{"id":18572,"date":"2020-03-20T17:25:42","date_gmt":"2020-03-20T16:25:42","guid":{"rendered":"https:\/\/www.ericfavre.com\/lifestyle\/?page_id=18572"},"modified":"2021-04-13T21:31:59","modified_gmt":"2021-04-13T19:31:59","slug":"faire-un-programme-nutritionnel","status":"publish","type":"page","link":"https:\/\/www.ericfavre.com\/lifestyle\/faire-un-programme-nutritionnel\/","title":{"rendered":"Faire Un Programme Nutritionnel"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"18572\" class=\"elementor elementor-18572\" data-elementor-settings=\"[]\">\n\t\t\t\t\t\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t\t\t<section class=\"penci-section penci-disSticky penci-structure-10 elementor-section elementor-top-section elementor-element elementor-element-2472ca72 elementor-section-content-middle elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2472ca72\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"penci-ercol-100 penci-ercol-order-1 penci-sticky-ct  elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-60518dbf\" data-id=\"60518dbf\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2d36a54f elementor-widget elementor-widget-image\" data-id=\"2d36a54f\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.ericfavre.com\">\n\t\t\t\t\t\t\t<img width=\"300\" height=\"96\" src=\"https:\/\/www.ericfavre.com\/lifestyle\/wp-content\/uploads\/2020\/02\/logo-new-EF-300x96.png\" class=\"attachment-medium size-medium\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/www.ericfavre.com\/lifestyle\/wp-content\/uploads\/2020\/02\/logo-new-EF-300x96.png 300w, https:\/\/www.ericfavre.com\/lifestyle\/wp-content\/uploads\/2020\/02\/logo-new-EF.png 389w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"penci-section penci-disSticky penci-structure-10 elementor-section elementor-top-section elementor-element elementor-element-3aa6e13a elementor-section-height-min-height elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"3aa6e13a\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;,&quot;shape_divider_bottom&quot;:&quot;waves&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t<div class=\"elementor-shape elementor-shape-bottom\" data-negative=\"false\">\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 1000 100\" preserveAspectRatio=\"none\">\n\t<path class=\"elementor-shape-fill\" d=\"M421.9,6.5c22.6-2.5,51.5,0.4,75.5,5.3c23.6,4.9,70.9,23.5,100.5,35.7c75.8,32.2,133.7,44.5,192.6,49.7\n\tc23.6,2.1,48.7,3.5,103.4-2.5c54.7-6,106.2-25.6,106.2-25.6V0H0v30.3c0,0,72,32.6,158.4,30.5c39.2-0.7,92.8-6.7,134-22.4\n\tc21.2-8.1,52.2-18.2,79.7-24.2C399.3,7.9,411.6,7.5,421.9,6.5z\"\/>\n<\/svg>\t\t<\/div>\n\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"penci-ercol-100 penci-ercol-order-1 penci-sticky-ct  elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-23caac62\" data-id=\"23caac62\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5a82545d elementor-absolute elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"5a82545d\" data-element_type=\"widget\" data-settings=\"{&quot;_position&quot;:&quot;absolute&quot;}\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Faire Un Programme Nutritionnel<\/h1>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"penci-section penci-disSticky penci-structure-10 elementor-section elementor-top-section elementor-element elementor-element-77f79b35 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"77f79b35\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"penci-ercol-100 penci-ercol-order-1 penci-sticky-ct  elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3e39eca0\" data-id=\"3e39eca0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-21e26bdf elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"21e26bdf\" data-element_type=\"widget\" data-widget_type=\"theme-post-featured-image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img width=\"1000\" height=\"667\" src=\"https:\/\/www.ericfavre.com\/lifestyle\/wp-content\/uploads\/2020\/03\/PROG-NUTRI.jpg\" class=\"attachment-large size-large\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/www.ericfavre.com\/lifestyle\/wp-content\/uploads\/2020\/03\/PROG-NUTRI.jpg 1000w, https:\/\/www.ericfavre.com\/lifestyle\/wp-content\/uploads\/2020\/03\/PROG-NUTRI-300x200.jpg 300w, https:\/\/www.ericfavre.com\/lifestyle\/wp-content\/uploads\/2020\/03\/PROG-NUTRI-768x512.jpg 768w, https:\/\/www.ericfavre.com\/lifestyle\/wp-content\/uploads\/2020\/03\/PROG-NUTRI-585x390.jpg 585w, https:\/\/www.ericfavre.com\/lifestyle\/wp-content\/uploads\/2020\/03\/PROG-NUTRI-263x175.jpg 263w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-59e9d222 elementor-widget elementor-widget-spacer\" data-id=\"59e9d222\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-79f28169 elementor-widget elementor-widget-text-editor\" data-id=\"79f28169\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\tEn parall\u00e8le de s\u00e9ances de musculation efficaces \u00e0 la salle de sport, il est essentiel d\u2019adopter une <b><a href=\"https:\/\/www.ericfavre.com\/lifestyle\/alimentation-equilibree\/\">nutrition \u00e9quilibr\u00e9e<\/a><\/b> et adapt\u00e9e afin d\u2019atteindre ses objectifs : prise de masse musculaire, perte de poids, s\u00e8che ou maintien du poids. Cela n\u00e9cessite alors de construire son plan alimentaire et d\u2019\u00e9laborer des repas de fa\u00e7on rigoureuse, ainsi que d\u2019adapter sa consommation de compl\u00e9ments alimentaires.\nPlusieurs \u00e9tapes permettent de faire son programme nutritionnel.