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kako se udebljati

kako se udebljati

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Published by Dragan Tomic

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Published by: Dragan Tomic on Apr 20, 2012
Copyright:Attribution Non-commercial


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This is a sample daily meal plan to gain weight, courtesy of Leslie Bonci, R.D.

, Pittsburgh Steelers' team nutrition consultant.

1. Eat 3 meals a day, plus pre and post workouts. 2. Add calories in at every meal and snack through food and beverages. 3. Get more carbohydrate into your diet through cereal, rice, pasta, fruits, and vegetables to provide fuel for activity. 4. Cut down on fat in the diet and increase the protein and carbohydrate.

           o o o o Breakfast Select from one of the following menus Orange juice (12-oz glass) Bowl of Cheerios (large) with granola added, skim milk Bagel or 2 slices of wheat toast with 1 tablespoon of peanut butter on each piece or 2 pieces of fruit A glass of juice (12 oz) A breakfast sandwich of an English muffin Scrambled eggs (2) 2 pieces of ham 2 slices of cheese or Bagel with 1 tablespoon of peanut butter Smoothie, made with: 1 scoop of protein powder 8 oz yogurt 12 oz skim milk 1 cup of frozen fruit Post-Workout Snack Eat something within 15 minutes of finishing your workout, even if you are not hungry. If you exercise more than once a day, you need to eat something after every workout. Choose between one of the following options that are optimized to recover as well as increase weight. Sports drink Snack (choose one) Peanut butter and jelly sandwich A container of yogurt with granola A small bag of trail mix and sports drink Energy bar, such as Balance, Power or Clif Bar Lunch Select from one of the following menus Submarine sandwich (12-inch), made with one of the following proteins: Chicken Tuna Steak Ham and cheese Baked chips Lemonade or juice or Cheeseburger Grilled chicken sandwich French fries (small) Milkshake (small)

  o o o o

 o o o o      

Hash browns Toast (2 slices) Afternoon Snack Drink (choose one) Low-fat milk Juice Lemonade Snack (choose one) Banana with peanut butter (2 tablespoons) Trail mix with cereal. cheese.             o o o  o o o o  o o o o o  o o o o  o o o  o o o  o o o or Grilled chicken salad Baked potato Juice or Wrap Salad Milkshake or Bagel sandwich with turkey. and dried fruit (1 cup or 2 handfuls) Cheese and crackers Cereal (large bowl) Dinner Split your plate evenly between protein and carbohydrates Protein (choose one) Steak Chicken Fish Pork Turkey Carbohydrates (choose one) Pasta Baked potato Rice Corn Side (choose one) Salad Cooked vegetables Fruit Drink (choose one) Low-fat milk Juice Lemonade Late-Night Snack Snack (choose one) Bowl of ice cream or frozen yogurt Smoothie or protein shake with ice added Peanut butter and jelly sandwich . vegetables. cheese. nuts. and fruit Pasta with sauce and 2 pieces of chicken Salad or Omelet with 3 eggs.

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