{"id":242249,"date":"2019-10-26T09:58:00","date_gmt":"2019-10-26T07:58:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=242249"},"modified":"2023-08-04T11:30:13","modified_gmt":"2023-08-04T09:30:13","slug":"frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/","title":{"rendered":"Frank Zane: prehrana i plan treninga legende bodybuildinga"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/#Osnovni_parametri\" title=\"Osnovni parametri\">Osnovni parametri<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/#Opsezi_u_razdoblju_natjecanja\" title=\"Opsezi u razdoblju natjecanja\">Opsezi u razdoblju natjecanja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/#Pobjede\" title=\"Pobjede\">Pobjede<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/#Plan_treninga\" title=\"Plan treninga\">Plan treninga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/#Zaenov_tipicni_split_treninga\" title=\"Zaenov tipi\u010dni split treninga\">Zaenov tipi\u010dni split treninga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/#Plan_prehrane\" title=\"Plan prehrane\">Plan prehrane<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Frank Zane je otkrio bodybuilding jo\u0161 u dobi od 14 godina kad je u srednjoj \u0161koli u\u0161ao na sat matematike i primijetio <strong>\u010dasopis o bodybuildingu<\/strong> ba\u010den u ko\u0161 za sme\u0107e. Prou\u010dio je \u010dasopis te je uskoro po\u010deo trenirati u lokalnoj teretani. Kupio je 15 kg bu\u010dica te je po\u010deo trenirati i kod ku\u0107e. Od 14. do 17. godine uspio je dose\u0107i te\u017einu od 72 kg i pritom se osje\u0107ao odli\u010dno jer je na svom tijelu vidio rezultate svoga truda. Za vrijeme srednje \u0161kole, Frank je ljetne praznike provodio kao instruktor streli\u010darstva u taboru za skaute. Vikendom je do <strong>doma hodao pje\u0161ke 32 km<\/strong> pri \u010demu je iz tabora sa sobom nosio i svoje bu\u010dice od 25 kg kako bi mogao trenirati. Tako je bio siguran da mu <strong>ni jedan trening nikada ne\u0107e promaknuti. <\/strong><em><span style=\"color: #ff6600;\">[1]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&#8220;Prvo natjecanje na kojem sam se natjecao bilo je Open Novice u Allentown-u. Bilo nas je ukupno 45 natjecatelja i svi smo trebali napraviti po 4 poze. Zavr\u0161io sam 5. u ukupnom poretku, \u0161to je za mene bilo prili\u010dno stimuliraju\u0107e. Bob Hoffam, koji me promatrao pri naprezanju mi\u0161i\u0107a u zakulisju mi je pri\u0161ao i rekao: Mladi gospodine, kada bih imao figuru kao vi, cijelo bih vrijeme hodao bez majice.&#8221;&nbsp;<em>[2]<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>1980. godine Fran i njegova \u017eena Christine otvorili su obrazovni centar o bodybuildingu <strong>Zane Heaven<\/strong> gdje se ljudi i dan danas pou\u010davaju o ovakvom stilu \u017eivota. Franku je bio dodijeljen <strong>patent za izum stroja zvanog Leg Blaster<\/strong>, a tako\u0111er je po\u010deo i program zvan <strong>Zane Experience<\/strong> koji obuhva\u0107a<strong> trening snage, prehranu, kontroliranje stresa i duboku relaksaciju.<\/strong>&nbsp;<em><span style=\"color: #ff6600;\">[1]<\/span><\/em><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Frank Zane&#039;s Leg Blaster. https:\/\/www.frankzane.com\/shop\/frank-zanes-leg-blaster\/\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/g8BOCcTxi5I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Osnovni_parametri\"><\/span>Osnovni parametri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u2022 <strong>Dob<\/strong>: 73 godine<\/p>\n\n\n\n<p>\u2022 <strong>Porijeklo<\/strong>: Kingstone, Pennsylvania<\/p>\n\n\n\n<p>\u2022 <strong>Visina<\/strong>: 175 cm<\/p>\n\n\n\n<p>\u2022 <strong>Te\u017eina za vrijeme natjecanja<\/strong>: 84 kg<\/p>\n\n\n\n<p>\u2022 <strong>Te\u017eina izvan sezone<\/strong>: 91 kg<\/p>\n\n\n\n<p>\u2022 <strong>Nadimak<\/strong>: Kemi\u010dar&nbsp;<span style=\"color: #ff6600;\"><em>[3]<\/em><\/span><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Opsezi_u_razdoblju_natjecanja\"><\/span>Opsezi u razdoblju natjecanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ruke<\/strong>: 45,7 cm<\/p>\n\n\n\n<p><strong>Vrat<\/strong>: 44,5 cm<\/p>\n\n\n\n<p><strong>Prsa<\/strong>: 