\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-24b53bd3 elementor-widget elementor-widget-spacer\" data-id=\"24b53bd3\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-79d8a0e0 elementor-widget elementor-widget-heading\" data-id=\"79d8a0e0\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">1\u00e8re \u00e9tape : Calculer sa d\u00e9pense \u00e9nerg\u00e9tique totale<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4179eb7b elementor-widget elementor-widget-spacer\" data-id=\"4179eb7b\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a243bd1 elementor-widget elementor-widget-text-editor\" data-id=\"1a243bd1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\tElle correspond \u00e0 vos besoins caloriques journaliers, et est bas\u00e9e sur votre m\u00e9tabolisme de base et votre activit\u00e9 physique.\n\n<strong>Le m\u00e9tabolisme de base<\/strong>: il repr\u00e9sente l\u2019\u00e9nergie dont votre corps a besoin pour assurer ses fonctions vitales. Il d\u00e9pend de l\u2019\u00e2ge, du sexe, du poids et de la taille, mais il peut \u00e9galement varier en fonction de la masse musculaire 1,2.\n\n<strong>L\u2019activit\u00e9 physique<\/strong>: la d\u00e9pense \u00e9nerg\u00e9tique li\u00e9e \u00e0 l\u2019activit\u00e9 change en fonction des types d\u2019entra\u00eenements, du nombre de s\u00e9ances par semaine, de la dur\u00e9e de ces s\u00e9ances mais \u00e9galement de la d\u00e9pense li\u00e9e \u00e0 la profession. En effet, une personne effectuant un travail de bureau n\u2019aura pas la m\u00eame d\u00e9pense qu\u2019une personne dont le travail est plus physique.\n<ul>\n \t<li><strong>D\u00e9pense \u00e9nerg\u00e9tique totale = m\u00e9tabolisme de base x niveau d\u2019activit\u00e9 physique<\/strong><\/li>\n<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-72c7551f elementor-widget elementor-widget-spacer\" data-id=\"72c7551f\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-05f8bfa elementor-widget elementor-widget-EricFavre_FormSIB1\" data-id=\"05f8bfa\" data-element_type=\"widget\" data-widget_type=\"EricFavre_FormSIB1.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<script src='https:\/\/www.google.com\/recaptcha\/api.js'><\/script>\r\n<style>\r\n\/*fonts *\/  \r\nbody, .wpst-row, #wpst-company-name, h1.title, .wpst-alert_success, .wpst-description, .wpst-button, .wpst-row .wpst-lbl-tinyltr, .wpst-row2, input[type=\"text\"], input[type=\"radio\"] {\r\n    font-family: \"Helvetica Neue\", Helvetica, Arial, sans-serif;\r\n}\r\n.wpst-row, #wpst-company-name, h1.title {\r\n    line-height: 150% !important;\r\n}\r\ninput:focus-visible {\r\noutline-offset: 0px;\r\n}\r\ndiv.wpst-needsfilled input {\r\n    border-color: #B94A48 !important;\r\n    color: #B94A48 !important;\r\n}\r\ndiv.wpst-needsfilled {\r\n    color: #B94A48 !important;\r\n}\r\n.wpst-alert-success button.wpst-close {\r\n    right: 10px;\r\n    color: inherit;\r\n    background: 0 0;\r\n    border: 0;\r\n    padding: 0px;\r\n    -webkit-appearance: none;\r\n    cursor: pointer;\r\n    font-weight: bold;\r\n    font-size: 16px;\r\n}\r\n.wpst-alert-success {\r\n    font-family: \"Helvetica Neue\", Helvetica, Arial, sans-serif;\r\n    border: 1px solid #13ce66;\r\n    border-radius: 5px !important;\r\n    padding: 1rem 1.7rem;\r\n    background-color : #DFF0D8;\r\n    border-color: #D6E9C6;\r\n    color: #468847;\r\n    text-align: justify;\r\n}\r\n.wpst-alert-success p {\r\n    margin-bottom: 5px;\r\n    float:right;\r\n}\r\n.wpst-alert {\r\n    border: 1px solid rgba(0, 0, 0, 0);\r\n    padding: 1rem 1.7rem;\r\n    border-radius: .2rem;\r\n    text-align: justify;\r\n    font-size: 15px;\r\n    text-shadow: 0 1px 0 rgba(255, 255, 255, 0.5);\r\n}\r\n.wpst-acmp_sib_form {\r\n    width: 750px;\r\n    height: 882px;\r\n    margin-left: auto;\r\n    margin-right: auto;\r\n    padding: 10px;\r\n    border: 1px solid #dedede;\r\n}\r\n.wpst-acmp_sib_form_right {\r\n    padding-left: 10px;\r\n}\r\n.wpst-elementor iframe, .wpst-elementor object, .wpst-elementor video {\r\n    max-width: 100%;\r\n    width: 100%;\r\n    margin: 0;\r\n    line-height: 1;\r\n    border: none;\r\n}\r\n\r\n\/* Error Message Styles *\/\r\n.wpst-alert-danger {\r\n    background: none;\r\n    color: #842029;\r\n    border: none;\r\n    border-radius: 4px;\r\n    position: absolute; \/* Keep absolute positioning *\/\r\n    margin-right: auto; \/* Center horizontally *\/\r\n    margin-left: auto; \/* Adjust the left positioning to truly center *\/\r\n    width: 100%; \/* Ensure full width *\/\r\n    padding: 0; \/* No padding to avoid shifting layout *\/\r\n    z-index: 999; \/* Keep on top of other content *\/\r\n}\r\n.wpst-alert-danger .wpst-close {\r\n    float: right;\r\n    background: none;\r\n    border: none;\r\n    color: #842029;\r\n    font-weight: bold;\r\n    cursor: pointer;\r\n}\r\n\/* error for reCaptcha*\/\r\n.wpst-alert-recaptcha {\r\n    background: none;\r\n    color: #842029;\r\n    border: none;\r\n    border-radius: 4px;\r\n    position: absolute;\r\n    margin-right: auto;\r\n    margin-left: auto;\r\n    width: 100%;\r\n    padding: 0;\r\n    z-index: 999;\r\n    margin-top: -18px; \/* Specific margin for reCAPTCHA *\/\r\n}\r\n.wpst-alert-recaptcha .wpst-close {\r\n    float: right;\r\n    background: none;\r\n    border: none;\r\n    color: #842029;\r\n    font-weight: bold;\r\n    cursor: pointer;\r\n}\r\n\/* Success Message Styles *\/\r\n.wpst-alert-success {\r\n    margin-top: -38px;\r\n    padding: 