Waga: 82 kg
Cel: Masa
Trening: 4x w tyg trening siłowy (split) + 3x w tyg aeroby
Dieta:
1.
Mleko 250 [8B / 9T / 11W] [160kcal]
Płatki 100 [11B / 7T / 63W] [360kcal]
2.
Twaróg 125 [20B / 12T / 4W] [190kcal]
Makaron 100 [10B / 3T / 75W] [380kcal]
Jog Nat 100 [4B / 2T / 6W] [60kcal]
3.
Banan 300 [60W] [300kcal]
Białko [35B]
4.
Ryż 100 [7B / 1T / 75W] [350kcal]
Kurak 150 [31B / 1T / 0W] [150kcal]
5.
Jajka 4szt. [30B / 20T / 20W] [360kcal]
Chleb żytni 100 [6B / 2T / 50W] [200kcal]
6.
Twaróg 125 [20B / 12T / 4W] [190kcal]
Makaron 100 [10B / 3T / 75W] [380kcal]
Jog Nat 100 [4B / 2T / 6W] [60kcal]
B-200
T-80
W-450
Kcal-4100