Хранителен режим за покачване на тегло

Закуска
Варени макарони/спагети 200 гр + Краве Сирене 100 гр + Захар 30 гр

Обяд
Телешко филе печено – 250 гр + Ориз 150 гр + Салата от домати + Пълнозърнест хляб 3 филии

След тренировка
Мед 50 гр + Суроватъчен протеин 30гр

Вечеря
Скумрия 3×165гр консерви в доматен сос +  Варени картофи 400гр + Пълнозърнест хляб 3 филии

Късна вечеря
Извара – 200грама + 3 варени яйца

Общо kcal: 3270kcal
Общо протеин:243грама
*стойностите може да варират според начина на обработка и различните видове хранителни продукти.

Допълнителна информация
Хранителния режим е изготвен за покачване на мускулна маса при мъже ~80кг, варира доста според нивото на натоварване. Ако искате да го използвате, е добре да знаете колко точно kcal ви трябва според нивото на натоварване което правите. Яжте през 2 до 3 часа. Храните се теглят в сурово състояние, избягват се обработки като пържене, трябва да се задушава,пече на тиган или на скара. Течностите трябва да са поне 3 литра. Меда за след тренировка е бърз въглехидрат+суроватъчен протеин с цел по-бързо спиране на катаболитните процеси породени от тренировката.
*Добре е да не използвате еднакви храни, за да сте здрави и да прогресирате сменяйте често конкретните храни с подобни от същата категория, например сменете телешкото филе със пилешко/свинско или скумрията със риба тон или друга риба и тн.

By Admin

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