{"id":274345,"date":"2019-07-17T09:09:00","date_gmt":"2019-07-17T07:09:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=274345"},"modified":"2023-08-04T11:50:45","modified_gmt":"2023-08-04T09:50:45","slug":"phil-heath-i-njegov-plan-treninga-i-prehrane","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/phil-heath-i-njegov-plan-treninga-i-prehrane\/","title":{"rendered":"Phil Heath i njegov plan treninga i prehrane"},"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\/phil-heath-i-njegov-plan-treninga-i-prehrane\/#Phil_Heath_i_njegovi_osnovni_parametri\" title=\"Phil Heath i njegovi osnovni parametri\">Phil Heath i njegovi 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\/phil-heath-i-njegov-plan-treninga-i-prehrane\/#Zanimljive_cinjenice_o_Philu\" title=\"Zanimljive \u010dinjenice o Philu\">Zanimljive \u010dinjenice o Philu<\/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\/phil-heath-i-njegov-plan-treninga-i-prehrane\/#Phil_Heath_i_njegove_mjere\" title=\"Phil Heath i njegove mjere\">Phil Heath i njegove mjere<\/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\/phil-heath-i-njegov-plan-treninga-i-prehrane\/#Najpoznatije_pobjede\" title=\"Najpoznatije pobjede\">Najpoznatije pobjede<\/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\/phil-heath-i-njegov-plan-treninga-i-prehrane\/#Phil_Heath_i_njegov_plan_treninga\" title=\"Phil Heath i njegov plan treninga&nbsp;\">Phil Heath i njegov plan treninga&nbsp;<\/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\/phil-heath-i-njegov-plan-treninga-i-prehrane\/#Trening_za_dobivanje_misica\" title=\"Trening za dobivanje mi\u0161i\u0107a\">Trening za dobivanje mi\u0161i\u0107a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/phil-heath-i-njegov-plan-treninga-i-prehrane\/#Trening_za_povecanje_mase\" title=\"Trening za pove\u0107anje mase\">Trening za pove\u0107anje mase<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/phil-heath-i-njegov-plan-treninga-i-prehrane\/#Phil_Heath_i_njegov_plan_prehrane_za_Mr_Olympia\" title=\"Phil Heath i njegov plan prehrane za Mr. Olympia\">Phil Heath i njegov plan prehrane za Mr. Olympia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/phil-heath-i-njegov-plan-treninga-i-prehrane\/#Phil_Heath_i_njegov_plan_prehrane_za_povecanje_mase\" title=\"Phil Heath i njegov plan prehrane za pove\u0107anje mase\">Phil Heath i njegov plan prehrane za pove\u0107anje mase<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/phil-heath-i-njegov-plan-treninga-i-prehrane\/#Jedan_od_velikana\" title=\"Jedan od velikana\">Jedan od velikana<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Phil_Heath_i_njegovi_osnovni_parametri\"><\/span>Phil Heath i njegovi osnovni parametri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Puno ime<\/strong>: Phillip Jerrod Heath<\/li><li><strong>Nadimak<\/strong>: \u201cThe Gift\u201d<\/li><li><strong>Ro\u0111en<\/strong>: 18.12.1979, Seattle, USA<\/li><li><strong>Visina<\/strong>: 175 cm<\/li><li><strong>Te\u017eina tijekom natjecanja<\/strong>: 113 kg<\/li><li><strong>Te\u017eina izvan sezone natjecanja<\/strong>: 127 kg<\/li><li><strong>Prebivali\u0161te<\/strong>: Arvada, CO, USA <span style=\"color: #ff6600;\">[1]<\/span><\/li><li><strong>Omiljeni cheat meal<\/strong>: talijanska jela<\/li><li><strong>Omiljene vje\u017ebe:<\/strong> biceps pregib sa \u0161ipkom na Scottovoj klupi, hack \u010du\u010dnjevi, potisak ispred glave na spravi<\/li><li><strong>Omiljeni sportovi<\/strong>: ko\u0161arka, nogomet<\/li><li><strong>Hobi<\/strong>: \u010ditanje knjiga, video igre<\/li><li><strong>Omiljena glazba<\/strong>: Rock, Hip-Hop <span style=\"color: #ff6600;\">[2]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/1200px-Phil_Heath_Kai_Greene-1124x749.jpg\" alt=\"Phil Heath\" class=\"wp-image-403394\" width=\"843\" height=\"562\" title=\"Phil Heath tr\u00e9ningov\u00fd pl\u00e1n a strava\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1200px-Phil_Heath_Kai_Greene-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1200px-Phil_Heath_Kai_Greene-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1200px-Phil_Heath_Kai_Greene.