Ich brauche masse

**Power3000** · 20.04.2006, 16:26

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

**Pottproll** · 20.04.2006, 17:20

Warum soviel Fett? Und wenn man einen EP hauptsächlich mit Pizzas macht, dann kann man es auch gleich sein lassen.

**supi2000** · 20.04.2006, 17:52

wie geil!
nur zur info: pizzas = schlechter proteinlieferant + schlechter kohlenhydratlieferant + schlechter fettlieferant.

wie wäre es mal mit reis, nudeln, quark

**Pottproll** · 20.04.2006, 18:46

Zitat von supi2000

wie geil!
nur zur info: pizzas = schlechter proteinlieferant + schlechter kohlenhydratlieferant + schlechter fettlieferant.

wie wäre es mal mit reis, nudeln, quark

"Schlecht" ist wohl das falsche Wort, aber wer sich 3 kg Pizza in dem Zeitrahmen reinhaut, der muss sich nicht die Mühe machen, jede Kalorie zu zählen. Das ist dann wirklich Perlen für die Säue.
Da kann man auch gleich nach Gefühl essen, was bei einigen auch besser hilft als Kalorienrechnerei, bei anderen allerdings gar nicht funktioniert.

**Power3000** · 20.04.2006, 18:49

suppi2000 hat geschrieben:

wie wäre es mal mit reis, nudeln, quark

hab ich doch alles drinne....

nur zur info: pizzas = schlechter proteinlieferant + schlechter kohlenhydratlieferant + schlechter fettlieferant.

proteine sind proteine, aber bei den kohlenhydraten und fetten könntest du recht haben....

muss aber auch dazu sagen, das mein körper ein haufen verbrennt, ob ich nun nur im bett liege, oder wirlich hart arbeite und trainiere...

**Power3000** · 20.04.2006, 19:59

werde die 100ml rapsöl in der früh raushauen, dann dürfte es nicht mehr arg so viel sein...

N3ckY · 20.04.2006, 20:37

jo, lieber die gesunden fette raushauen und dafür noch ne pizza mehr futtern

**Power3000** · 20.04.2006, 21:27

hab es nun ein bisschen umgestellt, und bin auf folgende werte gekommen:

wenn ihr euch bitte die zeit nehmen würdet, wäre ich euch sehr dankbar...

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
50 ml..Rapsöl........................................ .0,00.................0,00..............49,50..... ..........445,50
.................................................. .........--------.............--------..............--------............----------
.................................................. ...........59,45.............137,95..............6 9,20.............1417,60
.................................................. .........=====.............=====.............===== ...........======

2/4
.................................................. .........Ew..................Kh................... F.....................Kcal
..30 g...Whey........................................21 ,00.................4,00...............1,50....... .........114,00
..70 g...Dextrose.....................................0 ,00...............63,70...............0,00........ ........254,80
.................................................. .........--------.............--------..............--------............----------
.................................................. ...........21,00...............67,70.............. .1,50................368,80
.................................................. .........=====.............=====.............===== ...........======

3/4
.................................................. .........Ew..................Kh................... F.....................Kcal
100 g Walnüsse..................................18,30... ..............4,30..............68,00............. ...698,00
.................................................. .........--------.............--------..............-------- ............----------
.................................................. ...........18,30.................4,30............. .68,00...............698,00
.................................................. .........=====.............=====.............===== ...........======
4/5
.................................................. .........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

5/5
.................................................. .........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
.................................................. .........--------.............--------...............--------...........----------
.................................................. ...........82,50..............24,50............... ...2,50..............464,00
.................................................. .........=====.............=====..............==== =..........======

Zusammenfassung
.................................................. .........Ew..................Kh................... F.....................Kcal
(01.)............................................. ......199,25.............429,45............242,95. ............3825,90
(02.)............................................. ......281,25.............239,45............151,20
(03.)............................................. ......311,25.............239,45............151,20
(04.)............................................. ......117,85.............397,85............254,00. ............3874,40
(05.)............................................. ......228,89.............428,98............252,11. ............4024,30
(06.)............................................. ......200,00.............407,95............277,70. ............4253,40

