190cm, 86kg, na masi
Dani treninga
9h-zobene 120g (16,68,9) + whey 20g (16,2,1) + naranca 125g (1,15,0) + multivitamin-mineral + omega 3 kapsula (0,0,1)
12h-2 snite razenog kruha (6,32,2) + pureca sunka (10,2,2) + ementaler (15,0,15) + jabuka 200g (0,26,0)
15h-pecena pileca prsa 100g (31,0,4) + tjestenina 80g (10,59,2) + povrce + omega 3 (0,0,1)
18h-zobene 100g (13,57,7) + whey 25g (20,2,1) + banana 125g (1,29,0)
21h-whey 40g (32,3,2) + glukoza 60g (0,55,0)
22h-pecena pileca prsa 100g (31,0,4) + tjestenina 80g (10,59,2) + povrce + omega 3 kapsula (0,0,1)
24h-bademi 50g (10,10,25) + kazein mjerica (27,0,0) + laneno ulje 2 žlice (0,0,10) + omega 3 kapsule (0,0,1)
Dani odmora
9h-zobene 120g (16,68,9) + whey 25g (20,2,1) + naranca 125g (1,15,0) + multivitamin-mineral + omega 3 kapsula (0,0,1)
12h-3 cijela jaja (18,0,21) + 2 snite razenog kruha (6,32,2) + jabuka 200g (0,26,0)
15h-pecena pileca prsa 100g (31,0,4) + tjestenina 80g (10,59,2) + povrce + omega 3 (0,0,1)
18h-posni sir 250g(30,8,5) + banana 125g (1,29,0)
21h-pecena pileca prsa 100g (31,0,4) + tjestenina 80g (10,59,2) + povrce + omega 3 (0,0,1)
24h-kikiriki 40g (10,6,20) + posni sir 250g(30,8,5) + laneno ulje 2 žlice (0,0,10) + omega 3 kapsule (0,0,1)
Dani treninga
9h-zobene 120g (16,68,9) + whey 20g (16,2,1) + naranca 125g (1,15,0) + multivitamin-mineral + omega 3 kapsula (0,0,1)
12h-2 snite razenog kruha (6,32,2) + pureca sunka (10,2,2) + ementaler (15,0,15) + jabuka 200g (0,26,0)
15h-pecena pileca prsa 100g (31,0,4) + tjestenina 80g (10,59,2) + povrce + omega 3 (0,0,1)
18h-zobene 100g (13,57,7) + whey 25g (20,2,1) + banana 125g (1,29,0)
21h-whey 40g (32,3,2) + glukoza 60g (0,55,0)
22h-pecena pileca prsa 100g (31,0,4) + tjestenina 80g (10,59,2) + povrce + omega 3 kapsula (0,0,1)
24h-bademi 50g (10,10,25) + kazein mjerica (27,0,0) + laneno ulje 2 žlice (0,0,10) + omega 3 kapsule (0,0,1)
Dani odmora
9h-zobene 120g (16,68,9) + whey 25g (20,2,1) + naranca 125g (1,15,0) + multivitamin-mineral + omega 3 kapsula (0,0,1)
12h-3 cijela jaja (18,0,21) + 2 snite razenog kruha (6,32,2) + jabuka 200g (0,26,0)
15h-pecena pileca prsa 100g (31,0,4) + tjestenina 80g (10,59,2) + povrce + omega 3 (0,0,1)
18h-posni sir 250g(30,8,5) + banana 125g (1,29,0)
21h-pecena pileca prsa 100g (31,0,4) + tjestenina 80g (10,59,2) + povrce + omega 3 (0,0,1)
24h-kikiriki 40g (10,6,20) + posni sir 250g(30,8,5) + laneno ulje 2 žlice (0,0,10) + omega 3 kapsule (0,0,1)
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