07:00

50 g Haferflocken
30 g BodyAttack Whey
1 (120 g)Banane
200 ml Magermilch
Multivit. + Zink Tablette

Gesamt: 503 kcal.
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09:00

250 g Diät Joghurt
1 EL Leinöl
400 ml Wasser

Gesamt: 275 kcal.
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11:00

200 g Magerquark
20 g NussMix
400 ml Wasser

Gesamt: 279 kcal.
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13:00

150 g Barilla Nudeln
100 g Tomato Napoli
400 ml Wasser

Gesamt: 596 kcal.
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15:00

1 (70 g) Apfel

Gesamt: 36 kcal.
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16:00 Shake vorm Train

30 g BodyAttack Whey
35 g BodyAttack E-Loader
200 ml Wasser

Gesamt: 261 kcal.
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17:30 Shake nachem Train

45 g BodyAttack Whey
60 g BodyAttack E-Loader
300 ml Wasser

Gesamt: 420 kcal.
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19:00

100 g. Putenbrust
100 g Langkorn Reis
+Salat/Gemüse
400 ml Wasser

Gesamt: 465 kcal.
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PreSleep

40 g BodyAttack P90
300 ml Magermilch
2 Kapsel Lachsöl

Gesamt: 291 kcal.
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Tagesmengen Trainings-Tag Protein Fett Kohlenhydrate Kalorien
Gramm 239,3 g. 45,4 g. 420,2 g.
Kalorien 981 kcal. 422 kcal. 1.723 kcal. 3.126 kcal.

% zu den Gesamt-Kalorien 31 % 14 % 55 % 100 %