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>Autor fotografije: Kevin Laval<br>https:\/\/commons.wikimedia.org\/wiki\/File:Phil_Heath_Kai_Greene.JPG&nbsp;<\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zanimljive_cinjenice_o_Philu\"><\/span>Zanimljive \u010dinjenice o Philu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Trenira u Armbrust Pro Gym, teretani u gradu Wheat Ridge, Arvada, Colorado<\/li><li>Tijekom studiranja na Sveu\u010dili\u0161tu u Denveru igrao je ko\u0161arku<\/li><li>Nakon \u0161to je odigrao 66 utakmica, odustao je od ko\u0161arke te se po\u010deo baviti bodibildingom<\/li><li>Na prvom bodibilderskom natjecanju sudjelovao je 2003. godine<\/li><li>Bio je sedmerostruki branitelj titule Mr. Olympia, u razdoblju 2011. &#8211; 2017.<\/li><li>Svoju prvu titulu Mr. Olympia osvojio je 2011. godine kada je pobijedio Jaya Cutlera (pobjednik Mr. Olympia 2006., 2007., 2009., 2010.)<\/li><li>kao bodibilder danas jede 6 do 7 puta dnevno, no kao igra\u010d ko\u0161arke njegova prehrana je bila ograni\u010dena. Jeo je samo 3 puta dnevno.&nbsp;<span style=\"color: #ff6600;\">[2]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Phil_Heath_i_njegove_mjere\"><\/span>Phil Heath i njegove mjere<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ruke<\/strong>: 56cm <\/p>\n\n\n\n<p><strong>Noge<\/strong>: 81cm <\/p>\n\n\n\n<p><strong>Listovi<\/strong>: 51cm <\/p>\n\n\n\n<p><strong>Vrat<\/strong>: 57cm <\/p>\n\n\n\n<p><strong>Struk<\/strong>: 74cm<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Phil Heath bavi se sportom jo\u0161 od djetinjstva. U vremenu <strong>kada je po\u010deo ja\u010dati te\u017eio je 84 kilograma<\/strong>. Izgra\u0111uju\u0107i mi\u0161i\u0107nu masu dok se pripremao za prvo natjecanje uspio je do\u0107i do 97 kilograma. Na kraju je njegova <strong>te\u017eina tijekom natjecanja<\/strong> na NPC<em> (National Physique Committee)<\/em> 2003. godine bila<strong> 87 kilograma.<\/strong> Na tom natjecanju izborio je prvenstvo u svojoj kategoriji te\u017eine i osvojio i cjelokupni naslov. Pod nadimkom <strong>\u201cThe Gift\u201d ili \u201cDar\u201d<\/strong>, vo\u0111en uspjehom prvog natjecanja, ponovno je stajao na natjecateljskoj bini, <strong>i to samo 8 tjedana kasnije<\/strong>. Cjelokupna pobjeda izmakla mu je za samo jedan bod.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath-1-749x1124.jpg\" alt=\"Phil Heath\" class=\"wp-image-403410\" title=\"Phil Heath treningovy plan a strava\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath-1-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath-1-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath-1-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath-1.jpg 1200w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><figcaption>Autor fotografije: Entilzha<br>https:\/\/commons.wikimedia.org\/wiki\/File:Phil_Heath.JPG&nbsp;<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Me\u0111utim, shvatio je da je izgubio natjecanje zbog oslanjanja na svoju genetsku predispoziciju te je <strong>po\u010deo trenirati pametnije<\/strong>. Phil je diplomirao na fakultetu u dva podru\u010dja: informacijskoj tehnologiji i poslovnoj administraciji. Odluka da se po\u010dne baviti bodibildingom umjesto ko\u0161arke bila je n<strong>a kraju vrlo korisna za njega.