{"id":1438,"date":"2026-01-30T11:28:54","date_gmt":"2026-01-30T11:28:54","guid":{"rendered":"https:\/\/powerbuilding.pl\/abnehmen-mein-aktueller-fortschritt-ernaehrung-und-supplementierung\/"},"modified":"2026-03-06T18:42:51","modified_gmt":"2026-03-06T18:42:51","slug":"abnehmen-mein-aktueller-fortschritt-ernaehrung-und-supplementierung","status":"publish","type":"post","link":"https:\/\/powerbuilding.pl\/de\/abnehmen-mein-aktueller-fortschritt-ernaehrung-und-supplementierung\/","title":{"rendered":"Abnehmen: Mein aktueller Fortschritt, Ern\u00e4hrung und Supplementierung"},"content":{"rendered":"\n<h3 class=\"wp-block-heading\"><strong>Bisherige Ergebnisse:<\/strong><\/h3>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>09.11.2025 \u2013 Start<\/strong><br\/>Gewicht: 88 kg<br\/>Taillenumfang: 97 cm<br\/>% K\u00f6rperfett: 25 %<\/td><td><strong>10.12.2025<\/strong><br\/>Gewicht: 85 kg<br\/>Taillenumfang: 93 cm<br\/>% K\u00f6rperfett: 22 %<\/td><td><strong>17.01.2026<\/strong><br\/>Gewicht: 80 kg<br\/>Taillenumfang: 86 cm<br\/>% K\u00f6rperfett: 17 %<\/td><\/tr><tr><td><strong>01.02.2026<\/strong><br\/>Gewicht: 79<br\/>Taillenumfang: 85,5<br\/>% K\u00f6rperfett: 17 %<\/td><td><strong>04.03.2026 \u2013 Ende<\/strong><br\/>Gewicht: 77,5<br\/>Taillenumfang: 84<br\/>% K\u00f6rperfett: 15 %<\/td><td><strong>ZUSAMMENFASSUNG: 4 Monate<br\/>88 kg -&gt; 77,5 kg<br\/>Taillenumfang: 97 cm -&gt; 84 cm<br\/>% K\u00f6rperfett: 25 % -&gt; 15 %<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"568\" src=\"https:\/\/powerbuilding.pl\/wp-content\/uploads\/2026\/01\/06-JAN-30-2026-1024x568.png\" alt=\"Fotos vom Reduktionsfortschritt vom 6. Januar, 17. Januar und 30. Januar 2026\" class=\"wp-image-1209\" title=\"\" srcset=\"https:\/\/powerbuilding.pl\/wp-content\/uploads\/2026\/01\/06-JAN-30-2026-1024x568.png 1024w, https:\/\/powerbuilding.pl\/wp-content\/uploads\/2026\/01\/06-JAN-30-2026-300x166.png 300w, https:\/\/powerbuilding.pl\/wp-content\/uploads\/2026\/01\/06-JAN-30-2026-768x426.png 768w, https:\/\/powerbuilding.pl\/wp-content\/uploads\/2026\/01\/06-JAN-30-2026.png 1402w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><strong>06.01., 17.01. und 30.01.2026<\/strong><\/figcaption><\/figure>\n\n<figure class=\"wp-block-image size-full is-resized\"><img decoding=\"async\" width=\"637\" height=\"809\" src=\"https:\/\/powerbuilding.pl\/wp-content\/uploads\/2026\/01\/luty.koniec.jpeg\" alt=\"\" class=\"wp-image-1371\" style=\"aspect-ratio:0.7874072733851999;width:386px;height:auto\" title=\"\" srcset=\"https:\/\/powerbuilding.pl\/wp-content\/uploads\/2026\/01\/luty.koniec.jpeg 637w, https:\/\/powerbuilding.pl\/wp-content\/uploads\/2026\/01\/luty.koniec-236x300.jpeg 236w\" sizes=\"(max-width: 637px) 100vw, 637px\" \/><figcaption class=\"wp-element-caption\">Ende Februar<\/figcaption><\/figure>\n\n<p><\/p>\n\n<h3 class=\"wp-block-heading\"><strong>Ern\u00e4hrung<\/strong>, 3 Mahlzeiten t\u00e4glich<\/h3>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Start:<\/strong><br\/>Protein 150 g<br\/>Fett 70 g<br\/>Kohlenhydrate 250 g<br\/>+ ca. 60 g vor\/w\u00e4hrend des Trainings (+ 7 g EAA)<\/td><td><strong>Am Ende ca.:<\/strong><br\/>Protein 100-130 g<br\/>Fett 30 g<br\/>Kohlenhydrate 170 g<br\/>+ ca. 60 g vor\/w\u00e4hrend des Trainings (+ 7 g EAA)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h3 class=\"wp-block-heading\"><strong>Supplementierung:<\/strong><\/h3>\n\n<p><strong>Appetit: <\/strong><a href=\"https:\/\/aminopept.eu\/pl\/produkt\/glp-3\/\" target=\"_blank\" rel=\"noopener\">Retatrutide<\/a> (<a href=\"https:\/\/aminopept.eu\/pl\/\" target=\"_blank\" rel=\"noopener\">AminoPept<\/a>), Start 2 mg alle 9 Tage, aktuell 7,5 mg alle 7 Tage, letzter Monat 10 mg alle 7 Tage.