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Moj dnevni / tjedni jelovnik

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Post Options Post Options   Thanks (0) Thanks(0)   Quote avangarde Quote  Post ReplyReply Direct Link To This Post Posted: 16 Listopad 2012 at 20:22
D: zobene (30g)+whey (20g)+orasi (5g)+mlijeko 1,5mm (180g)
Pwm- mjerica wheya+ pola banane (50g)
R: jecmena kaša (50g) s kozicama i pršutom+ mješana salata
MO: 2 wasa krekera s malomasnim namazom i tunom u salamuri
V: omlet od 1 jaja, 2 bjelanjka i pecene paprike+ dimcek 40g+senfa 1 žlicica
Pred spavanje- jogurt + brazilski orah (cca 15g)

jelovnik cca 1500kcal

Edited by avangarde - 21 Listopad 2012 at 22:50
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Scarpetta Quote  Post ReplyReply Direct Link To This Post Posted: 16 Listopad 2012 at 20:54
D: zobene (50g) + svježi sir (150g)+ jogurt 0.9 mm (150ml) + 1 žlica brusnica + zeleni caj
R: pileca prsa (2 komada velicine dlana) + restani krompir
M: 100g svježeg sira + 2 male kruške
trening
Pwm: mjerica wheja + banana
V: Ramstek (1 komad cca velicine dlan i pol) + karfiol i brokula kuhani na pari + cikla
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Post Options Post Options   Thanks (0) Thanks(0)   Quote davor23 Quote  Post ReplyReply Direct Link To This Post Posted: 18 Listopad 2012 at 10:38
jucer:
D: 100g zobenih+banana+whey
M: 3 jaja+200g graha
R1: 150g junetine+500g krumpira s blitvom+1 jaje
R2: 150g junetine+300g krumpira s blitvom
M: 50g integralnog kruha + whey
trening 8 do 10:30
V: 100g integralnog kruha+100g purece sunke+3 kisela krastavca
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Ballerina Quote  Post ReplyReply Direct Link To This Post Posted: 18 Listopad 2012 at 21:00
uuu frajer je opasno krenio ;)  :*


d:  50g zobenih+100g posnog+cimet+mlijeko
mo:  jabuka+jogurt
r: 200g cvjetace kuhane+150g puretine+40g integ riže+salata
mo: 1šnita integ kruha 100g+tuna u salamuri 100g+rajcica
v: omlet 3 jaja+salata
mo: kupine 200g+jogurt 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote avangarde Quote  Post ReplyReply Direct Link To This Post Posted: 18 Listopad 2012 at 21:01
D: zobene (30g)+ whey cookies(20g)+ ljesnjaci (10g)+ mlijeko 1.5 (180g)
MO: 2 wasa krekera, 30 g delux šunke, namaz malomasni (15g)
R: som peceni (130g), leca (190g), zelena salata
MO: bijelo grožde u posnom siru s komadicima brazilskog oraha+ malo stevije
V: omlet s paprikom, pileca prsa na zaru, tikvice na zaru+ rajcica salata
pred spavanje- jogurt s konopljinim proteinom (3 žlicice)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote davor23 Quote  Post ReplyReply Direct Link To This Post Posted: 19 Listopad 2012 at 00:09
Originally posted by Ballerina Ballerina wrote:

uuu frajer je opasno krenio ;)  :*
d:  50g zobenih+100g posnog+cimet+mlijeko
mo:  jabuka+jogurt
r: 200g cvjetace kuhane+150g puretine+40g integ riže+salata
mo: 1šnita integ kruha 100g+tuna u salamuri 100g+rajcica
v: omlet 3 jaja+salata
mo: kupine 200g+jogurt 


Jaci nego ikad :D
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jelava Quote  Post ReplyReply Direct Link To This Post Posted: 19 Listopad 2012 at 14:40

7:00 

- jedan iscjedjeni limun

7:30

- zobene pahuljice (30g) s mlijekom 0.5% m.m.

ili

3-4 jaja (jedan žutanjak) + caša nemasnog mlijeka

- omega 3 i vitamini i minerali

14:00 

meso 250 g (piletina,puretina,junetina...) + zelena salata s maslinovim uljem

ili 

zelenjava 

ili 

riba 

+ omega 3 

14:30 - 15:30-16:00 TRENING U TERETANI (PONEDJELJAK , SRIJEDA , PETAK)