<\/strong> Bacimo pogled na njegov program treninga i plan prehrane kako bismo saznali kako je uspio izgraditi svoju pobjedni\u010dku figuru sedam puta zaredom.&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Godine 2014. Phil Heath postao je <strong>\u010detvrti najbogatiji suvremeni bodibilder<\/strong>. U to je vrijeme njegova vrijednost bila procijenjena na oko <strong>5 milijuna dolara<\/strong>. Od tada je ukupan iznos njegovih pobjeda na Mr. Olympia u vrijednosti od <strong>2.375.000,00 $.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Najpoznatije_pobjede\"><\/span>Najpoznatije pobjede<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>2015. &#8211; Mr. Olympia, 1. mjesto<\/p>\n\n\n\n<p>2014. &#8211; Mr. Olympia, 1. mjesto<\/p>\n\n\n\n<p>2013. &#8211; Mr. Olympia, 1. mjesto<\/p>\n\n\n\n<p>2013. &#8211; Arnold Classic Europe, 1. mjesto<\/p>\n\n\n\n<p>2012. &#8211; Mr. Olympia, 1. mjesto<\/p>\n\n\n\n<p>2011. &#8211; Mr. Olympia, 1. mjesto<\/p>\n\n\n\n<p>2010. &#8211; Mr. Olympia, 2. mjesto<\/p>\n\n\n\n<p>2010. &#8211; Arnold Classic, 2. mjesto<\/p>\n\n\n\n<p>2009. &#8211; Mr. Olympia, 5. mjesto<\/p>\n\n\n\n<p>2008. &#8211; Mr. Olympia, 3. mjesto<\/p>\n\n\n\n<p>2008. &#8211; Arnold Classic, 2. mjesto<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><em>\u201cBiti Mr. Olympia velika je odgovornost na natjecateljskoj bini, ali jo\u0161 i ve\u0107a izvan bine. Zadovoljstvo mi je \u0161to moja <strong>osobnost i te\u017eak rad<\/strong> poma\u017eu drugima da ostvare svoje ciljeve. \u017divim pod ovim motom: <strong>&#8220;Treniraj naporno, racionalno i pritom u\u017eivaj!&#8221;<\/strong> <strong>Pobrinite se da si postavljate uvijek nove izazove i ciljeve te u\u017eivajte u svojem putovanju bez obzira na to koliko bilo neobi\u010dno.&nbsp;<\/strong><\/em>[3]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/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\"><\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Phil_Heath_i_njegov_plan_treninga\"><\/span>Phil Heath i njegov plan treninga&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Heathov trening uklju\u010duje <strong>tri do pet vje\u017ebi za skupinu mi\u0161i\u0107a<\/strong> i traje pribli\u017eno dva sata. Fokusiran je na<strong> tehni\u010dku izvedbu vje\u017ebi<\/strong>, sli\u010dno kao kod Arnolda Schwarzeneggera ili Ronnieja Colemana koji su tako\u0111er bili vi\u0161estruki pobjednici Mr. Olympia. Njegovi treninzi se malo razlikuju ovisno o tome priprema li se za natjecanje ili je to nakon natjecanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cMoj cilj svake godine je biti ve\u0107i i bolji nego prethodne godine. Konkurencija se konstantno pobolj\u0161ava i zbog toga sam pod sve ve\u0107im i ve\u0107im pritiskom. Ni\u0161ta nije lak\u0161e. Ako \u017eelim i dalje nastaviti pobje\u0111ivati, <strong>moram nadma\u0161iti naro\u010dito sam sebe<\/strong>. Ovo stalno natjecanje sa samim sobom ne zna\u010di da radim ne\u0161to ludo u teretani. <strong>Dr\u017eim se osnovnih bodibilderskih vje\u017ebi<\/strong>. Svaki mi\u0161i\u0107 izvje\u017ebam s vi\u0161e strana. Poku\u0161avam pobolj\u0161ati ono u \u010demu sam slab pri \u010demu moram osmisliti svoj plan treninga na na\u010din da bude zahtjevan i da mi pomogne napredovati.&#8221;<\/em> <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trening_za_dobivanje_misica\"><\/span>Trening za dobivanje mi\u0161i\u0107a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svaki Philov trening <strong>po\u010dinje kratkim kardio treningom<\/strong> &#8211; to je dio njegovog zagrijavanja. U nastavku mo\u017eete prona\u0107i plan treninga pomo\u0107u kojeg se pripremao za&nbsp;Mr. Olympia.