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Moj dnevni / tjedni jelovnik

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Viden/a u gymu
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Joined: 12 Kolovoz 2011
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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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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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Mjauk View Drop Down
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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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Ballerina View Drop Down
Viden/a u gymu
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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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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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Mjauk View Drop Down
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Joined: 18 Sijecanj 2012
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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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Ballerina View Drop Down
Viden/a u gymu
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Joined: 12 Kolovoz 2011
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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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Matko1991 View Drop Down
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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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Mjauk View Drop Down
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Joined: 18 Sijecanj 2012
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Mjauk Quote  Post ReplyReply Direct Link To This Post Posted: 25 Rujan 2012 at 18:31
Ja kao laik bi povecao ovaj posni na kraju dana na 200-250g i ovaj prvi obrok bi trebao jesti odma kad se probudis :)
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avangarde View Drop Down
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Joined: 31 Svibanj 2012
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Post Options Post Options   Thanks (0) Thanks(0)   Quote avangarde Quote  Post ReplyReply Direct Link To This Post Posted: 26 Rujan 2012 at 15:24
Ajd da se i ja prikljucim..

Dorucak -1 cijelo jaje, 2 bjelanjka, 45g zobenih, 5g proteina delight od cokolade, 40g malina - palacinke od prva 4 sastojka i prije preklapanja palacinke napunim malinama (cca 325 kcal)
Meduobrok- "sendvic" od 2 wasa krekera s 40 g kuhane šunke s 2%masti, sir s 12g masti u listicima, 30 g paprike (cca 160 kcal)
Rucak - tuna u salamuri (75g), leca kuhana (150g), paprika pecena (85g) na 1 žlici kokosovog, zelena salata (70g) s 1 žlicom lanenog ulja, 2 wasa krekera (cca 360 kcal)
Medjuobrok - jogurt s malinama (cca 150 kcal)
Vecera - (još nije, al imam plan :) brokula i dimljeni losos s chillyem (cca 350 kcal)
Pred spavanje- cottage sir i 3 žlicice proteina konoplje
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Gym_girl View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Gym_girl Quote  Post ReplyReply Direct Link To This Post Posted: 26 Rujan 2012 at 15:29
Originally posted by Mjauk Mjauk wrote:

.... i ovaj prvi obrok bi trebao jesti odma kad se probudis :)


Zašto? Smile


Edited by Gym_girl - 26 Rujan 2012 at 15:29
"To lead the orchestra, you have to turn your back on the crowd."

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Mjauk View Drop Down
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Joined: 18 Sijecanj 2012
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Mjauk Quote  Post ReplyReply Direct Link To This Post Posted: 26 Rujan 2012 at 15:46
Kontam da tijelu treba sto prije hrana poslje spavanja :D (ispravi me ako grijesim,jer sam rad da to ispravim)
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Joined: 12 Svibanj 2011
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Zvonimir Brle Quote  Post ReplyReply Direct Link To This Post Posted: 26 Rujan 2012 at 18:18
Imate li prijedlog šta da ujutro jedem uz zobene osim whey-a i jaja ?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Slavonka23 Quote  Post ReplyReply Direct Link To This Post Posted: 26 Rujan 2012 at 18:32
ja uzmem 250g posnog, mrvicu vode, zobene i neko voce u to Big smile
"Prihvati onog tko te voli, pomozi onome kome to treba, oprosti onome tko te povrijedio i zboravi onog tko te napustio.."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Mjauk Quote  Post ReplyReply Direct Link To This Post Posted: 26 Rujan 2012 at 18:36
Meni zobene vise lice na vocnu salatu(za svinje :D),jedna jabuka,pola banane,saka brusnica,saku orasa,kokosovo brasno,kuvanih jaja... :D
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Gym_girl Quote  Post ReplyReply Direct Link To This Post Posted: 27 Rujan 2012 at 10:09
Originally posted by Mjauk Mjauk wrote:

Kontam da tijelu treba sto prije hrana poslje spavanja :D (ispravi me ako grijesim,jer sam rad da to ispravim)


Big smile Da mišici ne propadaju, ne? Wink

Hehe, ma ok, i ja sam nekad forsala taj dorucak odmah cim sam oci otvorila (ok, više zato što sam bila gladna ko vuk :)). Doduše i sad vikendom jedem odmah i isto bih jela da sam doma, ali po tjednu se dižem u 5h, a jedem tek sat i po kasnije. I sve je sasvim ok Wink
"To lead the orchestra, you have to turn your back on the crowd."

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