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תזונה ותוספים מה לאכול, מתי ולמה, תפריטים,אילו תוספי מזון מתאימים ועוד.. |
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הגדרות אשכול | אפשרויות הצגת נושא |
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28-05-08, 16:03 | #1 |
חבר פעיל
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תאכל ככה:
Here is a sample 4000(ish) calorie diet, that is quite clean. It is approximately 25/50/25 for calories. breakfast ~ 820 kcal - 52/103/22 2 egg whites + 2 eggs = 22g pro, 3g CHO, 14g fat = 333 kcal 1.5 cup oatmeal = 15g pro, 78g CHO, 3g fat = 295 kcal 2 cup 1% milk = 16g pro, 22g CHO, 5g fat = 195 kcal 3 fish oil capsules - 0/0/3 = 27 mid-morning snack ~ 525 kcal - 26/58/24 1 banana = 1/30/0 = 125 kcal 2T All Natural Peanut Butter (ANP = 9/6/16 = 200 kcal 2 cup 2% milk = 16/22/5 = 195 kcal 3 Fish oil capsules = 0/0/3 = 27 kcal lunch ~ 640 kcal - 44/54/25 4 oz turkey breast - 30/0/1 = 200 kcal 2 slices whole grain cracked wheat bread - 6/52/3 = 260 kcal slice whole fat swiss cheese - 8/2/8 = 112 kcal T olive oil - 0/0/13 = 117 kcal preworkout - 400 kcal - 25/75/0 3/4c glucose - 0/75/0 = 300 kcal 1 scoops whey - 25/0/0 = 168 kcal postworkout - 510 kcal - 50/75/1 3/4c glucose - 0/75/0 2 scoops whey - 50/0/1 1 hour postworkout - 642 kcal - 38/91/14 4 oz round steak - 28/0/8 = 276 kcal 3/4c (uncooked) Brown rice - 9/79/3 = 379 kcal 3 fish oil capsules + pile of rabbit food - 1/12/3 - 77 kcal final meal - 709 kcal - 40/59/32 1/2c cottage cheese - 15/9/0 = 96 kcal 1/2c plain yogurt - 15/19/0 = 136 kcal 2T ANPB - 9/6/16 = 204 kcal 3 fish oil capsules + sliced banana - 1/25/3 = 104 1T olive oil - 0/0/13 = 117 kcal 265 pro, 506 CHO, 102 FAT = 4206 kcal total 26% protein, 51% CHO, 23% fat כמה שפחות אירובי, פעם בשבוע בהתחלה אחר-כך פעמיים ולא יעלה על 10 דקות כל אחד. |