✅ Rutina y dieta de Derek Lunsford

• Peso: 96 kg
• Altura: 1.67 metros

Entrenamiento de Derek Lunsford

El culturista cuenta con una rutina estricta, y aunque no da detalles concretos de como divido los ejercicios durante los días, si sabemos que ejercicios hace y cuantos días hacer ejercicio.

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La rutina en el gimnasio de Derek Lunsford suelen contar con series de 3 o 4 series y un rango de repeticiones de 10 a 15. Aquí te dejamos un ejemplo de la rutina de Derek Lunsford:

Día 1: Pectorales y abdominales

• Press de pecho inclinado en máquina: 4 series x 12-8 repeticiones
• Press de pecho inclinado con mancuernas: 4 series x 12-10 repeticiones
• Aperturas polea de bajo a alto: 3 series x 15-12 repeticiones
• Aperturas en polea sentado: 3 series hasta el fallo
• Fondo en máquinas: 3 series x 15 repeticiones
• Press de banca con máquina Smith: 4 series x 10 repeticiones
• Crunch declinado: 4 series x 19 repeticiones
• Crunch en polea: 4 series x 10 repeticiones
• Levantamiento de piernas acostado: 3 series x 20-15-10 repeticiones

Día 2: Cuádriceps y bíceps

• Sentadillas con barra: 4 series de 8-10 repeticiones
• Press de piernas: 4 series de 12 repeticiones
• Zancadas caminando: 3 series de 10 repeticiones por pierna
• Extensión de piernas: 3 series de 15 repeticiones
• Curl con barra: 4 series de 10-12 repeticiones
• Curl martillo: 3 series de 12 repeticiones

Día 3: Espalda

• Jalones frontales (agarre neutral): 4 series de 10-15 repeticiones
• Remo con barra (agarre ancho): 4 series de 10 a 12 repeticiones
• Remo unilateral sentado en máquina: 3 series de 12 repeticiones por lado
• Remo con apoyo en el pecho en máquina: 3 series de 10 a 12 repeticiones
• Extensión con polea con brazo recto (fijación de cuerda): 3 series de 12 a 15 repeticiones
• Hiperextensiones: 3 series x 15 repeticiones

Día: 4: Hombro y abdominales

• Elevación lateral con mancuernas: 4 series de 15-20 repeticiones
• Press militar sentado con mancuernas: 4 series de 10-12 repeticiones
• Remo vertical con cable: 3 series de 12 repeticiones
• Face-Pull: 3 series de 15 repeticiones
• Crunch declinado: 4 series x 19 repeticiones
• Crunch en polea: 4 series x 10 repeticiones
• Levantamiento de piernas acostado: 3 series x 20-15-10 repeticiones

Día 5: Femoral y tríceps

• Peso muerto rumano: 4 series de 8-10 repeticiones
• Curl de piernas acostado: 4 series de 12 repeticiones
• Puente glúteos: 3 series de 15 repeticiones
• Curl de piernas sentado: 3 series de 15 repeticiones
• Fondos de tríceps: 4 series hasta el fallo
• Press francés por encima de la cabeza: 3 series de 12 repeticiones

Día 6 y 7: Descanso

Estos dos días Derek Lunsford se los toma de descanso.

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Lunsford dice que normalmente realiza ejercicios cardiovasculares en ayunas antes del desayuno, luego desayuna y toma sus suplementos primero. Cambiar bañera por plato de ducha | Mamparas - Bricoducha

 

 

 

Dieta de Derek Lunsford

No todo es entrenamiento duro. Para mantener una masa muscular así es necesaria una buena alimentación. Derek Lunsford es estricto con la dieta y realiza unas 6 comidas diarias y en días de hipertrofia puede consumir cerca de 5000 calorías.

Nosotros hemos realizado una investigación sobre la alimentación de Derek Lunsford para ser uno de los mejores culturistas del mundo. Y este es un ejemplo de su dieta normal:

• Desayuno: 30g de solomillo, 35g de arroz blanco cocido, Media cucharada de Evogen Lipocide (potenciador metabólico) y dos cucharadas de Evogen Carnigen (polvo quemagrasas) en agua.
• Comida: 35g de bacalao, 30g de arroz blanco, una taza de Wholly Avocado
• Pre-Entrenamiento: 35g onzas de pollo cocido, 30g onzas de arroz blanco cocido, 9g de aceite de coco
• Post-Entrenamiento: Dos cucharadas de proteína en polvo IsoJect
• Merienda: 30g de bacalao cocido, 35g de arroz blanco
• Cena: 30g de salmón cocido, 35g de arroz blanco, salsa de mango (al gusto)

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Ademas de esta alimentación Derek Lunsford toma varios suplementos, aquí te dejo la lista de suplementos que consume casi a diario:

 

 

• Probiótico (30 mil millones de UFC)
• Evogen Evolog
• Evogen Evovite Multivitamina
• Evogen Evozima
• Vitamina D3 (10.000 UI)
• Cuidado del Hígado Himalaya
• N-Acetilcisteína (NAC)
• aspirina bebe
• Omega 3

(function ($) { var $self = $('.adace-loader-67483d7751fbb'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483d7751fbb = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483d7751f69%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d7751fbb(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d7751fbb(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483d7752095'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483d7752095 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483d7752049%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d7752095(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d7752095(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483d775214e'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483d775214e = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483d7752106%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d775214e(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d775214e(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->