 Quadriceps<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener\">Been extensie<\/a> \u2013 3 sets x 15 herhalingen<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener\">Hurken<\/a> \u2013 2 sets x 8 herhalingen (zwaarder) en 6 sets x 10-12 herhalingen (lichter)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\"  rel=\"noopener\">druk op<\/a> \u2013 4 sets x 40-30-20-10<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener\">Been extensie<\/a> \u2013 4 sets x 15 herhalingen (Superset)<\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\"  rel=\"noopener\">Uitvallen<\/a> \u2013 4 sets x 6-8 herhalingen<\/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=\"Chris Bumstead-dieet\" 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>Voedsel<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Update. Hieronder vindt u een oud dieet dat Chris deelde. De informatie die we momenteel hebben verkregen, staat aan het einde van dit oude dieet.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Maaltijd 1<\/strong><\/li>\n\n\n\n<li>Eieren<\/li>\n\n\n\n<li>Haver<\/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>Maaltijd 2<\/strong><\/li>\n\n\n\n<li>Kip<\/li>\n\n\n\n<li>Rijst<\/li>\n\n\n\n<li>Groenten<\/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>Maaltijd 3<\/strong><\/li>\n\n\n\n<li>Witte vis<\/li>\n\n\n\n<li>Zoete aardappel<\/li>\n\n\n\n<li>Groenten<\/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>Maaltijd 4 (Pre-workout)<\/strong><\/li>\n\n\n\n<li>Witte vis<\/li>\n\n\n\n<li>Rijst<\/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>Maaltijd 5 (na de training)<\/strong><\/li>\n\n\n\n<li>Wei-isolaat<\/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>Maaltijd 6<\/strong><\/li>\n\n\n\n<li>Kip<\/li>\n\n\n\n<li>Zoete aardappel<\/li>\n\n\n\n<li>Broccoli<\/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>Maaltijd 7<\/strong><\/li>\n\n\n\n<li>Eieren<\/li>\n\n\n\n<li>Groenten<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Variatie in CBUM-calorische inname<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Net als alle bodybuilders past CBum zijn calorie-inname strategisch aan, afhankelijk van de fase waarin hij zich bevindt. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In het laagseizoen neemt het aantal calorie\u00ebn dat je verbruikt aanzienlijk toe, terwijl het aantal calorie\u00ebn dat je verbruikt tijdens de voorbereiding op een wedstrijd juist afneemt.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Deze aanpak zorgt voor de gebruikelijke toename van spiermassa tijdens het laagseizoen en de gewenste vetverbranding wanneer het doel is om te concurreren.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Wedstrijdseizoen: ongeveer 3200 calorie\u00ebn per dag<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tijdens de wedstrijdperiode, waarin het hoofddoel is om lichaamsvet te verminderen en spierdefinitie te benadrukken, beperkt CBum zijn calorie-inname tot ongeveer 3200 calorie\u00ebn per dag.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Deze gecontroleerde vermindering van calorie\u00ebn, gecombineerd met intensieve training, zorgt ervoor dat u een extreem laag vetpercentage bereikt, terwijl u toch zoveel mogelijk spiermassa behoudt.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In deze fase wordt uw dieet nauwkeurig gepland, waarbij de nadruk ligt op eiwitrijke voedingsmiddelen, zoals mager vlees, eieren en eiwitsupplementen. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hij consumeert ook complexe koolhydraten met een lage glycemische index, zodat hij tijdens het trainen langdurig over energie beschikt. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">De vetinname wordt tot een minimum beperkt en er wordt voorrang gegeven aan gezonde bronnen zoals avocado, noten en plantaardige oli\u00ebn.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Buiten het seizoen: ongeveer 5000 calorie\u00ebn per dag<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Buiten het seizoen, wanneer de nadruk ligt op het opbouwen van spiermassa, verhoogt CBum de calorie-inname aanzienlijk tot ongeveer 5000 calorie\u00ebn per dag. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Deze hoeveelheid calorie\u00ebn is noodzakelijk om intensieve spiergroei te ondersteunen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tijdens deze fase verhoogt hij zijn inname van koolhydraten, waaronder bronnen als zoete aardappelen, bruine rijst en haver, om de glycogeenvoorraden in de spieren te maximaliseren en de eiwitsynthese te bevorderen. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ook de inname van eiwitten is hoog, vaak meer dan 2 gram per kg lichaamsgewicht. Dit levert de bouwstenen die nodig zijn voor spierherstel en -groei. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gezonde bronnen van vetten, zoals avocado, kokosolie en eidooiers, worden in gematigde hoeveelheden toegevoegd ter ondersteuning van de hormoonproductie en de algehele gezondheid.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">In het kort<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">De strategische voedingsaanpak van CBum kent geen geheimen of magische trucs. Het is slim, zoals je van een atleet van dit niveau mag verwachten, maar het is slechts \u00e9\u00e9n van de variabelen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gecombineerd met de intensieve training en discipline waarover hij ongetwijfeld beschikt, anders had hij dit niveau nooit bereikt, de rust en alles wat bij een topsporter komt kijken, maken hem jaar na jaar tot kampioen in zijn categorie.<\/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=\"Chris Bumstead trainingsschema\" 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>Supplementen<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tot slot vindt u hieronder de supplementen die deze atleet gebruikt.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener\">Wei-eiwit<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\"  rel=\"noopener\">BCAA&#039;s<\/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\">Creatine monohydraat<\/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>Visolie<\/li>\n\n\n\n<li>Vitamine B-complex<\/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>Sociale media<\/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\">Chris Bumstead-website<\/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>Bronnen:<\/strong> Simplyshredded.com, Flexonline.com en sociale media.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Trainings-, dieet- en supplementenplan van atleet 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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