Visok 178,85kg-dobio sam kojih 15kg na masi i sad sam prasac
ovako bi to trebalo izgledat
7H 60 min li cardio(bicikl-potrosnja 250 kcal)
8h Dorucak:
100g tijestenine=285kcal(10,8gP,77gUH,0,3gM)+100g dimceka(128kcal 0UH 19P 5M)=413kcal
11h Meduobrok:
50g tjesrenine(142.5 38.5Uh 5gP)+100g dimceka(128kcal 0UH 19P 5M)=270
13h Rucak:
50g rize(184kcal 39.5uh 3.5P 0.5M)+150g pilecih prsa(216kcal 0 31.5P 4.5M)+povrce=400
17h prije treninga
50g pilecoh prsa(144kcal 0UH 11gP 3gM)+50g rize(184kcal 39.5uh 3.5P 0.5M) =328
19h trening(663kcal potrosnja)
whey+glukoza(24gP 40guh)=150 kcal
21h 2 jaja(332kcal 26P 22gM)=332
23h 200g posnog(144kcal 8guh 30gP 6gM) + 10 g badema(72kcal)=216
2109Kcal(174gP,234gUH,46gM)
Bazalni metabolizam=2010kcal
-814kcal po danu
-5698 kcal po tjednu
,
ovako bi to trebalo izgledat
7H 60 min li cardio(bicikl-potrosnja 250 kcal)
8h Dorucak:
100g tijestenine=285kcal(10,8gP,77gUH,0,3gM)+100g dimceka(128kcal 0UH 19P 5M)=413kcal
11h Meduobrok:
50g tjesrenine(142.5 38.5Uh 5gP)+100g dimceka(128kcal 0UH 19P 5M)=270
13h Rucak:
50g rize(184kcal 39.5uh 3.5P 0.5M)+150g pilecih prsa(216kcal 0 31.5P 4.5M)+povrce=400
17h prije treninga
50g pilecoh prsa(144kcal 0UH 11gP 3gM)+50g rize(184kcal 39.5uh 3.5P 0.5M) =328
19h trening(663kcal potrosnja)
whey+glukoza(24gP 40guh)=150 kcal
21h 2 jaja(332kcal 26P 22gM)=332
23h 200g posnog(144kcal 8guh 30gP 6gM) + 10 g badema(72kcal)=216
2109Kcal(174gP,234gUH,46gM)
Bazalni metabolizam=2010kcal
-814kcal po danu
-5698 kcal po tjednu
,
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