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Moj dnevni / tjedni jelovnik
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Matko1991 View Drop Down
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Joined: 25 Rujan 2012
Location: Zagreb
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Points: 2 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Matko1991 Quote  Post ReplyReply Direct Link To This Post Posted: 25 Rujan 2012 at 15:47
cim se probudim 1 tableta Multivitamina, oko 6.15

1. OBROK(6:45):
  • 5 bjelanjaka
  • 1 šalica zobenih
  • 1 šaka badema

2. OBROK (10.00)
  • 1 konzerva tune, 
  • 2 šnjite integralnog kruha, 
  • 1 šaka oraha 
  • 180g jogurta (jedna caša) 0,05% m.m.

3. OBROK(14.00)
  • 200g lososa ili pilecih prsa
  • oko 70g integralne tjestenine
  • 1 šaka oraha
  • 2 caše vode

4. OBROK(18.00) [Post-Workout]
  • 1 banana
  • Proteinski shake
  • 2 tablete BCAA

5. OBROK(19.00)
  • oko 200g pilecih prsa
  • oko 100g kuhane riže
  • 1 šaka oraha

6. OBROK
  • oko 100g posnog sira prije spavanja
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Joined: 12 Kolovoz 2011
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Points: 134 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Ballerina Quote  Post ReplyReply Direct Link To This Post Posted: 21 Kolovoz 2012 at 10:21
Ma nema na cemu :) :) :)
 
D: tuna u salamuri 140g+1šnita raženog+ salata(matovilac+radic+cherry rajcice)
mo: 30g tamne belgijske cokolade od 85% kakaa+ 100g posnog
r: 150g kuhane piletine+ mahunei mrkva varivo (prdinstam na luku i dodam zacine)+ salata (kupus+kratsavci)
mo: pistacije 30g+ jogurt
V: 2 kuhana jaja+ 30g lece+salata
mo: 150g zrnatog
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Joined: 18 Sijecanj 2012
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Points: 184 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Mjauk Quote  Post ReplyReply Direct Link To This Post Posted: 21 Kolovoz 2012 at 00:29
Originally posted by Ballerina Ballerina wrote:

nekad ubacim i 1 mjericu wheya...ali danas sam ovako bez njega. Izmutim prvo 3 bjelanjka i onda dodam zobene i stevije da mi bude slatko i još malo cimeta...i nagusto izlijem u tavu...oko 3min s jedne strane i 3min s druge strane
Hvala puno,probacu sutra ili prekosutra :)
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Joined: 02 Ožujak 2011
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Points: 26 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Shimich Quote  Post ReplyReply Direct Link To This Post Posted: 20 Kolovoz 2012 at 23:26
D: Integralno pecivo, 2 kuhana jaja, 50 grama zrnatog sira.
Trening+Whey 30g+0,5l cokoladnog mlijeka
Rucak: Omlet od 5 jaja sa tikvicama na maslinovom ulju
Medjuobrok: Šaka badema i jogurt
Vecera: 150grama zrnatog sira+50grama salame od purecih prsa




Edited by Shimich - 20 Kolovoz 2012 at 23:29
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Joined: 12 Kolovoz 2011
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Points: 134 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Ballerina Quote  Post ReplyReply Direct Link To This Post Posted: 20 Kolovoz 2012 at 21:56
nekad ubacim i 1 mjericu wheya...ali danas sam ovako bez njega. Izmutim prvo 3 bjelanjka i onda dodam zobene i stevije da mi bude slatko i još malo cimeta...i nagusto izlijem u tavu...oko 3min s jedne strane i 3min s druge strane
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Joined: 18 Sijecanj 2012
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Points: 184 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Mjauk Quote  Post ReplyReply Direct Link To This Post Posted: 20 Kolovoz 2012 at 20:00
Jesi u smjesu palacinki samo to stavila,i kakve su bile? :)
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Joined: 12 Kolovoz 2011
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Points: 134 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Ballerina Quote  Post ReplyReply Direct Link To This Post Posted: 20 Kolovoz 2012 at 15:07
D: palacinke 2 (3bjelanjka+40g zobenih)+ 100g milbone+ kupine
mo: breskva+kruška
r: 30g integralne riže+ 250g špinata+ 1 kuhano jaje+salata
mo: slaoded ( 180g 0,9%mm jogurta+100g zrnatog+stevia+cimet+borovnice)
v: pureca prsa 150g + brokula+cvjetaca+cherry rajcice+ 1 šnita integral.kruha (80g)
mo: 40g brazilskih orasa+ jogurt
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Joined: 12 Kolovoz 2011
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Points: 134 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Ballerina Quote  Post ReplyReply Direct Link To This Post Posted: 19 Kolovoz 2012 at 16:18
D: 30g zobenih+ 20g probavina+ mjerica wheya+ jogurt+ kupine 100g+cimet
mo: ananas 200g+ breskva
r:  piletina 200g+ 300g tikvica+ salata (rajcica, krastavac,kupus)
mo: 1 šaka brazilskih orasa+ 100g zrnatog sira
v: 1 šnita integralnog kruha (80g)+ 100g delux šunke+ 2dl jogurta+ salata
mo: 100g milbone+ 1 žlicica lanenih
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Joined: 12 Kolovoz 2011
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Points: 134 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Ballerina Quote  Post ReplyReply Direct Link To This Post Posted: 18 Kolovoz 2012 at 00:05
d: 80g integralnog kruha+ 100g delux+ 180g jogurta 0,9 % mm+ rajcica
mo: 200g borovnica+ 100g posnog+cimet
r: pastrva 200g+ blitva+ krumpir+ salata od rikule i radica
mo: ribana mrkva+1 kuhano jaje+krastavci+ jogurt
v: tuna u konzervi 140g+mahune na pari 200g+ 50g integralne riže+ paprika crvena 
mo: šaka badema+100g zrnatog 

