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\sa0 \keepn \keep \sbasedon49 \snext49 \slink37 \spriority9 \sunhideused \ssemih
idden Heading 9;}{\s49 \spriority0 Normal;}}\pard \brdrt \brdrnone \brdrw10 \brd
rb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrb
tw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql
\sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b \fs24 \par \pard \b
rdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brd
rr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \l

i0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plai
n \f0 \b \fs24 Obiectiv: masa musculara // eliminare tesut adipos \par \pard \br
drt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdr
r \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li
0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain
\f0 \b \fs28 Orele de masa sunt orientative plus/minus 30 min - o ora !!!! Mese
se pot schimba intre ele dupa cum urmeaza: \par \pard \brdrt \brdrnone \brdrw10
\brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \
brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi
0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b \fs28 Luni la
micul dejun de exemplu iti pot alege micul dejun din oricare zi. Este valabil si
pentru restul meselor. Ex: luni poti schimba masa 2 cu o masa 2 din orice alta
zi. \par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrn
one \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brd
rnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shadi
ng0 \cbpat0 \plain \f0 \b \fs28 Indiferent de ora de trezire pornesti cu micul d
ejun si continui cu cate o masa la aproximativ 4 ore !\par \pard \brdrt \brdrnon
e \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone
\brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0
\rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b \fs2
4 Toate cantitatile se cantaresc crude ! Foarte imprtant ca toti carbohidratii s
a fie complecsi adica totul integral ( paste, orez, paine, fulgi de ovez, etc )\
par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \
brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone
\brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \
cbpat0 \plain \f0 \b \fs24 FOARTE IMPORTANT: INCEARCA SA DORMI MINIM 7 ore pe no
apte IDEAL 8 ORE ca sa poti sa cresti in masa musculara. Culca-te mai devreme te
rog.\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdr
none \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \br
drnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shad
ing0 \cbpat0 \plain \f0 \b \fs32 Program Nutritie pe o saptamana : \par \pard \b
rdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brd
rr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \l
i0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plai
n \f0 \b \fs24 \cf10 Luni\plain \f0 \b \fs24 \cf0 : Mic dejun ( Rondele expandat
e(sanovita) de grau integral )\plain \f0 \b0 \fs24 \cf0 ora 9.00\par \pard \brd
rt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr
\brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0
\lin0 \ri0 \rin0 \fi720 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plai
n \f0 \b0 \fs24 \cf0 2 rondele de grau, 20 g unt de arahide NATURAL, jumatate de
banana \par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \b
rdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar
\brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi720 \ql \sb0 \sa200 \sl276 \slmult1
\shading0 \cbpat0 \plain \f0 \b \fs24 \cf0 Masa 2 ( paste integrale cu branza )\
plain \f0 \b0 \fs24 \cf0 ora 13.00\par \pard \brdrt \brdrnone \brdrw10 \brdrb \
brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \
brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb
0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \fs24 \cf0
-20 g pa
ste integrale, 100g branza de vaci slaba(raraul),50g iaurt grecesc, sare dupa gu
st\plain \f0 \b \fs24 \cf0 \par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone
\brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone
\brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200
\sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b \fs24 \cf0
Masa 3 ( Tartine
cu branza )\plain \f0 \b0 \fs24 \cf0 ora 16.30\par \pard \brdrt \brdrnone \br
drw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdr
w10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin
0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \fs24 \c
f0
-150 g branza slaba de vaci, doua felii de paine integrala\plain \f0 \b
\fs24 \cf0 \par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl
\brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrb

