John13 Posted December 5, 2015 Report Share Posted December 5, 2015 repas 1 7h30100g Avoine en poudre Myprotein ( 8.5 - 70 - 8 )5 blanc oeuf ( 25 – 2 - 0,5 )2 oeuf entier ( 12 – 1 – 12 ) 2 tranches pain complet ( 7 - 34 - 6 = 230 )TOTAL 52 – 106 – 26 = 866 caloriesrepas 2 10h30 30g de wheyrepas 3 12h30 13h30 250 g blanc de poulet ( 52 – 3 – 3,5 )150 g de pate ( 18 – 36 – 3 )150g de brocolis ( 6 – 4 – 1 = 45 )100g fromage blanc 0% ( 7.5 - 4.5 - 0 = 50 )TOTAL 83 – 47 – 7 = 583 caloriesrepas 4 16h303 galettes riz complet ( 1.5 - 21 - 1 = 100 )2 tranches pain complet ( 7 - 34 - 6 = 230 )1 banane ( 1.5 - 30 - 0.5 = 120 )100g thon ( 25 – 0 – 0,5 )50 g Avoine en poudre Myprotein ( 4 - 35 - 4 )TOTAL 39 – 120 – 12 = 672 caloriesavant training 30g de whey + 30g malto + 3g creatinependant training 60g malto + 30g bcaaapres training 30g de whey + 30g malto + 3g creatineREPAS 5 21h30250 g blanc de poulet ( 42 - 2.5 - 3 = 200 )100g de riz ( 9 – 70 – 1 = 350 )150g haricots vert ( 3,5 – 10 – 0 )5 blanc oeuf ( 25 – 2 - 0,5 )2 oeuf entier ( 12 – 1 – 12 )100g fromage blanc 0% ( 7,5 – 4,5 – 0 = 50 )TOTAL 99 – 89 – 16 = 896 caloriesTOTAL CALORIS JOURNALIERProteines : 273 gGlucides : 362gLipides : 55 gCalories : 3035 caloriesCOMPLEMENT ALIMENTAIRESMARQUE / MYPROTEINWHEY / 90G ( 10h30 , avant , apres entrainement ) MALTO / 60G ( autour de l'entrainement ) BCAA / 30G ( pedant entrainement ) OMEGA 3 ( matin midi soir ) COURSES SEMAINES JOHN1370 OEUFS28 OEUFS BIO28 TRANCHES PAIN DE MIE BLE COMPLET4 KG BLANC DE POULET1 KG SPAGHETTI 700G RIZ BASMATI1 KG BROCOLIS FRAIS14 POT DE 100G FROMAGE BLANC 0%20 GALETTES DE RIZ BLE COMPLET1 KG HARICOT VERT SURGELE700G DE THON7 BANANES Link to comment Share on other sites More sharing options...
Maxime1988 Posted December 5, 2015 Report Share Posted December 5, 2015 repas 1 7h30100g Avoine en poudre Myprotein ( 8.5 - 70 - 8 )5 blanc oeuf ( 25 – 2 - 0,5 )2 oeuf entier ( 12 – 1 – 12 )2 tranches pain complet ( 7 - 34 - 6 = 230 )TOTAL 52 – 106 – 26 = 866 caloriesrepas 2 10h3030g de whey whey en collation ? pas de lipides ?repas 3 12h30 13h30250 g blanc de poulet ( 52 – 3 – 3,5 )150 g de pate ( 18 – 36 – 3 )150g de brocolis ( 6 – 4 – 1 = 45 )100g fromage blanc 0% ( 7.5 - 4.5 - 0 = 50 )TOTAL 83 – 47 – 7 = 583 calories Lipides ?repas 4 16h303 galettes riz complet ( 1.5 - 21 - 1 = 100 )2 tranches pain complet ( 7 - 34 - 6 = 230 )1 banane ( 1.5 - 30 - 0.5 = 120 )100g thon ( 25 – 0 – 0,5 )50 g Avoine en poudre Myprotein ( 4 - 35 - 4 )TOTAL 39 – 120 – 12 = 672 caloriesavant training 30g de whey + 30g malto + 3g creatine Prot lentes et glucides ig bas pendant training 60g malto + 30g bcaa 30 gr de bcaa inutile dosage trop haut ( la hausse maximal est de 30 minutes pour arriver dans le sang ! et avec un effort sa met un bon 45 minutes . Donc go le peptopro ou peptides de bcaa , ou bcaa avant et pendant le training ).apres training 30g de whey + 30g malto + 3g creatineREPAS 5 21h30250 g blanc de poulet ( 42 - 2.5 - 3 = 200 )100g de riz ( 9 – 70 – 1 = 350 )150g haricots vert ( 3,5 – 10 – 0 )5 blanc oeuf ( 25 – 2 - 0,5 )2 oeuf entier ( 12 – 1 – 12 )100g fromage blanc 0% ( 7,5 – 4,5 – 0 = 50 )TOTAL 99 – 89 – 16 = 896 caloriesTOTAL CALORIS JOURNALIERProteines : 273 gGlucides : 362gLipides : 55 gCalories : 3035 caloriesCOMPLEMENT ALIMENTAIRESMARQUE / MYPROTEINWHEY / 90G ( 10h30 , avant , apres entrainement )MALTO / 60G ( autour de l'entrainement )BCAA / 30G ( pedant entrainement )OMEGA 3 ( matin midi soir )COURSES SEMAINES JOHN1370 OEUFS28 OEUFS BIO28 TRANCHES PAIN DE MIE BLE COMPLET4 KG BLANC DE POULET1 KG SPAGHETTI700G RIZ BASMATI1 KG BROCOLIS FRAIS14 POT DE 100G FROMAGE BLANC 0%20 GALETTES DE RIZ BLE COMPLET1 KG HARICOT VERT SURGELE700G DE THON7 BANANES Link to comment Share on other sites More sharing options...
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