Mc ch

Cn nng (kg) Cn nng (lbs)

Ghi ch

Gi nguyn

66

Lng calories
cn trong 1 ngy

Nhn vi 2.2

Nhn vi 20. Mun

gim cn th tr i
1000, gi cn th 500

145.2

2404

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Phn b cc cht trong cc ba n

Cc cht

Ghi ch

M (fat)
m (protein)
Tinh bt (carb)

Ba 1 (sng)

Ba 2 (tra)

Ba 3 (trc tp
1-2 ting)

Tinh bt hp th
chm

Tinh bt hp th
chm

Thc n kh tiu =
nhiu thi gian hn
Khng dng tinh bt
hp th nhanh

10.7
30.1
0.0

10.7
30.1
60.1

0.0
30.1
60.1

Thnh phn cc cht trong 1 ngy

Bnh thng v tng cn th m 15%, m
30%, TB 45%. Khi gim cn: m 30%, m
45%, TB 15%.

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Lng calories
t mi cht

Khi lng
mi cht

Nhn vi thnh 1 g m = 9 calo, 1

phn % cc cht g m/TB = 4 calo

M (fat)

20%

480.8

53.4

m (protein)

30%

721.2

180.3

Tinh bt (carb)

50%

1202

300.5

Ba 5 (1 2
ting sau khi
tp)

Ba 6 (Trc
khi ng 1
ting)

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Phn b cc cht trong cc ba n

Trong khi tp
C th dng amino acid
(Glutamine, BCAA)
Tinh bt hp th nhanh

0.0
0.0
60.1

Ba 4 (ngay
sau khi tp)
Tinh bt hp th
nhanh

10.7
30.1
60.1

C th dng
Tinh bt hp th Casein protein
chm
Tinh bt hp th
chm

10.7
30.1
60.1

10.7
30.1
0.0