Plan prehrane i treninga za ostvarenje cilja. |
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Soldier112 
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Joined: 01 Lipanj 2016 Status: Offline Points: 1 |
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 Topic: Plan prehrane i treninga za ostvarenje cilja.Posted: 18 Lipanj 2016 at 15:03 |
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Lijep pozdrav ljudi :)
Imam 17 godina i odlučio sam se ozbiljno posvetiti treningu i složio sam plan prehrane. Cilj mi je izgubiti masnoću i očuvati mišiće (ili povećati) Idem ujutro na trčanje oko 5:30 (baš se istrošim) Onda dok nemam nastave idem ujutro u teretanu oko 9-10 h A kada imam nastave idem oko 5 popodne 81 kg 181 cm You need 3,174 Calories/day to maintain your weight. You need 2,174 Calories/day to lose 1 kg per week. Obroci 1. 0.25 l mlijeka + pahuljice - 12.5 g proteina (298kcal) 2. 0.25 l mlijeka - 8.5 g proteina (98kcal) 3. sardine i 4 jaja(2 žumanjka) - 50 g proteina (240+385 kcal) 4. 40 g whey-a 5. sardine i 4 jaja(1 žumanjak) - 50 g proteina (240+385 kcal) 6. 0.25 l mlijeka - 8.5 g proteina (98kcal) 1750 kcal 165.5g proteina A trening mi je klasičan Dan1. Prsa i biceps Dan2. Leđa i triceps Dan3. Noge i ramena onda opet ispočetka i nedjeljom odmor i punjenje.. Ako ima netko da kaže valja li ovo i eventualno da ispravi greške bio bih zahvalan :)
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