PONEDELJAK ETVRTAK SUBOTA (nizak unos, oko

2-2.5 gr proteina/kg, 1.5gr u.h./kg)

obrok 1 9h
3 cela jaja, ovsene 70 gr,100 gr zelena paprika, vitm c i gingko
(26 pr, 45 uh,20 m) 500kal
obrok 2 13h
100 gr mesa, ovsene 70 gr,1 merica proteina, 100 gr kupus sa
maslinovim uljem ( 44 pr, 15m) 550 kal
obrok 3 16h
1 merice protein, 50 gr kikirikija,paprika 100 gr (44 pr, 4uh, 27
m) 450 kal
obrok 4 19h
1 merica proteina,50 gr kikirikija,kupus 100 gr (31 gr pr, uh 3,
25 m) 450 kal
obrok 5 post worout
2 merice proteina, 50 gr dekstroza 400 kal

UTORAK PETAK (bez, 2.5-3gr/kg proteina, 0 u.h., sem u

proteinskom ejku posle treninga)
obrok 1 9h
3 cela jaja i 1 belance, 1 merica protein ,100 gr zelena paprika sa
maslinovim uljem, vitm c i gingko (46 pr,8 uh,15 m) 550 kal
obrok 2 13h
100 gr mesa, 1 merica proteina,30 gr kikiriki 100 gr kupus sa
maslinovim uljem ( 44 pr, 25 m) 500 kal
obrok 3 16h
1 merice protein, 50 gr kikirikija,paprika 100 gr ( 31pr,17 m)
420 kal
obrok 4 19h
2 merica proteina,30 gr kikirikija,kupus 100 gr (54 pr,uh 3,25 m)
440 kal
obrok 5 post worout
2 merice proteina, 50 gr dekstroza 400 kal (46 pr, 50 uh)

SREDA NEDELJA (visok unos, 1.5-2gr/kg proteina,

3gr/kg u.h.)

obrok 1 9h
2 belanca 1 celo jaja,100 gr ovsene,100 gr zelena paprika, vitm c
i gingko, VOCE (30 pr,60uh,20 m) 550 kal
obrok 2 13h
100 gr mesa, 100 gr ovsene,100 gr kupus, VOCE( 32 pr, 60,10
m) 500 kal
obrok 3 16h
1 merice protein, ovsene 100 gr,paprika 100 gr, VOCE( 31pr,60
uh) 500 kal
obrok 4 19h
1 merica proteina,50 gr kikiriki, kupus 100 gr (30 pr,25m) 500
kal
obrok 5 post worout
2 merice proteina, 50 gr kikiriki 500 kal (46 pr, 4 uh 25 m)

1.OBROK--2 cela jaja+6 belanaca

2.OBROK-- 60g whey proteina+4 capsule OMEGA 3

ribljeg ulja ili 2 male kasike maslinovog ulja
3.OBROK-- 300g belog mesa+ zelena salata+50 g oraha
ili badema ili lesnika
4. OBROK-- 60g whey proteina+6 capsule OMEGA 3
ribljeg ulja
5. OBROK-- 300-350g belog mesa+ zelena salata+50 g
lesnika
6.OBROK-- ako neko bas ne moze da izdrzi ona uzeti 2
cela kuvana jajeta
SUBOTA
1.OBROK 4 cela jaja+5 belanaca
2.OBROK-- 60gr whey proteina+6 capsule OMEGA 3
ribljeg ulja
3.OBROK-- 350gr belog mesa + 75g RIZE!! + salata
4. OBROK-- 60gr whey proteina+6 capsule OMEGA 3
ribljeg ulja ili 2 male kasike maslinovg ulja
5. OBROK-- 300gr belog mesa+75g RIZA!! +50 g oraha
6.OBROK-- ukoliko se oseca potreba...2 cela kuvana
jajeta
NEDELJA
1.OBROK 3 cela jaja 6-7 belanaca
2.OBROK-- 60g whey proteina+ 2 kasike maslinovg ulja
3.OBROK 250gr belog mesa +250-300g KROMPIRA
+50gr lesnika
4. OBROK- 60gr wheja+2 kasike maslinvog ulja
5. OBROK-- 250g mesa+75g riza +50 gr lesnika
6.OBROK-- kao i gore
Standard

9h
100 gr ovsene,merica protein,salata,kasika maslinovo ulje
35 p, uh 70, 15 m 550 cal
13 h
100 gr ovsene,150 gr riba,salata,kasika maslinovo ulje
42 p, uh 70, 15 m 550 cal
16h
100 gr ovsene, merica protein, 20 gr kikiriki
36 p, 70 uh, 15 gr m 550 cal
19h
merica protein,70 gr kikiriki
postworkout
2 merice protein 50 gr dekstroza

9h

100 gr ovsene,merica protein,salata,kasika maslinovo ulje

35 p, uh 70, 15 m 550 cal
13 h
100 gr ovsene,merica protein,salata,kasika maslinovo ulje
42 p, uh 70, 15 m 550 cal
16h
merica protein, 100 gr kikiriki
19h
2 merice protein, 60 gr kikiriki
22 h
merica protein, 100 gr kikiriki