Introduction: The body building diet
Dieta Body Building 2400 calorie
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 + flavors |
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 |
% ENERGY |
| Energy law
|
2399 Kcal |
|
| Protein |
126 g |
21 |
| Grassi |
68 g |
25 |
| Carbohydrates |
342 g |
54 |
| Fiber |
40 g |
|
| Alcol |
0 |
0 |
| Iron |
17.84 mg |
|
| Soccer |
729.5 mg |
|
| cholesterol |
163.4 mg |
|
Dieta Body Building 2600 calorie
BREAKFAST |
| Partially skimmed cow's milk |
300 g |
| Muesli |
50 g |
| Hazelnuts |
20 g |
SNACK |
| Strawberries |
150 g |
| Low-fat milk yogurt with fruit |
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 |
% ENERGY |
| Energy law
|
2599 Kcal |
|
| Protein |
146 g |
22 |
| Grassi |
86 g |
29 |
| Carbohydrates |
339 g |
49 |
| Fiber |
28 g |
|
| Alcol |
0 g |
|
| Iron |
17.02 mg |
|
| Soccer |
1640 mg |
|
| cholesterol |
763 mg |
|
Dieta Body Building 2750 calorie
BREAKFAST |
| Tea in a cup |
500 g |
| Wholemeal rusks |
100 g |
| Cherry Jam |
40 g |
SNACK |
| Kiwi |
100 g |
| Dried walnuts |
20 g |
LUNCH |
| Whole wheat semolina pasta |
120 g |
| Lean ground beef |
150 g |
| Tomato, a drizzle of 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 |
% ENERGY |
| Energy law
|
2754 Kcal |
|
| Protein |
128 g |
19 |
| Grassi |
93 g |
30 |
| Carbohydrates |
374 g |
51 |
| Fiber |
49 g |
|
| Alcol |
|
|
| Iron |
24.9 mg |
|
| Soccer |
857 g |
|
| cholesterol |
174.5 mg |
|
Dieta Body Building 2900 calorie
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 rice |
150 g |
| Grated Parmesan cheese |
30 g |
| Tomato, a drizzle of oil and basil |
100 g |
| Green Beans |
300 g |
| Olive oil |
20 g |
| Chicken breast |
300 g |
SNACK |
| Milk flakes |
80 g |
| Wholemeal 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 |
% ENERGY |
| Energy law
|
2912 Kcal |
|
| Protein |
167 g |
23 |
| Grassi |
89 g |
27 |
| Carbohydrates |
383 g |
50 |
| Fiber |
48 g |
|
| Alcol |
|
|
| Iron |
22.54 mg |
|
| Soccer |
1116 mg |
|
| cholesterol |
304 mg |
|
Try Other Diets
Introduction, Notes, Disclaimer, Tips 1000 calorie diet 1200 calorie diet 1400 calorie diet 1600 calorie diet (1) 1600 calorie diet (2) 1700 calorie diet (1) 1700 calorie diet (2) 1800 calorie diet (1) 1800 calorie diet (2) 2000 calorie diet 2200 calorie diet 2400 calorie diet 2600 calorie diet 3000 calorie diet
