AREOBIC Exercise DAY
1 MEAL
70g porridge
300 ML skim milk
30g cocunt
After 45 min protein shake 40g
2 MEAL
1 Chicken breast
10g olive oil
Salad no dresssing
3 MEAL
50g basmati rice
150g fish
10g olive oil
4 MEAL
100g chicken braest
Salad ( no dressing)
15g italian nuts
5 MEAL
130G Tuna in brine
10G olive oil
50min -60min areobic training
After protein shake 40g
You can add suplements WITAMINS/ BCAA/ TAURINA /FAT BURNER !
GYM DAY
1 MEAL
70g porridge
4 white egg
1 yellow egg
30g cocunt
After 45 min protein shake 40g
2 MEAL
1 Chicken breast
10g olive oil
Salad no dresssing
3 MEAL ( before gym )
50g basmati rice
150g fish
10g olive oil
(after gym 1 banana 10 min later protein shake 40g )
4 MEAL (50-60 min after gym )
50g basmati rice
100g chicken braest
Salad ( no dressing)
15g italian nuts
5 MEAL
130G Tuna in brine
10G olive oil
You can add suplements WITAMINS/ BCAA/ TAURINA /FAT BURNER !