Definitionsphase – Ready for summer?

Defi PhaseHallo ihr Lieben, viele von euch haben sich heute sehr für meine Definitonsphase interessiert und wollten sofort wissen, wie ich das mache und was ich an meiner Ernährung oder am Sport verändere. Bevor ich zum wesentlichen komme, möchte ich aber noch 2 kleine Dinge loswerden:Erstens – ich finde mich auf keinen Fall zu dick und will auch nicht abnehmen (mit 57 kg auf 172 cm finde ich mein Gewicht ideal, wobei es sowieso keine große Rolle spielt! Spiegel und Maßband sind viel aussagekräftiger als eine Zahl auf der Waage!) Aber ich möchte einfach noch etwas definierter werden. In der Zeit vor der mündlichen Matura habe ich das Ganze ein wenig schleifen lassen. Ich hab zwar nur 1 kg zugenommen, hab mich aber extem unwohl gefühlt. Es gab Tage, an denen ich nur drinnen saß und gelernt habe und das war auch leider nötig. Zusätzlich gab es natürlich auch ein wenig Nervennahrung und ich hatte oft nicht die Zeit, perfekte Mahlzeiten zu kochen. Nach der Matura wurde natürlich erstmal ordentlich gegönnt – Essen mit Freunden, Brunch mit drr Familie, das eine oder andere Glas Sekt (oder mehrere :D) und auch Kuchen, Weißbrot und co. Man nimmt zwar von 2-3 Wochen schlechterer Ernährung und weniger Sport nicht groß zu, aber das Wohlbefinden leidet schon darunter. Jetzt will ich mir einfach für ein paar Wochen wieder beweisen, wie diszipliniert ich sein kann, will Fortschritte sehen und möchte mich 1000%ig wohl fühlen. Ich liebe gesunde Ernährung an sich, also ist das wirklich kein Problem für mich und mir geht es sehr gut damit. So nun zu Zweitens – ich werde ich Zahlen nennen, werde mein Training beschreiben und ein paar Dinge erzählen – jedoch sind das Dinge, die ich aus meiner Erfahrung heraus mache. Bei jedem funktioniert etwas anderes, jeder hat eine andere Ausgangssituation und ihr könnt euch auf keinen Fall 1:1 an mir orientieren. Ich teile es trotzdem, weil ich nicht glaube, dass es irgendjemanden gefährden könnte – ist ja schließlich keine Crash Diät 😀 So nun kommen wir zum Wesentlichen: Ernährung: Ja, natürlich habe ich an meiner Ernährung etwas geändert. In erster Linie sieht das so aus: Ich trage jeden Tag meinen Misfit Shine, einen Aktivitätentracker, der mir meinen genauen Tagesverbrauch anhand meines Aktivitätsgrades berechnet. Wer keinen Tracker wie diesen hat, kann auf iifym.com den ungefähren Bedarf ausrechnen. Mein täglicher Verbrauch liegt im Durchschnitt bei 2200-2400 kcal, weil ich auch im Alltag sehr aktiv bin und versuche immer auf 10.000 Schritte zu kommen. Aber dazu komme ich noch im Sport-Teil. Nun ziehe ich von den ca. 2300 kcal 500 ab und bin somit in einem Kaloriendefizit. Meiner Meinung nach sollte man niemals mehr als 500 kcal im Defizit sein, sonst kann man sich ganz leicht den Stoffwechsel ruinieren oder man hat keine Power mehr beim Training. Meine Kalorieneinnahme liegt also bei etwa 1800 kcal. Ich finde das sehr angenehm – ich muss absolut nicht hungern und „darf“ genug essen. Meine Makros und Kalorien tracke ich nur zwischendurch für 1-2 Tage, auf Dauer wäre mir das ein wenig zu stressig. Grundsätzlich bin ich auch der Meinung, dass ich Kohlehydrate brauche – ich bin einfach kein Typ für Low Carb, auch wenn es manchen damit sehr gut geht (wieder einmal: absolut individuell und von Person zu Person unterschiedlich!). Deshalb liegen meine Kohlehydrate zwischen 45 und 55% meiner Gesamteinnahme. Mein Fett halte ich bei maximal 30% und der Rest ist eben Protein. Ich esse jedoch MAXIMAL 2g Eiweiß pro kg Körpergewicht und im Normalfall liegt meine Einnahme bei unter 100g. Meiner Verdauung und meinem Energielevel tut zu viel Eiweiß garnicht gut und ich glaube auch, dass es so, wie ich es handhabe, am gesündesten ist. Die Meinungen gehen natürlich stark auseinander aber jeder Mediziner wird bestätigen, dass es nicht sonderlich gesund ist, auf Dauer mehr als 2 g Protein zu essen. Außerdem fällt es mir schwer, als Vegetarier sehr viel Eiweiß zu essen, da Milchprodukte nur in kleinen Mengen esse und auch meinen Sojakonsum nicht übertreiben will – alles in Balance! Von Magerquark wird mir nämlich sehr schnell übel und zu viel Soja verträgt meine Verdauung auch nicht gut. Deshalb habe ich diesen Weg gewählt und finde meine Makros sehr gut! Schon in 5 Tagen sehe ich kleine Erfolge, einfach, weil ich wieder 100% clean gegessen habe und die Wassereinlagerungen verschwinden. Schon in der Vergangenheit habe ich mit einer ähnlichen Makroverteilung gute Erfolge erzielen können und habe das Gefühl, dass diese Ernährungsweise sehr natürlich und gesund ist. Und wie sieht es mit Cheatmeals aus? Auch wenn ich dieses Wort überhaupt nicht mag (weil es impliziert, dass Essen entweder „gut“ oder „böse“ ist), kann ich dazu sagen: ich gönne mir 1-2 Mal pro Woche eine Mahlzeit, die nicht so ganz in den Plan passt. Wenn das Burger oder Pizza sind, dann belasse ich es dabei. Wenn ich mich dazu entschließe, Süßes zu essen, dann „erlaube“ ich mir selbst ein Fenster von 1h, in der ich Süßigkeiten esse – so artet das ganze nicht aus 😀 Sport: Seit etwa 2 Wochen habe ich nun, wie oben erwähnt, den Misfit Shine und liebe das kleine Teil. Erst dadurch habe ich gemerkt, was für ein Fauli ich im Alltag bin – jaja immer schön die Straßenbahn nehmen statt zu Fuß zu gehen 😀 Aber das habe ich jetzt drastisch geändert! Nicht nur wegen der Defi-Phase, sondern auch für meine Gesundheit und für mein Wohlbefinden. Kleine Strecken gehe ich jetzt immer zu Fuß und wenn ich Zeit habe, versuche ich in der Innenstadt komplett auf öffentliche Verkehrsmittel zu verzichten. 10.000 Schritte pro Tag zu gehen ist schwerer als man denkt, aber bisher habe ich es bis auf 2 Tage immer geschafft und finde es einfach super! Mein Training habe ich nur bedingt umgestellt. Mein Split ist grundsätzlich sehr ähnlich geblieben – das heißt, ich trainiere 4 Mal pro Woche Kraft: Beine, Schultern/Bauch/Cardio, Rücken/Bizeps, Brust/Trizeps. Zusätzlich mache ich einmal für 30 Minuten HIIT Cardio, rolle mit meiner Foam Roll und habe aktive Rest Days – das heißt, ich gehe meistens vor dem Frühstück an meinen Pausentagen spazieren (ich nenne es Powerwalk), wenn ich Zeit habe. Diese 45-60 Minuten an der frischen Luft sind herrlich und ich kann total entspannen. Das Krafttraining mache ich nicht wie üblich im Hypertrophie Bereich, sondern im Kraft-Ausdauer Bereich. Ich mache 15-20 Wiederholungen bzw. einige Supersets – extrem anstrengend und – wie wir Österreicher sagen würden – „zach“. Es ist eine riiiiesen Umstellung, mit der ich Anfangs wenig Freude hatte 😀 Man gewöhnt sich aber relativ schnell an diese Art der Belastung und mittlerweile macht es mir auch schon wieder mehr Spaß. Das ist auch schon das ganze Geheimnis! Mehr steckt auch gar nicht dahinter und es ist absolut kein extremes Programm. Es erfordert schon Disziplin, wie ich finde, da man doch wieder disziplinierter sein muss beim Essen, aber ich muss niemals hungern oder mich stundenlang mit Cardio quälen. Ich werde das vermutlich bis August so durchziehen und dann wieder auf 2000-2200 Kalorien steigern. Im Herbst wird etwas aufgebaut – darauf freue ich mich auch schon 😀 In einer Woche geht es für mich nach London, wo ich natürlich nicht ganz so streng sein werde. Es wird hin und wieder sicher auch was ungesundes zu essen geben, aber ich werde versuchen mich mit kleinen Workouts über Wasser zu halten. Zusätzlich werden wir uns natürlich sehr viel bewegen und durch die Stadt bummeln. Ich hoffe, ich konnte mit diesem Blogpost eure Fragen beantworten – falls es doch noch welche gibt, könnt ihr mir gerne schreiben oder einen Kommentar hinterlassen.