132 cm<\/p>\n\n\n\n<p><strong>Struk<\/strong>: 73,7 cm<\/p>\n\n\n\n<p><strong>Noge<\/strong>: 66 cm<\/p>\n\n\n\n<p><strong>Listovi<\/strong>: 41,9 cm<\/p>\n\n\n\n<p><strong>Zape\u0161\u0107a<\/strong>: 16,5 cm<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pobjede\"><\/span>Pobjede<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u2022 1960. Teen Age Mr. America (3. mjesto, prvi trofej, pobijedio kao 18-godi\u0161njak)<\/p>\n\n\n\n<p>\u2022 1965. i 1968. IFBB Mr. Universe (1. mjesto)<\/p>\n\n\n\n<p>\u2022 1965. IFBB Mr. North America (1. mjesto)<\/p>\n\n\n\n<p>\u2022 1966. IFBB Mr. Eastern America (1. mjesto)<\/p>\n\n\n\n<p>\u2022 1966 &#8211; 1968. IFBB Mr. America (1. mjesto)<\/p>\n\n\n\n<p>\u2022 1970. NABBA Amateur Mr. Universe (1. mjesto)<\/p>\n\n\n\n<p>\u2022 1971 &#8211; 1972. NABBA Pro Mr. Universe (1. mjesto)<\/p>\n\n\n\n<p>\u2022 1974 i 1976. IFBB Mr. Olympia (2. mjesto ispod 90 kg)<\/p>\n\n\n\n<p>\u2022 1977 &#8211; 1979. IFBB Mr. Olympia (1. mjesto ispod 90 kg i apsolutni pobjednik)<\/p>\n\n\n\n<p>\u2022 1980. IFBB Mr. Olympia (3. mjesto, nakon \u0161to je pretrpio gotovo smrtonosne ozljede koje su zahtijevale hospitalizaciju)<\/p>\n\n\n\n<p>\u2022 1982. IFBB Mr. Olympia (2. mjesto)<\/p>\n\n\n\n<p>\u2022 1983. IFBB Mr. Olympia (4. mjesto, poslije jo\u0161 jedne ozljede dobivene na biciklu koja je zahtijevala operaciju ramena ubrzo poslije natjecanja)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>1968. godine Frank je postigao&nbsp;<strong>jedan od svojih najve\u0107ih uspjeha u bodybuildingu.<\/strong> Ne samo da je <strong>osvojio titule Mr. America i Mr. Universe<\/strong>, nego <strong>je pobijedio i Arnolda Schwarzneggera.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201cArnold nije bio spreman pobijediti&#8221;, tvrdi Zane. &#8220;Bio je to samo veliki nedefinirani de\u010dko bez boje za natjecanje. Nisam ga uop\u0107e smatrao protivnikom u natjecanju. Ali Joe Weider je bio svugdje okolo Arnolda.&#8221; &#8220;Ve\u0107 tada su svi znali da je bio predodre\u0111en za grandioznost.&#8221; &#8220;Upravo me porazilo pile s opsegom ruku od 43 cm,&#8221; kazao je Arnold o njemu poslije natjecanja. Zane je bio 13 cm ni\u017ei i 23 kg lak\u0161i od Arnolda, ali je bio proporcionalno esteti\u010dniji i mi\u0161i\u0107no definiraniji. &#8220;Arnoldovi komentari su me nalo\u017eili kao gorivo, niste mogli dugo ostati ljuti na njega. Jednostavno je diplomati\u010dan.&#8221;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>1981. godine nije se natjecao na presti\u017enom natjecanju Mr. Olympia, \u0161to je bio bojkot nakon ranije Mr. Olympije 1980. koja je za njega bila kontroverzna.&nbsp;<\/strong><\/p>\n\n\n\n<p>Arnold je osvojio 6 titula Mr. Olympia, a u penziju je oti\u0161ao prije nego \u0161to <strong>je Zane osvojio 3 titule.<\/strong>&nbsp;Zatim se vratio u tipi\u010dnom zaobilaznom manevru 1980. godine i uzeo je sedmu pobjedu u Australiji, kada je Zane o\u010dekivao da \u0107e osvojiti svoju \u010detvrtu titulu.&nbsp;<em><span style=\"color: #ff6600;\">[4]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na vrhuncu svoje karijere imao je vjerojatno <strong>najesteti\u010dniju i najmi\u0161i\u0107aviju figuru svih vremena.<\/strong> Sa svojim \u010distim linijama, efektivnom veli\u010dinom i takore\u0107i savr\u0161enom simetrijom,<strong> bio je vrhunac fizi\u010dke ljepote,<\/strong> barem u mu\u0161kom bodybuildingu.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Plan_treninga\"><\/span>Plan treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Njegova figura bila je rezultat te\u0161kih i laganih treninga. Na po\u010detku karijere, kad je vitkost bila njegov glavni cilj, trening mu se sastojao od <strong>lak\u0161ih te\u017eina i ve\u0107eg broja ponavljanja.<\/strong> Jedino \u0161to mu je nedostajalo, a \u0161to mu je Joe Weider stalno napominjao, bila je sama veli\u010dina mi\u0161i\u0107a koju je mogu\u0107e posti\u0107i jedino s ve\u0107om te\u017einom. Zane je odbio vje\u017ebati s velikom te\u017einom jer se bojao povrede.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Weider je kona\u010dno uspio nagovoriti Zanea da promijeni svoj trening 1977. godine, a to se dogodilo u okviru pripreme za nadolaze\u0107u godinu <strong>Mr. Olympia.