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Moj dnevni / tjedni jelovnik
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davor23 View Drop Down
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Joined: 12 Svibanj 2009
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Points: 7174 		Post Options Post Options   Thanks (0) Thanks(0)   Quote davor23 Quote  Post ReplyReply Direct Link To This Post Posted: 23 Listopad 2012 at 12:58
Originally posted by avangarde avangarde wrote:

uff.. i onda sam njurgao mami da mi je premalo mesa napravila :DD[/QUOTE]

cuje ima se, MOŽE se samo peglaj [/QUOTE]

haha... pa ono.. rekla mi je: idi radi pa si kupi jos mesa.. hahahah
I believe whatever doesn't kill you, simply makes you ... stranger
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Joined: 23 Listopad 2012
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Points: 8 		Post Options Post Options   Thanks (0) Thanks(0)   Quote tona844 Quote  Post ReplyReply Direct Link To This Post Posted: 25 Listopad 2012 at 11:23
Originally posted by Gym_girl Gym_girl wrote:

Originally posted by Maratonac Maratonac wrote:

Ne bavim se BB-om pa je možda u tome stvar, no cine mi se jelovnici malo jednolicnima. Evo recimo moj današnji meni:

1. Jabuka
kraci anaerobni trening (30 min)
2. Pola šnite fitness kruha, 70g zobenih
3. 150g nezacinjene salate od piletine, paprike, mrvicu krumpira, buce, cherry rajcica, mrkve, jaja i bjelanjaka (sam ju radim)
4. 150g nezacinjene salate od piletine, paprike, mrvicu krumpira, buce, cherry rajcica, mrkve, jaja i bjelanjaka, pola šnite fitness kruha
5. Žlica meda i nekoliko graham krekera
dugi aerobni trening
6. 30g wheya, banana
7. Par badema i oraha
8. Posni sir, malo nezacinjene zelene salate, cherry rajcice i tuna



1. Može i bolje al ajd, nakon ostalog ovo je još i najmanji problem Big smile
2. Di su proteini? Cemu i kruh i zobene?
5. Zašto med i krekeri prije aerobnog, koja ti je onda funkcija aerobnog ako si zakljucao masti? :)
6. Cemu banana nakon aerobnog?
7. Nakon koliko su ti ovi orašasti, odnosno koliko nakon zadnjeg obroka?
8. U koliko sati ti je ovaj zadnji obrok?

Koji ti je cilj uopce Maratonac?

sad mene zanima.... zašto NE banana nakon aerobnog? meni trenerica cak savjetuje da je to dobro... i moram priznat da su rezultati poprilicno vidljivi...
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davor23 View Drop Down
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Joined: 12 Svibanj 2009
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Points: 7174 		Post Options Post Options   Thanks (0) Thanks(0)   Quote davor23 Quote  Post ReplyReply Direct Link To This Post Posted: 25 Listopad 2012 at 20:34
Banana moze nakon anaerobnog treninga.. Ali nakon aerobnog su dovoljni proteini..
I believe whatever doesn't kill you, simply makes you ... stranger
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avangarde View Drop Down
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Joined: 31 Svibanj 2012
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Points: 4028 		Post Options Post Options   Thanks (0) Thanks(0)   Quote avangarde Quote  Post ReplyReply Direct Link To This Post Posted: 26 Listopad 2012 at 10:06
D 1 cijelo jaje, 1bjelanjak, snita integralnog, 60g piletine prsa, paprika, 20g ajvara
Mo- 150ml malomasnog coko mlijeka, par oraha i 30g mladog sira
R- 200g lece , 100g purecih snicli, zelena salata i rajcica cherry
MO (PreWM) jabuka+ 15g wheya
trening-heavy lifting
PWM - 30g wheya+ banana
V- mjesavina povrca, 30g integralne rize+ som peceni(130g)
pred spavanje- jogurt s bademina (10g)
jelovnik cca 1500kcal

Edited by avangarde - 26 Listopad 2012 at 10:08
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dalila View Drop Down
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Joined: 15 Srpanj 2007
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Points: 4399 		Post Options Post Options   Thanks (0) Thanks(0)   Quote dalila Quote  Post ReplyReply Direct Link To This Post Posted: 26 Listopad 2012 at 10:55
ajde kad ste se raspisali ;)
dorucak: 200g zrnatog, 80g integralnog kruha
m.o. 3 jaja, pomidori
trening(reformer)
200g svinjskog karea, mahune
insanity
zelena salata, klice, tuna
200g poosnog, pola vrhnja, povrce
oko 1600kcal

Ovako malo UH ima jer sam jucer imala punjenje i imam feeling da mi ni ovolliko hrane ne treba :D
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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: 29 Listopad 2012 at 18:21
Dorucak:4 jaja(3 zumanca),100g zobenih,1jabuka i pola banane
M:2 sendvica sa tunjevinom u crnoj kifli,2dcl jogurta 1%masti
M2:150g sira posnog,saka badema,4 mandarine
Rucak:250g piletine,100g integralnih makarona,malo kecapa i tanjir supe pilece
M3:2 mandarine
Vecera:200g posnog sira,brokule 
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avangarde View Drop Down
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Joined: 31 Svibanj 2012
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Points: 4028 		Post Options Post Options   Thanks (0) Thanks(0)   Quote avangarde Quote  Post ReplyReply Direct Link To This Post Posted: 29 Listopad 2012 at 19:19
D: zobene s coko.mlijekom 1,3%mm, whey karamena 20g, orasi 10g
teretana
PWM: universalov gain mass
R: kelj 200g, pureci šnicli 150g, kupus salata sa žlicicom maslinovog, 60 g raženog kruha
MO: zrnati s bobicastim vocem 50g i brazilskim orahom (10g)
V: tuna u salamuri, brokula (70g), rajcica
pred spavanje- jogurt 0,9mm