ar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1
\shading0 \cbpat0 \plain \f0 \b \fs24 \cf0
Masa 4 ( vita cu sparanghel )\pl
ain \f0 \b0 \fs24 \cf0 ora 21.00\par \pard \brdrt \brdrnone \brdrw10 \brdrb \br
drnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \br
drnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0
\sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \fs24 \cf0
-150 g v
ita la cuptor, 200 g sparanghel la gratar \par \pard \brdrt \brdrnone \brdrw10 \
brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \br
drbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0
\ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b \fs24 \cf10 Mart
i\plain \f0 \b \fs24 \cf0 : Mic dejun ( Omleta cu legume )\plain \f0 \b0 \fs24 \
cf0 ora 9.00\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brd
rl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brd
rbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi720 \ql \sb0 \sa200 \sl276 \slm
ult1 \shading0 \cbpat0 \plain \f0 \b0 \fs24 \cf0 3 albusuri, 1 galbenus, legume
( rosii, ardei gras, masiline ), branza slaba telemea de vaca (50g), 2 felii de
paine integrala prajita.\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \b
rdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \b
rdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi720 \ql \sb0 \sa200
\sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b \fs24 \cf0 Masa 2 ( vita cu broc
coli si paste )\plain \f0 \b0 \fs24 \cf0 ora 13.00\par \pard \brdrt \brdrnone \
brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \br
drw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \r
in0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \fs24
\cf0
-20 g paste integrale, 150 g vita la gratar, 100 g brocoli fiert\plain \
f0 \b \fs24 \cf0 \par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10
\brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10
\brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \s
lmult1 \shading0 \cbpat0 \plain \f0 \b \fs24 \cf0
Masa 3 ( Urda cu masline
si cu salata )\plain \f0 \b0 \fs24 \cf0 ora 16.30\par \pard \brdrt \brdrnone \
brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \br
drw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \r
in0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \fs24
\cf0
-150 g urda slaba, 20 grame masline, salata ( ardei, castraveti, salata
).
\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \b
rdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar
\brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi720 \ql \sb0 \sa200 \sl276 \slmult1
\shading0 \cbpat0 \plain \f0 \b \fs24 \cf0 Masa 4 ( pui cu legume )\plain \f0 \b
0 \fs24 \cf0 ora 21.00\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \br
drw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \br
drw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl
276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \fs24 \cf0
-150 g piept de
pui la gratar cu 150 g mix legume fierte\par \pard \brdrt \brdrnone \brdrw10 \br
drb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdr
btw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \q
l \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b \fs24 \cf10 Miercu
ri\plain \f0 \b \fs24 \cf0 : Mic dejun ( iaurt grecesc cu nuci si fructe de pad
ure ) \plain \f0 \b0 \fs24 \cf0 ora 9.00\par \pard \brdrt \brdrnone \brdrw10 \br
drb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdr
btw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi720
\ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \fs24 \cf0 150
g iaurt grecesc 2% , 30 g nuci crude , 30 g fructe de padure ( congelate sau pro
aspete )\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \b
rdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar
\brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi720 \ql \sb0 \sa200 \sl276 \slmult1
\shading0 \cbpat0 \plain \f0 \b \fs24 \cf0 Masa 2 ( Paste cu carne de curcan sau
vita )\plain \f0 \b0 \fs24 \cf0 ora 13.00\par \pard \brdrt \brdrnone \brdrw10
\brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \b
rdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi7
20 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \fs24 \cf0 -