16:00 WHEY 30g pomješan S DESKTROZOM 

17:30-19:30 TRENING

19:30 pwm - 30 g wheya pomješanog s groždjanim šecerom

20:30 

meso 250 g

ili

kuhani bjelanci 3-4

ili 

tuna u konzervi s kuhanim povrcem i maslinovim uljem

+ omega 3

21:00-23:00 Opet trening

23:00 30 g wheya pomješanog s dekstrozom + 0.9 % mm tekuci jogurt


00:00 spavanje


* trening u 21:00 vecinom imam 2-3 x tjedno nemam sad svaki dan

SUBOTA UTAKMICA ne baš svaku subotu ali kada nema utakmice odradim jedan trening i popijem iza njega whey 30 g i drzim se ove prehrane 

NEDJELJA UTAKMICA 100 %


Da li bi vi nešto korigirali ? Mjenjali ?


VISINA  : 201 cm

TEŽINA : 103 kg

CILJ : IZGUBITI MASNE NASLAGE I DOBITI MIŠICNU MASU 




Edited by jelava - 19 Listopad 2012 at 14:43
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Post Options Post Options   Thanks (0) Thanks(0)   Quote diinnoo Quote  Post ReplyReply Direct Link To This Post Posted: 19 Listopad 2012 at 22:01
d: 50 grama zobenih + 1 kuhano jaje 400 kcal
mo1:sendvic sa pil. prsima u ovitku i jabuka 200 kcal
r:tuna iz konzerve(bez ulja) + salata 400 kcal
TRENING
mo2:30 g wheya + banana 200 kcal
v:150 g pil. prsa + 250 grama kuhanog krompira 600 kcal

ukupno 1800 kcal - na definiciji


Edited by diinnoo - 19 Listopad 2012 at 22:06
Onoga trena kada pocneš razmišljati što ceš uraditi ako izgubiš, vec si izgubio.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Mjauk Quote  Post ReplyReply Direct Link To This Post Posted: 19 Listopad 2012 at 23:08
Nisu ti bas tacne kalorijske vrijednosti obroka bar ja mislim,recimo dorucak ima manje sigurno 50-100kcal ako je ovako kako pise :)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote avangarde Quote  Post ReplyReply Direct Link To This Post Posted: 21 Listopad 2012 at 20:30
D: palacinke od 1 cijelog jajeta, 2 bjelanjka, wheya (okus cookies) + 100 g bobicastog voca pomjesanog s posnimi cimetom kao fil
Mo: jabuka naribana u 1 jogurt
Trening
PWM- whey+ dekstroza
Trening
PWM- whey+ pola banane
R: peceni som+ jecmena kasa sa kiselim kupusom+ salata od rajcice i paprike
Mo: smootie od povrca i posnog sira
V: tuna u salamuri, povrce razno, gauda od 16%mm
pred spavanje- zrnati sir + 10 g badema
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Gym_girl Quote  Post ReplyReply Direct Link To This Post Posted: 22 Listopad 2012 at 08:31
eto i mene tu nakon 100 godina Smile


1) 1 cijelo jaje + 2 bjelanjka + 100-tinjak g dimceka + 120 g raženog, kockica crne cokolade
2) 250 g posnog + 20-ak g lanenih
3) vjerojatno ce bit tortille s piletinom i možda koja palacinkica il tako nešto (ruckic s frendicom)
4) 150-200g oslica + integ. tost + neko povrce/salata


Edited by Gym_girl - 22 Listopad 2012 at 08:33
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Post Options Post Options   Thanks (0) Thanks(0)   Quote matto Quote  Post ReplyReply Direct Link To This Post Posted: 23 Listopad 2012 at 10:25
moj jelovnik!! prakticiram ga nekih 2-3 tjedna, prije toga nisam uopce doruckovao!
jeo sam kasno i nezdravo, ali se bavim nogometom pa mi se to nije vidlo na kilazi! zelim promijeniti neke navike, jesti zdravo i normalno dalje hodati u teretanu!malo povecati mišicnu masu i dobro izdefinirati! na nekih 88-89 kg

