baris
Özel Üye
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
- 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
--skinless-derisi soyulmuş