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-3 ile 7 arası haşlanmış yumurta 2 adet sarı alabilirsiniz,
-200 gr. yulaf laktozsuz süt ile,
-100 gr. lor peynir
-Domates sınırsız
-Salatalık sınırsız
Ara Öğün
-1 kase yoğurt
-1 ölçek protein tozu olabilir
-5 adet mısır patlağı
-Tavuk yerine et veya ton balığı olabilir
3. Öğün
-200 gr. tavuk
-2 dilim esmer ekmek olabilir
-100 gr. bulgur, pirinç veya makarna
-2 kase brokoli
Ara Öğün (*İdman öncesi)
-1 ölçek protein tozu
-100 gr. bulgur
-1 litre su
❗️Nedeni ise idmanda pump
5. Öğün (*İdman sonu)
-1 ölçek Whey
-150 gr. pirinç
İdmanın saatine göre beslenmede
-200 gr. tavuk, et veya balık
-200 gr. pirinç
Yatmadan önceki öğün (*2 saat önceden)
-3 ile 7 arası yumurta
-100 gr. yulaf laktozsuz süt ile
Vitaminler:
-B12
-Balık Yağı veya
-MultiVitamin
-Whey tercihleriniz "Kompleks Whey" olmalıdır, karbonhidrat olan ürün
-Isole önermem birçok kişi Bulk'da Isole tercih ediyor saçma
-BCAA kesintisiz alın
-Kreatin alabilirsiniz
-Glutamin alabilirsiniz
Dipnot: Protein tozu olmayan arkadaşlarımız muz yiyebilir.
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