Marton Alexandru


Alimentatia cu care Alexandru a acumulat 5,6 kg de masa musculara in 90 de zile.

Plan alimentar

luni

Masa 1: fresh de portocale, grapefruit, lamaie, ananas

Masa 2: 6 albusuri, 1 ou intreg, castravete/rosie/ardei gras rosu

Masa 3: 200-250 gr iaurt, o lingura miere, 30-50 gr fulgi de ovaz, o lingura peanut butter

Masa 4: 150 gr pui/curcan/porc / vita, 200 gr orez, 50 gr migdale, 150 gr legume verzi sau salata

Masa 5: fresh de pepene verde, galben, ananas, mar

Masa 6: 100 gr pui/peste, 200 gr orez/cartofi dulci/paste/cartofi rosii

marti

Masa 1: fructe la alegere sau fresh la alegere

Masa 2: 50 gr GFX GOLD, 70 gr ovaz, o lingura Peanut butter

Masa 3: 150 gr pui/curcan/vita, 1 cartof dulce, 60 gr migdale, 150 gr legume verzi

Masa 4: portocale, grapefruit, lamaie, ananas

Masa 5: pepene verde, galben, ananas, mar

Masa 6: 5 albusuri, 30 gr migdale

miercuri

Masa 1: fresh de portocale, grapefruit, lamaie, ananas

Masa 2: 6 albusuri, 1 ou intreg, castravete/rosie/ardei gras rosu

Masa 3: 200-250 gr iaurt, o lingura miere, 30-50 gr fulgi de ovaz, o lingura peanut butter

Masa 4: 150 gr pui/curcan/porc/vita, 200 gr orez, 50 gr migdale, 150 gr legume verzi sau salata

Masa 5: fresh de pepene verde, galben, ananas, mar

Masa 6: 100 gr pui/peste, 200 gr orez/cartofi dulci/paste/cartofi rosii

joi

Masa 1: fructe la alegere sau fresh la alegere

Masa 2: 50 gr GFX GOLD, 70 gr ovaz, o lingura Peanut butter

Masa 3: 150 gr pui/curcan/vita, 1 cartof dulce, 60 gr migdale, 150 gr legume verzi

Masa 4: portocale, grapefruit, lamaie, ananas

Masa 5: pepene verde, galben, ananas, mar

Masa 6: 5 albusuri, 30 gr migdale

vineri

Masa 1: fresh de portocale, grapefruit, lamaie, ananas

Masa 2: 6 albusuri, 1 ou intreg, castravete/rosie/ardei gras rosu

Masa 3: 200-250 gr iaurt, o lingura miere, 30-50 gr fulgi de ovaz, o lingura peanut butter

Masa 4: 150 gr pui/curcan/porc/vita, 200 gr orez, 50 gr migdale, 150 gr legume verzi sau salata

Masa 5: fresh de pepene verde, galben, ananas, mar

Masa 6: 100 gr pui/peste, 200 gr orez/cartofi dulci/paste/cartofi rosii

sambata

Masa 1: fresh de portocale, grapefruit, lamaie, ananas

Masa 2: iaurt 250gr + 80 gr GFX, 1 banana, 100 gr fructe de padure (afine, coacaze, mure etc)

Masa 3: 400 gr paste cu ton si pasta de rosii

Masa 4: fructe la alegere sau fresh la alegere

Masa 5: Cheat Meal (o masa libera – ORICE)

Masa 6: 80 gr GFX, o lingura unt de arahide, 50 gr ovaz

duminica

Masa 1: fresh de portocale, grapefruit, lamaie, ananas

Masa 2: 200-250 gr iaurt, o lingura miere, 30-50 gr fulgi de ovaz, o lingura peanut butter

Masa 3: 150 gr pui/curcan/vita, 1 cartof dulce, 60 gr migdale, 150 gr legume verzi

Masa 4: portocale, grapefruit, lamaie, ananas

Masa 5: fresh de pepene verde, galben, ananas, mar

Masa 6: 200 gr orez/cartofi dulci, 20-25 migdale/caju

Legume recomandate: broccoli, conopida, cartofi dulci, cartofi rosii, sparanghel, spanac, fasole verde, fasole rosie, linte, mazare

Condimente: mustar, otet balsamic, ulei de masline, piper, praf de usturoi, ceapa, oregano

Ovazul poti sa il mai faci si cu iaurt, bucati de fructe, miere.
*migdale sau orice alte fructe seci: nuci, alune, caju etc

Complex de vitamine si minerale zilnic

Shake dupa antrenament si/sau seara daca nu ai mancat suficient in ziua respectiva, 50 gr GFX GOLD. 50g ovaz. o banana
Daca e seara sau dupamasa, pune si o lingura unt de arahide.