kmfit

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Shred 300 with Tommy Europe

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PUSH UPS ANY TIME

The best thing about push-ups is that you can do them anywhere, any time, no equipment required. But before you become a push-up rock star with arms of steel, make sure you get the proper form down. Just follow these simple steps: 1) Get into plank position with your hands under but slightly outside of your shoulders 2) Slowly lower your body, but tuck in your elbows and pull them close to your body 3) Push back to your starting position as quickly as possible 4) Don’t drop your hips!

This post features Kimberlee, a marketing executive who has lived in NYC for 13 years. When she’s not working, she’s working out and training friends and family. For exercise routines and fitness news, follow her at http://kimmar2000.tumblr.com/

[steveinaspeedo]

Hard Body of the Day: this guy and his skills.

Click HERE for more “hard bodies of the day.”

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[steveinaspeedo]

Hard Bodies of the Day: the men named “Chris” of Marvel.

Click HERE for more “hard bodies of the day.”

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—> Follow us on *TUMBLR* for motivation, *CLICK HERE*!

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—> Follow us on *INSTAGRAM* for motivation, *CLICK HERE*!

"Stay healthy, stay fit."

Pure Motivation

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Body work

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http://kravmaga-ikmf.com/userfiles/image/P3.pdf

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http://www.maxkravmaga.com/public/Member-Plan-by-Proficiency-Level-P3.cfm

[kmfit-blog]

14 DAY - DENNÍ RYTMUS

SLEEP - 23:40, MASKA NA OČI, BALZÁM, VYVĚTRÁNO, NATŘEPANÝ POLŠTÁŘ, nachystat protein na ráno

WAKEUP - 7.20, rybí tuk 2 dc, protein

Snídaně - 8.00

(snídaně vaření 7.20-45

dopo svačina: 11h

oběd 12:30

odpo svačina 16.00

večeře 18.30

8.00 kofein, bca

(trening 20.30-22.00)

bcaa, kasein 22:30

sleep - 23:40

venku vybavení

2 krabičky - oběd a večeře

1 protein odpo - sklenice

krabička na oříšky 

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14 DAY BODY - NÁKUP

Nákup 4 dny:

vejce - 4x3,27 kč

kuřecí - 600g, 90 kč

Sardinky - 25 kč

Sýr, eidam 30 - 300g

Salát - 3x200g

--------Celkem kč: 400 kč

Suplementy:

whey - 6 x 60 g, kč

long-protein - 4 x 60g, 160 kč

protein tyčinky - 3 x 45 kč

bcaa

kofein

--------Celkem kč: 400 kč

[kmfit-blog]

14 DAY BODY DIET

Low Day I.

Protein Shake 60g - 40g proteinu

3 velke vejce - míchané, 100g sýra

200g kuřecího a 200g salátu

Protein Shake 60g - 40g proteinu, 25 orechů

200g kuřecího

Kasein 60g

Low Day II.

Protein Shake 60g - 40g proteinu

Sardinky, 100g sýra

200g kuřecího a 200g salátu

Protein Shake 60g - 40g proteinu, 25 orechů

3 vejce, omeleta

Kasein 60g

Low Day III.

Protein Shake 60g - 40g proteinu

3 velke vejce - míchané, 100g sýra

200g kuřecího a 200g salátu

Protein Shake 60g - 40g proteinu, 25 orechů

200g kuřecího

Kasein 60g

High Day IV.

Protein Shake 60g - 40g proteinu

Ovesná kaše

200g kuřecího a 200g salátu, brambory

Protein Shake 60g - 40g proteinu, 25 orechů

200g kuřecího

Kasein 60g

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Top Protein Food

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