<\/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<h3 class=\"wp-block-heading\">Ponedjeljak: Kvadricepsi\/ Lo\u017ee\/ Listovi<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Rumunjsko mrtvo dizanje &#8211; 4 serije po 8-10 ponavljanja<\/li><li>Le\u017ee\u0107a no\u017ena fleksija&nbsp;&#8211; 4 serije po 8-10 ponavljanja<\/li><li>Sjede\u0107a no\u017ena fleksija&nbsp;&#8211; 4 serije po 8-10 ponavljanja<\/li><li>Leg press &#8211; 4 serije po 15-20 ponavljanja<\/li><li>Podizanje listova na spravi &#8211; 4 serije po 15-20 ponavljanja<\/li><li>Podizanja listova sjede\u0107i&nbsp;&#8211; 7 serija po 10-12 ponavljanja<\/li><li>No\u017ena fleksija &#8211; 4 serije po 10-12 ponavljanja<\/li><li>\u010cu\u010dnjevi sa \u0161ipkom ispred glave &#8211; 4 serije po 10-12 ponavljanja<\/li><li>Leg press &#8211; 3 serije po 12 ponavljanja<\/li><li>Hack \u010du\u010danj &#8211; 7 serija po 7 ponavljanja<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Utorak: Prsa\/ Triceps<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Kosi bench press s bu\u010dicama &#8211; 4 serije po 10-12 ponavljanja<\/li><li>Razvla\u010denje bu\u010dicama na kosoj klupi&nbsp;&#8211; 4 serije po 10-12 ponavljanja<\/li><li>Bench press na spravi &#8211; 3 serije po 10-12 ponavljanja<\/li><li>Leptir vje\u017eba na pec-dec spravi&nbsp;&#8211; 7 serija po 10-12 ponavljanja<\/li><li>Vu\u010denje na lat spravi za triceps &#8211; 4 serije po 10-12 ponavljanja<\/li><li>Dipsevi na dips-spravi &#8211; 3 serije po 10-12 ponavljanja<\/li><li>Bench press s velikom \u0161ipkom uskim hvatom &#8211; 3 serije po 10-12 ponavljanja<\/li><li>Francuski potisak u le\u017ee\u0107em polo\u017eaju sa \u0161ipkom &#8211; 7 serija po 10-12 ponavljanja &nbsp;<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/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<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<h3 class=\"wp-block-heading\">Srijeda: Slobodno<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">\u010cetvrtak: Le\u0111a\/ Biceps<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Zgibovi na vratilu \u0161irokim nadhvatom &#8211; 3 serije po 10-12 ponavljanja<\/li><li>Zgibovi na vratilu uskim podhvatom &#8211; 3 serije po 10-12 ponavljanja<\/li><li>Povla\u010denje T-\u0161ipke prema prsima&nbsp;&#8211; 4 serije po 12 ponavljanja<\/li><li>Povla\u010denje \u0161ipke u pretklonu podhvatom &#8211; 4 serije po 12 ponavljanja<\/li><li>Povla\u010denje bu\u010dice u pretklonu &#8211; 3 serije po 12 ponavljanja<\/li><li>Potisak ravnim rukama&nbsp;&#8211; 7 serija po 10-12 ponavljanja<\/li><li>Stoje\u0107i biceps pregib s EZ \u0161ipkom&nbsp;&#8211; 3 serije po 12 ponavljanja<\/li><li>Hammer biceps pregib&nbsp;&#8211; 3 serije po 12 ponavljanja<\/li><li>Koncentracijski pregib bu\u010dicom sjede\u0107i &#8211; 3 serije po 12 ponavljanja<\/li><li>Biceps pregib na Scott klupi&nbsp;&#8211; 7 serija po 8-10 ponavljanja &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Petak: Ramena\/ Trapezi<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Prednji rameni potisak na Smith spravi- 4 serije po 10-12 ponavljanja<\/li><li>Predru\u010denje bu\u010dicama&nbsp;&#8211; 4 serije po 10-12 ponavljanja<\/li><li>Okomito veslanje \u0161ipkom&nbsp;&#8211; 4 serije po 10-12 ponavljanja<\/li><li>Letenje s bu\u010dicama &#8211; 7 serija po 10-12 ponavljanja<\/li><li>Shrug s bu\u010dicama &#8211; 4 serije po 12 ponavljanja<\/li><li>Shrug sa \u0161ipkom&nbsp;&#8211; 4 serije po 12 ponavljanja<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Subota: Kardio<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Nedjelja: Slobodno <span style=\"color: #ff6600;\">[5]<\/span><\/h3>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trening_za_povecanje_mase\"><\/span>Trening za pove\u0107anje mase<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Phila trenira poznati Hany Rambod koji je smislio specijalni program treninga pod nazivom <strong>\u201cFascia Stretch Training\u201d (ili FST-7).