16px 27.2px;\r\n    background-color: #DFF0D8;\r\n    border-color: #D6E9C6;\r\n    color: #468847;\r\n    border: 1px solid #c3e6cb;\r\n    border-radius: 4px;\r\n}\r\n.wpst-alert-success .wpst-close {\r\n    float: right;\r\n    background: none;\r\n    border: none;\r\n    color: inherit;\r\n    font-weight: bold;\r\n    cursor: pointer;\r\n}\r\n\r\n#efForm {\r\n  transition: all 500ms !important;\r\n}\r\n  \r\n\/* Success Message Styles *\/\r\ninput[type=\"text\"] {\r\n    border: 1px solid #CCCCCC;\r\n    padding: 8px 4px;\r\n    width: 100%;\r\n    min-width: auto;\r\n    box-sizing: border-box;\r\n    -webkit-border-radius: 4px;\r\n    font-size: 13px;\r\n    -webkit-appearance: none;\r\n    padding: 4px;\r\n    width: 200px;\r\n}\r\ninput[type=\"radio\"] {\r\n    min-width: 20px;\r\n    width: 20px;\r\n    margin-right: 2%;\r\n    padding: 12px 5px;\r\n    border: none;\r\n    -moz-border-radius: none;\r\n    border-radius: none;\r\n    -webkit-border-radius: none;\r\n}\r\ninput[type=\"radio\"] {\r\n    -webkit-appearance: radio;\r\n    width: auto !important;\r\n    margin-left: 10px;\r\n}\r\n  .wpst-row{\r\n    padding: 10px 20px; \r\n  }\r\n.wpst-row2 {\r\n    padding: 5px 40px !important;\r\n}\r\n\r\n\r\n@media (max-width: 767px) {\r\n\r\n    \r\n.wpst-acmp_sib_form {\r\n    width: auto !important;\r\n    height: auto !important;\r\n  padding: 0px !important;\r\n  border: none !important;\r\n}\r\n.wpst-sib-container {\r\n    margin-left: auto !important;\r\n    width: auto !important;\r\n    margin-right: auto !important;\r\n    border-radius: 4px;\r\n    position: relative;\r\n    margin: 0px;\r\n    text-align: left;\r\n    background: rgb(0, 0, 0) !important;\r\n    padding: 25px 15px 15px !important;\r\n    border-width: 0px !important;\r\n    border-color: transparent !important;\r\n}\r\n.wpst-description {\r\n    padding: 10px 15px;\r\n    border-bottom: 1px solid rgb(204, 204, 204);\r\n    font-family: \"Helvetica Neue\", Helvetica, Arial, sans-serif;\r\n    color: rgb(255, 255, 255) !important;\r\n    font-size: 14px;\r\n    display: none;\r\n}\r\n.wpst-row {\r\n    padding: 10px;\r\n    font-size: 14px !important;\r\n    position: relative;\r\n    font-family: \"Helvetica Neue\", Helvetica, Arial, sans-serif;\r\n    color: rgb(255, 255, 255) !important;\r\n    left: 0px;\r\n    top: 0px;\r\n}\r\n.wpst-button {\r\n    font-family: \"Helvetica Neue\", Helvetica, Arial, sans-serif;\r\n    color: rgb(0, 0, 0) !important;\r\n    background: rgb(255, 255, 255) !important;\r\n    display: inline-block;\r\n    white-space: nowrap;\r\n    min-height: 30px;\r\n    margin: 0px 5px 0px 0px;\r\n    padding: 0px 10px;\r\n    text-decoration: none;\r\n    text-transform: uppercase;\r\n    text-align: center;\r\n    font-weight: bold;\r\n    font-style: normal;\r\n    font-size: 24px !important;\r\n    cursor: pointer;\r\n    border: 0px;\r\n    border-radius: 4px;\r\n    vertical-align: top;\r\n    height: auto;\r\n    line-height: 150%;\r\n}\r\n.wpst-acmp_sib_form_right {\r\n    width: 100% !important;\r\n  height: 844.4px !important;\r\n    border-radius: 7px 7px 0 0;\r\n    background-color: #000000;\r\n    color: #ffffff !important;\r\n    padding: 10px;\r\n}\r\n.wpst-acmp_sib_form_left, .wpst-iframe_desktop {\r\n    display: none !important;\r\n}\r\ninput[type=\"text\"] {\r\n    border: 1px solid #CCCCCC;\r\n    width: 100%;\r\n    background: #ffffff;\r\n    min-width: auto;\r\n    box-sizing: border-box;\r\n    padding: 8px 4px !important;\r\n    box-sizing: border-box;\r\n    -webkit-border-radius: 4px;\r\n    font-size: 13px;\r\n}\r\n  \r\n  \r\n  input[type=\"radio\"] {\r\n    font-size: 9px !important;\r\n}\r\n#gcaptcha {\r\n    transform: scale(0.857143);\r\n}\r\n.wpst-row2 {\r\n    padding: 5x 40px !important;\r\n}\r\n.g-recaptcha-response {\r\n    width: 250px;\r\n    height: 40px;\r\n    border: 1px solid rgb(193, 193, 193);\r\n    margin: 10px 25px;\r\n    padding: 0px;\r\n    resize: none;\r\n    display: none;\r\n}\r\n.wpst-alert-success {\r\n    margin-top: 0px !important;\r\n   \r\n}\r\n\r\n}\r\n\r\n\r\n<\/style>\r\n\r\n\r\n<div id=\"wps-container\">\r\n  <form name=\"ProfileForm\" onsubmit=\"return CheckInputs();\" action=\"https:\/\/link.ericfavre.com\/u\/register.php\" method=\"get\">\r\n      <input type=\"hidden\" name=\"CID\" value=\"793999487\">\r\n      <input type=\"hidden\" name=\"SID\" value=\"\">\r\n      <input type=\"hidden\" name=\"UID\" value=\"\">\r\n      <input type=hidden name=\"f\" value=\"1050\">\r\n      <input type=hidden name=\"p\" value=\"2\">\r\n      <input type=hidden name=\"a\" value=\"r\">\r\n      <input type=hidden name=\"el\" value=\"\">\r\n      <input type=hidden name=\"llid\" value=\"\">\r\n      <input type=hidden name=\"c\" value=\"\">\r\n      <input type=hidden name=\"counted\" value=\"\">\r\n      <input type=hidden name=\"RID\" value=\"\">\r\n      <input type=hidden name=\"mailnow\" value=\"\">\r\n      <!-- lead source -->\r\n      <input type=\"hidden\"  name=\"inp_11163\" value=\"form_blog_detox\"> \r\n      <!