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<body lang=PL style='tab-interval:35.4pt'>
<div class=Section1>
<p class=MsoNormal>Witam,
Oto moja dieta na masę do oceny. Moja waga: 67kg, wzrost: 182cm, staż
treningowy: ok. 3 lat z przerwami.</p>
<p class=MsoNormal><o:p> </o:p></p>
<table class=MsoTableGrid border=0 cellspacing=0 cellpadding=0
style='border-collapse:collapse;mso-yfti-tbllook:480;mso-padding-alt:0cm 5.4pt 0cm 5.4pt'>
<tr style='mso-yfti-irow:0;mso-yfti-firstrow:yes'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><span class=GramE>7.00</span></p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal>Płatki owsiane (70g)</p>
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<tr style='mso-yfti-irow:1'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
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<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal>Mleko 2% (250ml)</p>
</td>
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<tr style='mso-yfti-irow:2'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal>Ser twarogowy półtłusty (80g)</p>
</td>
</tr>
<tr style='mso-yfti-irow:3'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal>Banan</p>
</td>
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<tr style='mso-yfti-irow:4'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
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<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><b style='mso-bidi-font-weight:normal'>B: 33g; T: 14g; W: 81g;<o:p></o:p></b></p>
</td>
</tr>
<tr style='mso-yfti-irow:5'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
</tr>
<tr style='mso-yfti-irow:6'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal>10.00</p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal>Chleb żytni pełnoziarnisty (100g)</p>
</td>
</tr>
<tr style='mso-yfti-irow:7'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal>Szynka z piersi kurczaka (50g)</p>
</td>
</tr>
<tr style='mso-yfti-irow:8'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal>Jogurt pitny (330ml)</p>
</td>
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<tr style='mso-yfti-irow:9'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
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<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><b style='mso-bidi-font-weight:normal'>B: 30g; T: 9g; W: 88g;</b></p>
</td>
</tr>
<tr style='mso-yfti-irow:10'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
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<tr style='mso-yfti-irow:11'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal>13.00</p>
</td>
<td width=497 valign=bottom style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><span style='font-size:10.0pt;font-family:Verdana;
mso-bidi-font-family:Arial;mso-bidi-font-weight:bold'>Chleb żytni
pełnoziarnisty (30g)<o:p></o:p></span></p>
</td>
</tr>
<tr style='mso-yfti-irow:12'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
<td width=497 valign=bottom style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><span style='font-size:10.0pt;font-family:Verdana;
mso-bidi-font-family:Arial;mso-bidi-font-weight:bold'>Szynka z piersi kurczaka
(20g)<o:p></o:p></span></p>
</td>
</tr>
<tr style='mso-yfti-irow:13'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal>Odżywka Olimp <span class=GramE>Super</span> <span
class=SpellE>Whey</span> <span class=SpellE>Gainer</span> 4000 (80g)<o:p></o:p></p>
</td>
</tr>
<tr style='mso-yfti-irow:14'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal>Mleko 2% (150ml)<o:p></o:p></p>
</td>
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<tr style='mso-yfti-irow:15'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><b style='mso-bidi-font-weight:normal'>B: 35g; T: 9g; W: 71g;</b><o:p></o:p></p>
</td>
</tr>
<tr style='mso-yfti-irow:16'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
</tr>
<tr style='mso-yfti-irow:17'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal>16.00</p>
</td>
<td width=497 valign=bottom style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><span style='font-size:10.0pt;font-family:Verdana;
mso-bidi-font-family:Arial;mso-bidi-font-weight:bold'>Ryż biały (100g)<o:p></o:p></span></p>
</td>
</tr>
<tr style='mso-yfti-irow:18'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
<td width=497 valign=bottom style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><span style='font-size:10.0pt;font-family:Verdana;
mso-bidi-font-family:Arial;mso-bidi-font-weight:bold'>Kotlet z kurczaka (smażony
panierowany) (100g)<o:p></o:p></span></p>
</td>
</tr>
