{"id":19097,"date":"2020-03-20T17:20:53","date_gmt":"2020-03-20T16:20:53","guid":{"rendered":"https:\/\/www.ericfavre.com\/lifestyle\/?page_id=19097"},"modified":"2023-05-25T15:18:44","modified_gmt":"2023-05-25T13:18:44","slug":"prgm-alimentaire-prise-de-masse","status":"publish","type":"page","link":"https:\/\/www.ericfavre.com\/lifestyle\/prgm-alimentaire-prise-de-masse\/","title":{"rendered":"Programme Alimentaire Prise De Masse"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"19097\" class=\"elementor elementor-19097\" 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-210f8de6 elementor-section-content-middle elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"210f8de6\" 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-43b364b9\" data-id=\"43b364b9\" 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-6de711bf elementor-widget elementor-widget-image\" data-id=\"6de711bf\" 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-3ecbb04a elementor-section-height-min-height elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"3ecbb04a\" 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-3935269\" data-id=\"3935269\" 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-2dfb10f0 elementor-absolute elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"2dfb10f0\" 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\">Programme Alimentaire Prise De Masse<\/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-7a16a7e7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7a16a7e7\" 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-54c0a750\" data-id=\"54c0a750\" 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-64748b7c elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"64748b7c\" 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\/06\/prise-masse-seche.jpg\" class=\"attachment-large size-large\" alt=\"programme alimentaire prise de masse\" loading=\"lazy\" srcset=\"https:\/\/www.ericfavre.com\/lifestyle\/wp-content\/uploads\/2020\/06\/prise-masse-seche.jpg 1000w, https:\/\/www.ericfavre.com\/lifestyle\/wp-content\/uploads\/2020\/06\/prise-masse-seche-300x200.jpg 300w, https:\/\/www.ericfavre.com\/lifestyle\/wp-content\/uploads\/2020\/06\/prise-masse-seche-768x512.jpg 768w, https:\/\/www.ericfavre.com\/lifestyle\/wp-content\/uploads\/2020\/06\/prise-masse-seche-585x390.jpg 585w, https:\/\/www.ericfavre.com\/lifestyle\/wp-content\/uploads\/2020\/06\/prise-masse-seche-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-22e29b46 elementor-widget elementor-widget-spacer\" data-id=\"22e29b46\" 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-299d64e elementor-widget elementor-widget-text-editor\" data-id=\"299d64e\" 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<p>Pour les fans de musculation, <a href=\"https:\/\/www.ericfavre.com\/lifestyle\/nutrition-et-prise-de-masse\/\"><b>la prise de masse <\/b><\/a>est \u00e0 la fois le meilleur moment mais aussi le plus risqu\u00e9. Si augmenter significativement le nombre de calories est pour beaucoup une source de plaisir, il ne faut pas confondre prise de masse et abus. En effet, les gens ont tendance \u00e0 se permettre plus d&#8217;\u00e9carts lors d&#8217;une prise de masse et ainsi consommer plus de gras. Pour \u00e9viter ce genre d&#8217;erreur, voici quelques conseils et un exemple de programme alimentaire.