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  • Food CAL P C F Food CAL P C F 250.0 200.0 70.0 250.0 150.0 70.0 Workout Day Rest Day

    Diunggah oleh

    waffle333
    615 tayangan2 halaman
    Leangains Sample

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    Leangains Sample

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    Leangains Sample

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    Attribution Non-Commercial (BY-NC)
    Unduh sebagai XLS, PDF, TXT atau baca online dari Scribd
    Tandai sebagai konten tidak pantas
    615 tayangan2 halaman

    Food CAL P C F Food CAL P C F 250.0 200.0 70.0 250.0 150.0 70.0 Workout Day Rest Day

    Diunggah oleh

    waffle333
    Leangains Sample

    Hak Cipta:

    Attribution Non-Commercial (BY-NC)
    Unduh sebagai XLS, PDF, TXT atau baca online dari Scribd
    Tandai sebagai konten tidak pantas
    dari 2

    FOOD

    WORKOUT DAY
    CAL

    Meal 1 -12:00-13:00
    Oats 100g
    4 Egg white L
    Sesame, sunflower, pumpkin and flax seeds 10g
    6 x Omega 3 caps
    1x Scoop Whey
    10g Almonds
    5g cacao 100%

    Meal 2 - 16:00 - 17:00


    150g Brown rice
    150g Lean chicken breast
    133g Green beans
    20g Almonds
    Tomato and Bell pepper medium
    4 Egg white L

    Meal 3+4 - 20:00 - 21:00


    Shake: 2x Scoop whey + Glucose powdered 40g
    150g Brown rice
    133g Green beans
    150g lean chicken breast
    Tomato and Bell pepper medium
    40g Almonds
    6 Egg whites L
    1 Yolk L

    Target >
    Current >

    P
    250.0

    C
    200.0

    F
    70.0

    FOOD

    REST DAY
    CAL

    371.0
    56.0
    57.0
    54.0
    125.0
    61.0
    15.0
    0.0
    0.0
    0.0
    0.0
    0.0
    739.0

    11.0
    14.0
    1.5
    0.0
    20.0
    2.0
    1.0

    49.5

    79.0

    25.0

    132.0
    231.0
    49.6
    122.0
    44.0
    56.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    634.6

    2.0
    41.0
    2.4
    4.0
    0.0
    14.0

    31.0
    1.0
    10.0
    4.0
    11.0
    0.0

    0.0
    7.0
    10.0
    0.0
    0.0

    63.4

    57.0

    17.0

    410.0
    128.0
    49.6
    231.0
    44.0
    252.0
    84.0
    57.0
    0.0
    0.0
    0.0
    0.0
    0.0
    1255.6

    40.0
    1.0
    2.4
    41.0
    0.0
    9.0
    21.0
    3.0

    58.0
    31.0
    10.0
    1.0
    11.0
    9.0
    0.0
    0.0

    2.0
    0.0
    0.0
    7.0
    0.0
    20.0
    0.0
    5.0

    117.4

    120.0

    34.0

    Meal 1+2 -12:00-13:00


    Oats 60g
    220.2
    10 Egg whites L
    140.0
    Sesame, sunflower, pumpkin and flax seeds 10g 57.0
    6 x Omega 3 caps
    54.0
    1x Scoop Wheya
    125.0
    5g cacao 100%
    15.0
    40g Almonds
    252.0
    0.0
    Shake: 2x Scoops Whey
    250.0
    0.0
    0.0
    0.0
    1113.2
    Meal 3 - 16:00 - 17:00
    50g Brown rice
    48.0
    150g Lean chicken breast
    231.0
    133g Green beans
    49.6
    Tomato and Bell pepper medium
    44.0
    3 Egg white L
    42.0
    1 Yolk L
    57.0
    20g Almonds
    106.0
    0.0
    0.0
    0.0
    0.0
    0.0
    577.6
    Meal 4 - 20:00 - 21:00
    50g Brown rice
    48.0
    150g Lean chicken breast
    231.0
    133g Green beans
    49.6
    Tomato and Bell pepper medium
    44.0
    3 Egg white L
    42.0
    1 Yolk L
    57.0
    20g Almonds
    106.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    577.6

    4.2
    2625.0
    2629.2

    0.3
    230.0
    230.3

    -6.0
    262.0
    256.0

    3.0
    73.0
    76.0

    21.4
    2247.0
    2268.4

    66.0
    0.0
    1.5
    0.0
    9.0
    2.0
    0.5

    7.0
    0.0
    5.0
    6.0
    1.0
    5.0
    1.0

    Target >
    Current >

    P
    250.0

    C
    150.0

    F
    70.0

    6.6
    35.0
    1.5
    0.0
    20.0
    1.0
    9.0

    39.0
    0.0
    1.5
    0.0
    9.0
    0.5
    9.0

    4.2
    0.0
    5.0
    6.0
    1.0
    1.0
    20.0

    40.0

    18.0

    2.0

    113.1

    77.0

    39.2

    1.0
    41.0
    2.4
    0.0
    10.5
    3.0
    2.0

    11.0
    1.0
    10.0
    11.0
    0.0
    0.0
    2.0

    0.0
    7.0
    0.0
    0.0
    0.0
    5.0
    10.0

    59.9

    35.0

    22.0

    1.0
    41.0
    2.4
    0.0
    10.5
    3.0
    2.0

    11.0
    1.0
    10.0
    11.0
    0.0
    0.0
    2.0
    0.0

    0.0
    7.0
    0.0
    0.0
    0.0
    5.0
    10.0

    59.9

    35.0

    22.0

    2.9
    230.0
    232.9

    2.0
    145.0
    147.0

    0.2
    83.0
    83.2

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