Διατροφή Γράμμωσης Και Απώλειας Λίπους

[loomit]

(Syggnwmh gia ta greeklish den exei ellhnika to pc mou kai de kserw pws to kanoun )Kalispera sas apo ton kanada, me lene Antwnh kai eimai 1,72 78 kila kai exo ksekinisei edw kai 3 meres ti grammosi mou kai gia tous epomenous 3 mhnes lew na porefto me to parakato programma diatrofis , kai tha xairomoun na parathrhsete h na diorthosete tyxon lathakia tou personal trainer mou o opoios einai ellhnas kai tharrw pos kanei kali douleia ston Kanada..tha me xaropoiouse poly na me diorthosete i na parathrhsete tyxon lathi...to programma grammosis pou akolouthw einai tou Kyriou Yfantopoulou me ta super set gia grammosi...Eyxaristw poly gia to xrono sas! :)


Breakfast 1
Protein
1 scoop - Calories: 130
Fats: 2 Grams | Protein: 24 Grams | Carbs: 4 Grams
Froutaki trpopiko opws karpouzaki mpananoula (upshlou glukemikou deikth)
Fats: 524 Milligrams | Protein: 2 Grams | Carbs: 23 Grams
Breakfast 2 (30-60? meta to Breakfast 1)
Augoulakia oloklhra!!!
3 augoulakia - Calories: 220
Fats: 15 Grams | Protein: 19 Grams | Carbs: 1 Grams
Aspradia augou
3 Aspradia - Calories: 57
Fats: 0 Grams | Protein: 12 Grams | Carbs: 0.9 Grams
Ladaki elias
1 koutalaki glukou - Calories: 115
Fats: 13 Grams | Protein: 0 Grams | Carbs: 0 Grams
Xamhlo se lipara turaki kitrino
1 fetoula Calories: 38
Fats: 1.47 Grams | Protein: 5.17 Grams | Carbs: 0.74 Grams


Brwmh
2 flitzanakia Calories: 376
Fats: 5 Grams | Protein: 9 Grams | Carbs: 78 Gram
Fish Oil
2-3 grams
Snack 1
Xamhlo se lipara Cottage Cheese
1 koupitsa Calories: 168
Fats: 3 Grams | Protein: 27 Grams | Carbs: 7 Grams
Ananas
1 koupitsa (165g) Calories: 82
Fats: 0 Grams | Protein: 1 Gram | Carbs: 22 Grams
mparitsa dhmhtriakwn
1 bar Calories: 230
Fats: 3.5 Grams | Protein: 9 Grams | Carbs: 44 Grams
Tuna
1 kesedaki Calories: 70
Fats: 2 Grams | Protein: 13 Grams | Carbs: 0 Grams
Pswmaki olikhs aleshs
2 fetoules Calories: 159
Fats: 3 Grams | Protein: 7 Grams | Carbs: 28 Grams
Light Mayonnaise
1 koutalaki tou glukou - Calories: 57
Fats: 4.9 Grams | Protein: 0.13 Grams | Carbs: 3.5 Grams
Froutaki (mhlo,portokali,mpanana, k.a)
1 mesaio megethos (~140 grams) Calories: 100
Fats: 1 Grams | Protein: 2 Grams | Carbs: 24 Grams
Fish Oil
2-3 grams
Snack 2
Peanut Butter
1koutalaki tou glukou - Calories: 92
Fats: 8 Grams | Protein: 4 Grams | Carbs: 3 Grams
Marmeladitsa
1 koutalaki tou glukou Calories: 42
Fats: 37 Milligrams | Protein: 88 Milligrams | Carbs: 12 Grams
Pswmaki olikhs aleshs
2 fetoules Calories: 159
Fats: 3 Grams | Protein: 7 Grams | Carbs: 28 Grams


Pre-Workout (30 Minutes Before Workouts)
MHLO
1 mesaio megethos (~140 grams) Calories: 100
Fats: 1 Grams | Protein: 2 Grams | Carbs: 24 Grams
BCAAs
5-10 grams
Post-Workout (30 Minutes After Workouts)
Protein
1 scoop Calories: 130
Fats: 2 Grams | Protein: 24 Grams | Carbs: 4 Grams


BCAAs
5-10 grams
Dinner
Solomos
1 kommati - Calories: 349
Fats: 11 Grams | Protein: 59 Grams | Carbs: 0 Grams
Brocolaki h? poure patatas h? kolokuthakia kai karotakia ston atmo
1 koupa - Calories: 27
Fats: 319 Milligrams | Protein: 3 Grams | Carbs: 5 Grams
Anameikth prasinh salata
2 koupes - Calories: 9
Fats: 0.13 Grams | Protein: 0.84 Grams | Carbs: 1.76 Grams
Salad Dressing (Olive Oil & Vinegar)
2 koutalakia tou glukou - Calories: 138
Fats: 15 Grams | Protein: 0 Grams | Carbs: 769 Milligrams
Snack 3
Protein
1 scoop Calories: 110
Fats: 0.5 Grams | Protein: 23 Grams | Carbs: 4 Grams
Peanut Butter
1 koutalaki tou glukou - Calories: 92
Fats: 8 Grams | Protein: 4 Grams | Carbs: 3 Grams
Non-Workout Day Totals
Calories: 3100
Protein: 265g
Carbs: 260g
Fats: 110g
Non-Workout Days den exoume pre/post-workout geuma (ekei meta to Snack 2 paize 1 scoop Protein
Workout Day Totals
Calories: 3700
Protein: 335g
Carbs: 340g
Fats: 110g

[loomit]

An den kanw lathos molis paratirisa oti osa mou xei ggrapsei de vgainoun oi thermides 3700 alla konta stis 3000..

[loomit]

Kaneis??..

[mrkaza]

Αν εχεις 7αρια πας Control Panel , regional setings , change keyboard or other input methods , εκει διαλεγεις το keyboard and languanges και προσθετεις τα Ελληνικα .
Αν εχεις Xp δε το θυμαμε απεξω αλλα καπου στο Control panel εχει keyboards αν θυμαμε καλα .

78 kg και 3700 kcal και γραμωση ? εκτος και αν κανεις ΠΟΛΥ μα ΠΑΡΑ πολυ αεροβια μου φενοντε υπερβολικες .
160-200 γρ πρωτεινη ειναι αρκετα γιατι να ζωριζεις το σικωτακι σου ? αν και δεν ειμαι ιδικος θα πιγενα στα 200 γρ πρωτεινη 90 γρ τα λιπη και με τους υδατανθρακες θα επεζα 2500 kcals Max.