Sabah 7.30
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1 Yumurta Sarısı 3Yumurta Beyazı 200 kcal 25gr protein 4gr yağ
Sebze
Yulaf 80gr 300 kcal 8gr protein 7gr yağ 50 gr kh
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Öğlen 12.00
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Tavuk 150 gr 300 kcal 25gr protein 4 gr yağ
Kahverengi Pirinç yada Patates 70 gr 270 kcal 7 gr protein 1gr yağ 65gr kh
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Antremana Doğru 16.00 - 17.00
**********************************************************************************
Tavuk-Et 150gr 300 kcal 25gr protein 4 gr yağ
Makarna,Kahverengi Pirinç 320 kcal 7 gr protein 1gr yağ 65gr kh
Sebze
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Antreman sonrası 19.00 - 19.30
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Protein tozu 40 gr 700 kcal 46 gr protein 90 gr kh
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Akşam 20.30
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Tavuk-Et 150gr 300 kcal 25gr protein 4 gr yağ
Sebze
Badem
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Yatarken 12.00 - 12.30
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Süt 250 gr 15 gr protein
Badem
2500 2600 kcal 160 180 protein 260 karbonhidrat gibi bi değer geliyo amacım kas kütlesi artışı
yaş 17 kilo 79 yorum bekliyorum supplement olarak bulk a yararlı ne eklenir yardımcı olursanız sevinirim
**********************************************************************************
1 Yumurta Sarısı 3Yumurta Beyazı 200 kcal 25gr protein 4gr yağ
Sebze
Yulaf 80gr 300 kcal 8gr protein 7gr yağ 50 gr kh
**********************************************************************************
Öğlen 12.00
**********************************************************************************
Tavuk 150 gr 300 kcal 25gr protein 4 gr yağ
Kahverengi Pirinç yada Patates 70 gr 270 kcal 7 gr protein 1gr yağ 65gr kh
**********************************************************************************
Antremana Doğru 16.00 - 17.00
**********************************************************************************
Tavuk-Et 150gr 300 kcal 25gr protein 4 gr yağ
Makarna,Kahverengi Pirinç 320 kcal 7 gr protein 1gr yağ 65gr kh
Sebze
**********************************************************************************
Antreman sonrası 19.00 - 19.30
**********************************************************************************
Protein tozu 40 gr 700 kcal 46 gr protein 90 gr kh
**********************************************************************************
Akşam 20.30
**********************************************************************************
Tavuk-Et 150gr 300 kcal 25gr protein 4 gr yağ
Sebze
Badem
**********************************************************************************
Yatarken 12.00 - 12.30
**********************************************************************************
Süt 250 gr 15 gr protein
Badem
2500 2600 kcal 160 180 protein 260 karbonhidrat gibi bi değer geliyo amacım kas kütlesi artışı
yaş 17 kilo 79 yorum bekliyorum supplement olarak bulk a yararlı ne eklenir yardımcı olursanız sevinirim
