Piątek - DT
Wojtek's Daily Meals - 02-05-2016
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Śniadanie - 8:00
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Totals
Protein: 55.10
Carbs: 22.58
Fat: 48.75
Calories: 778.73
Żółtko Jaja Kurzego
Serving Size: 68.00 Grams
Total Calories: 219.64
Protein: 10.54
Carbs: 0.20
Total Fat: 19.18
Białko Jaja Kurzego
Serving Size: 206.00 gram
Total Calories: 103.00
Protein: 22.45
Carbs: 1.44
Total Fat: 0.00
100%
Scitec Whey Protein Professional
Serving Size: 15.00 Gram
Total Calories: 55.65
Protein: 10.95
Carbs: 0.70
Total Fat: 1.01
Coconut Oil
Serving Size: 4.00 Grams
Total Calories: 35.71
Protein: 0.00
Carbs: 0.00
Total Fat: 4.00
Truskawki Mrożone
Serving Size: 103.00 gram
Total Calories: 31.93
Protein: 0.82
Carbs: 5.66
Total Fat: 0.41
Wiórki Kokosowe
Serving Size: 10.00 gr
Total Calories: 69.80
Protein: 0.71
Carbs: 1.20
Total Fat: 6.70
Maliny Mrożone
Serving Size: 51.00 gram
Total Calories: 21.93
Protein: 0.66
Carbs: 2.70
Total Fat: 0.20
Jagody Czarne
Serving Size: 50.00 gram
Total Calories: 25.50
Protein: 0.40
Carbs: 4.50
Total Fat: 0.30
Len Mielony Odtłuszczony
Serving Size: 11.00 gr
Total Calories: 34.21
Protein: 3.52
Carbs: 0.77
Total Fat: 0.99
Śmietana 12%
Serving Size: 68.00 gr
Total Calories: 93.16
Protein: 2.04
Carbs: 2.31
Total Fat: 8.16
Migdały
Serving Size: 15.00 gr
Total Calories: 88.20
Protein: 3.00
Carbs: 3.07
Total Fat: 7.80
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Post Workout - 19:00
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Totals
Protein: 58.34
Carbs: 68.66
Fat: 15.53
Calories: 588.22
Protein Bar, Coconut Cashew
Serving Size: 1.00 bar
Total Calories: 190.00
Protein: 20.00
Carbs: 25.00
Total Fat: 6.00
100% Scitec Whey Protein Professional
Serving Size: 42.00 Gram
Total Calories: 155.82
Protein: 30.66
Carbs: 1.97
Total Fat: 2.81
Mleko Łaciate 3,2%
Serving Size: 197.00 ml
Total Calories: 118.20
Protein: 6.30
Carbs: 9.26
Total Fat: 6.30
Banan
Serving Size: 138.00 gr
Total Calories: 124.20
Protein: 1.38
Carbs: 32.43
Total Fat: 0.41
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Obiad - 20:00
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Totals
Protein: 72.04
Carbs: 101.65
Fat: 16.93
Calories: 875.67
Wołowina Ligawa
Serving Size: 220.00 gr
Total Calories: 277.20
Protein: 48.84
Carbs: 0.00
Total Fat: 5.06
Oliwa Z Oliwek
Serving Size: 6.00 ml
Total Calories: 49.68
Protein: 0.00
Carbs: 0.00
Total Fat: 5.52
Koncentrat Pomidorowy 30%
Serving Size: 50.00 gr
Total Calories: 48.50
Protein: 2.80
Carbs: 6.95
Total Fat: 0.75
Makaron Spaghetti ai Cereali
Serving Size: 100.00 gr
Total Calories: 349.00
Protein: 8.50
Carbs: 72.00
Total Fat: 1.50
Kalafior
Serving Size: 185.00 gr
Total Calories: 44.40
Protein: 4.44
Carbs: 9.25
Total Fat: 0.37
Brokuły
Serving Size: 95.00 gr
Total Calories: 27.55
Protein: 2.85
Carbs: 4.94
Total Fat: 0.38
Parmezan
Serving Size: 10.00 gr
Total Calories: 45.90
Protein: 4.15
Carbs: 0.00
Total Fat: 3.20
Mandarynka
Serving Size: 76.00 gr
Total Calories: 33.44
Protein: 0.46
Carbs: 8.51
Total Fat: 0.15
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Snack - 21:00
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Totals
Protein: 5.50
Carbs: 52.72
Fat: 2.49
Calories: 269.08
Wafle Ryżowe Naturalne
Serving Size: 40.00 gr
Total Calories: 149.60
Protein: 3.40
Carbs: 29.32
Total Fat: 1.32
Chocapic Vit. D
Serving Size: 18.00 gr
Total Calories: 69.66
Protein: 1.73
Carbs: 13.25
Total Fat: 0.79
Mus 100% Jabłko-Banan
Serving Size: 94.00 gr
Total Calories: 49.82
Protein: 0.38
Carbs: 10.15
Total Fat: 0.38
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Kolacja - 22:00
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Totals
Protein: 22.87
Carbs: 104.09
Fat: 15.81
Calories: 663.78
Kasza Jaglana
Serving Size: 100.00 gr
Total Calories: 357.00
Protein: 14.00
Carbs: 66.00
Total Fat: 2.50
Mango
Serving Size: 62.00 gr
Total Calories: 40.30
Protein: 0.31
Carbs: 10.54
Total Fat: 0.19
Melon Galia
Serving Size: 134.00 gr
Total Calories: 30.82
Protein: 0.83
Carbs: 7.48
Total Fat: 0.27
Truskawki Mrożone
Serving Size: 72.00 gram
Total Calories: 22.32
Protein: 0.58
Carbs: 3.96
Total Fat: 0.29
Śmietana 12%
Serving Size: 50.00 gr
Total Calories: 68.50
Protein: 1.50
Carbs: 1.70
Total Fat: 6.00
Czekolada Gorzka 70%
Serving Size: 16.00 gr
Total Calories: 87.04
Protein: 1.33
Carbs: 5.44
Total Fat: 6.24
Wafle Ryżowe Naturalne
Serving Size: 10.00 gr
Total Calories: 37.40
Protein: 0.85
Carbs: 7.33
Total Fat: 0.33
Jogurt Typu Greckiego 0%
Serving Size: 40.00 gr
Total Calories: 20.40
Protein: 3.48
Carbs: 1.64
Total Fat: 0.00
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Daily Totals
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Protein: 213.86
Carbs: 349.70
Fat: 99.51
Calories: 3175.48
Fiber: 60,35
Trening:
No niestety plecy bolą.
Inny rodzaj bolu, inne umiejscowienie.
Jakbym jakas nowa kontuzje miał :(
Ale trening poszedł i to całkiem fajny:
High Pull - 4x8-10
Żołnierskie - 4x8-10
Odwodzenie ramion z linka wyciągu - 4x10
Wznosy ramion w leżeniu przodem na ławce + - 4-10
Unoszenie sztangi przed siebie + unoszenie ramion - 4x10
Wykroki chodzone - 4x10
Prostowanie na mszynie - 4x10
Uginanie na maszynie - 4x8-10
Potem troche gimnastyki i podciąganie na drążku.
Na poniedziałek jestem umówiony z jakimś magikiem od pleców.