-- optin  -->\r\n      <input type=\"hidden\" name=\"optin\" value=\"y\">\r\n\r\n\r\n\r\n    <div class=\"wpst-elementor-widget-container\" id=\"EFform\">\r\n      <div class=\"wpst-acmp_sib_form\" style=\"text-align: center;display:flex;\" id=\"\">\r\n        <div style=\"width:50%;\" class=\"wpst-acmp_sib_form_left\"> <img src=\"https:\/\/www.ericfavre.com\/lifestyle\/wp-content\/uploads\/2021\/04\/DETOX2.jpg\" alt=\"\"> <\/div>\r\n        <div style=\"width:50%;\" class=\"wpst-acmp_sib_form_right\">\r\n          <picture>\r\n            <source srcset=\"https:\/\/www.ericfavre.com\/lifestyle\/wp-content\/uploads\/2020\/11\/LOGO-ERIC-FAVRE-New-FdNoir-300x84.png\" media=\"(max-width: 767px)\">\r\n            <img src=\"https:\/\/www.ericfavre.com\/lifestyle\/wp-content\/uploads\/2020\/11\/LOGO-ERIC-FAVRE-New-FdBlanc-300x84.png\" alt=\"\"> <\/picture>\r\n          <p>&nbsp;<\/p>\r\n          <p><strong>RECOIS GRATUITEMENT LE GUIDE COMPLET DE LA DETOX<\/strong><\/p>\r\n          <p>&nbsp;<\/p>\r\n          <p>Retrouve dans ce Guide toutes les informations essentielles \u00e0 conna\u00eetre pour faire une d\u00e9tox efficace selon ton objectif.<\/p>\r\n          <div class=\"wpst-sib-container wpst-rounded ui-sortable\" style=\"border-radius: 4px; position: relative; margin: 0px; text-align: left; background: rgb(255, 255, 255); padding: 40px 20px 20px; border-width: 0px !important; border-color: transparent !important;\"> \r\n            \r\n            <!-- First Name -->\r\n            <div class=\"wpst-row \" style=\"font-size: 17px; position: relative; font-family: Helvetica Neue, Helvetica, Arial, sans-serif; color: rgb(0, 0, 0); left: 0px; top: 0px;\">\r\n              <div class=\"wpst-lbl-tinyltr\" contenteditable=\"false\" style=\"clear:both; float:none;\">Quel est ton Pr\u00e9nom ?<red style=\"color:#ff0000;\">*<\/red>\r\n              <\/div>\r\n              <input type=\"text\" name=\"inp_1\" id=\"PRENOM\" value=\"\" style=\"padding: 10px 2%; width: 100%; min-width: auto; box-sizing: border-box;\">\r\n              <div class=\"wpst-clear\" style=\"clear:both;\"><\/div>\r\n            <\/div>\r\n            \r\n            <!-- Gender -->\r\n            <div class=\"wpst-row\" style=\"font-size: 17px;\">\r\n              <div class=\"wpst-lbl-tinyltr\">Es-tu :<red style=\"color:#ff0000;\">*<\/red>\r\n              <\/div>\r\n              <div class=\"wpst-lbl-tinyltr\">\r\n                <input type=\"radio\" id=\"inp_5\" value=\"1\" name=\"inp_5\">\r\n                Un homme <\/div>\r\n              <div class=\"wpst-lbl-tinyltr\">\r\n                <input type=\"radio\" id=\"inp_5\" value=\"2\" name=\"inp_5\">\r\n                Une femme <\/div>\r\n              <div class=\"clear\" style=\"clear:both;\"><\/div>\r\n            <\/div>\r\n            \r\n            <!-- Email -->\r\n            <div class=\"wpst-row\" style=\"font-size: 17px;\">\r\n              <div class=\"wpst-lbl-tinyltr\">Ton E-mail pour recevoir le Guide&nbsp;\r\n                <red style=\"color:#ff0000;\">*<\/red>\r\n              <\/div>\r\n              <input type=\"text\" name=\"inp_3\" id=\"inp_3\" value=\"\" style=\"padding: 10px 2%; width: 100%; box-sizing: border-box;\" pattern=\"[^ @]*@[^ @]*\" required>\r\n              <div class=\"wpst-clear\"><\/div>\r\n            <\/div>\r\n            \r\n            <!-- Opt-In -->\r\n            <div class=\"wpst-row\" style=\"font-size: 17px; font-family:'Helvetica Neue', Helvetica, Arial, sans-serif; color:#000000;\">\r\n              <div contenteditable=\"false\" class=\"wpst-lbl-tinyltr\" style=\"clear:both;float:none;\"><br>\r\n              <\/div>\r\n              <div class=\"wpst-lbl-tinyltr\">\r\n                <input type=\"radio\" name=\"inp_1323\" value=\"1\" >\r\n                J'accepte de recevoir le Guide Detox et les Newsletters. <\/div>\r\n              <div class=\"wpst-clear\"><\/div>\r\n            <\/div>\r\n          <\/div>\r\n          <!-- reCaptcha -->\r\n          <div class=\"wpst-row wpst-row2\" style=\"font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; color: rgb(0, 0, 0); font-size: 17px;\">\r\n            <div id=\"gcaptcha\" >\r\n              <div style=\"width: 304px; height: 78px;\">\r\n                <div class=\"g-recaptcha\" data-sitekey=\"6LdkWcwqAAAAAHR0R1cynwDfW31BZoFwPdGChPOm\" data-callback=\"onReCaptchaSuccess\"><\/div>\r\n              <\/div>\r\n              <div class=\"wpst-clear\"><\/div>\r\n            <\/div>\r\n          <\/div>\r\n          <!-- Valider button -->\r\n          <div class=\"wpst-byline\" style=\"font-family: Helvetica Neue, Helvetica, Arial, sans-serif; color: rgb(52, 52, 52); font-weight: bold; font-size: 17px; text-align: center; display: block;\">\r\n            <button class=\"wpst-button wpst-editable \" type=\"submit\" data-editfield=\"subscribe\" contenteditable=\"false\" style=\"font-family: Helvetica Neue, Helvetica, Arial, sans-serif; color: rgb(255, 255, 255); background: rgb(0, 0, 0); display: inline-block; white-space: nowrap; min-height: 40px; margin: 0px 5px 0px 0px; padding: 0px 10px; text-decoration: none; text-transform: uppercase; text-align: center; font-weight: bold; font-style: normal; font-size: 28px; cursor: pointer; border: 0px; border-radius: 4px; vertical-align: top; height: auto; line-height: 120%;\">VALIDER<\/button>\r\n          <\/div>\r\n        <\/div>\r\n      <\/div>\r\n    <\/div>\r\n  <\/form>\r\n<\/div>\r\n\r\n<script>\r\ndocument.querySelector('button[type=\"submit\"]').addEventListener('click', function (event) {\r\n    event.preventDefault(); \/\/ Prevent immediate form submission\r\n\r\n    const efForm = document.getElementById('EFform');\r\n    const prenomInput = document.getElementById('PRENOM');\r\n    const emailInput = document.getElementById('inp_3');\r\n    const sexeInputs = document.getElementsByName('inp_5');\r\n    const optInInput = document.getElementsByName('inp_1323');\r\n    const recaptcha = document.querySelector('.g-recaptcha-response');\r\n    const errorMessages = document.querySelectorAll('.wpst-alert-danger');\r\n\r\n    \/\/ Clear any existing error or success messages\r\n    errorMessages.forEach(error => error.remove());\r\n    const successMessage = document.querySelector('.wpst-alert-success');\r\n    if (successMessage) successMessage.remove();\r\n\r\n    const rows = document.querySelectorAll('.wpst-row'); \r\n    rows.forEach(row => row.classList.remove('wpst-needsfilled')); \/\/ Clear all highlights\r\n\r\n    \/\/ Helper function to add an error message and highlight the row\r\n    \/\/ Updated function to add error messages with specific class\r\n    const addErrorMessage = (element, message, errorClass = 'wpst-alert-danger') => {\r\n      const parentRow = element.closest('.wpst-row');\r\n      parentRow.classList.add('wpst-needsfilled'); \/\/ Add the error class\r\n\r\n      const errorDiv = document.createElement('div');\r\n      errorDiv.className = `wpst-alert ${errorClass}`; \/\/ Dynamic error class\r\n      errorDiv.innerHTML = `${message}`; \/\/ Removed close button\r\n\r\n      parentRow.appendChild(errorDiv); \/\/ Append error message to the row\r\n    };\r\n\r\n    \/\/ Validation checks\r\n    let hasError = false;\r\n\r\n    \/\/ Validate Pr\u00e9nom\r\n    if (prenomInput.value.trim() === '') {\r\n        addErrorMessage(prenomInput, 'Ce champ est obligatoire.');\r\n        hasError = true;\r\n    }\r\n\r\n    \/\/ Validate \"Es-tu\" (Gender)\r\n    if (![...sexeInputs].some(input => input.checked)) {\r\n        const sexeParent = sexeInputs[0].closest('.wpst-row');\r\n        addErrorMessage(sexeParent, 'Ce champ est obligatoire.');\r\n        hasError = true;\r\n    }\r\n\r\n    \/\/ Validate Email\r\n    if (emailInput.value.trim() === '') {\r\n        addErrorMessage(emailInput, 'Ce champ est obligatoire.');\r\n        hasError = true;\r\n    } else if (!validateEmail(emailInput.value.trim())) {\r\n        addErrorMessage(emailInput, 'Veuillez entrer une adresse e-mail valide.');\r\n        hasError = true;\r\n    }\r\n\r\n    \/\/ Validate Opt-in\r\n    if (![...optInInput].some(input => input.checked)) {\r\n        const optInParent = optInInput[0].closest('.wpst-row');\r\n        addErrorMessage(optInParent, 'Ce champ est obligatoire.');\r\n        hasError = true;\r\n    }\r\n\r\n    \/\/ Validate reCAPTCHA\r\n    if (!recaptcha || recaptcha.value.trim() === '') {\r\n      const recaptchaParent = document.getElementById('gcaptcha').closest('.wpst-row');\r\n      addErrorMessage(recaptchaParent, 'Ce champ est obligatoire.', 'wpst-alert-recaptcha'); \/\/ Use specific class\r\n      hasError = true;\r\n    }\r\n\r\n    \/\/ If no errors, show loading GIF and then success message\r\n    if (!hasError) {\r\n        const form = document.querySelector('form[name=\"ProfileForm\"]');\r\n        form.submit(); \r\n        clearFields(); \/\/ Clear the fields\r\n    }\r\n});\r\n\r\n\/\/ Utility function to validate email format\r\nfunction validateEmail(inputText) {\r\n    var re = \/\\S+@\\S+\\.\\S+\/;\r\n    return re.test(inputText);\r\n}\r\n\r\n\/\/ Function to clear form fields\r\nfunction clearFields() {\r\n    document.getElementById('PRENOM').value = '';\r\n    document.getElementById('inp_3').value = '';\r\n    document.getElementsByName('inp_5').forEach(input => (input.checked = false));\r\n    document.getElementsByName('inp_1323').forEach(input => (input.checked = false));\r\n}\r\n\r\n\/\/ Add event listeners to clear error messages on focus or interaction\r\nconst inputs = document.querySelectorAll('#PRENOM, #inp_3, [name=\"inp_5\"], [name=\"inp_1323\"]');\r\ninputs.forEach(input => {\r\n    input.addEventListener('focus', () => {\r\n        const parentRow = input.closest('.wpst-row');\r\n        const error = parentRow.querySelector('.wpst-alert-danger');\r\n        if (error) error.remove();\r\n        parentRow.classList.remove('wpst-needsfilled');\r\n    });\r\n\r\n    if (input.type === 'radio') {\r\n        input.addEventListener('click', () => {\r\n            const parentRow = input.closest('.wpst-row');\r\n            const error = parentRow.querySelector('.wpst-alert-danger');\r\n            if (error) error.remove();\r\n            parentRow.classList.remove('wpst-needsfilled');\r\n        });\r\n    }\r\n});\r\n\r\n\/\/ ReCAPTCHA event to remove error message\r\nfunction onReCaptchaSuccess() {\r\n    const recaptchaParent = document.getElementById('gcaptcha').closest('.wpst-row');\r\n    const error = recaptchaParent.querySelector('.wpst-alert-recaptcha');\r\n    if (error) error.remove();\r\n    recaptchaParent.classList.remove('wpst-needsfilled');\r\n}\r\n\r\n\r\n\r\n<\/script>\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e451ee elementor-widget elementor-widget-spacer\" data-id=\"3e451ee\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-778ba469 elementor-widget elementor-widget-heading\" data-id=\"778ba469\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">2\u00e8me \u00e9tape : D\u00e9finir ses objectifs et la quantit\u00e9 de calories n\u00e9cessaire pour les atteindre<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3d1da14b elementor-widget elementor-widget-spacer\" data-id=\"3d1da14b\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6c75b644 elementor-widget elementor-widget-text-editor\" data-id=\"6c75b644\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\tL\u2019objectif joue un r\u00f4le primordial dans la construction d\u2019un programme alimentaire.