<\/strong> Spoj te tehnike s ostalim provjerenim i pouzdanim vje\u017ebama poma\u017ee Philu u stjecanju odre\u0111ene mi\u0161i\u0107ne mase i tijekom pripreme za natjecanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>FST-7 zna\u010di izvo\u0111enje <strong>7 serija po 6-12 ponavljanja s pauzom od 45 sekundi.<\/strong> Tijekom pauze mo\u017eete birati izme\u0111u stretchinga i izometrijskih kontrakcija koje se izvode nakon svake druge serije.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/Philheath.jpg\" alt=\"Phil Heath\" class=\"wp-image-403483\" width=\"834\" height=\"720\" title=\"Phil Heath: stravovac\u00ed pl\u00e1n\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Philheath.jpg 834w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Philheath-400x345.jpg 400w\" sizes=\"auto, (max-width: 834px) 100vw, 834px\" \/><figcaption>Autor fotografije: Vectornekki<br>https:\/\/commons.wikimedia.org\/wiki\/File:Philheath.jpg<\/figcaption><\/figure><\/div>\n\n\n\n<p>Phil tvrdi da ne morate izmi\u0161ljati nikakve druge vje\u017ebe od onih koje upravo izvodite, funkcioniraju. Jo\u0161 jedan savjet ovog fenomenalnog bodibildera jest da za izgradnju mi\u0161i\u0107a <strong>nema potrebe za potpunim iscrpljivanjem energije u fitness centru. <\/strong>Posebno u slu\u010daju ako se va\u0161e tijelo ne oporavlja dovoljno brzo ili ne reagira na trening na na\u010din na koji biste \u017eeljeli. Dakle,<strong> inteligentno vje\u017ebanje je klju\u010d uspjeha.<\/strong> Ve\u0107ini ljudi nikada u \u017eivotu ne uspije na\u0107i sistem treniranja koji bi najbolje funkcionirao za njih.<span style=\"color: #ff6600;\"> [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Phil_Heath_i_njegov_plan_prehrane_za_Mr_Olympia\"><\/span>Phil Heath i njegov plan prehrane za Mr. Olympia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon&nbsp; bu\u0111enja &#8211; <a title=\"BCAA\" href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA drink<\/a><\/p>\n\n\n\n<p>1. 230 g pile\u0107ih prsa, 1,5 \u0161alice bjelanjaka, BCAA drink s <a href=\"https:\/\/gymbeam.hr\/glutamin\" class=\"ek-link\">L-glutaminom<\/a><\/p>\n\n\n\n<p>2. 340 g govedine, 225 g slatkih krumpira<\/p>\n\n\n\n<p>3. 340 g ribe Tilapija, parene \u0161paroge i 1,5 \u0161alice bijele ri\u017ee<\/p>\n\n\n\n<p>4. 340 g pile\u0107ih prsa, 225 g pe\u010denih krumpira, 2 doze BCAA s L-glutaminom<\/p>\n\n\n\n<p>5. 340 g ribe Tilapija, parena brokula i 1 \u0161alica bijele ri\u017ee<\/p>\n\n\n\n<p>6. Nakon treninga &#8211; 2x <a title=\"Proteinski napitak\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteinski drink<\/a>, BCAA i L-glutamin<\/p>\n\n\n\n<p>7. 340 g govedine s parenim \u0161pinatom<\/p>\n\n\n\n<p>8. 2 \u0161alice bjelanjaka, 2 cijela jaja i pareni \u0161pinat<\/p>\n\n\n\n<p>Prije spavanja &#8211; <a href=\"https:\/\/gymbeam.hr\/ostale-aminokiseline\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Amino drink<\/a><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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Phil_Heath_i_njegov_plan_prehrane_za_povecanje_mase\"><\/span>Phil Heath i njegov plan prehrane za pove\u0107anje mase<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Phil Heathova prehrana je u fazi pove\u0107anja mase prije svega usmjerena na stjecanje ogromne koli\u010dine mi\u0161i\u0107a bez vi\u0161ka potko\u017ene masti. U velja\u010di 2018. godine bio je objavljen video u kojem Phil<strong> obja\u0161njava svoj plan prehrane:<\/strong><\/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=\"Phil Heath meal plan\" width=\"1140\" height=\"855\" src=\"https:\/\/www.youtube.com\/embed\/wbrlPG6EuhY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" 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>U tom videu govori da 8 do 9 tjedana prije natjecanja ustaje u 5:00-5:30. Odmah nakon bu\u0111enja \u010deka ga oko <strong>pola sata kardija na fitness pokretnim stepenicama ili traci za tr\u010danje<\/strong>. Koristi monitor brzine otkucaja srca i smart sat <strong>kako bi postigao puls od 145-150 impulsa u minuti.