Çeşitli Beslenme Programları

Konusu 'Beslenme' forumundadır ve baris tarafından 13 Mart 2006 başlatılmıştır.

  1. baris
    Offline

    baris Özel Üye

    Katılım:
    10 Ekim 2005
    Mesajlar:
    624
    Beğenileri:
    535
    Ödül Puanları:
    0
    Meslek:
    üniversite ogr.
    Yer:
    ankara
    6 A.M.
    - Protein shake
    - 6 Eggs (and yolks for fat)
    - 2 Packs oatmeal
    - 1 Banana

    9 A.M.

    - 1 can tuna

    12 P.M.

    - Salad with light dressing
    - Beef or chicken or fish
    3 P.M.

    - Protein shake

    6 P.M.

    - Green veggies
    - Beef or chicken or fish

    9 P.M.

    - Protein shake
    - Cereal
    - Fruit
    - Oatmeal/pasta/rice
    **********************************************
    MEAL 1

    6 eggs (2 yolks)
    1 cup oatmeal
    1 piece fruit
    1 Tbs Flax

    MEAL 2

    6 oz tuna in water
    1 cup rice
    1 cup cooked broccoli
    1 gram Fish-oil

    MEAL 3

    4 oz turkey
    1 med potato

    MEAL 4

    4 oz chicken
    1 Banana

    PRE-WORKOUT 1 scoop PRIMER
    20gmaltodextrin Or
    PRIME+*HS:CRE (5g)

    POST-WORKOUT 1 scoop DRIVER
    20g Dextrose
    1 Tbs Flax Or
    DRIVE+*

    MEAL 7

    6 eggs (1 yolks)
    1 cup Cream of Wheat w/raisins
    1 gram Fish-oil
    TOTALS 160 g Protein


    3,000 Calories
    (190 lbs or 86kg)

    MEAL 1

    8 eggs (2 yolks)
    2 cup Cream of Wheat
    1 piece fruit
    1 Tbs Flax

    MEAL 2

    6 oz tuna in water
    1 cup rice
    1 gram Fish-oil

    MEAL 3

    5 oz chicken
    1 med potato
    1 cup corn

    MEAL 4

    5 oz chicken
    1 Med Potato

    PRE-WORKOUT 1 scoop PRIMER
    20gmaltodextrin Or
    PRIME+*HS:CRE (5g)

    POST-WORKOUT 1 scoop DRIVER
    20g Dextrose
    1 Tbs Flax Or
    DRIVE+*

    MEAL 7

    8 oz halibut
    1 large potato
    Salad
    2g fish-oil
    TOTALS 190 g Protein


    3,500 Calories
    (220 lbs or 100 kg)

    MEAL 1

    9 eggs (2 yolks)
    2 cup Cream of Wheat
    1 piece fruit
    1 Tbs Flax

    MEAL 2

    6 oz tuna in water
    1 cup rice
    2 gram Fish-oil

    MEAL 3

    8 oz lean ground beef
    2 cups pasta
    MEAL 4 7 oz cod fish
    1 large potato
    1 orange

    PRE-WORKOUT 1 scoop PRIMER
    20gmaltodextrin Or
    PRIME+*HS:CRE (5g)

    POST-WORKOUT 1 scoop DRIVER
    20g Dextrose
    1 Tbs Flax Or
    DRIVE+*

    MEAL 7

    7oz chicken
    1 cup corn
    3 slices whole grain bread
    Salad
    2g fish-oil

    TOTALS 220 g Protein
    **********************************************

    building mass

    MEAL ONE

    @ 8:15am
    1 cup orange juice
    1 cup milk
    40 gram whey shake
    ½ cup grits
    multivitamin
    500 mg vitamin C
    400 IU vitamin E


    MEAL TWO

    @ 11:30am
    1.5 cup rice
    1 can tuna
    10 gram whey shake


    MEAL THREE

    @ 3:00pm
    post workout shake
    75-100 grams carbs
    40 grams protein
    5 grams creatine


    MEAL FOUR

    @ 5:00pm
    1.5-2 cups rice
    40-50 grams protein from either chicken or tuna
    500 mg vitamin C
    400 IU vitamin E


    MEAL FIVE

    @ 7:30pm
    1.5 cups rice
    30 grams protein from either chicken or tuna


    MEAL SIX

    @ 9:30pm
    1.5 cups rice
    8-10 oz steak
    salad
    ************************************************
    Meal 1
    684 calories, 23 grams of carbs, 23 grams of fat and 120 grams of protein


    3 1/2 cups of lowfat Cottage Cheese
    1 scoop Whey Protein Powder
    Meal 2
    405 calories, 56 grams of carbs, 11 grams of fat and 24 grams of protein


    1 1/4 cups of 2% Milk
    2 ounces of dried cooked beans
    1 Breakfast bar
    1 cup, spinach, cooked
    Meal 3
    216 calories, 3 grams of carbs, 4 grams of fat and 44 grams of protein


