PONEDJELJAK
09:20 150g zobenih + 0.5l mlijeka 37p, 111uH,587Ca
11:30 4 jogurta I 2 sendvica(menza) 42p,80UH,770Ca
14:00 150g krumpira + 150 g mesa 37p,750Cal,70UH,
15:00 Trening+sauna(2x7min) /
17:00 PWM 30g wheya+50g dekstroza 30p, 345Cal,45UH
18:30 200g kruha+100 g dimceka 35p,114UH,670cal
21:00 100 g rize i 150 g mesa 38p,560Cal,78UH
23:30 100 g kruha i 250 g posnog sira 37p,65uh,440Cal
TOTAL
P256
UH574
CAL4122
UTORAK
07:40 0,5 l mlika i 150 g zobenih 37p, 111UH,587Ca
10:30 dva sendvića i 4 jogurta običnih(menza)(predavanje od 9:30-10:30) 42p,80UH,770Ca
11:20 Trening+sauna /
13:30 PWM 40g wheya+50g dekstroze 40p, 345Cal,45UH
15:00 100g dimceka+200 g kruha (predavanje od 3:30- 7:30) 35p,114UH,670cal
18:30 2 integralna I 3 jogurta 20p,50UH,350cal
21:00 100 g riže ili kumpira i 150 g mesa/ribe 38p,560Cal,78UH
00:30 250 g posnog sira +100g kruha 37p,65uh,440Cal
TOTAL
P249
UH543
CAL3772
SRIDA
9:20 150g zobenih+0.5l mlijeka 37p, 111uH,587,5Ca
12:30 4jogurta+2 sendvica(menza) predavanje od 13-17h 42p,80UH,770Ca
15:00 100g dimnjenih pilecih prsiju+200 g kruha 35p,114UH,67
18:20 150g mesa+150g rize/krumpira u menzi 38p,560Cal,78UH
21:00 150g mesa+150g rize/krumpira pa doma od rucka 38p,560Cal,78UH
23:00 150g posnog sira+100g kruha 37p,65uh,440Cal
TOTAL
P227
UH526
CAL3580
ČETVRTAK
07:10 150g zobenih+ 0,5l mlijeka 37p, 111uH,587,5Ca
9:00 Trening+sauna /
11:30 PWM 40g wheya+50g dektrsoze 40p, 345Cal,45UH
12:50 2 sendvica +2 jogurta predavanje od 13:00-19:30(pauza u 16:20)
14:30 3jogurta 26p,23UH,380Cal
16:20 100g dimceka+200g kruha predavanje od 18-19:30 35p,114UH,670cal
20:00 150g mesa+150 g rize 38p,560Cal,78UH
22:00 100g mesa+100 g rize 38p,560Cal,78UH
23:30 250g posnog+ 100g kruha 37p,65uh,440Cal
TOTAL
P251
UH514
CAL3542
PETAK
8:15 150g zobenih I 0.5l mlijka 37p, 111uH,587Ca
10:15 3jogurta I sendvic ( predavanje od 10:30-13:45) 470cal,50uh,24p
13:00 2 jogurta I sendvic 330cal,42uh,15p
14:00 trening /
16:20 PWM 40g wheya+ 50g dekstroze (predavanje od 17:10-19:20) 40p, 345Cal,45UH
19:20 100g dimceka+200g kruha 35p,114UH,670cal
21:20 150g mesa+100g rize 38p,560Cal,78UH
23:30 250g posnog sira+100g kruha 37p,65uh,440Cal
TOTAL
P227
UH505
CAL3404
SUBOTA
07:10 150g zobenih+0,5l mlijeka (predavanje 8:50-11:15) 37p, 111uH,587Ca
10:40 4jogurta+ 2sendvica 42p,80UH,770Ca
13:30 150g mesa+ 150 g krumpira 40p,500cal,70UH
16:00 200g tunjevine I 100 g kruha
18:30 4jaja+100g kruha 32p,530cal,58uh
21:00 150g mesa+100g rize 38p,560Cal,78UH
23:30 250g posnog sira+100g kruha 37p,65uh,440Cal
TOTAL
P226P
UH462
CAL3387
NEDJELJA
09:30 150g zobenih+0,5l mlijeka 37p, 111uH,587Ca
11:30 2 integralna+3 jogurta
13:30 150g mesa/ribe+ 150g krumpira 40p,500cal,70UH
14:30 Košarka/basekt /
17:30 100g tunjevine+100 g kruha 500ca 57UH,34p
20:00 150g mesa+150g rize 38p,560Cal,78UH
23:00 250g posnog sira o 100g kruha 37p,65uh,440Cal
TOTAL
P186
UH381
CAL2500
imam 20 god, 193 cm, 92 kg. trenutno sam u anaboličkom stanju, odnosno nabijam misecne mase,a bome i sala, pa tako jos 8 tjedana,zatim mjenjam program i snizavam unos kalorija na oko 1500(o tom cemo pricat kad dode vrime),i skidam kile. Znaci bitno mi je imat dnevni proteinski unos velik, bez obzira sta to zahtjeva unos viska kalorija. STUDENT sam, znači nemam para, jedva si i ovo priskrbim. Pijem whey protein, kreatin, i uzimam tabletecink i magnezij(imam nizak tlak 120/70)predavanja su mi raštrkana, tako da nisam u mogućnosti jest ručkove kad hoću(sve piše). Treninzi mi se sastoje od malo ponavljanja(3x8ugl) i maksimalnih kilaža. Svaki savjet je dobrodošao. Hvala unaprijed!