20g paste, 150g piept de curcan fiert, ciuperci, ardei gras, rosii cherry, morco
v, ceapa, usturoi, suc de rosii, piper sau ardei iute dupa gust ( legumele se ca
lesc in apa FARA ulei )\plain \f0 \b \fs24 \cf0 \par \pard \brdrt \brdrnone \brd
rw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw
10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0
\fi720 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b \fs24 \c
f0 Masa 3 ( piept de curcan cu cartofi dulci )\plain \f0 \b0 \fs24 \cf0 ora 16.
30\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnon
e \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrn
one \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading
0 \cbpat0 \plain \f0 \b0 \fs24 \cf0
-150 g piept de curcan, 100 g cartofi du
lci la cuptor\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brd
rl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brd
rbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi720 \ql \sb0 \sa200 \sl276 \slm
ult1 \shading0 \cbpat0 \plain \f0 \b \fs24 \cf0 Masa 4 ( Ciuperci la gratar cu c
arne de curcan )\plain \f0 \b0 \fs24 \cf0 ora 21.00\par \pard \brdrt \brdrnone
\brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \b
rdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \
rin0 \fi720 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \fs
24 \cf0 3 ciuperci mari la gratar umplute cu carne de curcan fiarta si tocata (
150 grame )\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl
\brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrb
ar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1
\shading0 \cbpat0 \plain \f0 \b \fs24 \cf10 Joi\plain \f0 \b \fs24 \cf0 : Mic d
ejun ( Branza cu iaurt grecesc)\plain \f0 \b0 \fs24 \cf0 ora 9.00\par \pard \br
drt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdr
r \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li
0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain
\f0 \b0 \fs24 \cf0
100 g branza slaba de vaci, 50 g iaurt grecesc, branza s
laba telemea de vaca (50g) , 1 rosie, masline - 2 felii de paine integrala\par \
pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw
10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brd
rw10 \li0 \lin0 \ri0 \rin0 \fi720 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbp
at0 \plain \f0 \b \fs24 \cf0 Masa 2 ( supa crema de linte )\plain \f0 \b0 \fs24
\cf0 ora 13.00\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \b
rdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \b
rdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slm
ult1 \shading0 \cbpat0 \plain \f0 \b0 \fs24 \cf0
150 g linte, usturoi dup
a gust ( se fierbe lintea si se paseaza la blender )\par \pard \brdrt \brdrnone
\brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \b
rdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \
rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b \fs24
\cf0
Masa 3 ( vita cu cartof la cuptor )\plain \f0 \b0 \fs24 \cf0 ora 16.30\
par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \
brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone
\brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \
cbpat0 \plain \f0 \b0 \fs24 \cf0
-150 g vita la cuptor, 100 grame cartof
la cuptor, 100 g legume.\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \b
rdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \b
rdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi720 \ql \sb0 \sa200
\sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b \fs24 \cf0 Masa 4 ( Paste cu pie
pt de curcan)\plain \f0 \b0 \fs24 \cf0 ora 21.00\par \pard \brdrt \brdrnone \br
drw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdr
w10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin
0 \fi720 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \fs24
\cf0 -100g piept de curcan fiert, 20 g paste integrale, 50 g iaurt grecesc( ames
teci tot ) condimente dupa gust.\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brd
rnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brd
rnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \
sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b \fs24 \cf10 Vineri\plain \

f0 \b \fs24 \cf0 : Mic dejun ( Omleta cu legume )\plain \f0 \b0 \fs24 \cf0 ora
9.00\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdr
none \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \br
drnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi720 \ql \sb0 \sa200 \sl276 \slmult1 \sh
ading0 \cbpat0 \plain \f0 \b0 \fs24 \cf0 3 albusuri, 1 galbenus, legume ( rosii,
ardei gras, masiline ), branza slaba telemea de vaca (50g), 2 felii de paine in
tegrala prajita.\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \
brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \
brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \sl
mult1 \shading0 \cbpat0 \plain \f0 \b0 \fs24 \cf0
\plain \f0 \b \fs24 \cf0
Masa 2 ( Ficatei cu cartofi natur )\plain \f0 \b0 \fs24 \cf0 ora 13.00\par \pa
rd \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10
\brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw
10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0
\plain \f0 \b0 \fs24 \cf0
-150 g ficatei de pui la gratar, 100 grame carto
fi natur ( se pot pisa, adauga iaurt grecesc si sare ) si musdei ( dupa gust )\p
lain \f0 \b \fs24 \cf0 \par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \br
drw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \br
drw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl
276 \slmult1 \shading0 \cbpat0 \plain \f0 \b \fs24 \cf0
Masa 3 ( Muschi
de porc cu cartofi natur )\plain \f0 \b0 \fs24 \cf0 ora 16.30\par \pard \brdrt
\brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \b
rdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \l
in0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0
\b0 \fs24 \cf0
-150 g muschiulet slab de porc la gratar ( cimbru, chime
n, sare, piper dupa gust ), 75 g cartofi natur (se pot pisa si se adauga iaurt g
recesc si sare pt a se face piure)+muraturi(optional)\par \pard \brdrt \brdrnone
\brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \
brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0
\rin0 \fi720 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b \fs
24 \cf0 Masa 4 ( Piept de curcan cu ciuperci la gratar\plain \f0 \b0 \fs24 \cf0
) ora 21.00\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdr
l \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdr
bar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult
1 \shading0 \cbpat0 \plain \f0 \b0 \fs24 \cf0 -150 g piept de curcan la gratar
, 3 ciuperci mari la gratar \par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnon
e \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnon
e \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa20
0 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b \fs24 \cf10 Sambata\plain \f0
\b \fs24 \cf0 :Mic dejun ( Rondele expandate(sanovita) de grau integral )\plain
\f0 \b0 \fs24 \cf0 9.00\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \b
rdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \b
rdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi720 \ql \sb0 \sa200
\sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \fs24 \cf0 2 rondele de grau, 2
0 g unt de arahide NATURAL, jumatate de banana \par \pard \brdrt \brdrnone \brdr
w10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw1
0 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0
\fi720 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b \fs24 \cf
0 Masa 2 ( orez sarbesc cu curcan )\plain \f0 \b0 \fs24 \cf0 ora 13.00 \par \pa
rd \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10
\brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw
10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0
\plain \f0 \b0 \fs24 \cf0
-20g orez integral, 150 g piept de curcan fiert,
ardei gras, ceapa, 20 g mazare, morcov, ciuperci, condimente dupa gust ( legume
le se calesc in apa )\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdr
w10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdr
w10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl27
6 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \fs24 \cf0 \plain \f0 \b \fs24 \cf0
Masa 3 ( Muschi de porc cu cartofi natur )\plain \f0 \b0 \fs24 \cf0 ora 17.00\
par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \

brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone

\brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \
cbpat0 \plain \f0 \b0 \fs24 \cf0
-150 g muschiulet slab de porc la gratar
( cimbru, chimen, sare, piper dupa gust ), 75 g cartofi natur (se pot pisa si s
e adauga iaurt grecesc si sare pt a se face piure)+muraturi(optional)\par \pard
\brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \b
rdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10
\li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \pl
ain \f0 \b0 \fs24 \cf0 \plain \f0 \b \fs24 \cf0 Masa 4 ( tartine cu branza )\pl
ain \f0 \b0 \fs24 \cf0 ora 21.00
\par \pard \brdrt \brdrnone \brdrw10 \br
drb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdr
btw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \q
l \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \fs24 \cf0
-o felie de paine integrala, 150 g branza slaba( raraul ), ceapa, masiline\par \
pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw
10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brd
rw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat
0 \plain \f0 \b0 \fs24 \cf0
\plain \f0 \b \fs24 \cf10 Duminica\plain \f0 \b
\fs24 \cf0 : Mic dejun ( cereale cu lapte )\plain \f0 \b0 \fs24 \cf0 ora 9.00\p
ar \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \b
rdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone
\brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \c
bpat0 \plain \f0 \b0 \fs24 \cf0
\u8211? 20g fulgi de ovaz integrali, 20
g mix seminte crude, o lingurita miere, scortisoara dupa gust, jumatate de ban
ana totul facut cu 100 g lapte de soia ( sau apa daca nu poti bea lapte )\par \p
ard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw1
0 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdr
w10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0
\plain \f0 \b0 \fs24 \cf0
\plain \f0 \b \fs24 \cf0 Masa 2 (biftec vita)\pl
ain \f0 \b0 \fs24 \cf0 ora 13.00\par \pard \brdrt \brdrnone \brdrw10 \brdrb \br
drnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \br
drnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0
\sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \fs24 \cf0
-150 g b
iftec de vita\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brd
rl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brd
rbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmul
t1 \shading0 \cbpat0 \plain \f0 \b0 \fs24 \cf0 \plain \f0 \b \fs24 \cf0 Masa 3
( supa de vita cu legume)\plain \f0 \b0 \fs24 \cf0 ora 17.00 \par \pard \brdr
t \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr
\brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0
\lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \
f0 \b0 \fs24 \cf0
-150 g muschi vita, 20g taietei integrali, morcov, mazar
e, ceapa\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \b
rdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar
\brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \s
hading0 \cbpat0 \plain \f0 \b0 \fs24 \cf0
\plain \f0 \b \fs24 \cf0 Masa 4
( Ficatei la gratar cu legume)\plain \f0 \b0 \fs24 \cf0 ora 21.00\par \pard \br
drt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdr
r \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li
0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain
\f0 \b0 \fs24 \cf0
-150 gr ficatei la gratar, 150 g mix legume fierte\par \
pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw
10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brd
rw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat
0 \plain \f0 \b0 \fs24 \cf0 \par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnon
e \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnon
e \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa20
0 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \fs24 \cf0
\plain \f0 \b \
fs24 \cf0 RECOMANDARI:\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brd
rw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brd