\n\n<strong>De mani\u00e8re simplifi\u00e9e<\/strong>:\n<ul>\n \t<li>Pour le d\u00e9veloppement musculaire et la prise de masse : exc\u00e9dent calorique<\/li>\n \t<li>Pour le maintien : Equivalence calorique<\/li>\n \t<li>Pour la s\u00e8che musculaire et la perte de poids : d\u00e9ficit calorique<\/li>\n<\/ul>\nMais l\u2019apport calorique n\u2019est pas le seul param\u00e8tre \u00e0 prendre en compte. En effet, la r\u00e9partition des macronutriments est \u00e9galement \u00e0 consid\u00e9rer.\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2c69b5be elementor-widget elementor-widget-spacer\" data-id=\"2c69b5be\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-24c4d782 elementor-widget elementor-widget-heading\" data-id=\"24c4d782\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">3\u00e8me \u00e9tape : R\u00e9partir les macronutriments<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2a5a7bf2 elementor-widget elementor-widget-spacer\" data-id=\"2a5a7bf2\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-472ba230 elementor-widget elementor-widget-text-editor\" data-id=\"472ba230\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\tEn fonction de l\u2019objectif fix\u00e9, la quantit\u00e9 de macronutriments (prot\u00e9ines, lipides et glucides) doit \u00eatre adapt\u00e9e. Bien qu&#8217;il existe dans chacun des cas des combinaisons diff\u00e9rentes qui peuvent fonctionner, voici quelques exemples de r\u00e9partitions.\n<ul>\n \t<li>Pour la construction musculaire : l\u2019apport en prot\u00e9ines est primordial, tous deux \u00e9tant mis en jeu dans les processus de synth\u00e8se prot\u00e9ique musculaire. L\u2019apport en lipides est alors secondaire, au profit des glucides et des prot\u00e9ines. De fa\u00e7on simplifi\u00e9e, la r\u00e9partition de l&#8217;\u00e9nergie doit \u00eatre la suivante :\u00a0<strong style=\"font-size: inherit\">20 \u00e0 25% de prot\u00e9ines, 55 \u00e0 60% de glucides, 15 \u00e0 20% de lipides<\/strong><\/li>\n \t<li><span style=\"font-size: inherit\">Pour la perte de poids\/s\u00e8che : C\u2019est l\u2019apport glucidique qui doit \u00eatre diminu\u00e9, tandis que les prot\u00e9ines et les bons lipides sont augment\u00e9s afin de conserver la masse musculaire malgr\u00e9 le d\u00e9ficit \u00e9nerg\u00e9tique. Cependant, un apport glucidique doit tout de m\u00eame \u00eatre maintenu afin d\u2019avoir l\u2019\u00e9nergie suffisante pour l\u2019entra\u00eenement, contribuant \u00e0 pr\u00e9server la masse musculaire.\u00a0<\/span>De fa\u00e7on simplifi\u00e9e, la r\u00e9partition de l&#8217;\u00e9nergie doit \u00eatre la suivante :\u00a0<strong style=\"font-size: inherit\">25 \u00e0 30% de prot\u00e9ines, 30 \u00e0 35% de glucides, 35 \u00e0 40% de lipides<\/strong><\/li>\n \t<li><span style=\"font-size: inherit\">Pour le maintien : il suffit de suivre les recommandations actuelles qui sont\u00a0<\/span><strong style=\"font-size: inherit\">50% de glucides, 20% de prot\u00e9ines et 30% de lipides 3<\/strong><\/li>\n<\/ul>\nEn revanche, ceci ne sont que des indications car chaque individu a un m\u00e9tabolisme qui lui est propre. Trouver la r\u00e9partition exacte des macronutriments qu\u2019il vous faut n\u00e9cessite un plan alimentaire personnalis\u00e9 et pr\u00e9cis en fonction du nombre de s\u00e9ances par semaine en salle de sport, du type d&#8217;activit\u00e9 et votre profession. N\u2019h\u00e9sitez donc pas \u00e0 demander des conseils aupr\u00e8s de professionnels.\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5b5b7747 elementor-widget elementor-widget-spacer\" data-id=\"5b5b7747\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e833f35 elementor-widget elementor-widget-heading\" data-id=\"3e833f35\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">4\u00e8me \u00e9tape : Choisir les bons aliments<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2aa651a7 elementor-widget elementor-widget-spacer\" data-id=\"2aa651a7\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-35b3f546 elementor-widget elementor-widget-text-editor\" data-id=\"35b3f546\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\tUne fois les objectifs fix\u00e9s et la r\u00e9partition nutritionnelle calcul\u00e9e, il est important de s\u00e9lectionner les bons aliments \u00e0 int\u00e9grer dans son programme nutritionnel.\n\n<strong>Les sources de prot\u00e9ines<\/strong>\n\nLes recommandations actuelles sont de 0,8g\/kilos de poids de corps pour une personne s\u00e9dentaire, mais ces besoins sont augment\u00e9s chez le sportif, notamment pour la construction et la r\u00e9cup\u00e9ration musculaire 4. Il est donc important d\u2019en consommer suffisamment. De plus, il est essentiel de choisir des sources de bonne qualit\u00e9 :\n\n&#8211; Les prot\u00e9ines alimentaires\n<ul>\n \t<li>\u0152ufs de poules \u00e9lev\u00e9es en plein air<\/li>\n \t<li>Une majorit\u00e9 de viande ou poisson maigre<\/li>\n \t<li>Produits laitiers bio (fromage blanc, yaourts natures non sucr\u00e9s)<\/li>\n \t<li>L\u00e9gumineuses : lentilles, pois chiches, haricots rouges\u2026<\/li>\n<\/ul>\n&#8211; Les prot\u00e9ines en poudre : Il est parfois compliqu\u00e9 d&#8217;avoir un apport en prot\u00e9ines suffisant via l\u2019alimentation conventionnelle. C\u2019est pourquoi il est int\u00e9ressant de consommer des shakers prot\u00e9in\u00e9s. Veillez cependant \u00e0 la qualit\u00e9 de la whey que vous achetez, en pr\u00e9f\u00e9rant les isolats ou la whey native dont les processus d\u2019extraction assurent une prot\u00e9ine de qualit\u00e9 sup\u00e9rieure.