<\/p>\n\n<p><strong>Energie:<\/strong> <a href=\"https:\/\/aminopept.eu\/pl\/produkt\/mots-c\/\" target=\"_blank\" rel=\"noopener\">MOTS-C<\/a> (<a href=\"https:\/\/aminopept.eu\/pl\/\" target=\"_blank\" rel=\"noopener\">AminoPept<\/a>) \u2013 5 mg 3 x pro Woche \u2013&gt; sp\u00e4ter auf <strong>1 mg t\u00e4glich<\/strong> umgestellt und diese Dosis ist v\u00f6llig ausreichend. <\/p>\n\n<pre class=\"wp-block-code\"><code>Retaturide mo\u017ce te\u017c poprawia\u0107 poziom energii, W 2 i 3 fazie bada\u0144 klinicznych wielu uczestnik\u00f3w zg\u0142asza\u0142o popraw\u0119 poziomu energii. Reta dzia\u0142a m.in. na receptory Glukagonu, przyspiesza metabolizm, uwalnia wi\u0119cej t\u0142uszczu z kom\u00f3rek, podejrzewa si\u0119 \u017ce ten mechanizm mo\u017ce powodowa\u0107 mniejsze zm\u0119czenie podczas diety.<\/code><\/pre>\n\n<p><strong>Vor Cardio, auf n\u00fcchternen Magen:<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/deuspower.shop\/pl\/produkty-do-spalania-tluszczu\/johimbina-spalacz-tluszczu\/\" rel=\"nofollow noopener\" target=\"_blank\">Yohimbine \/ Yohimbin<\/a>: Start 2,5 mg, aktuell 10 mg<\/li>\n\n\n\n<li><a href=\"https:\/\/aminopept.eu\/pl\/produkt\/aod-9604\/\" target=\"_blank\" rel=\"noopener\">AOD 9064<\/a> (<a href=\"https:\/\/aminopept.eu\/pl\/\" target=\"_blank\" rel=\"noopener\">AminoPept<\/a>) \u2013 0,5 mg<\/li>\n\n\n\n<li>L-Carnitin 1,5 g (Olimp)<\/li>\n\n\n\n<li>L-Tyrosin 1 g (NOW Foods)<\/li>\n\n\n\n<li>Synephrin 40 mg (gibt wohl am wenigsten von allem) (Haya Labs)<\/li>\n<\/ul>\n\n<p><strong>Vor dem Training:<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>irgendetwas Pre-Workout mit geringer Stimulanzienmenge (meistens Supplement Needs <a href=\"https:\/\/www.supplementneeds.co.uk\/products\/supplement-needs-pre-pump-30-servings\" rel=\"nofollow noopener\" target=\"_blank\">Pre-Pump<\/a> vor dem Krafttraining + <a href=\"https:\/\/www.supplementneeds.co.uk\/products\/supplement-needs-pre-stim-30-servings\" rel=\"nofollow noopener\" target=\"_blank\">Pre-Stim+<\/a>, vor dem Kickboxen <a href=\"https:\/\/www.supplementneeds.co.uk\/products\/supplement-needs-pre-focus-30-servings-1\" rel=\"nofollow noopener\" target=\"_blank\">Pre-Focus<\/a>)<\/li>\n<\/ul>\n\n<p><strong>Pro-Gesundheit:<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>Multivitamine\/Mineralien Olimp<\/li>\n\n\n\n<li>B-Vitamine (Supplement Needs <a href=\"https:\/\/www.supplementneeds.co.uk\/products\/supplement-needs-advanced-vitamin-b-complex-60-capsules\" rel=\"nofollow noopener\" target=\"_blank\">B-Complex<\/a>)<\/li>\n\n\n\n<li>Vitamin E 2x t\u00e4glich (Swanson)<\/li>\n\n\n\n<li>Vitamin C (Ester-C) \u2013 zu jeder Mahlzeit au\u00dfer vor\/nach dem Training (Solgar, American Health, was auch immer bei Allegro erh\u00e4ltlich ist)<\/li>\n\n\n\n<li>Vitamin D3 \u2013 um den 25(OH)-Spiegel bei ca. 100 ng\/ml zu halten (Puritans Pride, NOW)<\/li>\n\n\n\n<li>Vitamin K (Jarrow K-Right)<\/li>\n\n\n\n<li>Magnesium Olimp 250 mg zu jeder Mahlzeit oder Magnesiumpulver, ich gebe ca. 300 mg zu jedem 1 L Wasser<\/li>\n\n\n\n<li>Kalium \u2013 nach Bedarf ins Wasser geben<\/li>\n\n\n\n<li>Zink<\/li>\n\n\n\n<li>Jod<\/li>\n\n\n\n<li>Omega 3 (Olimp)<\/li>\n\n\n\n<li>NAC 1 g morgens und abends (Afega)<\/li>\n\n\n\n<li><a href=\"https:\/\/www.supplementneeds.co.uk\/products\/supplement-needs-c-v-pro-150-capsules\" rel=\"nofollow noopener\" target=\"_blank\">LIPID Pro+<\/a> und <a href=\"https:\/\/www.supplementneeds.co.uk\/products\/supplement-needs-heart-stack-180-capsules\" rel=\"nofollow