<\/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-555d1cd3 elementor-widget elementor-widget-spacer\" data-id=\"555d1cd3\" 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-455e11f6 elementor-widget elementor-widget-heading\" data-id=\"455e11f6\" 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\">Le but de la prise de masse<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-16e102a1 elementor-widget elementor-widget-spacer\" data-id=\"16e102a1\" 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-171b3485 elementor-widget elementor-widget-text-editor\" data-id=\"171b3485\" 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<p>La prise de masse fait souvent suite \u00e0 une s\u00e8che. L&#8217;objectif est de modifier totalement les habitudes alimentaires en augmentant l&#8217;apport calorique d&#8217;environ 20%. Durant la prise de masse, il faut \u00e9galement augmenter le volume d&#8217;entra\u00eenement, en profitant de l&#8217;alimentation exc\u00e9dentaire pour avoir plus de force et pousser plus lourd. Des s\u00e9ances de musculation plus intenses permettront de d\u00e9truire plus de fibres musculaires, et l&#8217;apport calorique cons\u00e9quent et riche en prot\u00e9ines permettra de reconstruire les muscles ce qui entra\u00eenera une croissance musculaire. Toutefois, il n&#8217;y a pas que les prot\u00e9ines qui importent dans une prise de masse.<\/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-4e41fd2 elementor-widget elementor-widget-text-editor\" data-id=\"4e41fd2\" 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<p>Les lipides jouent un r\u00f4le important dans l&#8217;accession au total calorique quotidien puisque 1 gramme de lipide repr\u00e9sente 9 calories tandis qu\u20191 gramme de prot\u00e9ine ou de glucide n&#8217;en repr\u00e9sente que 4. Les glucides eux aussi tiennent une place de choix dans la prise de masse puisqu&#8217;ils repr\u00e9senteront plus de la moiti\u00e9 du r\u00e9gime alimentaire. Ils seront source d&#8217;\u00e9nergie, mais surtout de calories exc\u00e9dentaires qui pourront \u00eatre utilis\u00e9es par les muscles puisqu&#8217;ils y seront stock\u00e9s sous la forme de glycog\u00e8ne.<\/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-48392a47 elementor-widget elementor-widget-spacer\" data-id=\"48392a47\" 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-7699879d elementor-widget elementor-widget-heading\" data-id=\"7699879d\" 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 conseils alimentaires \u00e0 suivre lors d'une prise de masse<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4d1b089a elementor-widget elementor-widget-spacer\" data-id=\"4d1b089a\" 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-2e897c9c elementor-widget elementor-widget-text-editor\" data-id=\"2e897c9c\" 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<p><strong>1. Ne pas confondre prise de masse propre et prise de masse grasse. <\/strong>\u00a0Sur les r\u00e9seaux sociaux, de nombreuses personnes s&#8217;affichent engloutissant des kilos et des kilos de fast-food. Ne le faites pas. Pour de meilleurs r\u00e9sultats privil\u00e9giez toujours des aliments sains, et autorisez vous seulement quelques ecarts. Cela vous permettra d&#8217;avoir une belle prise de masse musculaire et d&#8217;\u00e9viter de trop prendre en masse graisseuse.<\/p><p>\u00a0<\/p><p><strong>2. <\/strong><strong>Diviser les repas.<\/strong>\u00a0La difficult\u00e9 dans une prise de masse est la quantit\u00e9 de nourriture \u00e0 ing\u00e9rer tout au long de la journ\u00e9e. Il va donc falloir modifier les habitudes alimentaires et diviser les 3 repas communs en 5 ou 6.<\/p><p>\u00a0<\/p><p><strong>3. Varier les glucides.<\/strong>\u00a0Ils repr\u00e9sentent une grande partie des aliments dans une prise de masse. Il faudra donc multiplier les sources : fruits et l\u00e9gumes, c\u00e9r\u00e9ales, f\u00e9culents&#8230; ou encore les pains \u00e0 base\u00a0de farine d&#8217;avoine ou int\u00e9grale.<\/p><p>\u00a0<\/p><p><strong>5. Ne pas oublier les prot\u00e9ines v\u00e9g\u00e9tales. <\/strong>Dans la croyance populaire, on imagine que seuls la viande et le poisson contiennent des prot\u00e9ines en abondance. Pourtant cela est faux, il existe beaucoup d&#8217;aliments riches en prot\u00e9ines comme les l\u00e9gumineuses (environ 25 grammes pour 100 grammes crus), les ol\u00e9agineux qui contiennent pr\u00e8s de 25% de prot\u00e9ines (noix, amande, noisette, pignon, pistache&#8230;) ou encore les algues comme la spiruline qui bat tous les records et contient pr\u00e8s de 60gr de prot\u00e9ines pour 100 grammes.