<\/strong> Njegov trening se za vrijeme tog razdoblja sastojao od 3 do 4 vje\u017ebe po 3 seta za ve\u0107inu mi\u0161i\u0107nih skupina. Za njega je to bio manji intenzitet od onog na koji je navikao.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u0107ina setova je bila u okviru <strong>8 do 12 ponavljanja,<\/strong> s iznimkom kod mi\u0161i\u0107a listova i trbu\u0161njaka. Kao rezultat je uslijedila dodatna veli\u010dina njegove figure te osvajanje prve od tri titule Mr. Olympije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201cJedini na\u010din kako mo\u017eete dobiti veliku mi\u0161i\u0107nu masu je pomo\u0107u velikih te\u017eina&#8221; rekao je poslije svoje pobjede 1977.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Na\u017ealost, Zaneovi strahovi od velikih te\u017eina na kraju su bili opravdani s obzirom na bolove njegovih ramena, koljena i donjeg dijela le\u0111a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201cNepravilno izvo\u0111enje vje\u017ebi s kori\u0161tenjem velikih te\u017eina udvostru\u010dava \u0161anse za ozljedom.&#8221;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ozljeda nije bila jedini razlog za\u0161to je Zane izbjegavao <strong>ekstremno optere\u0107enje.<\/strong> Njegov pristup treningu se temeljio na ideji da <strong>velika te\u017eina nije potrebna ako se uspijevate usredoto\u010diti na mi\u0161i\u0107e koje u tom trenutku vje\u017ebate.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201cZa vrijeme treninga blokiram sve \u0161to mi dolazi u misli, osim mi\u0161i\u0107a kojeg vje\u017ebam. Larry Scott mi je jednom rekao da je osje\u0107anje pokreta glavna stvar u treningu. Ne mogu izolirati odre\u0111eno podru\u010dje kori\u0161tenjem ogromnih te\u017eina jednako kao s umjerenim te\u017einama&#8230; sve \u0161to trebate je trajan trud svijesti!<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zaenov_tipicni_split_treninga\"><\/span>Zaenov tipi\u010dni split treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 Ponedjeljak ujutro<\/strong>&nbsp;&#8211; Kvadricepsi, listovi<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 Ponedjeljak nave\u010der<\/strong> &#8211; Ramena, biceps, podlaktice i trbuh<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 Utorak ujutro<\/strong> &#8211; Le\u0111a<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 Utorak nave\u010der<\/strong> &#8211; Prsa, triceps, trbuh<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 Srijeda ujutro<\/strong>&nbsp;&#8211; Kvadricepsi, listovi<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 \u010cetvrtak ujutro <\/strong>&#8211; Le\u0111a<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 \u010cetvrtak nave\u010der<\/strong> &#8211; Ramena, biceps, podlaktice i trbuh<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 Petak ujutro <\/strong>&#8211; Kvadricepsi, listovi<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 Petak nave\u010der<\/strong> &#8211; Prsa, triceps, trbuh&nbsp;<em><span style=\"color: #ff6600;\">[5]<\/span><\/em><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"46027,36229,36280,47623,36340,48997,36025,44941,36043,28324,49009,5951,28683\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Ni\u017ee \u0107ete prona\u0107i 2 treninga koja je Zane radio u toku priprema za Mr. Olympiju 1977.<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">16. kolovoza 1977.<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vje\u017eba<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Setovi<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Ponavljanja<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ramena<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">    <\/td><td class=\"has-text-align-center\" data-align=\"center\">    <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Shoulder press na Smith Ma\u0161ini iza glave<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Odru\u010denje utezima<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Odru\u010denje utezima u stoju<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prednje podizanje utega<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jednoru\u010dno odru\u010denje na Cross