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Mc ch

Cn nng
(kg)

Ghi ch

Gim cn

Cn nng
(lbs)

Nhn vi 2.2

65

143

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Phn b cc c
Cc cht

Ghi ch

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

Ba 1 (sng)

Ba 2 (tra)

Tinh bt hp th
chm

Tinh bt hp th
chm

12.4
38.8
0.0

12.4
38.8
18.6

Lng calories
cn trong 1
Thnh phn cc cht trong 1 ngy
ngy
Nhn vi 20. Mun
gim cn th tr i
1000, gi cn th
-500

1860

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Lng
calories t
mi cht

Bnh thng v tng cn th m 15%, m


30%, TB 45%. Khi gim cn: m 30%, m
45%, TB 15%.

Nhn vi thnh
phn % cc cht

M (fat)

30%

558

m (protein)

50%

930

Tinh bt (carb)

20%

372

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Phn b cc cht trong cc ba n


Ba 3 (trc
tp 1-2 ting)

Trong khi tp

Thc n kh tiu =
C th dng amino acid
nhiu thi gian hn
(Glutamine, BCAA)
Khng dng tinh bt
Tinh bt hp th nhanh
hp th nhanh

0.0
38.8
18.6

0.0
0.0
18.6

Ba 4 (ngay
sau khi tp)

Ba 5 (1 2
ting sau khi
tp)

Tinh bt hp th
nhanh

Tinh bt hp th
chm

12.4
38.8
18.6

12.4
38.8
18.6

Khi lng
mi cht
1 g m = 9 calo, 1
g m/TB = 4 calo

62.0
232.5
93.0

Ba 6 (Trc
khi ng 1
ting)
C th dng
Casein protein
Tinh bt hp th
chm

12.4
38.8
0.0