<\/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-2b0eec8f elementor-widget elementor-widget-spacer\" data-id=\"2b0eec8f\" 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-9200035 elementor-widget elementor-widget-EricFavre_FormSIB1\" data-id=\"9200035\" 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-22cc55cd elementor-widget elementor-widget-spacer\" data-id=\"22cc55cd\" 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-1df2fac9 elementor-widget elementor-widget-heading\" data-id=\"1df2fac9\" 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\">Calculer ses besoins caloriques journaliers<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-65fc7054 elementor-widget elementor-widget-spacer\" data-id=\"65fc7054\" 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-52dc2324 elementor-widget elementor-widget-text-editor\" data-id=\"52dc2324\" 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<p>Il faut d&#8217;abord calculer le m\u00e9tabolisme de base en utilisant cette formule qui prend en compte le sexe, l&#8217;\u00e2ge, le poids et la taille :<\/p><ul><li><strong>Homme<\/strong>\u00a0= [13,75\u00a0x Poids (kg)] + [500,33 x Taille (m)] \u2013 (6,75\u00a0x \u00c2ge) + 66,47<\/li><li><strong>Femme<\/strong>\u00a0= [9,56\u00a0x Poids (kg)] + [184,96 x Taille (m)] \u2013 (4,67\u00a0x \u00c2ge) + 655,1<\/li><\/ul><p>Une fois le m\u00e9tabolisme basal\u00a0obtenu, il faut le multiplier par le coefficient correspondant \u00e0 l&#8217;activit\u00e9 physique.<\/p><ul><li><strong>Peu actif\u00a0<\/strong>=x 1,1 (travail de bureau et activit\u00e9 physique faible)<\/li><li><strong>L\u00e9g\u00e8rement actif\u00a0<\/strong>=x 1,24\u00a0(travail de bureau et activit\u00e9 physique mod\u00e9r\u00e9)<\/li><li><strong>Tr\u00e8s actif\u00a0<\/strong>=x 1,4\u00a0(travail actif et activit\u00e9 physique mod\u00e9r\u00e9e)<\/li><li><strong>Extremement actif\u00a0<\/strong>= x 1,62\u00a0(travail actif et activit\u00e9 physique intensive)<\/li><\/ul><p>Pour une prise de masse il faut ajouter entre 10% et 20% de l&#8217;objectif total.<\/p><h3>\u00a0<\/h3><h3>Exemple de calcul<\/h3><ul><li>Homme de 30 ans, 1,8 m\u00e8tre, 80 kilos, tr\u00e8s actif<\/li><\/ul><p>M\u00e9tabolisme de base : (13,75 x <strong>80)<\/strong>\u00a0+ (500,33 x <strong>1,8)<\/strong>\u00a0\u2013 (6,75 x <strong>30<\/strong>) + 66 ,47= 1864,6<br \/>Besoin calorique total quotidien : 1864,6 x<strong>\u00a01,4\u00a0<\/strong>= 2610<\/p><p>Le besoin calorique quotidien sera de 2610 ckal, \u00e0 ajuster selon l&#8217;objectif. Dans une prise de masse contr\u00f4l\u00e9e\u00a0on ajoutera environ 10% du total, soit : 2610 x 1,1 = <strong>2871.<\/strong><\/p><ul><li>Femme de 30 ans, 1,7\u00a0m\u00e8tre, 60 kilos, tr\u00e8s active<\/li><\/ul><p>M\u00e9tabolisme de base : (9,56\u00a0x <strong>60<\/strong>) + (184,96 x <strong>1,7<\/strong>) \u2013 (4,67\u00a0x <strong>30<\/strong>) + 655,1 = 563,6 314,43 140,1 = 1393<br \/>Besoin calorique total quotidien : 1393 x<strong>\u00a01,4\u00a0<\/strong>= 1950,2<\/p><p>Le besoin calorique quotidien sera de 1950,2 ckal, \u00e0 ajuster selon l&#8217;objectif. Dans une prise de masse important\u00a0on ajoutera environ 15% du total, soit : 1950,2 x 1,15 = <strong>2242\u00a0<\/strong><\/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-2f082e07 elementor-widget elementor-widget-spacer\" data-id=\"2f082e07\" 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-30d77775 elementor-widget elementor-widget-heading\" data-id=\"30d77775\" 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\">Exemple de programme de prise de masse<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3696465 elementor-widget elementor-widget-spacer\" data-id=\"3696465\" 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-2bb6689e elementor-widget elementor-widget-text-editor\" data-id=\"2bb6689e\" 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<p>L\u2019important dans une prise de masse est de consommer plus de calories que le corps n\u2019en n\u00e9cessite afin de booster la r\u00e9g\u00e9n\u00e9ration des fibres musculaires. Dans ces deux programmes, le total calorique est de 2800 pour les hommes (d\u2019environ 30 ans et ayant une activit\u00e9 physique importante) et 2250 pour les femmes (d\u2019environ 30 ans et ayant une activit\u00e9 physique importante).