:)
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Joined: 18 Sijecanj 2012
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Points: 184 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Mjauk Quote  Post ReplyReply Direct Link To This Post Posted: 17 Kolovoz 2012 at 19:12
D:100g zobenih,10g kokosovog brasna,pola banane,2 kockice crne cokolade i kasicica meda
M:20-30g kokica,1 banana,1 jabuka
PWM:100g integralnog hljeba,150g tunjevine,kiseli krastavci 
R:100 g mahuna,1 filet oslica,‚100g integralne tjestenine,2 paradajza
M:Lubenica(300g)
V:Vjerovatno konzerva ribe(sardine ili tunjevine),salata 200g carske mjesavine i 50g kikirikija  :)


Edited by Mjauk - 17 Kolovoz 2012 at 19:15
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Joined: 12 Kolovoz 2011
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Points: 134 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Ballerina Quote  Post ReplyReply Direct Link To This Post Posted: 28 Srpanj 2012 at 09:42
d: 200g posnog+100g jogurta 0,9%mm+30g sušenih marelica+ cimet
mo: 1 šnita integralnog kruha+tofu+rajcica
r: 200g hobotnice+ 100g kuhanog krumpira+ salata
mo: 1 šaka lješnjaka+ 1 jogurt
v: omlet 3 jaja+ salata+ mahune na pari
mo: 200g zrnatog+ 1 žlicica lanenih sjemenki
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Joined: 09 Travanj 2012
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Points: 105 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Demetra Quote  Post ReplyReply Direct Link To This Post Posted: 27 Srpanj 2012 at 18:47
jedem ja zdenku katkad....kad je na akciji il dodje na red....pošto rotiram jedno 3-4 vrste sira pa mi se s vremena na vrijeme svaki zgadi i onda promjenim proizvodjaca...
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Joined: 18 Sijecanj 2012
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Points: 184 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Mjauk Quote  Post ReplyReply Direct Link To This Post Posted: 27 Srpanj 2012 at 18:31
Jede li iko od vas Zdenku posni sir?Pise kao ima 2g masti i 18g proteina ali ga nema ovde u BL kupiti pa mi sestra donosi iz HR.
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Joined: 12 Kolovoz 2011
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Points: 134 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Ballerina Quote  Post ReplyReply Direct Link To This Post Posted: 27 Srpanj 2012 at 10:36
D: 40g zobenih+3bjelanjka (palacinka) + 100g dimceka+ jogurt 180g 0,9%mm+ salata(rajcica i paprika)
Mo: 100g kupina+ 150g posnog
R: 150g piletine+ 30g integ.tjestenine+ miješano povrce (patlidžan+brokula+cvjetaca)
Mo: 30g badema+ 100g zrnatog
V: tuna 100g+ 1 kuhani krumpir+ kratsavac+ cherry rajcice+ 1 žlicica ulja maslinovog
Mo: 1 šaka brazilskih orasa
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Joined: 18 Sijecanj 2012
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Points: 184 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Mjauk Quote  Post ReplyReply Direct Link To This Post Posted: 22 Srpanj 2012 at 20:01
Dorucak:80g zobenih sa 3dcl mlijeka 2 sake malina,pola banane,10ak ljesnjaka i 10ak orasa
Uzina:2 nektarine,malo ljesnjaka i 1 tamna kockica cokolade
Rucak:1 brancin,100g graha i 100g graska i puno zelene salate
Uzina:Integralna lenja pita bez secera,2 komada
Vecera:vjerovatno 5 jaja(2 zumanca)sa sirom i brokulom
Dan odmora pa sam ga maksimalno iskoristio za uzivanje :D


Edited by Mjauk - 22 Srpanj 2012 at 20:06
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Joined: 19 Veljaca 2012
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Points: 46 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Roulette Quote  Post ReplyReply Direct Link To This Post Posted: 16 Srpanj 2012 at 16:05
Originally posted by Mladamamauformi Mladamamauformi wrote:

jedno pitanje, kad zobene mjesate sa whey-om onda zobene prvo skuhate ili ne?


Ja ih ne kuham, nego ih samo malo zalijem vrucom vodom, koliko god mogu upiti Smile i onda dodajem druge stvari tipa bananu, posni itd.
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