יעוץ מקצועי לשיפור תוכנית תזונה שבניתי למסה

[fishman7]

גיל:22
גובה:1.90
משקל:87

Meal 1: 8:00 am
6 eggs - 2 whole 4 white
1 spoon peanut butter
Banana
Oat meal 50 gram
Glass of milk 1%


After workout: 11:30 am
Protein whey 2 scoops

2 slices of whole-grain bread​

Fruit: like apple
Walnuts 20 gram​

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Meal 3: 14:00 pm
300 gram chicken breast
100 gram sweet potatoes
1 cup of spinach


Meal 4: 17:00 pm
300 gram tilapia fish
100 gram brown rice
1 cup of green beans


Meal 5: 20:00 pm
Canned tuna
Salad 2-3 vegetables
100 gram yellow cheese 9%/ cottage cheese 3%
2 slices of a whole-grain bread
Almonds 20 gram


Before bed:
Scoop casein


While day:
Multivitamin
Fish oil
Bcaa​