Całkowite dzienne zapotrzebowanie k

Całkowite dzienne zapotrzebowanie kaloryczne – 3900 kcal

Założona ilość dziennego dostarczania kalorii - 3200 kcal

Dzienne spożycie poszczególnych składników odżywczych na kilogram masy ciała:

Białka – 2,1 g – 800 kcal

Tłuszcze – 2,8 g – 2240 kcal

Węglowodany – łącznie około 30g dziennie (dostarczysz je z warzyw)

Posiłek 1 Białko Tłuszcz Węglowodany

3 całe jaja kurze 24 15

Boczek wędzony 70g 9 26

Warzywa 100-150g

Suma 33 41



Posiłek 2 Białko Tłuszcz Węglowodany

Kielbasa wiejska 140g 24 42

2 białka jaj 8 - -

Warzywa 100-150g

Suma 32 42

Posiłek 3 Białko Tłuszcz Węglowodany

Karkówka 180g 30 41

Warzywa 100-150g

Suma 30 41

Posiłek 4 Białko Tłuszcz Węglowodany

Wieprz mielony łopatka 200g 32 42

Warzywa 100-150g - -

Suma 32 42

Posiłek 5 Białko Tłuszcz Węglowodany

Wolowina mielona 20%tl. 150g 30 30

Żółtko jaja kurzego 4 5 -

Warzywa 100-150g

Suma 34 35

Posiłek 6 Białko Tłuszcz Węglowodany

Ser feta tlusty 200g 34 36

Warzywa 100-150g -

Suma 34 36

Posiłek Potreningowy Białko Tłuszcz Węglowodany

Aminokwasy 10g 10

Suma 10

Spożycie wody: 3 – 4 litry dziennie plus około litra na godzinę podczas treningu.

Warzywa których jeść nie powinieneś ze względu na dużą ilość węglowodanów: fasola,

kukurydza, ziemniaki, groch, marchew, burak

Sposób przyrządzania posiłków: pieczenie, grillowanie, smażenie na suchej patelni bądź na

tłuszczu w spray’u

Results (English) 1:

The total daily caloric-3900 kcalEstablished the amount of the daily supply of calories-3200 kcalDaily intake of specific nutrients per kilogram of body weight:Protein – 2.1 g-800 kcalFats-2.8 g-2240 kcalCarbohydrates-a total of around 30 g a day (you provide them with vegetables)Meal 1 Protein Fat Carbohydrate3 whole eggs 24 15Smoked bacon 70 g 9 26Vegetables 100-150 gThe sum of the 33 41Meal 2 Protein Fat CarbohydrateKielbasa rural 140 24 422 egg whites 8--Vegetables 100-150 gSum of 32 423 meal Protein Fat CarbohydratePork 180 g 30 41Vegetables 100-150 gThe sum of 30 41Meal 4 Protein Fat CarbohydrateGround hog blade 200 g 32 42Vegetables 100-150 g--Sum of 32 42Meal 5 Protein Fat CarbohydrateGround beef 20% tl. 150 g 30 30Egg yolk 4 5-Vegetables 100-150 gThe sum of 34 35Meal 6 Protein Fat CarbohydrateFeta cheese fat 200 g 34 36Vegetables 100-150 g-The sum of 34 36Post-exercise Carbohydrate Fat Protein MealAmino acids 10 g 10The sum of 10Water consumption: 3-4 litres per day plus about a litre per hour during exercise.Vegetables that you should not eat because of the large amount of carbohydrates: beans,corn, potatoes, peas, carrots, beetWay of cooking: baking, grilling, frying on a dry skillet or ongrease spray

Results (English) 2:

Total daily caloric intake - 3900 kcal

Founded number of daily supply of calories - 3,200 calories

daily intake of individual nutrients per kilogram of body weight:

Protein - 2.1 g - 800 kcal

Fat - 2.8 g - 2,240 kcal

Carbohydrates - a total of about 30g per day ( deliver them from the vegetables)

meal 1 protein fat Carbohydrates

3 ​​whole eggs 24 15

smoked 70g 9 26

vegetables 100-150g

Total 33 41



meal 2 protein fat Carbohydrate

Sausage rural 140g 24 42

2 egg whites 8 - -

vegetables 100-150g

Total 32 42

meal 3 protein fat Carbohydrates

Pork 180g 30 41

Vegetable 100-150g

Total 30 41

meal 4 protein Carbohydrate fat

Pig powder scoop 200g 32 42

Vegetable 100-150g - -

Total 32 42

meal 5 protein fat Carbohydrate

Beef, ground 20% tl. 150g 30 30

Hen's egg yolk 4 5 -

Vegetables 100-150g

Total 34 35

Meal 6 Protein Fat Carbohydrates

Feta cheese 200g Tlusty 34 36

Vegetable 100-150g -

Total 34 36

meal post-workout Protein Fat Carbohydrates

Amino acids 10g 10

Total 10

Water consumption: 3 - 4 liters per day plus about a liter per hour during training.

Vegetables which eat you should not because of the large amount of carbohydrates: beans,

corn, potatoes, peas, carrots, beets

way of cooking: baking, grilling, frying a dry frying pan or on a

fat spray

Results (English) 3:

total daily calorie needs, 3900 kcalfounded the daily supply calories - 3200 kcaldaily intake of various nutrients per kilogram body weight:protein, 2.1 g, 800 kcalfats, 2,8 g, 240 kcalcarbohydrates, including about 30g per day (you can deliver them with vegetables)protein fat carbohydrate meal 13 whole hen eggs 24 15smoked bacon 70g 9 26vegetables 100 - 150 gthe sum of 33 41protein fat carbohydrate meal 2sausage rural 140g 24 422 egg whites - 8 -vegetables 100 - 150 gthe sum of 32 423 protein fat carbohydrate mealback 180g 30 41vegetables 100 - 150 gthe sum of 30 41meal 4 protein, fat, carbohydratesa ground blade 200g 32 42vegetables 100 - 150 g - -the sum of 32 42protein fat carbohydrate meal 5minced beef in 20% tl. 150 g 30 30yolk egg 4 5 -vegetables 100 - 150 gthe sum of 34 356 protein fat carbohydrate mealfeta cheese fat 200g 34 36vegetables 100 - 150 g -the sum of 34 36potreningowy protein fat carbohydrate mealamino acids 10g 10the sum of 10water consumption: 3 to 4 liters per day, plus approximately litres per hour during training.you shouldn"t eat vegetables which due to the large amount of carbohydrates: beans,maize, potatoes, peas, carrots, beetmethod of preparing meals, baking, grilling, frying pan or drygrease spray