<\/p><h3>\u00a0<\/h3><h3>Exemple programme homme 2800 ckal<\/h3><table border=\"1\" cellspacing=\"1\" cellpadding=\"1\"><tbody><tr><th scope=\"col\">Menu<\/th><th scope=\"col\">Quantit\u00e9<\/th><\/tr><tr><td>Flocons d&#8217;avoine<\/td><td>100 gr<\/td><\/tr><tr><td>Lait v\u00e9g\u00e9tal<\/td><td>300 ml<\/td><\/tr><tr><td>Fruits frais<\/td><td>2 unit\u00e9s<\/td><\/tr><tr><td>Whey prot\u00e9ine (facultative) \/ ou 2 oeufs<\/td><td>1 dose (25gr)<\/td><\/tr><tr><td>Fromage blanc 0%<\/td><td>200 gr<\/td><\/tr><tr><td>Beurre de cacahu\u00e8te<\/td><td>20 gr<\/td><\/tr><tr><td>Pain int\u00e9gral\/complet<\/td><td>1 tranche (40 gr)<\/td><\/tr><tr><td>Escalope de poulet\/dinde<\/td><td>200 gr<\/td><\/tr><tr><td>Riz cuit<\/td><td>150 gr<\/td><\/tr><tr><td>Huile d&#8217;olive<\/td><td>25 gr<\/td><\/tr><tr><td>L\u00e9gumineuse cuite<\/td><td>130 gr<\/td><\/tr><tr><td>Fruits<\/td><td>2 unit\u00e9s<\/td><\/tr><tr><td>Fromage blanc 0% (ou whey protein)<\/td><td>200 gr<\/td><\/tr><tr><td>Fruits secs<\/td><td>30 gr<\/td><\/tr><tr><td>Viande \/ Poisson<\/td><td>200 gr<\/td><\/tr><tr><td>Pomme de terre \/ patate douce<\/td><td>200 gr<\/td><\/tr><tr><td>L\u00e9gumes<\/td><td>Illimit\u00e9<\/td><\/tr><tr><td>Huile d&#8217;olive<\/td><td>25 gr<\/td><\/tr><tr><td>Fruit<\/td><td>1 unit\u00e9<\/td><\/tr><\/tbody><\/table><h3>\u00a0<\/h3><h3>Exemple programme femme 2300 ckal<\/h3><table border=\"1\" cellspacing=\"1\" cellpadding=\"1\"><tbody><tr><th scope=\"col\">Menu<\/th><th scope=\"col\">Quantit\u00e9<\/th><\/tr><tr><td>Flocons d&#8217;avoine<\/td><td>70 gr<\/td><\/tr><tr><td>Lait v\u00e9g\u00e9tal<\/td><td>250 ml<\/td><\/tr><tr><td>Fruits frais<\/td><td>1 unit\u00e9s<\/td><\/tr><tr><td>Whey prot\u00e9ine (facultative) \/ ou 2 oeufs<\/td><td>1 dose (25gr)<\/td><\/tr><tr><td>Fromage blanc 0%<\/td><td>150 gr<\/td><\/tr><tr><td>Beurre de cacahu\u00e8te<\/td><td>20 gr<\/td><\/tr><tr><td>Pain int\u00e9gral\/complet<\/td><td>1 tranche (40 gr)<\/td><\/tr><tr><td>Escalope de poulet\/dinde<\/td><td>200 gr<\/td><\/tr><tr><td>Riz cuit<\/td><td>100 gr<\/td><\/tr><tr><td>Huile d&#8217;olive<\/td><td>20 gr<\/td><\/tr><tr><td>L\u00e9gumineuse cuite<\/td><td>80 gr<\/td><\/tr><tr><td>Fruits<\/td><td>1 unit\u00e9s<\/td><\/tr><tr><td>Fromage blanc 0% (ou whey protein)<\/td><td>150 gr<\/td><\/tr><tr><td>Fruits secs<\/td><td>40 gr<\/td><\/tr><tr><td>Viande \/ Poisson<\/td><td>150 gr<\/td><\/tr><tr><td>Pomme de terre \/ patate douce<\/td><td>150 gr<\/td><\/tr><tr><td>L\u00e9gumes<\/td><td>Illimit\u00e9<\/td><\/tr><tr><td>Huile d&#8217;olive<\/td><td>20 gr<\/td><\/tr><tr><td>Fruit<\/td><td>1 unit\u00e9<\/td><\/tr><\/tbody><\/table><p>\u00a0<\/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-e7b4a1f elementor-widget elementor-widget-spacer\" data-id=\"e7b4a1f\" 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-346ca95 elementor-widget elementor-widget-heading\" data-id=\"346ca95\" 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 astuces pour l'entra\u00eenement lors d'une prise de masse<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-aed2d1f elementor-widget elementor-widget-spacer\" data-id=\"aed2d1f\" 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-e476932 elementor-widget elementor-widget-text-editor\" data-id=\"e476932\" 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<p><strong>1. Profiter de l&#8217;\u00e9nergie disponible. <\/strong>La sur-alimentation permet \u00e0 votre corps de faire d&#8217;important\u00a0stocks. Il faut en profiter pour faire des entra\u00eenements plus lourds, plus complets et plus intenses.