09:20 150g zobenih + 0.5l mlijeka 37p, 111uH,587Ca
11:30 4 jogurta I 2 sendvica(menza) 42p,80UH,770Ca
14:00 150g krumpira + 150 g mesa 37p,750Cal,70UH,
15:00 Trening+sauna(2x7min) /
17:00 PWM 30g wheya+50g dekstroza 30p, 345Cal,45UH
18:30 200g kruha+100 g dimceka 35p,114UH,670cal
21:00 100 g rize i 150 g mesa 38p,560Cal,78UH
23:30 100 g kruha i 250 g posnog sira 37p,65uh,440Cal
TOTAL
P256
UH574
CAL4122
UTORAK
07:40 0,5 l mlika i 150 g zobenih 37p, 111UH,587Ca
10:30 dva sendvića i 4 jogurta običnih(menza)(predavanje od 9:30-10:30) 42p,80UH,770Ca
11:20 Trening+sauna /
13:30 PWM 40g wheya+50g dekstroze 40p, 345Cal,45UH
15:00 100g dimceka+200 g kruha (predavanje od 3:30- 7:30) 35p,114UH,670cal
18:30 2 integralna I 3 jogurta 20p,50UH,350cal
21:00 100 g riže ili kumpira i 150 g mesa/ribe 38p,560Cal,78UH
00:30 250 g posnog sira +100g kruha 37p,65uh,440Cal
TOTAL
P249
UH543
CAL3772
SRIDA
9:20 150g zobenih+0.5l mlijeka 37p, 111uH,587,5Ca
12:30 4jogurta+2 sendvica(menza) predavanje od 13-17h 42p,80UH,770Ca
15:00 100g dimnjenih pilecih prsiju+200 g kruha 35p,114UH,67
18:20 150g mesa+150g rize/krumpira u menzi 38p,560Cal,78UH
21:00 150g mesa+150g rize/krumpira pa doma od rucka 38p,560Cal,78UH
23:00 150g posnog sira+100g kruha 37p,65uh,440Cal
TOTAL
P227
UH526
CAL3580
ČETVRTAK
07:10 150g zobenih+ 0,5l mlijeka 37p, 111uH,587,5Ca
9:00 Trening+sauna /
11:30 PWM 40g wheya+50g dektrsoze 40p, 345Cal,45UH
12:50 2 sendvica +2 jogurta predavanje od 13:00-19:30(pauza u 16:20)
14:30 3jogurta 26p,23UH,380Cal
16:20 100g dimceka+200g kruha predavanje od 18-19:30 35p,114UH,670cal
20:00 150g mesa+150 g rize 38p,560Cal,78UH
22:00 100g mesa+100 g rize 38p,560Cal,78UH
23:30 250g posnog+ 100g kruha 37p,65uh,440Cal
TOTAL
P251
UH514
CAL3542
PETAK
8:15 150g zobenih I 0.5l mlijka 37p, 111uH,587Ca
10:15 3jogurta I sendvic ( predavanje od 10:30-13:45) 470cal,50uh,24p
13:00 2 jogurta I sendvic 330cal,42uh,15p
14:00 trening /
16:20 PWM 40g wheya+ 50g dekstroze (predavanje od 17:10-19:20) 40p, 345Cal,45UH
19:20 100g dimceka+200g kruha 35p,114UH,670cal
21:20 150g mesa+100g rize 38p,560Cal,78UH
23:30 250g posnog sira+100g kruha 37p,65uh,440Cal
TOTAL
P227
UH505
CAL3404
SUBOTA
07:10 150g zobenih+0,5l mlijeka (predavanje 8:50-11:15) 37p, 111uH,587Ca
10:40 4jogurta+ 2sendvica 42p,80UH,770Ca
13:30 150g mesa+ 150 g krumpira 40p,500cal,70UH
16:00 200g tunjevine I 100 g kruha
18:30 4jaja+100g kruha 32p,530cal,58uh
21:00 150g mesa+100g rize 38p,560Cal,78UH
23:30 250g posnog sira+100g kruha 37p,65uh,440Cal
TOTAL
P226P
UH462
CAL3387
NEDJELJA
09:30 150g zobenih+0,5l mlijeka 37p, 111uH,587Ca
11:30 2 integralna+3 jogurta
13:30 150g mesa/ribe+ 150g krumpira 40p,500cal,70UH
14:30 Košarka/basekt /
17:30 100g tunjevine+100 g kruha 500ca 57UH,34p
20:00 150g mesa+150g rize 38p,560Cal,78UH
23:00 250g posnog sira o 100g kruha 37p,65uh,440Cal
TOTAL
P186
UH381
CAL2500
imam 20 god, 193 cm, 92 kg. trenutno sam u anaboličkom stanju, odnosno nabijam misecne mase,a bome i sala, pa tako jos 8 tjedana,zatim mjenjam program i snizavam unos kalorija na oko 1500(o tom cemo pricat kad dode vrime),i skidam kile. Znaci bitno mi je imat dnevni proteinski unos velik, bez obzira sta to zahtjeva unos viska kalorija. STUDENT sam, znači nemam para, jedva si i ovo priskrbim. Pijem whey protein, kreatin, i uzimam tabletecink i magnezij(imam nizak tlak 120/70)predavanja su mi raštrkana, tako da nisam u mogućnosti jest ručkove kad hoću(sve piše). Treninzi mi se sastoje od malo ponavljanja(3x8ugl) i maksimalnih kilaža. Svaki savjet je dobrodošao. Hvala unaprijed!
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