rw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl2
76 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \fs24 \cf0 Doua pahare de ceai verd
e pe zi pana in ora 6 ( contin cafeina si e posibil sa intervina probleme cu som
nul)\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrn
one \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brd
rnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shadi
ng0 \cbpat0 \plain \f0 \b \fs24 \cf0 Minim 3 litri de apa pe zi!
\par \pa
rd \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10
\brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw
10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0
\plain \f0 \b \fs24 \cf10 \par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone
\brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone
\brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200
\sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b \fs24 \cf10 INTRE SPORT SI MASA
DE DINAINTE TREBUIE SA AI CAM 2-3 ORE SPATIU -- SE APLICA SI LA KICKBOXING\par \
pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw
10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brd
rw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat
0 \plain \f0 \b \fs24 \cf10 \plain \f0 \b \ul \fs24 \cf10 !!! FOARTE IMPORTANT
!!!! \plain \f0 \b \ulnone \fs24 \cf0 \par \pard \brdrt \brdrnone \brdrw10 \brdr
b \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbt
w \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql
\sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b \ulnone \fs32 \cf0 P
rogram Antrenament pe o saptamana :\par \pard \brdrt \brdrnone \brdrw10 \brdrb \
brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \
brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb
0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b \ulnone \fs24 \cf10 Ziu
a 1 \plain \f0 \b \ulnone \fs24 \cf0 : \plain \f0 \b \ulnone \fs24 \cf10 Piept\p
lain \f0 \b0 \ulnone \fs24 \cf10 :\plain \f0 \b0 \ulnone \fs24 \cf0 Impins decl
inat cu bara 3 x 12 rep ( daca depasesti 12 rep maresti cu 10% greutatea )\par \
pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw
10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brd
rw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat
0 \plain \f0 \b0 \ulnone \fs24 \cf0
Impins inclinat cu ganterele 3x12 rep\pa
r \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \br
drw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \
brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cb
pat0 \plain \f0 \b0 \ulnone \fs24 \cf0 Impins orizontal cu bara 3x12 rep\par \p
ard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw1
0 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdr
w10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0
\plain \f0 \b0 \ulnone \fs24 \cf0
Fluturari cu ganterele din semi-inclinat
3x12 rep ( banca pusa la prima gaura )\par \pard \brdrt \brdrnone \brdrw10 \brd
rb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrb
tw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql
\sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \ulnone \fs24 \cf0
Fluturari la cabluri 3x12 rep\par \pard \brdrt \brdrnone \brdrw10 \brdrb
\brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw
\brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \
sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b \ulnone \fs24 \cf10 U
meri\plain \f0 \b0 \ulnone \fs24 \cf10 :\plain \f0 \b0 \ulnone \fs24 \cf0 Ridic
ari in fata cu gantere alternativ pe fiecare mana din picioare 3x12 rep\par \par
d \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10
\brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw1
0 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \
plain \f0 \b \ulnone \fs24 \cf10 Triceps\plain \f0 \b0 \ulnone \fs24 \cf0 : Exte
nsii cu bara la cabluri 4x16 rep\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brd
rnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brd
rnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \
sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b \ulnone \fs24 \cf10 Ziua 2