180 Comments

  • Reply Yvi 27. Juni 2015 at 19:27

    Super Post, danke

  • Reply girl_forhappiness 27. Juni 2015 at 20:46

    Woher hast du den deine Ding wo dir deine Schritte anzeigt und wie viel hat es den gekostet? 🙂

  • Reply purevictim 30. Juni 2015 at 8:59

    Toller Beitrag! Und schön, dass du das einmal so zusammengefasst hast. Ich gehe jetzt auch demnächst in die Defiphase über und da sind Tipps immer gut 😉

    Wo hast du die Foam Roll gekauft? Habe die schon bei vielen gesehen und alle sind echt begeistert davon!

    Liebe Grüße
    Anne (oberpatientin_)

    • Reply julesvogel 30. Juni 2015 at 9:07

      Danke für das nette Feedback 🙂 ich hab die Foam Roll in München bei einem Event bekommen, aber die gibt es z.B. bei Protein Projekt 🙂 meine ist eine Blackroll Orange und ich liebe sie!

  • Reply Lottie 12. Juli 2015 at 18:25

    Ich hab noch keine Zeit gehabt den Post komplett zu lesen aber soweit klingt es MEGA GUT! DANKE! Das wird mir definitiv helfen, ich hatte auch vor eine Defi-Phase durchzuführen!

  • Reply Michael 16. Juli 2015 at 10:53

    Hi Jules,
    mir gefällt die ehrliche Art mit der Du hier postest. Ich lese Deine Beiträge sehr gerne – mach weiter so!
    Gruß Micha

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