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2400 kalori
80 tluszcz = 720 kalori
200 bialko = 800 kalori
282 wegle = 1128 kalori
1. Śniadanie 8:00,11:00 rano
Płatki owsiane(6 łyżek,zalane wodą)
60g/B 8g/T 4g/W 32g/219 Kcal
+
2 Jajka na twardo
120g/B 15/T 13/W 1/186 Kcal
2. Drugie śniadanie(LUB TYLKO RAZ i dodac wiecej tluszczu do diety z orzechuf)
Serek wiejski
200g/B 22/T 10/W 4/194 Kcal
+ garść migdałów łuskanych
30g/B 8 g/T 16/W 4/197,10 Kcal
3. Posilek nr 3
Serek wiejski
200g/B 22/T 10/W 4/194 Kcal
Banan 180
/B 2g/T 0.5g/W36.5g/162kcal
4. OBIAD
Ryż brązowy
100g/B 8.6/T 3/W 74/363kcal
Pierś z kurczaka
150g/B 33/T 5.5/W 0/181.50kcal
5. Posiłek 30 min po treningu
Ryż brązowy
100g/B 8.6/T 3/W 74/363kcal
Pierś z kurczaka
150g/B 33/T 5.5/W 0/181.50kcal
6.kolacja(21:00) tunczyk ?
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