Evo ovako,imam pitanje,mozda je malo nebulozno,ali ja moram da pitam
Naime,posto je sada vruce,leto je,i sve to..Jel moguce da se u ovom periodu radi masa? Znam da se leti uglavnom radi definicija,ali ja nisam postigao sve sto sam zamislio do leta,tako da bih nastavio sa tom masom..Postavicu i ishranu pa ako trebaju neke korekcije/smernice da mi kazete,da to promenim..Ovo je za predstojeci period
Zaboravih da kazem,visina 183,4cm ; Tezina 85
ISHRANA:
Dan 1 :
09:00 Jaja 8kom (7 belanaca + jedno celo) + ovsene pahulje 50gr
11:30-12:00 Pileci file 200gr- 250gr + testenine 50-100gr + salata
14:30-15:00 Pileci file 200gr- 250gr + Pirinac 200 gr + salata
18:30-19:00 Pileci file 200gr – 250gr + salata
21:30-22:00 Barena jaja (belance) 5 – 6 kom
Dan 2 :
09:00 Banana + ovsene pahulje 100gr + 300 ml mleka
12:00 Tunjevina (1-2 konzerve) + jogurt (1%mm)
15:00 Juneci but 200 gr – 250 gr + bareni krompir 50 gr – 100 gr
17:30-18:00 Pileci file 250gr – 300gr + pirinac 50- 100 gr
21:00-21:30 Ela sir 200gr - 250gr
Dan 3 :
09:00 Jaja 8 kom ( 7 belanaca + 1 celo) + jogurt(1%mm)
12:00 Konjski but 200 gr + bareni krompir 50 gr – 100 gr
14:30-15:00 Pileci file 200gr- 250gr + Pirinac 50 - 100 gr + salata
16:00 Pileci file 250 gr – 300 gr + pirinac 50 gr – 100 gr
19:00 Pileci file 200gr – 300 gr + salata 50gr
21:30 Ela sir 300 gr
Dan 4 :
09:00 Tunjevina (1- 2 konzerve ) + jogurt(1%mm)
11:00 Pileci file 250gr – 300gr + pirinac 100 gr + salata
14:30 Juneci but 250 gr + Bareni krompir 100 gr + salata 50gr
17:30 Pileci file 200 gr + Bareno povrce 50gr
20:00-2100 Ela sir 200 - 250gr + salata
Dan 5 :
09:00 Ovsene pahulje 100 gr – 150 gr + mleko(1%mm)
11:30 Tunjevina ( 1- 2 konzerve ) + pirinac 100gr + salata
14:30 Pileci file 200gr - 250gr + pirinac 100 gr + salata
17:30 Pileci file 200gr - 250gr + pirinac 100 gr + salata
20:30 Barena jaja 6 kom (belanca)
22:30 Ela sir 150gr
Dan 6:
09:00 Jaja 7 kom (belanca) + salata
12:00 Pileci file 200gr – 250gr + salata
15:00 Juneci but 150gr + pirinac 100gr + salata
18:30 Pileci file 200gr – 250gr + salata
21:30 Ela sir 200gr + salata
Dan 7 :
09:00 Jaja 7 kom (belanca) + jogurt(1%mm)
12:00 Tunjevina (1 konzerva) + pirinac 100gr
15:00 Pileci file 200gr – 250gr + pirinac 100gr + salata
18:30 Juneci but 200gr + pirinac 100gr + salata
21:30 Ela sir 200-300gr
I pirinac je integralni
Pijem whey pred spavanje i posle treninga(sa dextrozom) i pijem glutamin
Trening mi ide ovako
Grudi
Ledja
/Odmor/
Ramena
Noge
Ruke
/Odmor/