\n\n<strong>Les sources de glucides<\/strong>\n\nFavorisez des sources de glucides \u00e0 IG (index glyc\u00e9mique) bas tels que les c\u00e9r\u00e9ales compl\u00e8tes, les flocons d&#8217;avoine et la patate douce afin de limiter la prise de masse grasse.\n\n<strong>Les sources de lipides<\/strong>\n\nLes recommandation actuelles sont de 1g\/kilos de poids corporel 5. Favorisez les sources de bons lipides :\n<ul>\n \t<li>Poissons gras : sardines, maquereau, hareng, saumon<\/li>\n \t<li>Ol\u00e9agineux : noix, noisettes, amandes, noix de cajou\u2026<\/li>\n \t<li>Huiles : huile d\u2019olive, de noix, de coco<\/li>\n<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f2bd60b elementor-widget elementor-widget-spacer\" data-id=\"f2bd60b\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5eb729ce elementor-widget elementor-widget-spacer\" data-id=\"5eb729ce\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3f67c58 elementor-widget elementor-widget-heading\" data-id=\"3f67c58\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Quelques exemples de menus<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4babeb2c elementor-widget elementor-widget-spacer\" data-id=\"4babeb2c\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-620824bb elementor-widget elementor-widget-text-editor\" data-id=\"620824bb\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<h3><strong>Menu perte de poids\/s\u00e8che musculaire<\/strong><\/h3><p><strong>Petit-d\u00e9jeuner<\/strong>:<\/p><ul><li>2 \u0153ufs au plat<\/li><li>40g de flocon d\u2019avoine<\/li><li>15cL de lait \u00bd \u00e9cr\u00e9m\u00e9 ou v\u00e9g\u00e9tal sans sucres ajout\u00e9s<\/li><li>1 banane<\/li><li>5 amandes<\/li><\/ul><p><strong>Midi<\/strong>:<\/p><ul><li>120g de blanc de poulet<\/li><li>200g de l\u00e9gumes cuits avec 1 c.\u00e0.c d\u2019huile d\u2019olive<\/li><li>200g de patate douce<\/li><li>1 pomme<\/li><\/ul><p><strong>Collation<\/strong>: 1h avant l\u2019entra\u00eenement<\/p><ul><li>1 banane<\/li><li>10 amandes<\/li><\/ul><p><strong>Apr\u00e8s l\u2019entra\u00eenement<\/strong>: 1 shaker de whey (prot\u00e9ines en poudre)<\/p><p><strong>D\u00eener<\/strong>: 1h maximum apr\u00e8s l\u2019entra\u00eenement<\/p><ul><li>150g de thon<\/li><li>50g de riz complet<\/li><li>200g de l\u00e9gumes cuits avec 1 c.\u00e0.c d\u2019huile d\u2019olive<\/li><li>150g de fromage blanc<\/li><\/ul><h3>\u00a0<\/h3><h3><strong>Menu maintenance<\/strong><\/h3><p><strong>Petit-d\u00e9jeuner<\/strong>:<\/p><ul><li>2 \u0153ufs au plat<\/li><li>50g de flocon d\u2019avoine<\/li><li>15cL de lait \u00bd \u00e9cr\u00e9m\u00e9 ou v\u00e9g\u00e9tal sans sucres ajout\u00e9s<\/li><li>1 banane<\/li><li>10 amandes<\/li><\/ul><p><strong>Midi<\/strong>:<\/p><ul><li>150g de blanc de poulet<\/li><li>200g de l\u00e9gumes cuits avec 1 c.\u00e0.c d\u2019huile d\u2019olive<\/li><li>250g de patate douce<\/li><li>1 pomme<\/li><\/ul><p><strong>Collation<\/strong>: 1h avant l\u2019entra\u00eenement<\/p><ul><li>1 banane<\/li><li>10 amandes<\/li><\/ul><p><strong>Apr\u00e8s l\u2019entra\u00eenement<\/strong>: 1 shaker de whey<\/p><p><strong>D\u00eener<\/strong>: 1h maximum apr\u00e8s l\u2019entra\u00eenement<\/p><ul><li>150g de thon<\/li><li>70g de riz complet<\/li><li>200g de l\u00e9gumes cuits avec 1 c.\u00e0.c d\u2019huile d\u2019olive<\/li><li>150g de fromage blanc<\/li><li>1 carr\u00e9 de chocolat noir 90%<\/li><\/ul><h2>\u00a0<\/h2><h3><strong>Menu prise de masse\/d\u00e9veloppement musculaire<\/strong><\/h3><p><strong>Petit-d\u00e9jeuner<\/strong>:<\/p><ul><li>3 \u0153ufs<\/li><li>70g de flocons d\u2019avoine<\/li><li>20cL de lait \u00bd \u00e9cr\u00e9m\u00e9 ou v\u00e9g\u00e9tal sans sucres ajout\u00e9s<\/li><li>1 banane<\/li><\/ul><p><strong>Collation du matin<\/strong>:<\/p><ul><li>10 amandes<\/li><li>1 shaker<\/li><\/ul><p><strong>Midi<\/strong>:<\/p><ul><li>200g de blanc de poulet<\/li><li>150g de l\u00e9gumes cuits avec 1 c.\u00e0.c d\u2019huile d\u2019olive<\/li><li>300g de patate douce<\/li><li>1 pomme<\/li><\/ul><p><strong>Collation<\/strong>: 1h avant l\u2019entra\u00eenement<\/p><ul><li>1 banane<\/li><li>10 amandes<\/li><\/ul><p><strong>Apr\u00e8s l\u2019entra\u00eenement<\/strong>: 1 shaker de whey<\/p><p><strong>D\u00eener<\/strong>: 1h maximum apr\u00e8s l\u2019entra\u00eenement<\/p><ul><li>150g de thon + 1 \u0153uf au plat<\/li><li>80g de riz basmati<\/li><li>150g de l\u00e9gumes cuits avec 1 c.\u00e0.c d\u2019huile d\u2019olive<\/li><li>200g de fromage blanc<\/li><li>2 carr\u00e9s de chocolat noir 90%<\/li><\/ul><p>Bien-s\u00fbr, l\u00e0 encore ces exemples de menus ne sont que des indications qui ne prennent pas en compte vos besoins personnels. Les repas, les apports en prot\u00e9ines et les glucides \u00e0 IG bas ou haut peuvent \u00e9galement \u00eatre apport\u00e9s en fonction du moment de la journ\u00e9e et des s\u00e9ances de musculation ! Afin d\u2019avoir une di\u00e8te personnalis\u00e9e, il est conseill\u00e9 de se renseigner suffisamment et de prendre conseils aupr\u00e8s de professionnels.