repas 1 7h30
100g Avoine en poudre Myprotein ( 8.5 - 70 - 8 )
5 blanc oeuf ( 25 – 2 - 0,5 )
2 oeuf entier ( 12 – 1 – 12 )
2 tranches pain complet ( 7 - 34 - 6 = 230 )
TOTAL 52 – 106 – 26 = 866 calories
repas 2 10h30
30g de whey
repas 3 12h30 13h30
250 g blanc de poulet ( 52 – 3 – 3,5 )
150 g de pate ( 18 – 36 – 3 )
150g de brocolis ( 6 – 4 – 1 = 45 )
100g fromage blanc 0% ( 7.5 - 4.5 - 0 = 50 )
TOTAL 83 – 47 – 7 = 583 calories
repas 4 16h30
3 galettes riz complet ( 1.5 - 21 - 1 = 100 )
2 tranches pain complet ( 7 - 34 - 6 = 230 )
1 banane ( 1.5 - 30 - 0.5 = 120 )
100g thon ( 25 – 0 – 0,5 )
50 g Avoine en poudre Myprotein ( 4 - 35 - 4 )
TOTAL 39 – 120 – 12 = 672 calories
avant training 30g de whey + 30g malto + 3g creatine
pendant training 60g malto + 30g bcaa
apres training 30g de whey + 30g malto + 3g creatine
REPAS 5 21h30
250 g blanc de poulet ( 42 - 2.5 - 3 = 200 )
100g de riz ( 9 – 70 – 1 = 350 )
150g haricots vert ( 3,5 – 10 – 0 )
5 blanc oeuf ( 25 – 2 - 0,5 )
2 oeuf entier ( 12 – 1 – 12 )
100g fromage blanc 0% ( 7,5 – 4,5 – 0 = 50 )
TOTAL 99 – 89 – 16 = 896 calories
TOTAL CALORIS JOURNALIER
Proteines : 273 g
Glucides : 362g
Lipides : 55 g
Calories : 3035 calories
COMPLEMENT ALIMENTAIRES
MARQUE / MYPROTEIN
WHEY / 90G ( 10h30 , avant , apres entrainement )
MALTO / 60G ( autour de l'entrainement )
BCAA / 30G ( pedant entrainement )
OMEGA 3 ( matin midi soir )
COURSES SEMAINES JOHN13
70 OEUFS
28 OEUFS BIO
28 TRANCHES PAIN DE MIE BLE COMPLET
4 KG BLANC DE POULET
1 KG SPAGHETTI
700G RIZ BASMATI
1 KG BROCOLIS FRAIS
14 POT DE 100G FROMAGE BLANC 0%
20 GALETTES DE RIZ BLE COMPLET
1 KG HARICOT VERT SURGELE
700G DE THON
7 BANANES
100g Avoine en poudre Myprotein ( 8.5 - 70 - 8 )
5 blanc oeuf ( 25 – 2 - 0,5 )
2 oeuf entier ( 12 – 1 – 12 )
2 tranches pain complet ( 7 - 34 - 6 = 230 )
TOTAL 52 – 106 – 26 = 866 calories
repas 2 10h30
30g de whey
repas 3 12h30 13h30
250 g blanc de poulet ( 52 – 3 – 3,5 )
150 g de pate ( 18 – 36 – 3 )
150g de brocolis ( 6 – 4 – 1 = 45 )
100g fromage blanc 0% ( 7.5 - 4.5 - 0 = 50 )
TOTAL 83 – 47 – 7 = 583 calories
repas 4 16h30
3 galettes riz complet ( 1.5 - 21 - 1 = 100 )
2 tranches pain complet ( 7 - 34 - 6 = 230 )
1 banane ( 1.5 - 30 - 0.5 = 120 )
100g thon ( 25 – 0 – 0,5 )
50 g Avoine en poudre Myprotein ( 4 - 35 - 4 )
TOTAL 39 – 120 – 12 = 672 calories
avant training 30g de whey + 30g malto + 3g creatine
pendant training 60g malto + 30g bcaa
apres training 30g de whey + 30g malto + 3g creatine
REPAS 5 21h30
250 g blanc de poulet ( 42 - 2.5 - 3 = 200 )
100g de riz ( 9 – 70 – 1 = 350 )
150g haricots vert ( 3,5 – 10 – 0 )
5 blanc oeuf ( 25 – 2 - 0,5 )
2 oeuf entier ( 12 – 1 – 12 )
100g fromage blanc 0% ( 7,5 – 4,5 – 0 = 50 )
TOTAL 99 – 89 – 16 = 896 calories
TOTAL CALORIS JOURNALIER
Proteines : 273 g
Glucides : 362g
Lipides : 55 g
Calories : 3035 calories
COMPLEMENT ALIMENTAIRES
MARQUE / MYPROTEIN
WHEY / 90G ( 10h30 , avant , apres entrainement )
MALTO / 60G ( autour de l'entrainement )
BCAA / 30G ( pedant entrainement )
OMEGA 3 ( matin midi soir )
COURSES SEMAINES JOHN13
70 OEUFS
28 OEUFS BIO
28 TRANCHES PAIN DE MIE BLE COMPLET
4 KG BLANC DE POULET
1 KG SPAGHETTI
700G RIZ BASMATI
1 KG BROCOLIS FRAIS
14 POT DE 100G FROMAGE BLANC 0%
20 GALETTES DE RIZ BLE COMPLET
1 KG HARICOT VERT SURGELE
700G DE THON
7 BANANES