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Model Calcul Si Model Meniu

Model Calcul Si Model Meniu

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Published by Alexandra Stoica

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Categories:Types, Brochures
Published by: Alexandra Stoica on Sep 06, 2012
Copyright:Attribution Non-commercial

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10/03/2013

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Guidelines For The Assessment Phase
grams
cal 1200
grams
cal 1500 
· 50-60 % Fat
100 900 120 1080
· 30-40 % Protein
45 180 75 300
· 30grams Carbohydrates
30 120 30 120
Guidelines For The Carb-Loading Period· 25-40 % Fat· 15-30 % Protein· 35-55 % Carbs
MODEL PROPORTII pentru aprox. 1500calorii
Ceafa de porc cruda - 150 grame, 348 calorii, 22.8 proteine, 28.2 lipide, 0 carbohidrati, 0 fibreOu de gaina prajit - 150 grame, 294 calorii, 20.4 proteine, 23 lipide, 1.4 carbohidrati, 0 fibreBranza Brie - 30 grame, 101.1 calorii, 6.2 proteine, 8.3 lipide, 0.2 carbohidrati, 0 fibreCascaval de vaca - 30 grame, 102.3 calorii, 6.9 proteine, 8.1 lipide, 0.2 carbohidrati, 0 fibre Nuci - 50 grame, 327.5 calorii, 6.9 proteine, 31.1 lipide, 8.6 carbohidrati, 1.7 fibreSeminte floarea soarelui decojite crude Orlando's - 50 grame, 289 calorii, 11.4 proteine, 25.5 lipide, 1.1carbohidrati, 0 fibreCastraveti - 400 grame, 48 calorii, 2.4 proteine, 0.8 lipide, 8.8 carbohidrati, 2.8 fibreZmeura - 100 grame, 52 calorii, 1.2 proteine, 0.7 lipide, 11.9 carbohidrati, 6.5 fibre---------------------------------------------------------------------------------------TOTAL: 960 grame, 1561.9 calorii, 78.2 proteine, 125.7 lipide, 32.2 carbohidrati, 11 fibreThe
Anabolic Diet
was created by Dr. Mauro Di Pasquale with the aim to help individualsincrease muscle mass while decreasing body fat. The diet plan for the Anabolic Diet hasindividuals following a low carbohydrate diet during the week and a high carbohydrate diet onthe weekends. This switching between high and low carbohydrate days is done to teach the body to start burning fat for energy instead of carbohydrates. Dieters are advised to eat 5 to 6small meals a day. Below are two sample meal plans for both the low carbohydrate days and thehigh carbohydrate days.
Low Carbohydrate Meal Plans
Here is one set of meal options for a low carbohydrate day:Meal #1
2 eggs, fried, sunny side up or over easy
4 slices of cooked baconMeal #2
3 oz cheese
2 oz deli meatMeal #3
 
2 oz pepperoni
3 oz string cheeseMeal #4
2 Turkey hotdogs
1 tbsp mustardMeal #5
10 oz turkey breast
2 cups romaine lettuce or spinach
1 tbsp olive oil
½ tbsp vinegar 
1 cup carrots, raw or steamedMeal #6
1 oz nuts
1 oz cheeseHere is another sample menu for a day of low carbohydrate eating:Meal #1
3 eggs
2 oz cheese
2 oz sausageCook together in a nonstick skillet to make an omelet.Meal #2
3 slice cheese
2 oz sausage or deli meatMeal #3
4 oz vegetarian chili
2 to 3 oz ground beef 
1 oz cheese, shreddedBrown the beef in a nonstick skillet. Add to warmed chili and top with cheese.Meal #4
½ cup cottage cheese
 
Meal #5
1 hardboiled egg
4 to 6 oz hamMeal #6
1 cup sugar free jello
1 tbsp whipped cream
High Carbohydrate Meal Plans
Here is a sample menu for one of the few days you consume a high amount of carbohydrates:Meal #1
½ cup oatmeal
1 cup 2% milk 
2 tbsp raisinsMeal #2
1 banana
2 graham crackersMeal #3
4 to 6 oz boneless, skinless chicken breast
1 cup cooked brown rice
1 cup spinach seasoned with lemon juice, salt and pepper Meal #4
8 oz applesauce
1 whole wheat bagelMeal #5
2 cups whole grain pasta, cooked
¾ cup marinara sauce
2 tbsp parmesan cheeseMeal #6
2 cup angel food cake
1 cup strawberries or blueberries
1 tbsp whipped cream

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