: Picioare\plain \f0 \b \ulnone \fs24 \cf0 :\par \pard \brdrt \brdrnone \brdrw
10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10
\brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \
fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \ulnone \fs
24 \cf0
Genuflexiuni cu bara in spate 3x 12 rep \par \pard \brdrt \brdrn
one \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnon
e \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \r
i0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \
ulnone \fs24 \cf0
Fandari cu ganterele in maini 4x12 rep\par \pard \brdrt
\brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \b
rdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \l
in0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0
\b0 \ulnone \fs24 \cf0
Flexii la aparat 3x12 rep\par \pard \brdrt \brdr
none \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrno
ne \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \
ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0
\ulnone \fs24 \cf0
Extensii la aparat 3x12 rep\par \pard \brdrt \brdrnone \
brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \br
drw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \r
in0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \ulnon
e \fs24 \cf0
Gambe la aparat 6x12 rep\par \pard \brdrt \brdrnone \brdrw10 \br
drb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdr
btw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \q
l \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \ulnone \fs24 \cf
0
\plain \f0 \b \ulnone \fs24 \cf10 Abdomen:\plain \f0 \b \ulnone \fs24 \c
f0 \par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrno
ne \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdr
none \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shadin
g0 \cbpat0 \plain \f0 \b0 \ulnone \fs24 \cf0
Din atarnat ridicari de picioare
4x20 rep ( sau daca nu se pot efectua din atarnat incerca la aparatul unde iti
tii coatele sprijinite)\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \br
drw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \br
drw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl
276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \ulnone \fs24 \cf0
La bancu
ta inclinata la 45 grade 4x20 rep\par \pard \brdrt \brdrnone \brdrw10 \brdrb \br
drnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \br
drnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0
\sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \ulnone \fs24 \cf0
La banca dreapta Crunches 4x20 rep\par \pard \brdrt \brdrnone \brdrw10 \brdrb \b
rdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \b
rdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0
\sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b \ulnone \fs24 \cf10 Ziua
3 : \plain \f0 \b \ulnone \fs24 \cf7 Spate\plain \f0 \b0 \ulnone \fs24 \cf7 : T
ractiuni la helcometru la piept 3x 12 rep\par \pard \brdrt \brdrnone \brdrw10 \b
rdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brd
rbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \
ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \ulnone \fs24 \c
f7
Tractiuni la helcometru la ceafa 3x12 rep\par \pard \brdrt \brdrnone \br
drw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdr
w10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin
0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \ulnone
\fs24 \cf7
Ramat cu priza apropiata la aparat 3x12 rep\par \pard \brdrt \br
drnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdr
none \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0
\ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b
0 \ulnone \fs24 \cf7
Tractiuni la helcometru cu priza supinatie apropiata 3x1
2 rep\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdr
none \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \br
drnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi720 \ql \sb0 \sa200 \sl276 \slmult1 \sh
ading0 \cbpat0 \plain \f0 \b0 \ulnone \fs24 \cf7 Tractiuni cu bratele intinse la

helcometru\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl

\brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrb
ar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi720 \ql \sb0 \sa200 \sl276 \slmul
t1 \shading0 \cbpat0 \plain \f0 \b \ulnone \fs24 \cf7 Biceps : \plain \f0 \b0 \u
lnone \fs24 \cf7 Ridicari alternative de gantere din picioare 3x12 rep\par \pard
\brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \
brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10
\li0 \lin0 \ri0 \rin0 \fi720 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0
\plain \f0 \b0 \ulnone \fs24 \cf7 Flexiuni cu bara Z la banca Scott 3x12 rep\par
\pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brd
rw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \b
rdrw10 \li0 \lin0 \ri0 \rin0 \fi720 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \c
bpat0 \plain \f0 \b \ulnone \fs24 \cf7 Deltoid Anterior\plain \f0 \b0 \ulnone \f
s24 \cf7 : la aparat 4x12 rep\plain \f0 \b \ulnone \fs24 \cf10 \par \pard \brdrt
\brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \
brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \
lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f
0 \b0 \ulnone \fs24 \cf0 \par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \
brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \
brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \
sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b \ulnone \fs24 \cf0 SUPLIMENTE REC
OMANDATE: Optional\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10
\brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10
\brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \
slmult1 \shading0 \cbpat0 \plain \f0 \b0 \ulnone \fs24 \cf0 Complex vitamine ( d
e dimineata la trezire )\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \b
rdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \b
rdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \s
l276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \ulnone \fs24 \cf0 Acetil L-carni
tine + CLA ( 30 minute inainte de antrenament )\par \pard \brdrt \brdrnone \brdr
w10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw1
0 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0
\fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \ulnone \f
s24 \cf0 Aminoacizi sau BCAA ( 30 minute inainte de antrenament IMPORTANT !!!)\p
ar \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \b
rdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone
\brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \c
bpat0 \plain \f0 \b0 \ulnone \fs24 \cf0 Proteina : ultra whey de la muscle line
- imediat dupa antrenament \par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone
\brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone
\brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200
\sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b \ulnone \fs24 \cf0 SPOR LA TREA
BA !!\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdr
none \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \br
drnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shad
ing0 \cbpat0 \plain \f0 \b0 \ulnone \fs24 \cf0 \par \pard \brdrt \brdrnone \brdr
w10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw1
0 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0
\fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \ulnone \f
s24 \cf0 \par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \
brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar
\brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \
shading0 \cbpat0 \plain \f0 \b0 \ulnone \fs24 \cf0
\par \pard \brdrt \brdrn
one \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnon
e \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \r
i0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \
ulnone \fs24 \cf0
\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \b
rdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \b
rdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \s
l276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \ulnone \fs24 \cf0
\par \pa

