1g proteina=4 calorii

1g carbo=4 calorii

1g fat=9 calorii

LOW CARB DAY ->marti, miercuri, sambata

1415 calorii,50 C, 180P, 55F

->Spate+Biceps

->Umeri+Triceps

->Brate+HIIT

MODERATE CARB DAY-> luni, vineri

1650 calorii, 100C, 200P, 50F

->Picioare

->Cardio+Abs

HIGH CARB DAY->joi+cheat day

1910 calorii, 260C, 150P, 30F

->Picioare

->Cardio+Abs

->HIIT

1. Omleta (2 oua)- 100g/ 1C / 13P / 7F (120 cal)

2. Ovaz- 40g/ 23.5C / 5.4P / 3F (141 cal)
3. Banana- 60g/ 12C / 0.6P / 0F (50 cal)
4. Mar verde- 120g/ 18C / 0.4P / 0F (50 cal)
5. Avocado- 30g/ 2.6C / 0.6P / 4.4F (48 cal)
6. Somon afumat (2 felii)- 30-40g/ 0C / 7P / 3F (60-70 cal)
7. Cotlet haiducesc- 40g/ 0.4C /8.5P / 1F (43 cal)
8. Sunca pui Sisi- 40g/ 0.8C / 6.4P / 1F (32 cal)
9. Cascaval (lidl)- felie/ 0C / 4.6P / 5.2F (66 cal)
10. Branza (capra)- 50g/ 0C / 9.5P / 12.5F (151 cal)
11. Paine alba (2-3 felii)- 60g/ 31C / 5P / 2F (165 cal)
12. Piept de pui- 100g/ 0C / 24P/ 2.5F (119 cal)
13. Chiftele (curcan)- 100g/ 2C / 12.5P / 6F (114 cal)
14. Chiftele (pui)- 100g/ 2.3C / 33P / 4F (182 cal)
15. Macrou- 100g/ 0C / 28P / 9F (200 cal)
16. Ton (conserva)- 100g/ 0C / 29P / 1F (124 cal)
17. Spanac- 100g/ 4.5C / 3.5P / 4F (70 cal)
18. Tarta cu spanac- 100g/ 22.5C / 12P /27.5F (385 cal)
19. Tarta dovlecel- 100g/ 3C / 13P / 8.6F (138 cal)
20. Pastai- 100g/ 8C / 2P / 0F (37 cal)
21. Linte- 100g/ 10C / 5P / 1F (69 cal)
22. Mazare- 100g/ 14C / 5.4P / 0.4F (92 cal)
23. Orez (cu legume)- 100g/ 14C / 2P / 3F (80 cal)
24. Piure- 100g/ 17C / 2P / 4Fl8 (133 cal)
25. Cartofi dulci la cuptor- 100g/ 20C / 1.6P / 0F (86 cal)
26. Amestec Mexican- 100g/ 7C / 2.5P / 0.4F (50 cal)
27. Legume la cuptor- 100g/ 10.4C / 2.3P / 1.4F (63 cal)
28. Rosie- 100g/ 4C / 1P / 0.2F (18 cal)
29. Castravete- 100g/ 3.6C / 0.7P / 1F (15 cal)
30. Salata verde- 100g/ 3.3C / 1.2P / 0.3F (17 cal)
31. Dovlecel- 100g/ 4C / 1.2P/ 0.2F (18 cal)
32. Ceapa- 100g/ 9C / 1P / 0.1F (40 cal)
33. Ceapa verde- 100g/ 7C / 2P / 0.2F (32 cal)
34. Paste cu ton- 150g/ 18.4C / 6.5P / 7.4F (173 cal)
35. Supa de pui- 200g/ 8C / 8P / 8F (60 cal)
36. Supa crema (legume)- 200g/ 15C / 2.4P / 4F (102 cal)
37. Supa crema (linte)- 200g/ 20C / 6P / 0F (112 cal)
38. Supa crema (broccoli)- 200g/ 12.5C / 3P / 8F (131 cal)
39. Whey (proteina)- 30g/ 2C / 23.5P / 2F (118 cal)
40. Cottage cheese light- 200g/ 5.6C / 22P / 5F (154 cal)
41. Iaurt grecesc Olympus- 150g/ 5.7C / 12P / 3F (98 cal)
42. Iaurt grecesc Zuzu- 150g/ 4C / 12P / 3F (92 cal)
43. Kefir Lidl 1,5 -400g/ 20C / 13P / 8F (204 cal)
44. Tarate psyllium -2g(2 linguri)/ 0.7C / 0.1P / 0F / (4 cal)
45. Iaurt Lidl affine -1 cup/ 10C / 4.9P / 3.6F (130 cal)
46. Crackers Lidl -1 buc/ 5.8C / 1P / 0.6F (36 cal)
47. Ciocolata neagra 75% -20g(2tablete)/ 6.4C / 2P / 8.4F (114 cal)
48. Tortilla Lidl -1 buc/ 32C / 5.8P / 4.3F (196 cal)
49. Humus -40g/ 6.5C / 2P / 4.8F (80 cal)
 50. Pate piper Lidl -30g/ 0.9C / 2.4P / 7.4F (80 cal)
51. Burger Lidl -50g/ 0.1C / 15.6P / 8.5F (139 cal)

LOW CARB DAY

1532 calorii 76C, 171P, 62F

 Omleta (3 oua) + Cascaval (o felie) + Rosie (100g) + Somon (40g) + Avocado (30g)+Crackers
 Macrou(100g) + Spanac(150g)
 Salata cu piept pui (100g legume + 100g ton)
 Whey + lapte; Cottage cheese + banana; Tarta cu dovlecel (100g)

MEDIUL CARB DAY

1837 calorii, 173C, 160P, 59F

 Omleta (3 oua) + 2 sandvisuri: 2 felii cascaval, 50g cotlet + Rosie (100g) + Activia de baut cu fibre
 Chiftele curcan (100g) + Legume (150g)
 Pipet de pui (100g) + Orez (100g)
 Sandvis cu ton si branza (30g+30g)
 Proteina + lapte; Salata de fructe (cate 100g) + iaurt Zuzu

½ kg dovlecel 90 cal, 19,2C, 1F,6P

O ceapa

2 catei usturoi, ½ kg urda vaca, 5 oua, 100g cascaval