Dieta na mase

Witam, mam 16lat na silowni cwicze 13miesiecy.
Zapotrzebowanie kcal 3700
Prosze o poprawki w diecie

I
platki owsiane gorskie 100g b11,9 t7,2 w69,3 kcal211
mleko 2% 300ml b9.3 t6 ww 4,6 kcal147
twarog 200g b42 t2,4 w4,4 kcal208
Oliwa z oliwek 20g b0 t19.92 ww0 kcal177,8

b63,2 t35.52 ww78,3 kcal743,8

II
banany 700g b7 t2,1 ww164.5 kcal672

b7 t2,1 ww164.5 kcal672


III
ryz 150g b10.05 t1.05 ww114.75 kcal510
mieso 200g b43 t2.6 ww0 kcal200

b53,05 t3.65 ww114.75 kcal 710

TRENING

IV
ryz 150g b10.05 t1.05 ww114.75 kcal510
mieso 200g b43 t2.6 ww0 kcal200

b53,05 t3.65 ww114.75 kcal 710

V
mieso 200g b43 t2.6 ww0 kcal200
Oliwa z oliwek 20g b0 t19.92 ww0 kcal177,8

b43 t22.56 ww0 kcal377.8

VI
twarog 200g 200g b42 t2,4 w4,4 kcal208
Oliwa z oliwek 10g b0 t9.96 ww0 kcal88.9

b42 t12.36 w4,4 kcal296.9

b:261,3 t80.08 ww472.3 kcal3510.5

odp. masz w drugim temacie