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TDEE ~ 2,500 Calories
Cutting period - 2100 Calories
Macros :
-Protein ; 200Grams/800Calories/38% Of daily calories amount.
-Fat ; 60Grams/540Calories/26% Of daily calories amount.
-Carbs ; 190Grams/760Calories/36% Of daily calories amount.
Carb Cycle Days:
*Every once in 12 days
-Protein ; 130Grams/520Calories/24% Of daily calories amount.
-Fat ; 60Grams/540Calories/26% Of daily calories amount.
-Carbs ; 262Grams/1050Calories/50% Of daily calories amount.
Regular day:
M 7:00 : Example : Shake baced on protein poweder, Milk , some fruits and oat meal.
-Protein ; 38Grams/152Calories/19% Of daily calories amount.
-Fat ; 14Grams/126Calories/23% Of daily calories amount.
-Carb ; 50Grams/200Calories/26% Of daily calories amount.
Total 478Calories.
שם המאכל כמות קלוריות חלבון שומן פחמימות :Example
שיבולת שועל (קוואקר) לא מבושלת 36 גרם 141 5.7 גרם 2 גר 24.1 גרם
חלב טרי בבקבוק 1 ליטר 3% כוס וחצי 174 9.6 גרם 9 גר 13.8 גרם
אבטיח ללא קליפה 50 גרם 16 0.2 גרם 0.2 גרם 3.4 גרם
פטל (פרי) 50 גרם 18 0.5 גרם 0.1 גרם 3.7 גרם
חלבון 103 קלוריות 21 גרם 2 גרם 1 גרם
*Protein Poweder Scoop Number 1 in the shake.
*Creatine Poweder in the shake.
M 10:00 : Example : Salad with chicken.
-Protein ; 50Grams/200Calories/25% Of daily calories amount.
-Fat ; 16Gram/144Calories/26% Of daily calories amount.
-Carbs ;10Gram/40Calories/5% Of daily calories amount.
Total 388Calories.
שם המאכל כמות קלוריות חלבון שומן פחמימות :Example
חזה עוף (ללא עור) 200 גרם 202 47 גרם 1.6 גרם
מלפפון 150 גרם 17 1 גרם 0.1 גרם 3 גרם
עגבניות 150 גרם 31 1.5 גרם 0.3 גרם 5.5 גר
שמן זית כף 123 0 גרם 14 גרם 0 גרם
בצל יבש 10 גרם 4 0.1 גרם 0 גרם 0.9 גר
L 14:00 : Example : Kasha and chicken.
-Protein ; 52Grams/208Calories/26% Of daily amount.
-Fat ; 3Grams/27Calories/5% Of daily amount.
-Carbs ; 40Grams/160Calories/21% Of daily amount.
Total 395Calories.
שם המאכל כמות קלוריות חלבון שומן פחמימות :Example
כוסמת מבושלת 150 גרם 175 5.6 גרם 0.7 גרם 36 גרם
חזה עוף (ללא עור) 200 גרם 202 47 גרם 1.6 גרם 0 גרם
L 17:30~18:00 : Example : Rice with vegtebalce and salomon
-Protein ; 58Grams/232Calories/29% Of daily amount.
-Fat ; 18Grams/162Calories/26% Of daily amount.
Carbs ; 55Grams/220Calories/29% Of daily amount.
Total 615Calories.
שם המאכל כמות קלוריות חלבון שומן פחמימות
סלמון אפוי/צלוי 100 גרם 174 25.4 גרם 8.1 גרם 0 גרם
סלמון אפוי/צלוי 100 גרם 174 25.4 גרם 8.1 גרם 0 גרם
שעועית ירוקה מבושלת 60 גרם 21 0.9 גרם 0.1 גרם 3.9 גרם
אורז לבן מבושל 200 גרם 234 5.4 גרם 0.6 גרם 51 גרם
Pre Workout Meal 19:40~20:00 : Example : Apple
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