Day 1

Time Meal Macros Kcal

Oats 100g. Carbs 65 g.

Breakfast Choice of berries 50g. Protein 16 g. 390
Fats 1 g.

Carbs 118 g.
200g. red lentils
Lunch Protein 46 g. 700kcal
150g. vegetables
Fats 4 g.

Carbs 4 g.
Snack 1. Protein Yogurt Valio Protein 9 g. 61kcal
Fats 0 g.

5 egg whites
Carbs ¬32 g.
Choice of veggies 75g.
Dinner Protein 36 g. 295
1 toast / slice of bread
Fats 2 g.

Carbs 209 g.
Total: Protein 107 g. 1400
Fats 15 g.

* jogurtas: https://www.valio.ee/en/products/yoghurt/valio-profeel-protein-yogurts
 Day 2

Time Meal Macros Kcal

Carbs 20 g.
Protein Yogurt Valio
Breakfast Protein 12 g. 137
+ 2 rice cakes
Fats 1 g.
Carbs 5 g.
Snack 1 Low carb protein shake Protein 28 g. 115
Fats 1 g.

Kidney beans 200g. Carbs 120 g.

Lunch 2 wraps + tomato sauce + Protein 47 g. 736
veggies Fats 3 g.

Carbs 30 g.
Snack 2. 1 Banana / 2 apple Protein 2 g. 130
Fats 1 g.

Tofu 200g.. Carbs ¬20 g.

Dinner Cooked potato 100g. Protein 42 g. 464
Fats 24 g.

Carbs 195 g.
Total: Protein 130 g. 1582
Fats 30 g.

tofu: https://www.rimi.lt/e-parduotuve/lt/produktai/pieno-produktai-kiausiniai-ir-suris/suris/augalines-
kilmes-suris/baltyminis-soju-gaminys-tofu-neutralus-150-g/p/283949
 Day 3

Time Meal Macros Kcal

Carbs 65 g.
Oats 100g.
Breakfast Protein 11 g. 390
Choice of berries 50g.
Fats 1 g.
Carbs 28 g.
Snack 1 Greek yogurt 200g. Protein 19 g. 224
+2 rice cakes Fats 4 g.
Chickpeas 200g.
Carbs 95 g.
Rice 100g.
Lunch Protein 30 g. 536
Veggies 100g.
Fats 4 g.

Carbs 5 g.
Snack 2. Low carb Protein shake Protein 28 g. 115
Fats 1 g.

Carbs 2 g.
5 egg whites
Dinner Protein 22 g. 380
Tomato +cucumber 250g.
Fats 3 g.

Carbs 195 g.
Total: Protein 110 g. 1645
Fats 13 g.

jogurtas: https://www.rimi.lt/e-parduotuve/lt/produktai/pieno-produktai-kiausiniai-ir-suris/jogurtai-ir-
desertai/jogurtai-be-pagardu/naturalus-graikiskas-jogurtas-3-9-200g/p/927780
 Day 4

Time Meal Macros Kcal

Carbs 20 g.
Protein Yogurt Valio
Breakfast Protein 12 g. 137
+ 2 rice cakes
Fats 1 g.
Carbs 20 g.
Snack 1 Protein 1 g. 87
Banana / apple
Fats 1 g.
Protein pancakes
Carbs 30 g.
(protein powder 2 scoops
Lunch Protein 55 g. 390
+3 eggs + milk + 50g flour
Fats 4 g.
= bake )
3 rice cakes Carbs 45 g.
Snack 2. 1/2 avocado Protein 4 g. 313
Salt / pepper Fats 15 g.

Tofu 200g. Carbs 60 g.

Dinner Veggies 50g. Protein 45 g. 676
100g. pasta Fats 24 g.

Carbs 175 g.
Total: Protein 117 g. 1600
Fats 45 g.
Bendra info:

Vandens - geri kad eitum i toleta kas 1.5 - 2 h. mazdaug 1.5l - 2l max butu , tikrai nepersistenk nereikia

VItaminai:

Cinkas - butinai reikia.

Zuvies taukai / B grupes bitaminai - stipriai rekomenduoju

sanariams kologenas - jeigu reikia

Kalis , magnis - esant galimybei - praverstu bent viena dezute sugert pastiprinti pries kruvius

Creatinas - rekomentduoju

low carb Protein powder - reikia ( siuos asmeniskai esu bandes man tiko ir patiko )

https://maistassportui.lt/katalogas/nutrend-100-whey-protein/

https://maistassportui.lt/katalogas/scitec-100-whey-protein-professional/?modification=232

riesu tvarsciai - patariu, lyg pamanu kad paauglystei turejai su riesais problema

dirzas - veliau jo, dabar - pagal galimybes

Ko nereikia :
BCAA - pinigu ismetimas

pre work out - nemanau kad pradzioi reikia, kavos/ zalios arbatos isgert ir uzteks

glutaminas / monohidratai / intra work out - nereikia , sudedamos dalys kitur gaunamos