hi,

ich könnte noch locker 20kg draufhauen, nur nervt es mich, das sich seit ungefähr 6 monaten nichts mehr rührt.
hab mehr zeit mit der ernährungsumstellung verschwendet, als mit sonst irgendetwas... ich bin kurz vorm

soviel zu meinen letzten monaten, in denen ich öfter kopfschmerzen als sex hatte.

aber nun, habe ich endlich einen plan, der mich hoffentlich zum mutieren bringt!!!

wie auch immer, nun habe ich es (ich hoffe) geschafft.


Kritik es erwünscht...

Arbeitsfreietage
1/4
.................................................. .........Ew..................Kh................... F.....................Kcal
150 g...Haferflocken............................20,25. ..............88,05..............10,50............ ...528,00
100 g...Banane.......................................1 ,20...............21,40................0,20....... ..........95,10
30 g...Whey........................................21 ,00.................4,00................1,50...... .........114,00
500 ml.Milch (1,5%)............................17,00........... ....24,50................7,50...............235,00
100 ml.Rapsöl......................................... 0,00................0,00..............99,00....... ........891,00
.................................................. .........--------.............--------..............--------............----------
.................................................. ...........59,45.............137,95.............11 8,70.............1863,10
.................................................. .........=====.............=====.............===== ............======
2/4
.................................................. .........Ew..................Kh................... F.....................Kcal
100 g Walnüsse..................................18,30... ..............4,30..............68,00............. ..698,00
.................................................. .........--------.............--------..............-------- ............----------
.................................................. ...........18,30.................4,30............. .68,00...............698,00
.................................................. .........=====.............=====.............===== ...........======
3/4
.................................................. .........Ew..................Kh................... F.....................Kcal
(01.).....250 g..Reis...............................18,00 ...........195,00.................2,75............ ...877,50
(02.).....500 g..Putenbrust-filet............100,00...............5,00........ .......10,00
(03.).....500 g..Hähnchenbrust.............130,00............... 5,00...............10,00
(04.).....600 g..Pfannkuchen..................36,60...........16 3,40...............13,80...............926,00
(05.).....397 g..Spaghetti........................47,64......... ..194,53...............11,91.............1075,90
(06.).....750 g..Potato.............................18,75....... ....172,50...............37,50.............1305,00
(07.).....800 g..Pizza Speciale................84,00...........192,00.... ...........58,00.............1632,00
(08.).....760 g..Pizza 4 Käse...................92,00...........260,00..... ..........66,00.............1920,00
(09.).....750 g..Pizza Barbecue................78,00..........260,00..... ..........44,00.............1728,00
(10.).....750 g..Pizza Mozzarella.............68,00..........204,00...... .........76,00.............1766,00

4/4
.................................................. .........Ew..................Kh................... F.....................Kcal
500 g...Mager Quark............................61,50............ ..20,50.................1,00...............350,00
30 g...Whey........................................21 ,00................4,00.................1,50...... .........114,00
50 ml..Rapsöl........................................ 0,00................0,00................49,50..... .........445,50
.................................................. .........--------.............--------...............--------...........----------
.................................................. ...........82,50..............24,50............... .52,00..............909,50
.................................................. .........=====.............=====..............==== =..........======

Zusammenfassung
.................................................. .........Ew..................Kh................... F.....................Kcal
(01.)............................................. ......178,25.............361,75............241,45. ............4348,10
(02.)............................................. ......
(03.)............................................. ......
(04.)............................................. ......196,85.............330,15............252,50. ............4396,60
(05.)............................................. ......207,89.............361,28............250,61. ............4546,50
(06.)............................................. ......179,00.............339,25............276,20. ............4775,60
(07.)............................................. ......244,25.............358,75............296,70. ............5102,60
(08.)............................................. ......252,25.............426,75............304,70. ............5390,60
(09.)............................................. ......238,25.............426,75............282,70. ............5198,60
(10.)............................................. ......228,25.............370,75............314,70. ............5236,60

Arbeitstage

Zusammenfassung
....................................Ew............ .......Kh..................F.....................K cal
(01.)............................160,25........... .166,75.............238,7...............3470,60 + mind. 1200 kcal
(02.)............................160,25........... .166,75.............238,7...............3470,60 + mind. 1200 kcal
(03.)............................160,25........... .166,75.............238,7...............3470,60 + mind. 1200 kcal
(04.)............................160,25........... .166,75.............238,7...............3470,60 + mind. 1200 kcal
(05.)............................160,25........... .166,75.............238,7...............3470,60 + mind. 1200 kcal
(06.)............................160,25........... .166,75.............238,7...............3470,60 + mind. 1200 kcal
(07.)............................160,25........... .166,75.............238,7...............3470,60 + mind. 1200 kcal
(08.)............................160,25........... .166,75.............238,7...............3470,60 + mind. 1200 kcal
(09.)............................160,25........... .166,75.............238,7...............3470,60 + mind. 1200 kcal
(10.)............................160,25........... .166,75.............238,7...............3470,60 + mind. 1200 kcal