I dan:
08:00h - 3 belanca + 20g whey (30p + 2uh + 2m)
10:00h - 140g tunjevine + 50g pirinca (35p + 40uh + 21m)
12:00h - 10 belanaca + 50g ella + salata (35p)
14:00h - 200g govedjeg buta ili belog mesa + 40g pirinca + salata (33p + 32uh + 15m ili 7m)
16:00h - 140g tunjevine + 40g pirinca (35p + 32uh + 21m)
18:00h - 200g ella sira + salata (24p)
20:00h - 200g govedjeg buta ili belog mesa + 70g pirinca + salata (33p + 55uh + 15m ili 7m)
22:00h - 50g dekstroze + 3 belanca + 20g whey + 10g glutamin (40p + 52uh + 2m)
23:30h - 200g ella sira + 20g whey (44p + 2uh + 2m)
= 309g proteina
215g ugljenih hidrata
68g masti 2708 kcal
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II dan:
08:00h - 3 belanca + 20g whey (30p + 2uh + 2m)
10:00h - 140g tunjevine +
40g
pirinca (35p + 32uh + 21m)
12:00h - 10 belanaca + 50g ella + salata (35p)
14:00h - 200g govedjeg buta ili belog mesa +
30g
pirinca + salata (33p + 24uh + 15m ili 7m)
16:00h - 140g tunjevine +
30g
pirinca (35p + 24uh + 21m)
18:00h - 200g ella sira + salata (24p)
20:00h - 200g govedjeg buta ili belog mesa +
60g
pirinca + salata (33p + 47uh + 15m ili 7m)
22:00h -
40g
dekstroze + 3 belanca + 20g whey + 10g glutamin (40p + 42uh + 2m)
23:30h - 200g ella sira + 20g whey (44p + 2uh + 2m)
= 309g proteina
173g
ugljenih hidrata
68g masti
2540
kcal
________________________________________________________________________________________________________________
III dan:
08:00h - 3 belanca + 20g whey (30p + 2uh + 2m)
10:00h - 140g tunjevine +
30g
pirinca (35p + 24uh + 21m)
12:00h - 10 belanaca + 50g ella + salata (35p)
14:00h - 200g govedjeg buta ili belog mesa +
20g
pirinca + salata (33p + 16uh + 15m ili 7m)
16:00h - 140g tunjevine + 30g pirinca (35p + 24uh + 21m)
18:00h - 200g ella sira + salata (24p)
20:00h - 200g govedjeg buta ili belog mesa +
50g
pirinca + salata (33p + 40uh + 15m ili 7m)
22:00h - 40g dekstroze + 3 belanca + 20g whey + 10g glutamin (40p + 42uh + 2m)
23:30h - 200g ella sira + 20g whey (44p + 2uh + 2m)
= 309g proteina
150g
ugljenih hidrata
68g masti
2448
kcal
_______________________________________________________________________________________________________________
IV dan:
08:00h - 3 belanca + 20g whey (30p + 2uh + 2m)
10:00h - 140g tunjevine + 30g pirinca (35p + 24uh + 21m)
12:00h - 10 belanaca + 50g ella + salata (35p)
14:00h - 200g govedjeg buta ili belog mesa + 20g pirinca + salata (33p + 16uh + 15m ili 7m)
16:00h - 140g tunjevine
izbaceno 30g pirinca
(35p + 21m)
18:00h - 200g ella sira + salata (24p)
20:00h - 200g govedjeg buta ili belog mesa + 50g pirinca + salata (33p + 47uh + 15m ili 7m)
22:00h -
20g
dekstroze + 3 belanca + 20g whey + 10g glutamin (40p + 22uh + 2m)
23:30h - 200g ella sira + 20g whey (44p + 2uh + 2m)
= 309g proteina
105g
ugljenih hidrata
68g masti
2268
kcal
_______________________________________________________________________________________________________________
V dan:
08:00h - 3 belanca + 20g whey (30p + 2uh + 2m)
10:00h - 140g tunjevine + 30g pirinca (35p + 24uh + 21m)
12:00h - 10 belanaca + 50g ella + salata (35p)
14:00h - 200g govedjeg buta ili belog mesa + 20g pirinca + salata (33p + 16uh + 15m ili 7m)
16:00h - 140g tunjevine (35p + 21m)
18:00h - 200g ella sira + salata (24p)
20:00h - 200g govedjeg buta ili belog mesa +
30g pirinca
+ salata (33p + 24uh + 15m ili 7m)
22:00h -
izbaceno 20g dekstroze
3 belanca + 20g whey + 10g glutamin (40p + 2uh + 2m)
23:30h - 200g ella sira + 20g whey (44p + 2uh + 2m)
= 309g proteina
69g
ugljenih hidrata
68g masti
2124
kcal
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