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Wsumie 2600 kalori 190g bialka,300g wegli i 70 g tluszczu ALE WYSZLO TROCHE WIECEJ o jakies 20g wiecej wegli or i kilka gram bialka za malo

Pierwsze sniadanie(7:00)
2 kromki chleba żytniego z masłem orzechowym
420.8 kcal/7.86 bialko/36.9 wegle/28 tluszcz

orzechy laskowe
/20g/133kcal/2.8 bialka/1.2 wegli/12.6 tluszczu

Drugie sniadanie(11:00)

serek wiejski piątnica 200g
/194 kcal/22 bialko/4 wegli/ 10g tluszczu

+jabłko(15g wegli)

Obiad przed treningiem(16:30)

200 gram kurczaka + 150g makaronu
753.5 kcal/62.75g bialka/105.75 wegli/8,75 tluszczu


Banan 180 g
/162kcal/36.5g wegli/2g bialka/0.5g tluszczu

Posiłek potreningowy(20:00)

200 gram kurczaka + 150g makaronu
753.5 kcal/62.75g bialka/105.75 wegli/8,75 tluszczu

Pół twarogu chudego
KCAL 110/23,00 g bialko/4 wegle/0.23 tluszcz
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Regards; Team

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