    1 scoop of Whey Protein Powder
    3 ounces of lean baked ham
    3/4 ounce of mozzarella fat free cheese
    1 1/2 cups of low calorie gelatin
    Meal 4
    595 calories, 67 grams of carbs, 18 grams of fat and 44 grams of protein


    6 ounces low fat sausage
    1 1/4 cups of 1% Milk
    2 cups asparagus, cooked, chopped
    1 cup of frozen yogurt, vanilla, soft serve
    Meal 5
    627 calories, 5 grams of carbs, 19 grams of fat and 108 grams of protein


    1 scoop Whey Protein Powder
    7 1/2 ounces of Beef, ey round roast, roasted
    5 whole eggs, boiled, scrambled or poached
    1/2 ounce of dry roasted peanuts
    Meal 6
    534 calories, 68 grams of carbs, 13 grams of fat and 30 grams of protein


    2 cups, skim milk
    1 1/2 Waffles, plain
    1 ounce of turkey sausage
    ***********************************************************************
    Time Meal
    7:30 1 bowl oatmeal porridge w/ no-fat milk
    8 scrambled egg whites, 2 yolks
    1 apple
    Multivitamins, extra antioxidants

    10:00 1 protein bar
    8 oz. orange juice
    500 mg vitamin C

    12:30 2 skinless chicken breasts
    1 cup parboiled rice
    1/2 cup steamed mixed vegetables

    3:30 1 small can of tuna
    1 low-sugar granola bar
    1 banana
    5 grams of BCAAs
    5 grams of creatine
    500 mg vitamin C

    5:00 Workout

    5:45 Post-workout drink (dextrose, protein, creatine, gluatamin)

    6:30 12 oz. lean beef
    1 cup potatoes (boiled, not fried)
    8 oz. no-fat milk

    10:00 Pre-bedtime drink (protein, glutamine)
    500 mg vitamin C
    Night 5 grams of BCAAs
    **********************************************************
    Plan 1.2. Eating On Non-Workout Days
    (athletes with less than 15% body fat)

    Protein
    (grams) Carbs
    (grams) Fat
    (grams) Calories
    1st meal, 7:00 am
    1 serving of Vitargo-CGL mixed in oz. of water - 70 - 270
    30 minutes later:
    4 oz. of oatmeal 12 70 8 400
    12 oz. of skim milk 12 17 1 141
    8 oz. of orange juice - 18 - 80
    1 gelcap of 1-TU - - - -
    Subtotal 24 175 9 891


    2nd meal, 10:30 am
    2 oz. of protein powder (whey, calcium caseinate, egg albumin blend) mixed in 8 oz. of water 45 5 1 215
    Subtotal 45 5 1 215


    3rd meal, 1:00 pm
    2 hamburgers made of 7 oz. ground beef 35 - 28 395
    4 slices of whole wheat bread 12 76 4 384
    2 oz. of tomatoes, lettuce, onions, mustard 1 4 - 20
    1 gelcap of 1-TU
    Subtotal 48 80 32 799


    4th meal 5:00 pm
    cheese/ham sandwich:
    4 slices of medium-fat cheese 28 4 24 346
    2 slices of ham (2 oz.) 14 - 11 158
    2 slices of whole wheat bread 6 38 2 192
    Subtotal 48 42 37 696


    5th meal 10:00 pm
    4 oz. of ground beef 20 - 16 225
    2 slices of medium-fat cheese 14 2 12 173
    3 whole eggs (large) 18 - 15 225
    1 gelcap of 1-TU - - - -
    Subtotal 52 2 43 623
    Total 217 304 122 3224

    Protein
    (grams) Carbs
    (grams) Fat
    (grams) Calories
    1st meal, 7:00 am
    6 oz. of oatmeal 17 106 12 600
    12 oz. of skim milk 12 17 1 141
    1 slice of whole wheat bread with 1 tsp. peanut butter 7 15 9 214
    8 oz. of orange juice - 18 - 80
    1 gelcap of 1-TU - - - -
    Subtotal 36 156 22 1035


    2nd meal, 10:30 am
    2 oz. of protein powder (whey, calcium caseinate, egg albumin blend) mixed in 8 oz. of water 45 5 1 215
    Subtotal 45 5 1 215


    3rd meal, 1:00 pm
    2 hamburgers made of 7 oz. ground beef 35 - 28 395
    4 slices of whole wheat bread 12 76 4 384
    2 oz. of tomatoes, lettuce, onions, mustard 1 4 - 20
    1 gelcap of 1-TU - - - -
    Subtotal 48 80 32 799


    4th meal, 5:00 pm (pre-workout)
    6 oz. of oatmeal 17 106 12 600
    1 oz. of protein powder (same blend as above) 22 2 1 384
    8 oz. of water - - - -
    (mix everything in blender and drink or eat out of bowl)
    Subtotal 39 108 13 707


    5th meal, 7:30 pm (post-workout)
    1 serving of Vitargo-CGL mixed in 20 oz. of water - 70 - 287
    45 minutes later:
    1 Meal Replacement Packet preferably Lean Mass Matrix by Prolab 40 40 8 390
    Subtotal 40 110 8 677