Arbeitstage

Zusammenfassung
....................................Ew............ .......Kh..................F.....................K cal
(01.)............................160,25........... .166,75.............139,70..............2579,60 + mind. 1200 kcal
(02.)............................160,25........... .166,75.............139,70..............2579,60 + mind. 1200 kcal
(03.)............................160,25........... .166,75.............139,70..............2579,60 + mind. 1200 kcal
(04.)............................160,25........... .166,75.............139,70..............2579,60 + mind. 1200 kcal
(05.)............................160,25........... .166,75.............139,70..............2579,60 + mind. 1200 kcal
(06.)............................160,25........... .166,75.............139,70..............2579,60 + mind. 1200 kcal

**get_low** · 20.04.2006, 21:55

hat sich doch nix getan bis auf dass die pizza nun weg ist .... ausserdem: wieso abends noch whey? das rapsöl kannst du besser abends im quark-shake unterbringen als morgens.

sorry wenn ich das anmerke, aber wenn du dir solange soviel gedanken um deinen plan gemacht hast, hättest du in der zeit vielleicht einfach mal anfangen sollen zu essen, dann klappts auch mit den kilos, dazu ist kein detailierter EP nötig, meiner Meinung nach.

**Power3000** · 20.04.2006, 21:58

hab vergessen ein paar zahlen umzustellen, nun dürfte aber alles stimmen, sowohl ew-kh und fett sind jetzt um einiges weiter unten...

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
50 ml..Rapsöl........................................ .0,00.................0,00..............49,50..... ..........445,50
.................................................. .........--------.............--------..............--------............----------
.................................................. ...........59,45.............137,95..............6 9,20.............1417,60
.................................................. .........=====.............=====.............===== ...........======

2/4
.................................................. .........Ew..................Kh................... F.....................Kcal
..30 g...Whey........................................21 ,00.................4,00...............1,50....... .........114,00
..70 g...Dextrose.....................................0 ,00...............63,70...............0,00........ ........254,80
.................................................. .........--------.............--------..............--------............----------
.................................................. ...........21,00...............67,70.............. .1,50................368,80
.................................................. .........=====.............=====.............===== ...........======

3/4
.................................................. .........Ew..................Kh................... F.....................Kcal
100 g Walnüsse..................................18,30... ..............4,30..............68,00............. ...698,00
.................................................. .........--------.............--------..............-------- ............----------
.................................................. ...........18,30.................4,30............. .68,00...............698,00
.................................................. .........=====.............=====.............===== ...........======
4/5
.................................................. .........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.).....250 g..Hähnchenbrust...............65,00.............. .2,50.................5,00
(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

5/5
.................................................. .........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
.................................................. .........--------.............--------...............--------...........----------
.................................................. ...........82,50..............24,50............... ...2,50..............464,00
.................................................. .........=====.............=====..............==== =..........======

Zusammenfassung
.................................................. .........Ew..................Kh................... F.....................Kcal
(01.)............................................. ......199,25.............429,45............142,95. ............3825,90
(02.)............................................. ......281,25.............239,45............151,20
(03.)............................................. ......246,25.............236,95............146,20
(04.)............................................. ......117,85.............397,85............154,00. ............3874,40
(05.)............................................. ......228,89.............428,98............152,11. ............4024,30
(06.)............................................. ......200,00.............407,95............177,70. ............4253,40
Arbeitstage

Zusammenfassung
....................................Ew............ .......Kh..................F.....................K cal
(01.)............................160,25........... .166,75.............139,70..............2579,60 + mind. 1200 kcal
(02.)............................160,25........... .166,75.............139,70..............2579,60 + mind. 1200 kcal
(03.)............................160,25........... .166,75.............139,70..............2579,60 + mind. 1200 kcal
(04.)............................160,25........... .166,75.............139,70..............2579,60 + mind. 1200 kcal
(05.)............................160,25........... .166,75.............139,70..............2579,60 + mind. 1200 kcal
(06.)............................160,25........... .166,75.............139,70..............2579,60 + mind. 1200 kcal