helldog4ever
Newbie 5 mesaje
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Plan alimentar pentru definire si masa musculara
scris pe 23 oct 2016 10:28 de helldog4ever
Salut. Mi-am conceput urmatorul plan alimenar si m-ar interesa parerile voastre in legatura cu acesta. Eventual daca ar mai trebui modificat ceva . Acum am 71 kg , aproximativ 15% grasime corporala si vreau sa ajung undeva la 8-10% grasime corporala adaugand si masa musculara intre timp. Fac 7 antrenamente intense cu greutati pe saptamana si 4 de cardio HIIT.
PLAN ALIMENTAR IN ZILELE CU CARDIO SI GREUTATI:
Masa 1 (inainte de cardio) : - Impact Whey o portie 25g (100 kcal, 20g proteine, carbohidrati 1,5g, grasime 1,7g)
- 1x banana (100g - 89kcal, 1,1g proteine, 22,8g carbohidrati, 0,3g grasime)
Masa 2 (dupa cardio) : - 4x albusuri + 1x galbenus (68 kcal, 16g proteine -4x albusuri / 55kcal, 2,7g proteine, 5g grasimi, -1x galbenus)
Masa 3 (inainte de antrenament cu doua ore) :
- 350g iaurt grecesc ( 230 kcal , 7g grasimi , 28g proteina )
AMESTECAT CU:
- 70g cereale/ovaz ( 250 kcal , 1,7g grasime , 56g carbohidrati , 8,87g proteine )
- 30g nuci ( 190 kcal , 18g grasimi , 5g proteina )
- lingura de unt de arahide-5g ( 32 kcal, 2,6g grasime, 1,3g proteine )
- lingura de miere-5g ( 2,1 kcal , 0g grasimi , 4,1g carbohidrati )
- lngura de scortisoara
Pre-workout (inainte de antrenament) : X-PLODE = 1x portie (49,1 kcal, 12g carbohidrati) + CREATINA 5g
Masa 4 (imediat dupa antrenament) : - Impact Whey o portie 25g (100 kcal, 20g proteine, carbohidrati 1,5g, grasime 1,7g)
- amestecat cu 50g SAU 30g cereale (174,5 kcal, 5,68g proteine, 35,49g carbohidrati, 1,1g grasime)
Masa 5 :- 100g piept de pui la gratar (131 kcal, 23g proteine, carbohidrati 0,5g, 3,78g grasimi) + salata
Masa 6 : - ton John West ( 120 kcal , 0,5g grasimi , 30g proteina )
Masa 7 : - 200g branza de vaci slaba ( 162 kcal , 1g grasimi , 34g proteina )
TOTAL: CALORII : 1.752,7 KCAL / PROTEINE : 195,65g / CARBOHIDRATI : 133,89g / GRASIME : 44,38g
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PLAN ALIMENTAR IN ZILELE CU GREUTATI (FARA CARDIO):
Masa 1 : - 4x albusuri + 1x galbenus (68 kcal, 16g proteine -4x albusuri / 55kcal, 2,7g proteine, 5g grasimi, -1x galbenus)
Masa 2 : - 100g piept de pui la gratar (131 kcal, 23g proteine, carbohidrati 0,5g, 3,78g grasimi) + salata
Masa 3 (inainte de antrenament cu o ora) :
- Impact Whey o portie 25g (100 kcal, 20g proteine, carbohidrati 1,5g, grasime 1,7g)
AMESTECAT CU:
- 70g cereale/ovaz ( 250 kcal , 1,7g grasime , 56g carbohidrati , 8,87g proteine )
- 30g nuci ( 190 kcal , 18g grasimi , 5g proteina )
- lingura de unt de arahide-5g ( 32 kcal, 2,6g grasime, 1,3g proteine )
- lingura de miere-5g ( 2,1 kcal , 0g grasimi , 4,1g carbohidrati )
- lngura de scortisoara
Pre-workout (inainte de antrenament) : X-PLODE = 1x portie (49,1 kcal, 12g carbohidrati) + CREATINA 5g
Masa 4 (imediat dupa antrenament) : - Impact Whey o portie 25g (100 kcal, 20g proteine, carbohidrati 1,5g, grasime 1,7g)
- amestecat cu 50g cereale (174,5 kcal, 5,68g proteine, 35,49g carbohidrati, 1,1g grasime)
Masa 5 : - ton John West ( 120 kcal , 0,5g grasimi , 30g proteina )
- 200g branza de vaci slaba ( 162 kcal , 1g grasimi , 34g proteina )
Masa 6 : - 350g iaurt grecesc ( 230 kcal , 7g grasimi , 28g proteina )
TOTAL CALORII : 1.663,7 KCAL / PROTEINE : 194,55g / CARBOHIDRATI : 111,09g / GRASIMI : 44,08g
Asta e forma actuala:
14800984_654889328020559_932085546_n.jpg (32.99 KB)
Editat de helldog4ever pe 23 oct 2016 10:45
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