    6th meal, 10:00 pm (sustained protein delivery)
    4 oz. of ground beef 20 - 16 225
    2 slices of cheese (medium-fat) 14 2 12 173
    3 whole eggs (large) 18 - 15 225
    1 gelcap of 1-TU - - - -
    Subtotal 52 2 43 623
    Total 260 463 119 4056
    **********************************************************************

    1 tbs. peanut Butter
    Chicken breast / Fish / Turkey

    Meal 3:
    1 apple or pear
    2 tbs. Peanut Butter
    Chicken breast / Fish / Turkey

    Meal 4:
    2 cups veggies
    1 apple
    Chicken breast / Fish / Turkey

    Meal 5:
    1 apple
    1/2 tbs Flax
    1.5 scoop Whey

    Meal 6:
    1 scoop Casein Whey
    1/2 tbs Flax


    Workout Days:
    2600cals, 70f, 300c, 225 protein



    Meal 1: Pre-Workout
    1 cup oats
    1 banana
    1 tbs. Almond Butter
    1.5 scoop Whey
    Meal 2: Post-Workout
    1 cup blueberries
    1 banana
    1 scoop protein blend Whey

    Meal 3: 30min Later Post-Post-Workout
    1 cup oats
    2 chicken tenderloins
    1/2 tbs Flax

    Meal 4:
    1 cup oats
    2 cups veggies
    1 tbs. Almond Butter
    Chicken breast / Fish / Turkey

    Meal 4:
    1 cup oats
    2 cups veggies
    2 tbs. Almond Butter
    Chicken breast / Fish / Turkey

    Meal 5:
    2 cup veggies
    1/2 tbs Flax
    Chicken breast / Fish / Turkey

    Meal 6:
    1 scoop Casein Whey
    1/2 tbs Flax
    *****************************************************



    burada yazmış olduğum beslenme programları çeşitli amaçlara göre hazırlanmış dietlerdir..basit kelimelerden oluştuğu için türkçeye çevirme gereği duymadım,basit bir ingilizce sözlük ile çok rahat bir şekilde tercüme edebilirsiniz..yinede anlamını bulamadığınız kelimeler olursa ,bu başlık altında sorabilirsiniz..nasıl bir beslenme programı uygulayabilirim,supplementlarımı hangi zamanlarda kullanmalıyım diye çok sayıda soru geliyor.bu yazmış olduğum dietler,vücut geliştirme sporu için düzenlenmiştir,umarım yardımcı olur..ilk başta yazılan beslenme programı yeni başlayanlar ve kilo almak isteyenler için uygulunabilirliği rahat ve kolay bir diettir.arzuya göre dietten protein shake leri,protein ihtiva eden farklı gıdalarla değiştirilebilinir.benim öncelikli tavsiyem ve beğendiğim ilk programdır.



    yazılan ölçüler için sarc4sticin bir yazısından alıntı yapıyorum;bu birimleri ölçüleri baz alarak kendi ölçülerinizi belirleyebilirsiniz.



    YAKLAŞIK ÖLÇÜLER :

    1 Cup 8 oz. 240 ml./gram
    1/2 Cup 4 oz. 120 ml./gram
    1 Çorba Kaşığı 15 ml./gram
    1 Çay Kaşığı 5 ml./gram
    1 Ounce (= oz.) 28 gram
    1 pound 16 oz. 454 gram
    16 Çorba Kaşığı 8 oz. 1 Cup
     
    umutn bunu beğendi.
  2. hsd
    Offline

    hsd Üye

    Katılım:
    28 Şubat 2005
    Mesajlar:
    2.582
    Beğenileri:
    300
    Ödül Puanları:
    93
    ellerine sağlıkta bide türkçeye çeviriver ben hiçbişey anlamadım ecnebi yazısı bilen varsa o ayrı
     
  3. baris
    Offline

    baris Özel Üye

    Katılım:
    10 Ekim 2005
    Mesajlar:
    624
    Beğenileri:
    535
    Ödül Puanları:
    0
    Meslek:
    üniversite ogr.
    Yer:
    ankara
    oatmeal-yulaf ezmesi
    rice-pirinç
    steak-biftek
    beef-sığır eti
    tuna-ton balığı
    light dressing_light mayonez
    grenn veggies-yeşil sebze
    cereal-hububat
    fish oil-balık yağı
    turkey -hindi
    wheat-buğday
    flax_keten tohumu yağı
    pasta-makarna
    grain-tahıl
    cottage chesse-lor peynir
    bean-bezelye
    boilde,poached-haşlama
    peanut-yer fıstığı
    butter-yağ
    chıcken breast-tavuk göğüsü
    almond-badem
    lettuce-salatalık
    mustad-hardal
    onion-soğan
    mixed-karışık
    skinless-derisi soyulmuş
     
  4. hsd
    Offline

    hsd Üye

    Katılım:
    28 Şubat 2005
    Mesajlar:
    2.582
    Beğenileri:
    300
    Ödül Puanları:
    93
    onion-soğan :shock: :eek: --skinless-derisi soyulmuş :eek: :shock:
     

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