Ma\u0161ini<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Trbuh\/Donji dio le\u0111a<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">    <\/td><td class=\"has-text-align-center\" data-align=\"center\">    <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Podizanje koljena na vratilu<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">20<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Chrunch trbu\u0161njaci na kosoj klupi<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;30<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Podizanje nogu na vratilu<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">30<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Chrunches trbu\u0161njaci<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">30<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Chrunches trbu\u0161njaci na sajli<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;3<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 po svakoj strani<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hiperekstenzija<\/td><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">15. srpnja 1982.<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Jutarnji trening <span style=\"color: #ff6600;\">[6]<\/span><\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vje\u017eba<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Setovi<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Ponavljanja<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Prsa<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">    <\/td><td class=\"has-text-align-center\" data-align=\"center\">    <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bench Press s utezima na kosoj klupi (75\u00b0)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">12, 11, 10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bench Press s Barbell utegom na kosoj klupi (30\u00b0)<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10, 9, 8, 6<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Odru\u010denje s utezima<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">12, 11, 10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pullover s utegom<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Triceps&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">    <\/td><td class=\"has-text-align-center\" data-align=\"center\">    <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bench Press s Barbell utegom (uski hvat)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10, 10, 8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Triceps&nbsp;dizanje s utezima iza glave<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10, 9, 8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Triceps pushdown na sajli<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kick-back<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><span style=\"text-align: left;\">\u201cTe\u017eina na mojim treninzima ovisila je o tome kako sam se u danom trenutku osje\u0107ao. Uzmimo za primjer Bench Press s utezima. Odmah u prvom setu zapo\u010dinjem s 27 kg po 12 ponavljanja, zatim 32 sve do 36 kg po 11 ponavljanja. Te\u017eina u idu\u0107em setu ovisi o tome kakav osjet sam imao s 36 kg. Ili ostajem na 36 kg i napravim jo\u0161 nekoliko setova ili radim s utezima ve\u0107e te\u017eine od 38 do 40 kg. Sve to ovisi o tome kako se osje\u0107am. Ako sam spreman na novu te\u017einu onda \u0107e se to naprosto i dogoditi.&#8221;<\/span><span style=\"text-align: left;\">&nbsp;<\/span><span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Plan_prehrane\"><\/span>Plan prehrane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u201cUvijek sam imao ograni\u010den unos ugljikohidrata. <strong>Unos ugljikohidrata uvijek mi je bio ni\u017ei od unosa bjelan\u010devina.<\/strong> Ako sam trebao stimulaciju, kao na primjer kad nisam ostvario dovoljnu napumpanost mi\u0161i\u0107a za vrijeme treninga, jeo sam vi\u0161e ugljikohidrata. Op\u0107enito sam funkcionirao na bazi 4-dnevnih ciklusa. <strong>Tri dana sam imao nizak unos ugljikohidrata, a \u010detvrti dan sam jeo vi\u0161e ugljikohidrata.<\/strong> Kada sam trenirao, nikada nisam i\u0161ao iznad 3000 kalorija na dan. Ina\u010de sam odr\u017eavao <strong>unos kalorija izme\u0111u 2000 i 3000 na dan.