Ovaj primer ishrane je iz knjige "Arnold's Encyclopedia of Weighlifting"...
Breakfast:
4 eggs, poached or any style
8 ounces whole milk
1 or 2 slices whoel grain bread with butter
1 piece fresh fruit.
(protein aproxx. 72 grams)
Lunch:
1/2 lb. meat, fish, fowl, or cheese
1 or 2 slices whole grain bread with butter or mayonaise
8 to 16 ounces whole milk
1 piece fresh fruit
(protien aprox. 74 grams)
Dinner:
1/2 to 1 lb of meat fish fowl or cheese
Baked or steamed potato, or baked or broiled beans
Lightly steamed fresh vegetable
large raw salad
1 piece fresh fruit
8 ounces whole milk
(protien aprox. 112 grams)
izmedju ovoga imao je i 3 sejka:
znaci ovako:
breakfast
shake
lunch
shake
dinner
shake...
Shake lvl 1:
20 ounces of milk or juice
4 ounces cream
2 eggs
2 teaspoons lecithin granules
1/4 cup good quality milk-and-egg protein powder
shake lvl 2:
16 ounces milk or juice
6 ounces of cream
4 eggs
4 teaspoons of lecithin granules
1/2 cup milk-and-egg protein powder
shake lvl 3:
16 ounces milk or juice
8 ounces of cream
6 eggs
6 teaspoons lecithin granules
3/4 cup milk-and-egg protein powder