<\/strong> Time si osigurava stanje u\u010dinkovitog sagorijevanja masti. Onda se vra\u0107a ku\u0107i na doru\u010dak. On se sastoji od oko <strong>230 grama mljevenog <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">pile\u0107eg mesa<\/a>, 1,5 do 2 \u0161alice bjelanjaka i oko 60 grama ugljikohidrata<\/strong> &#8211; obi\u010dno iz ri\u017ee u mlijeku ili zobenih pahuljica. Prema Philu, zobene pahuljice sadr\u017ee vlakna koja poma\u017eu s apsorpcijom hrane. S doru\u010dkom suplementira <a title=\"Kompleksni multivitamin\" href=\"https:\/\/gymbeam.hr\/multivitamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">multivitamin<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/omega-3-masne-kiseline\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">riblje ulje <\/a>i <a title=\"vitamin C\" href=\"https:\/\/gymbeam.hr\/vitamin-c\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vitamin C.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tijekom dana jede <strong>svaka 2 do 2,5 sata.<\/strong> Nakon prera\u010dunavanja svih obroka imali bismo <strong>dnevnu kalorijsku vrijednost od oko 6400 kcal<\/strong>, \u0161to se blago smanjuje prema kraju njegove pripreme. Ova jela uklju\u010duju, naprimjer, <strong>340 grama kuhanog pile\u0107eg mesa<\/strong>, <strong>govedinu, mljeveno pure\u0107e meso ili bijele <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">ribe<\/a>.<\/strong> To su njegovi glavni izvori proteina osim bjelanjaka. Dnevno dobiva ukupno oko 500 grama proteina te ozbiljnim bodybuilderima preporu\u010duje da dobiju <strong>najmanje 3 grama po kilogramu svoje te\u017eine.<\/strong> \u0160to se ti\u010de riba, <strong>prednost daje posebno tilapiji.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath_Arnold_Classic_Europe_2014_Madrid_Spain_Ank_Kumar_Infosys_Limited_04.jpg\" alt=\"Phil Heath\" class=\"wp-image-403428\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath_Arnold_Classic_Europe_2014_Madrid_Spain_Ank_Kumar_Infosys_Limited_04.jpg 600w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath_Arnold_Classic_Europe_2014_Madrid_Spain_Ank_Kumar_Infosys_Limited_04-267x400.jpg 267w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><figcaption>Autor fotografije: Ank Kumar<br>https:\/\/commons.wikimedia.org\/wiki\/File:Phil_Heath,_Arnold_Classic_Europe_2014,_Madrid,_Spain_(Ank_Kumar,_Infosys_Limited)_04.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Nadalje je naglasio da joj daje prednost jer ima nizak sadr\u017eaj \u017eive. Do kraja svoje pripreme za natjecanje riba je gotovo njegov jedini izvor proteina. A 230 &#8211; 340 grama mesa na kraju pripreme zna\u010di mnogo tilapije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cIpak, ne \u017eelite dobiti trovanje \u017eivom. Nikada. Mnogo dostupne ribe ima vi\u0161e vrijednosti \u017eive nego \u0161to bi trebale imati.\u201d<\/em><\/p>\n\n\n\n<p>Bli\u017ee datumu natjecanja smanjuje unos ugljikohidrata kako bi naglasio svoje mi\u0161i\u0107e, ali i ostao vizualno velik. <strong>Od 8 obroka dnevno, on \u0107e uklju\u010diti ugljikohidrate samo u \u010detiri.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cT\u00e1to zmena na konci rob\u00ed zo m\u0148a \u017eiv\u00e9ho zomb\u00edka, preto\u017ee <strong>pr\u00e1ve sacharidy n\u00e1m dod\u00e1vaj\u00fa energiu.