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
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