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7a59411 elementor-widget elementor-widget-spacer\" data-id=\"7a59411\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-acf01eb elementor-widget elementor-widget-heading\" data-id=\"acf01eb\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Bibliographie<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cfa49b6 elementor-widget elementor-widget-spacer\" data-id=\"cfa49b6\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e38c84f elementor-widget elementor-widget-text-editor\" data-id=\"e38c84f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<ol>\n \t<li>Roza AM, Shizgal HM. The Harris Benedict equation reevaluated: resting energy requirements and the body cell mass. <em>The American Journal of Clinical Nutrition<\/em>1984;<strong>40<\/strong>:168\u2013182.<\/li>\n \t<li>Harris JA, Benedict FG. A Biometric Study of Human Basal Metabolism. <em>Proc Natl Acad Sci U S A<\/em>1918;<strong>4<\/strong>:370\u2013373.<\/li>\n \t<li>ANSES. Actualisation des rep\u00e8res du PNNS : \u00e9laboration des r\u00e9f\u00e9rences nutritionnelles. 2016.<\/li>\n \t<li>Les prot\u00e9ines | Anses &#8211; Agence nationale de s\u00e9curit\u00e9 sanitaire de l\u2019alimentation, de l\u2019environnement et du travail. https:\/\/www.anses.fr\/fr\/content\/les-prot%C3%A9ines. Accessed 16 July 2019.<\/li>\n \t<li>ANSES. Actualisation des apports nutritionnels conseill\u00e9s pour les acides gras. Rapport d\u2019expertise collective. 2011https:\/\/www.anses.fr\/fr\/system\/files\/NUT2006sa0359Ra.pdf. Accessed 12 November 2018.<\/li>\n<\/ol>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-06e01c3 elementor-widget elementor-widget-spacer\" data-id=\"06e01c3\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"penci-section penci-disSticky penci-structure-10 elementor-section elementor-top-section elementor-element elementor-element-26440241 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"26440241\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"penci-ercol-100 penci-ercol-order-1 penci-sticky-ct  elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-36be5a86\" data-id=\"36be5a86\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<section class=\"penci-section penci-disSticky penci-structure-10 elementor-section elementor-inner-section elementor-element elementor-element-6de25d07 elementor-section-content-middle elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6de25d07\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"penci-ercol-100 penci-ercol-order-1 penci-sticky-ct  elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-56f0dbf2\" data-id=\"56f0dbf2\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-338a3068 elementor-widget elementor-widget-heading\" data-id=\"338a3068\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">EN SAVOIR PLUS<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"penci-section penci-disSticky penci-structure-10 elementor-section elementor-inner-section elementor-element elementor-element-412310a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"412310a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"penci-ercol-100 penci-ercol-order-1 penci-sticky-ct  elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-6c8758ff\" data-id=\"6c8758ff\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-728c04ed elementor-absolute elementor-widget elementor-widget-text-editor\" data-id=\"728c04ed\" data-element_type=\"widget\" data-settings=\"{&quot;_position&quot;:&quot;absolute&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<p>Nos autres <span style=\"color: #bd2929\">ressources<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6a334f7d elementor-widget elementor-widget-spacer\" data-id=\"6a334f7d\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"penci-section penci-disSticky penci-structure-10 elementor-section elementor-inner-section elementor-element elementor-element-4d783b18 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4d783b18\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"penci-ercol-100 penci-ercol-order-1 penci-sticky-ct  elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-43697e19\" data-id=\"43697e19\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4bcf94cb elementor-align-justify elementor-widget elementor-widget-button\" data-id=\"4bcf94cb\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t<a href=\"https:\/\/www.ericfavre.com\/lifestyle\/plan-alimentaire-ideal\/\" class=\"elementor-button-link elementor-button elementor-size-sm\" role=\"button\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-icon elementor-align-icon-right\">\n\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-angle-right\"><\/i>\t\t\t<\/span>\n\t\t\t\t\t\t<span class=\"elementor-button-text\">PLAN ALIMENTAIRE IDEAL<\/span>\n\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>En parall\u00e8le de s\u00e9ances de musculation efficaces \u00e0 la salle de sport, il est essentiel&hellip;<\/p>\n","protected":false},"author":23,"featured_media":23262,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_canvas","meta":[],"_links":{"self":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/pages\/18572"}],"collection":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/users\/23"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/comments?post=18572"}],"version-history":[{"count":4,"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/pages\/18572\/revisions"}],"predecessor-version":[{"id":89027,"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/pages\/18572\/revisions\/89027"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/media\/23262"}],"wp:attachment":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/media?parent=18572"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}