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Autor Tema: Jelovnik pro bodibildera  (Pročitano 2065 puta)

Van mreže Mladen

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Jelovnik pro bodibildera
« poslato: Maj 02, 2006, 07:34:20 posle podne »
Evo kako izgledaju ishrana i suplementacija Gustava Badella, koga zanima...

8AM: 1st meal:
60 grams of protein, 60 grams of carbs, 15- 20 grams of fat
12 egg whites plus 2 whole eggs, 1 cup (dry) of oatmeal, nonfat yoghurt or cottage cheese
1 tablespoon of Udo’s choice oil, Multi vitamin, B complex, 1000 mg Calcium, EFA’s , 1500mg Glucosamine/ 1200mg chondriotine (for joints), 1000 mg Vitamin C,

9:30AM: 2nd meal 50 grams of mixed (slow) protein casein-egg white-whey, 10-20 grams of Glutamine, 5 grams of Creatine,

10:30AM TRAINING (big body part)
During the training – I drink “workout drink” that is made from 20 grams of BCAA, 10 grams of Glutamine, 30 grams of Vitargo (or other high molecular weight glucose polymer) and 3 grams of Creatine.

12 noon HALF of the postworkout drink (60 grams of Vitargo, 30 g of whey isolate, 10 g Glutamine, 3 g creatine)

12:20 PM another HALF of the postworkout drink ( SAME)

1 PM: 3rd meal 50 grams of lean protein (chicken, turkey, egg whites or lean fish) plus 75 grams of starchy complex carbohydrates (rice, potato, yam, pasta…)

3PM: 4th meal 50 grams of mixed (slow) protein (like meal replacement or protein shake with low carbs) 1 tablespoon of Udo’s Choice oil, 1000 mg Vitamin C, 400 IU Vitamin E

4: 45 PM 5th meal 50 grams of protein (chicken, fish, lean steak, turkey…) and only fibrous carbs like steamed vegetables ( or salad. With salad 1 tablespoon of extra virgin olive oil and one tablespoon of Balsamic vinegar

6 PM TRAINING (small body part)

7:15 PM HALF of the postworkout drink (60 g Vitargo, 30 g Whey, 10g Glutamine, 3 g Creatine)

7: 35 PM HALF of the postworkout drink ( SAME)

8:15 PM 6th meal 50 grams of protein ( chicken or turkey), 50 grams of starchy carbs ( potato, rice,
pasta, yam, oatmeal…)

10 PM 7th meal 50 grams of protein (lean steak) with green salad and Balsamic Vinegar only

12 midnight 8th meal "slow protein" shake with 50 grams of protein and NO carbs plus one tablespoon of Udo's choice oil and 1000 mg Vitamin C, 4 capsules of ZMA