rd \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10

\brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw
10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0
\plain \f0 \b0 \ulnone \fs24 \cf0
\par \pard \brdrt \brdrnone \brdrw10 \br
drb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdr
btw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \q
l \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \ulnone \fs24 \cf
0 \par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnon
e \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrn
one \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading
0 \cbpat0 \plain \f0 \b0 \ulnone \fs24 \cf0 \par \pard \brdrt \brdrnone \brdrw10
\brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \
brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi
0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \ulnone \fs24
\cf0
\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \
brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar
\brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \
shading0 \cbpat0 \plain \f0 \b0 \ulnone \fs24 \cf0 \par \pard \brdrt \brdrnone \
brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \br
drw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \r
in0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f0 \b0 \ulnon
e \fs24 \cf0
\par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \
brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \
brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \sl
mult1 \shading0 \cbpat0 \plain \f1 \b0 \ulnone \fs22 \cf0 \par \pard \brdrt \brd
rnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrn
one \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0
\ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f1 \b0
\ulnone \fs22 \cf0 \par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw
10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw
10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276
\slmult1 \shading0 \cbpat0 \plain \f1 \b0 \ulnone \fs22 \cf0 \par \pard \brdrt
\brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \b
rdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \l
in0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f1
\b0 \ulnone \fs22 \cf0 \par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \b
rdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \b
rdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \s
l276 \slmult1 \shading0 \cbpat0 \plain \f1 \b0 \ulnone \fs22 \cf0 \par \pard \br
drt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdr
r \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li
0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain
\f1 \b0 \ulnone \fs22 \cf0 \par \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnon
e \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnon
e \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa20
0 \sl276 \slmult1 \shading0 \cbpat0 \plain \f1 \b0 \ulnone \fs22 \cf0 \par \pard
\brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \
brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10
\li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \p
lain \f1 \b0 \ulnone \fs22 \cf0 \par \pard \brdrt \brdrnone \brdrw10 \brdrb \brd
rnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brd
rnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \
sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f1 \b0 \ulnone \fs22 \cf0 \par \
pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw
10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone \brd
rw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat
0 \plain \f1 \b0 \ulnone \fs22 \cf0 \par \pard \brdrt \brdrnone \brdrw10 \brdrb
\brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw
\brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \s
b0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f1 \b0 \ulnone \fs22 \cf0 \p

ar \pard \brdrt \brdrnone \brdrw10 \brdrb \brdrnone \brdrw10 \brdrl \brdrnone \b

rdrw10 \brdrr \brdrnone \brdrw10 \brdrbtw \brdrnone \brdrw10 \brdrbar \brdrnone
\brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \ql \sb0 \sa200 \sl276 \slmult1 \shading0 \c
bpat0 \plain \f1 \b0 \ulnone \fs22 \cf0 \par \pard \brdrt \brdrnone \brdrw10 \br
drb \brdrnone \brdrw10 \brdrl \brdrnone \brdrw10 \brdrr \brdrnone \brdrw10 \brdr
btw \brdrnone \brdrw10 \brdrbar \brdrnone \brdrw10 \li0 \lin0 \ri0 \rin0 \fi0 \q
l \sb0 \sa200 \sl276 \slmult1 \shading0 \cbpat0 \plain \f1 \b0 \ulnone \fs22 \cf
0 \par }