<\/strong> Nisam radio radikalne promjene u prehrani. Mislim da je najve\u0107a gre\u0161ka jer to utje\u010de na vas na na\u010din koji tijelu uop\u0107e nije poznat.&#8221;<em><span style=\"color: #ff6600;\">[8]<\/span><\/em><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>\u201cPretpostavimo da sam bio na dijeti mjesec dana prije natjecanja. Sada \u0107u 5 dana biti bez ugljikohidrata u potpunosti. \u0160esti dan \u0107u mo\u017eda biti fizi\u010dki iscrpljen pa \u0107u svoje tijelo odmah poslije bu\u0111enja napuniti ugljikohidratima. Mogu uzeti pe\u010dene krumpire, najvjerojatnije prije samog treninga. Ovo punjenje bi mi trebalo biti dovoljno za idu\u0107ih par dana. Za vrijeme tih par dana uspijevam odr\u017eati svoju energiju skoro bez unosa ugljikohidrata <strong>i to zahvaljuju\u0107i povi\u0161enom unosu masti.<\/strong> <strong>Aminokiseline<\/strong> i dodatci za potporu jetre pomo\u0107i \u0107e vam da izdr\u017eite danima bez ugljikohidrata.<em>&#8221; <\/em><span style=\"color: #339966;\"><span style=\"color: #ff6600;\">[7]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201cVrlo mi je bitan bio obrok prije treninga. <strong>Prije treninga sam uvijek unosio bjelan\u010devine i ugljikohidrate.<\/strong> Poslije treninga sam se odmarao i ponekad sam jeo jo\u0161 par sati nakon treninga. To je ovisilo o tome koliko je naporan moj trening bio. Kada sam osje\u0107ao glad, jednostavno sam se najeo. Obi\u010dno je moj prvi obrok poslije treninga bio <span style=\"text-decoration: underline;\"><strong>proteinski napitak<\/strong><\/span> &#8211;&nbsp;<strong>nekakva vrsta mje\u0161avine bjelan\u010devina i ugljikohidrata.&#8221;<\/strong>&nbsp;<span style=\"color: #339966;\"><span style=\"color: #ff6600;\">[4]<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Frank Zane beer commercial\" width=\"1140\" height=\"855\" src=\"https:\/\/www.youtube.com\/embed\/oUqZBNFHl-g?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p>Unato\u010d tome \u0161to su pro\u0161la ve\u0107 3 desetlje\u0107a od Zaneove posljednje <strong>pobjede na Mr. Olympia,<\/strong> <strong>njegova figura ostala je svevremenska i respektirana od strane fanova bodybuildinga i do danas.<\/strong> Njegovo ime se stalno pojavljuje kao<strong> referenca u diskusijama me\u0111u fanovima bodybuildinga kao odgovor na pitanje o idealnoj figuri.<\/strong> \u010cak je i <strong>njegova filozofija treninga, usmjerena na odr\u017eavanja konekcije izme\u0111u misli i tijela, model<\/strong>&nbsp;s kojim su uspore\u0111ivane i druge filozofije o treningu.&nbsp;<em><span style=\"color: #ff6600;\">[9]<\/span><\/em><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Frank Zane smatra se najesteti\u010dnijim bodybuilderom dosad. Pogledajte plan prehrane i treninga s kojim je porazio i velikane poput Arnolda Schwarzneggera.<\/p>\n","protected":false},"author":25,"featured_media":241688,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7784],"tags":[6884,7670,7184],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-242249","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobe-inspiracija","8":"tag-motivacija-hr","9":"tag-poznati-sportasi-hr","10":"tag-rast-misicne-mase-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Frank Zane: prehrana i plan treninga legende bodybuildinga - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Frank Zane smatra se najesteti\u010dnijim bodybuilderom dosad. Pogledajte plan prehrane i treninga s kojim je porazio i velikane poput Arnolda Schwarzneggera.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Frank Zane: prehrana i plan treninga legende bodybuildinga - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Frank Zane smatra se najesteti\u010dnijim bodybuilderom dosad. Pogledajte plan prehrane i treninga s kojim je porazio i velikane poput Arnolda Schwarzneggera.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2019-10-26T07:58:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-08-04T09:30:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2016\/07\/feat.