型男健身一天六餐的饮食

C.YYang

kent05 发表于 2013-4-24 01:45 PM
有人说罐头tuna不能吃太多, 因为有sodium.

不是sodium,是mercury

kahyong123

学习起来了

恶魔猎人/但丁

呼。。。很久没有更新我近期的锻炼动态了。。。
最近啊，有吃到一点快餐垃圾食物，没办法，为了替女生收集Hello Kitty 只好吃MCD
OK，来总结一下过去两个星期，每星期只有2天有空上健身房
每次去做做休息休息大概2个小时虚度过去
除了不小心被重铁哑铃砸伤胸口
就肌肉有硬起来，当然记得是从上做到下的，不要偷懒不要捷径
要继续努力坚持这样的饮食习惯，蛋白质和纤维、矿物质这几样一定要足够～  
就这样

恶魔猎人/但丁

好东西不怕分享，转载的，懒惰翻译，随意看看
根据以下的营养分配，应该是比较吃力的阶段了，熬过去吧～ ～ ～  


Monday
Breakfast: Oatmeal with dried fruit and almond milk. 1 serving of fruit.
Snack: Natural protein bar. Sports recovery drink
Lunch: Salad of your choice but must include chicken breast, 30g avocado and 90g low-fat cheese. Low-fat dressing.
Snack: 60g nuts.
Dinner: 125ml vegetable soup. 180g salmon with lemon sauce, asparagus and wild rice.
Snack: 250ml fat-free cottage cheese. 30g nuts.

Tuesday
Breakfast: Protein shake (blend 1 banana, 50g berries, 1 scoop protein powder, 250ml almond milk).
Snack: Hummus with carrots
Lunch: 250ml vegetable soup. Salad with chopped turkey.
Snack: 1 green apple. 2tbsp almond butter.
Dinner: 180g chicken breast with 2tbsp honey chili sauce, quinoa and snap peas.
Snack: 20g casein protein.

Wednesday
Breakfast: Egg white omelet. Handful of strawberries.
Snack: 225g cottage cheese.
Lunch: Tuna salad with greens. 250ml soup.
Snack: 8 almonds. Carrot, apple, celery and ginger juice drink.
Dinner: 225g swordfish with mango and ginger sauce, wild rice and 1 medium artichoke.
Snack: Fresh pineapple with 225g cottage cheese.

Thursday
Breakfast: Muesli with almond milk. 1tbsp protein powder. Carrot, apple, celery and ginger juice drink.
Snack: 240ml low-sodium V8 juice. 2tbsp peanut butter.
Lunch: Stir-fry 170g scallops with 250g Chinese vegetables, garlic, onion and ginger in 2tbsp olive oil.
Snack: Protein shake (blend 1 banana, 250ml carrot juice, 1 scoop protein powder).
Dinner: 225g turkey burger with coleslaw (no bun). 250ml gazpacho.
Snack: 20g casein protein.

Friday
Breakfast: 250g fat-free plain Greek yoghurt. 1 banana.
Snack: 225g unsalted nuts. Carrot, apple, celery and ginger juice drink.
Lunch: Veggie burger with sautée vegetables and salad. 125ml vegetable soup.
Snack: 20 pistachio nuts.
Dinner: Tuna salad with plenty of greens. 250ml chilled cucumber soup.
Snack: 225g cottage cheese. 30g mixed nuts.

Saturday
Breakfast: Scrambled egg white or egg white omelette with mushrooms. Handful of strawberries. 170g cottage cheese.
Snack: 1 tomato. 50g fat-free cheese.
Lunch: Soup and salad of your choice (include 2tsp sesame seeds).
Snack: 50g turkey jerky. 280g almonds.
Dinner: 280g halibut with 4tbsp pesto, wild rice and courgette.
Snack: 20g casein protein.

Sunday
Breakfast: Egg white omelette with spinach. Handful of strawberries.
Snack: Fresh pineapple with 30g cottage cheese. 225g unsalted nuts.
Lunch: 280g steak with salad of your choice (include avocado).
Snack: 1 apple with 2tbsp almond butter.
Dinner: Beef and broccoli stir fry. 250ml miso soup. 1tbsp protein powder.
Snack: 225g cottage cheese. Handful of mixed nuts.

====================================================
以上面这样的卡路里量，代表你每天的Workout也得加倍加倍～ ～

颜文煜

请问你们如果练腹肌的话，食量需不需要减少？还是照常？？

Make$

谢谢楼主的吃谱！！感激

kahyong123

学起了~好贴

mike2793

楼主的吃谱好是好，可是是给瘦身的用的吗？

黑心企鹅

请问如果要大只，是要练和一直喝protein,然后再瘦下来吗？