noopener\" target=\"_blank\">Heart Stack+<\/a> (Supplement Needs)<\/li>\n\n\n\n<li>Extrakt aus schwarzem Knoblauch (Aliness)<\/li>\n<\/ul>\n\n<p><strong>Energie\/Mitochondrien:<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>Ubiquinol CoQ10 100 mg morgens und abends (NOW)<\/li>\n\n\n\n<li>Shilajit Mumijo 250 mg morgens und abends (Jarrow)<\/li>\n<\/ul>\n\n<p><strong>Gelenke\/entz\u00fcndungshemmend<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>Curcumin 500 mg einmal t\u00e4glich mit einer Mahlzeit (was auch immer bei Allegro erh\u00e4ltlich ist)<\/li>\n\n\n\n<li>Boswellia 500 mg einmal t\u00e4glich mit einer Mahlzeit (Swanson)<\/li>\n<\/ul>\n\n<p><strong>Zellhydrierung<\/strong> (in Wasser gel\u00f6st, das Erste, was ich morgens trinke)<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Kreatin 15 g<\/li>\n\n\n\n<li>Taurin 3 g<\/li>\n\n\n\n<li>Salz, Kalium, Magnesium<\/li>\n<\/ul>\n\n<p><strong>F\u00fcr die Nacht:<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.supplementneeds.co.uk\/products\/supplement-needs-sleep-stack-2-month-supply\" rel=\"nofollow noopener\" target=\"_blank\">Sleep Stack<\/a> (Supplement Needs)<\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"610\" height=\"831\" src=\"https:\/\/powerbuilding.pl\/wp-content\/uploads\/2026\/01\/01.02.2026.jpg\" alt=\"Fortschritt 01.02.2026\" class=\"wp-image-1238\" title=\"\" srcset=\"https:\/\/powerbuilding.pl\/wp-content\/uploads\/2026\/01\/01.02.2026.jpg 610w, https:\/\/powerbuilding.pl\/wp-content\/uploads\/2026\/01\/01.02.2026-220x300.jpg 220w\" sizes=\"(max-width: 610px) 100vw, 610px\" \/><figcaption class=\"wp-element-caption\">01.02.2026<\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Bisherige Ergebnisse: 09.11.2025 \u2013 StartGewicht: 88 kgTaillenumfang: 97 cm% K\u00f6rperfett: 25 % 10.12.2025Gewicht: 85 kgTaillenumfang: 93 cm% K\u00f6rperfett: 22 % 17.01.2026Gewicht: 80 kgTaillenumfang: 86 cm% K\u00f6rperfett: 17 % 01.02.2026Gewicht: 79Taillenumfang: 85,5% K\u00f6rperfett: 17 % 04.03.2026 \u2013 EndeGewicht: 77,5Taillenumfang: 84% K\u00f6rperfett: 15 % ZUSAMMENFASSUNG: 4 Monate88 kg -&gt; 77,5 kgTaillenumfang: 97 cm -&gt; 84 cm% K\u00f6rperfett: 25 % -&gt; 15 % Ern\u00e4hrung, 3 Mahlzeiten t\u00e4glich Start:Protein 150 gFett 70 gKohlenhydrate 250 g+ ca. 60 g vor\/w\u00e4hrend des Trainings (+ 7 g&hellip;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":true,"template":"","format":"standard","meta":{"footnotes":""},"categories":[76,63],"tags":[],"class_list":["post-1438","post","type-post","status-publish","format-standard","hentry","category-ernahrung","category-supplementierung-nahrungserganzungsmittel"],"_links":{"self":[{"href":"https:\/\/powerbuilding.pl\/de\/wp-json\/wp\/v2\/posts\/1438","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/powerbuilding.pl\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/powerbuilding.pl\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/powerbuilding.pl\/de\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/powerbuilding.pl\/de\/wp-json\/wp\/v2\/comments?post=1438"}],"version-history":[{"count":0,"href":"https:\/\/powerbuilding.pl\/de\/wp-json\/wp\/v2\/posts\/1438\/revisions"}],"wp:attachment":[{"href":"https:\/\/powerbuilding.pl\/de\/wp-json\/wp\/v2\/media?parent=1438"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/powerbuilding.pl\/de\/wp-json\/wp\/v2\/categories?post=1438"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/powerbuilding.pl\/de\/wp-json\/wp\/v2\/tags?post=1438"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}