<\/strong>\u201d&nbsp;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cTa promjena na kraju radi iz mene \u017eivog zombija jer <strong>upravo nam ugljikohidrati daju energiju.<\/strong>\u201d&nbsp;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to se ti\u010de vode, Phil popije 4 do 7 litre vode dnevno, no tijekom posljednjeg tjedna prije natjecanja jo\u0161 samo jednu veliku bocu vode u par dana. Unato\u010d tome jede uvijek jednaku koli\u010dinu mesa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cTako postigne vaskularni, izrezani izgled.\u201d<\/em><span style=\"color: #ff6600;\">[8]<\/span><em>&nbsp;&#8220;Pijem pribli\u017eno 4 litre vode dnevno u fazi pove\u0107anja mi\u0161i\u0107ne mase. Nije potrebno ulijevati u sebe litre i litre vode ako dobivate dovoljno ugljikohidrata. Moja prehrana izvan sezone natjecanja je organiziranija nego prije nekoliko godina. Prije toga sam <strong>nasumi\u010dno zamjenjivao obroke, no sada se ve\u0107 striktno dr\u017eim plana<\/strong>. \u010cak i sitna promjena mo\u017ee \u010diniti drasti\u010dnu razliku u izgledu moje figure.\u201d <\/em><span style=\"color: #339966;\"><span style=\"color: #ff6600;\">[9]<\/span><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><em>\u201cSada imam 127 kilograma i izrezaniji sam nego 2008. godine kada sam imao 125 kilograma. Jedenje \u0161krobnih ugljikohidrata poput krumpira umjesto ri\u017ee, pomoglo mi je da rastem i nemam osje\u0107aj nadutosti.\u201d<\/em> [9]<\/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\"><\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jedan_od_velikana\"><\/span>Jedan od velikana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Znate li staru poslovicu koja govori da je za to da biste postali \u0161ampion, <strong> prvo potrebno pobijediti \u0161ampiona?<\/strong> U posljednjih sedam godina natjecanja Mr. Olympia natjecatelji su trenirali cijelu godinu kako bi skinuli s trona vladaju\u0107eg \u0161ampiona Phila Heatha.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imena kao \u0161to su Jay Cutler, Kai Greene, Dexter Jackson i Shawn Rhoden stajala su pokraj Phila tijekom posljednje komparativne runde, samo da bi vidjeli kako je Phil <strong>ponovno obranio svoju titulu najboljeg bodibildera na svijetu.<\/strong> U 2017. godini pojavilo se novo lice na bini uz Phila &#8211; <strong>Mamdouh &#8220;Big Ramy&#8221; Elssbiay,<\/strong> ali rezultat je ostao isti kada je The Rock zgrabio mikrofon i ponovno proglasio ime pobjednika &#8220;Phil Heath&#8221;.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Phil nastavlja u pribli\u017eavanju svojem cilju osvajanja desetog naslova Olympia, \u0161to je proglasio svojim ciljem prije dvije godine. Te\u0161ko je opovrgnuti taj cilj promatraju\u0107i njegovu <strong>odlu\u010dnost, strast, motivaciju, trud, samopouzdanje<\/strong> i dosada\u0161nje pobjede. Natjecanje Mr. Olympia 2017 nosila su imena tri najbolja bodybuildera: <strong>Heatha, Ramyja i novajlije Williama Bonaca. <\/strong>Izra\u017eenost mi\u0161i\u0107a Shawna Rhodena, koji je bio drugi u 2016. godini odmah iza Phila, jasno je zaostajala za konkurencijom. U pro\u0161loj godini pao je s drugog na \u010dak peto mjesto. Dexter &#8220;The Blade&#8221; Jackson tako\u0111er je izgubio od te\u017ee, bolje pripremljene konkurencije koja ga je spustila dolje za jedno mjesto &#8211; na \u010detvrto mjesto.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bila je to jo\u0161 jedna odli\u010dna godina natjecanja koje je kulminiralo rezultatom koji je <strong>podsje\u0107ao na performanse legende Arnolda Schwarzeneggera.