Edited by avangarde - 29 Listopad 2012 at 19:22
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avangarde View Drop Down
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Joined: 31 Svibanj 2012
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Points: 4028 		Post Options Post Options   Thanks (0) Thanks(0)   Quote avangarde Quote  Post ReplyReply Direct Link To This Post Posted: 19 Studeni 2012 at 17:27
D: zobene 20g, 100 g bijelog groždja, 20g wheya okus karamela, orasi 5g, mlijeko o,5% 180g, omege 2 kapsule
trening
PWM: whey 30g, banana 45 g
MO: 2 wasa krekrera, 40g purece delux sunke, 20g sira gauda (12%mm)
R: špinat na lešo 200g, cvjetaca kuhana 100g, 150g soma na žaru, rajcica, ajvar 30 g
V: omlet s povrcem, 50 g baby mrkve, 30g pršuta, 100 g posnog sira
pred spavanje- jogurt + 15 g badema
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medeni View Drop Down
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Joined: 18 Studeni 2012
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Points: 54 		Post Options Post Options   Thanks (0) Thanks(0)   Quote medeni Quote  Post ReplyReply Direct Link To This Post Posted: 19 Studeni 2012 at 20:25
2 kriske domace pite sa krumpirom,casa jogurta i punooo cesnjaka i na kraju 5 tableta jetrenih proteina..
a komad junetine se pece za kasnije dok se 2 mrkvice kuhaju :)
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The Phoenix View Drop Down
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Joined: 31 Svibanj 2010
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Points: 4250 		Post Options Post Options   Thanks (0) Thanks(0)   Quote The Phoenix Quote  Post ReplyReply Direct Link To This Post Posted: 19 Studeni 2012 at 23:01
Originally posted by medeni medeni wrote:

2 kriske domace pite sa krumpirom,casa jogurta i punooo cesnjaka i na kraju 5 tableta jetrenih proteina..
a komad junetine se pece za kasnije dok se 2 mrkvice kuhaju :)


Medo zakaj tak malo jedes? Kakve su ti to tablete jetrenih proteina?
http://www.nikolasfitnesslab.com/
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avangarde View Drop Down
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Joined: 31 Svibanj 2012
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Points: 4028 		Post Options Post Options   Thanks (0) Thanks(0)   Quote avangarde Quote  Post ReplyReply Direct Link To This Post Posted: 19 Studeni 2012 at 23:46
Originally posted by The Phoenix The Phoenix wrote:


Originally posted by medeni medeni wrote:

2 kriske domace pite sa krumpirom,casa jogurta i punooo cesnjaka i na kraju 5 tableta jetrenih proteina..
a komad junetine se pece za kasnije dok se 2 mrkvice kuhaju :)
Medo zakaj tak malo jedes? Kakve su ti to tablete jetrenih proteina?


ma zeki se, kak bi imao ovoliku šapu da jede ko pticica
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medeni View Drop Down
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Joined: 18 Studeni 2012
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Points: 54 		Post Options Post Options   Thanks (0) Thanks(0)   Quote medeni Quote  Post ReplyReply Direct Link To This Post Posted: 20 Studeni 2012 at 09:07
malo?? pa 2-3 kriske pite sa jogurtom samo da docekam komad junetine znaci u 8 pitu a u 10 komad mesa to nije malo :) jetrene tablete cudo..skupe su ko dama na trgu ali vrijedi..otkad ih pijem ledja mi se ocistila od pristica i zapravo cijelo tijelo..imaju najvise b-vitamina,enzima i jos brdo toga a po jednoj tableti 2 g proteina i da zaboravljam imaju sve esencijalne aminokiseline
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medeni View Drop Down
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Joined: 18 Studeni 2012
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Points: 54 		Post Options Post Options   Thanks (0) Thanks(0)   Quote medeni Quote  Post ReplyReply Direct Link To This Post Posted: 20 Studeni 2012 at 09:07
a sad za dorucak zobene u mlijeku i za sat i pol 8 bjelanjaka 2 ž
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medeni View Drop Down
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Joined: 18 Studeni 2012
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Points: 54 		Post Options Post Options   Thanks (0) Thanks(0)   Quote medeni Quote  Post ReplyReply Direct Link To This Post Posted: 20 Studeni 2012 at 09:12
joj pardon nisam napisao da je pita bila medjuobrok u 20h a junetina za veceru u 22h
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dalila View Drop Down
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Points: 4399 		Post Options Post Options   Thanks (0) Thanks(0)   Quote dalila Quote  Post ReplyReply Direct Link To This Post Posted: 20 Studeni 2012 at 10:11
Kakva je to pita sa jogurtom :D
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The Phoenix View Drop Down
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Points: 4250 		Post Options Post Options   Thanks (0) Thanks(0)   Quote The Phoenix Quote  Post ReplyReply Direct Link To This Post Posted: 20 Studeni 2012 at 10:27
Originally posted by medeni medeni wrote:

malo?? pa 2-3 kriske pite sa jogurtom samo da docekam komad junetine znaci u 8 pitu a u 10 komad mesa to nije malo :) jetrene tablete cudo..skupe su ko dama na trgu ali vrijedi..otkad ih pijem ledja mi se ocistila od pristica i zapravo cijelo tijelo..imaju najvise b-vitamina,enzima i jos brdo toga a po jednoj tableti 2 g proteina i da zaboravljam imaju sve esencijalne aminokiseline


Pa mislio sam da ti je to jelovnik za cijeli dan :) a ne samo od 20-22h :) Valjda si jeo onda i tokom dana :)
Imas kakav link od tih jetrenih tableta, cisto me zanima kaj je to?
http://www.nikolasfitnesslab.com/
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