Diet and body building, example

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Louise Hay
@louisehay
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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

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