<\/p><p><strong>2. Suivre son \u00e9volution.<\/strong>\u00a0En prise de masse, la force augmente rapidement ; pour travailler correctement il faudra donc noter ses performances \u00e0 chacune des s\u00e9ances de musculation pour suivre l&#8217;\u00e9volution, garder la motivation et progresser.<\/p><p><strong>3. Ne pas oublier le cardio.<\/strong>\u00a0M\u00eame s&#8217;il ne faut pas en abuser pour conserver l&#8217;exc\u00e9dent calorique, le cardio est int\u00e9ressant en prise de masse. Le cardio permet : d&#8217;acc\u00e9l\u00e9rer la r\u00e9cup\u00e9ration, d&#8217;am\u00e9liorer l&#8217;\u00e9tat de sant\u00e9 g\u00e9n\u00e9ral, de favoriser la croissance musculaire par un flux sanguin accru ou encore d&#8217;am\u00e9liorer la capacit\u00e9 cardiaque et la vascularisation. Beaucoup pensent que le cardio n&#8217;est utile que pour la s\u00e8che, mais il peut \u00eatre b\u00e9n\u00e9fique pour prendre de la masse en limitant la prise de gras.<\/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-d4299d8 elementor-widget elementor-widget-EricFavre_Slide\" data-id=\"d4299d8\" data-element_type=\"widget\" data-widget_type=\"EricFavre_Slide.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t \r\n\t\t<div class=\"acmp_slide\" style=\"text-align: center;\" id=\"product_inject\">\r\n\t\t\t\t\t\t<div class=\"product_slide\" style=\"\">\r\n\t\t\t\t\t<img class=\"qcdoff\" data-qcdoff=\"aHR0cHM6Ly93d3cuZXJpY2ZhdnJlLmNvbS9mcl9mci9nYWluZXJzL21hc3MtZ2FpbmVyLXplcm8tY29va2llcy1jcmVhbS1jb29raWVzLWNyZWFtLXAtMjY0LW8tOTkzLmh0bQ==\" src=\"https:\/\/cdn.ericfavre.com\/products_images\/prod_264\/d_gainers-eric-favre-sport-nutrition-expert-mgz-mass-gainer-zero-cookies-cream-front-17.jpg\" alt=\"\" class=\"\">\r\n\t\t\t\t\t<div class=\"acmp_titre\">\r\n\t\t\t\t\t\t<span class=\"qcdoff\" data-qcdoff=\"aHR0cHM6Ly93d3cuZXJpY2ZhdnJlLmNvbS9mcl9mci9nYWluZXJzL21hc3MtZ2FpbmVyLXplcm8tY29va2llcy1jcmVhbS1jb29raWVzLWNyZWFtLXAtMjY0LW8tOTkzLmh0bQ==\" title=\"Prot\u00e9ines Mass Gainer Zero Cookies &amp; Cream\">\r\n\t\t\t\t\t\t\tProt\u00e9ines Mass Gainer Zero Cookies &amp; Cream\t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<!--<div class=\"marque\">Eric Favre Nutrition Expert<\/div>-->\r\n\t\t\t\t\t\t\t\t\t\t<div class=\"description_offre\"> 7kg de gainer premium : 26g de prot&eacute;ines et 96g de glucides par dose.<\/div>\r\n\t\t\t\t\t\t\t\t\t\t<span class=\"prix\">71.92 \u20ac<\/span>\r\n\t\t\t\t\t                  <span class=\"prix_old\">89.90 \u20ac<\/span>\r\n        \t\t\t\t\t<div style=\"margin-top: 20px;height: 45px;\">\r\n\t\t\t\t\t\t<span class=\"qcdoff CTA_BTN\" data-qcdoff=\"aHR0cHM6Ly93d3cuZXJpY2ZhdnJlLmNvbS9mcl9mci9nYWluZXJzL21hc3MtZ2FpbmVyLXplcm8tY29va2llcy1jcmVhbS1jb29raWVzLWNyZWFtLXAtMjY0LW8tOTkzLmh0bQ==\" title=\"\">Voir le produit<\/span>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2b7c0d3c elementor-widget elementor-widget-spacer\" data-id=\"2b7c0d3c\" 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\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Pour les fans de musculation, la prise de masse est \u00e0 la fois le meilleur&hellip;<\/p>\n","protected":false},"author":23,"featured_media":0,"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\/19097"}],"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=19097"}],"version-history":[{"count":19,"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/pages\/19097\/revisions"}],"predecessor-version":[{"id":107387,"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/pages\/19097\/revisions\/107387"}],"wp:attachment":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/media?parent=19097"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}