DORUCAK (oko pol 7)
1 mjerica wheya+ 100 gr zobenih pahulja (+200 ml 0,9 mm mlijeko), ili neki jogurt ili corn flakes ili musli

GABLEC NA POSLU (oko 10)
-neki sendvic sa purecom salamom, ili pilecom plus jogurt
- ili sendvic s piletinom (normalno razeni kruh ili integralni)
- ili nesto toplo tipa riza+piletina
- ili tunjevina s jogurtom ( obozavam jogurte :)) )
MO oko (13)
banana ili naranca ili kiwi ili badem i cak zna jogurt kad ga ujutro ne jedem
RUCAK (KAD DOdjEM S POSLA OKO POL 4)
kaj mama skuha
svašta od graha do zelja, špinata, piletine, puretine, govedine, kelja..znaci jedem sve
izbjegavam: svinjetinu, masnu hranu, junk food!!
MO (oko 18)
neko voce ili srdela ili tuna ili badem ili kikiriki (5-10 kom)
PWM (oko 20)
1 mjerica wheya plus 40 gr. dekstroze
PRIJE SPAVANJA
znam uzet isto neko voce, oraste plodove ili jogurt neki

pitanja!
znaci jogurte i mlijeko obozavam , da li smijem tolko mlijeka ili jogurta popiti tokom dana? oko 2-3 obicna vecinom light i oko 0,5 litre do 1 litre isto light mlijeka??
treniram 3-4 puta tjedno teretana, i 2 puta tjedno nogomet, cak i znam svaka 2 tjedna plivati!!
puno citam istrazujem, procital sam dosta knjiga...zanimaju me vaši dojmovi o mojem planu prehrane i treninga

hvala!!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote davor23 Quote  Post ReplyReply Direct Link To This Post Posted: 23 Listopad 2012 at 12:38
Jucer:
D: 3 jaja+100g razenog kruha+pomidor+mandarina
Trening
PWM: whey+dekstroza
M: 50g zobenih+whey
R:  600g kremenadli+500g kuhanog krumpira+300g blitve
M: 150g razenog kruha+200g purecih prsa u ovitku+50g ementalera+krastavci
V:  200g posnog sira+whey+30g kikiriki
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Post Options Post Options   Thanks (0) Thanks(0)   Quote avangarde Quote  Post ReplyReply Direct Link To This Post Posted: 23 Listopad 2012 at 12:40
Originally posted by davor23 davor23 wrote:

Jucer:D: 3 jaja+100g razenog kruha+pomidor+mandarinaTreningPWM: whey+dekstrozaM: 50g zobenih+wheyR:  600g kremenadli+500g kuhanog krumpira+300g blitveM: 150g razenog kruha+200g purecih prsa u ovitku+50g ementalera+krastavciV:  200g posnog sira+whey+30g kikiriki

600g kremenadli+500g kuhanog krumpira+300g blitve

svidja mi se
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Post Options Post Options   Thanks (0) Thanks(0)   Quote davor23 Quote  Post ReplyReply Direct Link To This Post Posted: 23 Listopad 2012 at 12:51
Originally posted by avangarde avangarde wrote:

Originally posted by davor23 davor23 wrote:

Jucer:D: 3 jaja+100g razenog kruha+pomidor+mandarinaTreningPWM: whey+dekstrozaM: 50g zobenih+wheyR:  600g kremenadli+500g kuhanog krumpira+300g blitveM: 150g razenog kruha+200g purecih prsa u ovitku+50g ementalera+krastavciV:  200g posnog sira+whey+30g kikiriki

600g kremenadli+500g kuhanog krumpira+300g blitve

svidja mi se


uff.. i onda sam njurgao mami da mi je premalo mesa napravila :DD
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Post Options Post Options   Thanks (0) Thanks(0)   Quote avangarde Quote  Post ReplyReply Direct Link To This Post Posted: 23 Listopad 2012 at 12:53
[/QUOTE]uff.. i onda sam njurgao mami da mi je premalo mesa napravila :DD[/QUOTE]

cuje ima se, MOŽE se samo peglaj
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