<\/strong> Philu nedostaje samo jedan naslov za usporedbu s Ronnie Colemanom ili Lee Haneyjom za osam uzastopnih naslova i dva naslova kako bi ispunio svoj san.&nbsp;<span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #000000;\"><em>\u201cBez obzira na to \u0161to \u0107e mi se dogoditi od dana\u0161njeg dana, <strong>postigao sam jednaki broj titula kao Arnold Schwarzenegger.<\/strong> Nitko drugi si to ne mo\u017ee dozvoliti tvrditi osim Colemana i Haneyja. To je sve. Vrlo sam ponosan na to.\u201d<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Idu\u0107a godina zasigurno \u0107e biti zanimljiva, jer su Phila ubrzo nakon posljednjeg natjecanja do\u010dekale <strong>operacije dviju velikih hernija abdominalne stijenke (kila)<\/strong> te \u0107e se njegova priprema sigurno bitno razlikovati od prethodne kako bi postigao 100% svog potencijala na podiju Mr. Olympia 2018.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovaj IFBB profesionalac i <strong>7-struki nositelj titule Mr.Olympia<\/strong> odlu\u010dan je boriti se i dalje i posti\u0107i jo\u0161 vi\u0161e titula Mr. Olympia. On se nada da \u0107e uspjeti nadma\u0161iti svoj trenutni rekord, <strong>8 titula Mr. Olympia, te osvojiti okruglih 10.<\/strong> Philova namjera je &#8220;predstaviti bodibilding na na\u010din da se ljudi mogu identificirati s njime i<strong> istodobno o\u010duvati po\u0161tovanje prema ovom sportu<\/strong>&#8220;. Trenutno je uklju\u010den u<strong> &#8220;Make it Fit Foundation&#8221;,<\/strong> gdje namjerava podi\u0107i svijest o autizmu, i predsjednik je vlastitog brenda prehrambenih dodataka, Gifted Nutrition, koji je osnovao u ljeto 2014. godine. <span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na kraju Vam preporu\u010dujemo pogledati vrlo zanimljiv intervju s Philom, u kojem \u0107ete, izme\u0111u ostalog, saznati i o njegovom mi\u0161ljenju o <strong>Mr. Olympia, fitness celebrityjima na dru\u0161tvenim mre\u017eama, IFBB<\/strong> i druge zanimljivosti:<\/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=\"Phil Heath- The Future Of Mr. Olympia &amp; Bodybuilding\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/54JAqFPHwkE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" 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>&nbsp;<\/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=\"Phil Heath l Tr\u00e9nink a strava v\u00edt\u011bze Mr. Olympia l Fitness Facts\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/qIFwAQ1yRME?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" 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>Kakvo je va\u0161e mi\u0161ljenje o trenutnom predstavniku bodibildinga? Ho\u0107e li uspjeti obraniti <strong>titulu Mr. Olympia i ove godine<\/strong>? Podijelite svoje mi\u0161ljenje u komentarima. Ako vam se \u010dlanak svidio, podr\u017eite ga lajkom ili ga podijelite.<\/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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Phil Heath je predstavnik bodibildinga i vi\u0161estruki pobjednik natjecanja Mr. Olympia. Pogledajte njegov plan treninga, prehranu i postignu\u0107a. Je li inspirirao i vas?<\/p>\n","protected":false},"author":25,"featured_media":403506,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7784],"tags":[6884,7670,7256,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-274345","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-trening-snage-hr","11":"tag-zdrav-nacin-zivota-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Phil Heath i njegov plan treninga i prehrane - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Phil Heath je predstavnik bodibildinga i vi\u0161estruki pobjednik natjecanja Mr. Olympia. 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