Introduction: The body building diet
Body Building Diet 2400 calories
BREAKFAST | |
| Orange juice | 300 g |
| Bread | 70 g |
| Apricot jam | 40 g |
SNACK | |
| Semi-skimmed milk yogurt | 130 g |
| Pine nuts | 15 g |
| Kiwi | 100 g |
LUNCH | |
| Brown rice | 150 g |
| Canned beans | 150 g |
| Extra virgin olive oil | 20 g |
| Parmesan g | 20 g |
| Tomato preserves + aromas | 50 g |
SNACK | |
| Whey protein 90% | 30 g |
| Banana (peeled) | 80 g |
DINNER | |
| Whole grain bread | 120 g |
| Rabbit, lean meat | 200 g |
| Cucumbers | 200 g |
| Olive oil | 20 g |
| Apple | 200 g |
Diet Composition | ||
| NUTRITIOUS | QUANTITY | % POWER |
| Power | 2399 Kcal | |
| Protein | 126 g | 21 |
| Grassi | 68 g | 25 |
| Carbohydrates | 342 g | 54 |
| Fiber | 40 g | |
| Alcohol | 0 | 0 |
| Iron | 17.84 mg | |
| Football | 729.5 mg | |
| cholesterol | 163.4 mg | |
Body Building Diet 2600 Calories
BREAKFAST | |
| Partially skimmed cow's milk | 300 g |
| Muesli | 50 g |
| Hazelnuts | 20 g |
SNACK | |
| strawberries | 150 g |
| Low-fat fruit milk yogurt | 250 g |
LUNCH | |
| Generic semolina pasta | 150 g |
| Grated Parmesan cheese | 20 g |
| Salad tomatoes | 200 g |
| Yellow peppers | 100 g |
| Olive oil | 10 g |
| Anchovies in oil | 20 g |
| Natural tuna | 110 g |
SNACK | |
| Apple | 200 g |
DINNER | |
| Whole grain bread | 100 g |
| 2 whole chicken eggs | 120 g |
| Corn seed oil | 10 g |
| Kiwi | 100 g |
AFTER DINNER | |
| Whey protein (90%) | 25 g |
| Low-fat milk | 250 g |
Diet Composition | ||
| NUTRITIOUS | QUANTITY | % POWER |
| Power | 2599 Kcal | |
| Protein | 146 g | 22 |
| Grassi | 86 g | 29 |
| Carbohydrates | 339 g | 49 |
| Fiber | 28 g | |
| Alcohol | 0 g | |
| Iron | 17.02 mg | |
| Football | 1640 mg | |
| cholesterol | 763 mg | |
Body Building Diet 2750 calories
BREAKFAST | |
| Tea in the cup | 500 g |
| Wholemeal rusks | 100 g |
| Cherry Jam | 40 g |
SNACK | |
| Kiwi | 100 g |
| Dried walnuts | 20 g |
LUNCH | |
| Integral semolina pasta | 120 g |
| Minced lean beef | 150 g |
| Tomato, a little oil and basil | 50 g |
| Zucchini | 200 g |
SNACK | |
| Olive bread | 120 g |
| Bresaola | 50 g |
| Apple | 200 g |
DINNER | |
| Bruschetta type bread | 100 g |
| tomatoes | 150 g |
| Black olives | 20 g |
| Olive oil | 20 g |
| Cow mozzarella | 100 g |
Diet Composition | ||
| NUTRITIOUS | QUANTITY | % POWER |
| Power | 2754 Kcal | |
| Protein | 128 g | 19 |
| Grassi | 93 g | 30 |
| Carbohydrates | 374 g | 51 |
| Fiber | 49 g | |
| Alcohol | ||
| Iron | 24.9 mg | |
| Football | 857 g | |
| cholesterol | 174.5 mg | |
Body Building Diet 2900 Calories
BREAKFAST | |
| Partially skimmed cow's milk | 300 g |
| Rusks | 100 g |
| Apricot jam | 50 g |
SNACK | |
| Fishing | 250 g |
| Whey protein (90%) | 20 g |
LUNCH | |
| Parboiled type rice | 150 g |
| Grated Parmesan cheese | 30 g |
| Tomato, a little oil and basil | 100 g |
| Green beans | 300 g |
| Olive oil | 20 g |
| Chest chicken | 300 g |
SNACK | |
| Milk flakes | 80 g |
| Whole wheat breadsticks | 50 g |
DINNER | |
| Potatoes | 300 g |
| Trout (boiled or grilled) | 200 g |
| Salad tomatoes | 200 g |
| Zucchini | 200 g |
| Olive oil | 10 g |
| Apple | 200 g |
Diet Composition | ||
| NUTRITIOUS | QUANTITY | % POWER |
| Power | 2912 Kcal | |
| Protein | 167 g | 23 |
| Grassi | 89 g | 27 |
| Carbohydrates | 383 g | 50 |
| Fiber | 48 g | |
| Alcohol | ||
| Iron | 22.54 mg | |
| Football | 1116 mg | |
| cholesterol | 304 mg | |
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