Deniss Sport Life

Diet

Diet for workout days

by admin on mai.16, 2009, under Diet

So, meal plan for workout days:
———-
**Meal1**
Isolat (40 grams) // BCAA (10 grams) // Dextrose (20 grams)
———-
**Meal2**
5 whole eggs // Oatmeal (100 grams) with milk (half skimmed) (Half liter) // Walnuts (50 grams)
———-
**Meal 3**
Low Fat cottage cheese (hard to find in France) (300 grams) // Canned peach or banana (150 grams)
6 whole - wheat crackers // 1 tbsp peanut butter
———-
**Meal 4**
Turkey or chicken (250 grams) // whole - wheat bread (about 4 slices) // Mixed green salad
Low-fat balsamic vinaigrette
———-
**Meal 5**
Whey protein (50 grams) // BCAA (10 grams) // Apples (300 grams)
———-
**Meal 6**
Whey protein (50 grams) // Casein protein (25 grams) // Dextrose (50 grams) // Maltodextrine (50 grams)
Glutamine (10 grams) // Arginine (5 grams) // BCAA (15 grams)
———-
**Meal 7**
Sirloin or salmon or chicken (300 grams) // Sweet potato (300 grams) // Broccoli // Green salad
low fat balsamic vinaigrette
———-
**Meal 8**
Casein protein (50 grams) // Oatmeal (100 grams) with half skimmed milk (half liter)
Walnuts (50 grams) // BCAA (15 grams)
———-

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My diet is following (details to come)

by admin on mai.15, 2009, under Diet

For the workout days:
–1,815 grams of protein by pound of bodyweight, 406 grams for the beginning
–2,5 grams of carbs by pound of bodyweight, 560 grams for the beginning
–0,5 grams of fat by pound of bodyweight, 112 grams for the beginning

4872 daily calories intake
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For the rest days:
–1,435 grams of protein by pound of bodyweight, 321 grams for the beginning
–1,25 grams of carbs by pound of bodyweight, 280 grams for the beginning
–0,575 grams of fat by pound of bodyweight, 128,8 grams for the beginning

3563 daily calories intake
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