<tr style='mso-yfti-irow:19'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal>Jakieś warzywa </p>
</td>
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<tr style='mso-yfti-irow:20'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><b style='mso-bidi-font-weight:normal'>B: 26g; T: 16g; W: 84g;</b></p>
</td>
</tr>
<tr style='mso-yfti-irow:21'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
</tr>
<tr style='mso-yfti-irow:22'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal>18.00</p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal>TRENING</p>
</td>
</tr>
<tr style='mso-yfti-irow:23'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
</tr>
<tr style='mso-yfti-irow:24'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal>19.00</p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal>Odżywka Olimp <span class=GramE>Super</span> <span
class=SpellE>Whey</span> <span class=SpellE>Gainer</span> 4000 (50g)<o:p></o:p></p>
</td>
</tr>
<tr style='mso-yfti-irow:25'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal>Mleko 0,5% (150ml)<o:p></o:p></p>
</td>
</tr>
<tr style='mso-yfti-irow:26'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><b style='mso-bidi-font-weight:normal'>B: 20g; T: 4g; W: 38g;</b></p>
</td>
</tr>
<tr style='mso-yfti-irow:27'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
</tr>
<tr style='mso-yfti-irow:28'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal>19.40</p>
</td>
<td width=497 valign=bottom style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><span style='font-size:10.0pt;font-family:Verdana;
mso-bidi-font-family:Arial;mso-bidi-font-weight:bold'>Kasza <span
class=SpellE>kus-kus</span> (70g)<o:p></o:p></span></p>
</td>
</tr>
<tr style='mso-yfti-irow:29'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
<td width=497 valign=bottom style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><span style='font-size:10.0pt;font-family:Verdana;
mso-bidi-font-family:Arial;mso-bidi-font-weight:bold'>Kukurydza konserwowa
(100g)<o:p></o:p></span></p>
</td>
</tr>
<tr style='mso-yfti-irow:30'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
<td width=497 valign=bottom style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><span style='font-size:10.0pt;font-family:Verdana;
mso-bidi-font-family:Arial;mso-bidi-font-weight:bold'>Tuńczyk w wodzie (120g)<o:p></o:p></span></p>
</td>
</tr>
<tr style='mso-yfti-irow:31'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><b style='mso-bidi-font-weight:normal'>B: 37g; T: 3g; W: 74g;</b></p>
</td>
</tr>
<tr style='mso-yfti-irow:32'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
</tr>
<tr style='mso-yfti-irow:33'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal>22.00</p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal>Odżywka Olimp System Protein 80 (50g)</p>
</td>
</tr>
<tr style='mso-yfti-irow:34'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal>Mleko 0,5% (120ml)</p>
</td>
</tr>
<tr style='mso-yfti-irow:35'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><b style='mso-bidi-font-weight:normal'>B: 44g; T: 3g; W: 11g;</b></p>
</td>
</tr>
<tr style='mso-yfti-irow:36'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><o:p> </o:p></p>
</td>
</tr>
<tr style='mso-yfti-irow:37;mso-yfti-lastrow:yes'>
<td width=79 valign=top style='width:59.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><b style='mso-bidi-font-weight:normal'><u>RAZEM:<o:p></o:p></u></b></p>
</td>
<td width=497 valign=top style='width:372.5pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal><b style='mso-bidi-font-weight:normal'><u>B: 241g; T:67g;
W: 494g; (ok. 3500 <span class=GramE>kcal)</span><o:p></o:p></u></b></p>
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<p class=MsoNormal><o:p> </o:p></p>
<p class=MsoNormal>W dni bez treningu wszystko wygląda podobnie (posiłek z 19.00
<span class=GramE>przechodzi</span> na 18.00, <span class=GramE>w</span> ilości
70g (zamiast 50))</p>
<p class=MsoNormal><o:p> </o:p></p>
<p class=MsoNormal>Pytania:</p>
<ol style='margin-top:0cm' start=1 type=1>
<li class=MsoNormal style='mso-list:l0 level1 lfo1;tab-stops:list 36.0pt'>Ogólna
ocena i uwagi.</li>
<li class=MsoNormal style='mso-list:l0 level1 lfo1;tab-stops:list 36.0pt'>Czy
nie za dużo <span class=GramE>białka</span></li>
<li class=MsoNormal style='mso-list:l0 level1 lfo1;tab-stops:list 36.0pt'>Czy
po treningu nie lepiej byłoby zastąpić <span class=SpellE>Gainera</span> odżywką
typu <span class=SpellE>Carbo</span>?</li>
</ol>
<p class=MsoNormal><o:p> </o:p></p>
<p class=MsoNormal>Z góry dziękuje za odpowiedzi i rady. Pozdrawiam.</p>
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