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Frank Zane: prehrana i plan treninga legende bodybuildinga\",\"datePublished\":\"2019-10-26T07:58:00+00:00\",\"dateModified\":\"2023-08-04T09:30:13+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/\"},\"wordCount\":1691,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/07\/feat.png\",\"keywords\":[\"motivacija\",\"poznati sporta\u0161i\",\"rast mi\u0161i\u0107ne mase\"],\"articleSection\":[\"Osobe i inspiracija\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/\",\"name\":\"Frank Zane: prehrana i plan treninga legende bodybuildinga - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/07\/feat.png\",\"datePublished\":\"2019-10-26T07:58:00+00:00\",\"dateModified\":\"2023-08-04T09:30:13+00:00\",\"description\":\"Frank Zane smatra se najesteti\u010dnijim bodybuilderom dosad. Pogledajte plan prehrane i treninga s kojim je porazio i velikane poput Arnolda Schwarzneggera.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/07\/feat.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/07\/feat.png\",\"width\":1200,\"height\":628,\"caption\":\"Frank Zane: Strava a tr\u00e9nink kulturistick\u00e9 legendy\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Frank Zane: prehrana i plan treninga legende bodybuildinga\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Frank Zane: prehrana i plan treninga legende bodybuildinga - GymBeam Blog","description":"Frank Zane smatra se najesteti\u010dnijim bodybuilderom dosad. Pogledajte plan prehrane i treninga s kojim je porazio i velikane poput Arnolda Schwarzneggera.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/","og_type":"article","og_title":"Frank Zane: prehrana i plan treninga legende bodybuildinga - GymBeam Blog","og_description":"Frank Zane smatra se najesteti\u010dnijim bodybuilderom dosad. Pogledajte plan prehrane i treninga s kojim je porazio i velikane poput Arnolda Schwarzneggera.","og_url":"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/","og_site_name":"GymBeam Blog","article_published_time":"2019-10-26T07:58:00+00:00","article_modified_time":"2023-08-04T09:30:13+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2016\/07\/feat.png","type":"image\/png"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"Frank Zane: prehrana i plan treninga legende bodybuildinga","datePublished":"2019-10-26T07:58:00+00:00","dateModified":"2023-08-04T09:30:13+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/"},"wordCount":1691,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/07\/feat.png","keywords":["motivacija","poznati sporta\u0161i","rast mi\u0161i\u0107ne mase"],"articleSection":["Osobe i inspiracija"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/","url":"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/","name":"Frank Zane: prehrana i plan treninga legende bodybuildinga - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/07\/feat.png","datePublished":"2019-10-26T07:58:00+00:00","dateModified":"2023-08-04T09:30:13+00:00","description":"Frank Zane smatra se najesteti\u010dnijim bodybuilderom dosad. Pogledajte plan prehrane i treninga s kojim je porazio i velikane poput Arnolda Schwarzneggera.","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/07\/feat.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/07\/feat.png","width":1200,"height":628,"caption":"Frank Zane: Strava a tr\u00e9nink kulturistick\u00e9 legendy"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/frank-zane-prehrana-i-plan-treninga-legende-bodybuildinga\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Frank Zane: prehrana i plan treninga legende bodybuildinga"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/242249","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=242249"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/242249\/revisions"}],"predecessor-version":[{"id":485896,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/242249\/revisions\/485896"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/241688"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=242249"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=242249"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=242249"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=242249"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=242249"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}