Pendahuluan: Diet pembentukan tubuh
Diet Binaraga 2400 kalori
SARAPAN | |
| Jus jeruk | 300 g |
| roti | 70 g |
| Selai aprikot | 40 g |
SNACK | |
| Yoghurt susu semi skim | 130 g |
| Pine Nuts | 15 g |
| kiwi | 100 g |
LUNCH | |
| Nasi merah | 150 g |
| Kacang kaleng | 150 g |
| Minyak zaitun extra virgin | 20 g |
| Parmesan g | 20 g |
| Tomat mempertahankan + aroma | 50 g |
SNACK | |
| Protein whey 90% | 30 g |
| Pisang (dikupas) | 80 g |
MAKAN MALAM | |
| Roti gandum utuh | 120 g |
| Kelinci, daging tanpa lemak | 200 g |
| timun | 200 g |
| Minyak zaitun | 20 g |
| apel | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 2399 Kcal | |
| protein | 126 g | 21 |
| Grassi | 68 g | 25 |
| karbohidrat | 342 g | 54 |
| serat | 40 g | |
| minum | 0 | 0 |
| besi | 17, 84 mg | |
| sepak bola | 729, 5 mg | |
| kolesterol | 163, 4 mg | |
Diet Binaraga 2600 Kalori
SARAPAN | |
| Susu sapi skim sebagian | 300 g |
| muesli | 50 g |
| hazelnut | 20 g |
SNACK | |
| stroberi | 150 g |
| Yoghurt susu buah rendah lemak | 250 g |
LUNCH | |
| Pasta semolina generik | 150 g |
| Parut Parmesan | 20 g |
| Salad tomat | 200 g |
| Paprika kuning | 100 g |
| Minyak zaitun | 10 g |
| Ikan teri dalam minyak | 20 g |
| Tuna alami | 110 g |
SNACK | |
| apel | 200 g |
MAKAN MALAM | |
| Roti gandum utuh | 100 g |
| 2 telur ayam utuh | 120 g |
| Minyak biji jagung | 10 g |
| kiwi | 100 g |
SETELAH MALAM MALAM | |
| Protein whey (90%) | 25 g |
| Susu skim sebagian | 250 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 2599 Kcal | |
| protein | 146 g | 22 |
| Grassi | 86 g | 29 |
| karbohidrat | 339 g | 49 |
| serat | 28 g | |
| minum | 0 g | |
| besi | 17, 02 mg | |
| sepak bola | 1640 mg | |
| kolesterol | 763 mg | |
Diet Membangun Tubuh 2.750 kalori
SARAPAN | |
| Teh dalam cangkir | 500 g |
| Ruam gandum | 100 g |
| Selai ceri | 40 g |
SNACK | |
| kiwi | 100 g |
| Kacang kenari kering | 20 g |
LUNCH | |
| Pasta semolina integral | 120 g |
| Daging sapi tanpa cincang | 150 g |
| Tomat, sedikit minyak dan kemangi | 50 g |
| cukini | 200 g |
SNACK | |
| Roti zaitun | 120 g |
| bresaola | 50 g |
| apel | 200 g |
MAKAN MALAM | |
| Roti jenis bruschetta | 100 g |
| tomat | 150 g |
| Zaitun hitam | 20 g |
| Minyak zaitun | 20 g |
| Sapi mozzarella | 100 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 2754 Kcal | |
| protein | 128 g | 19 |
| Grassi | 93 g | 30 |
| karbohidrat | 374 g | 51 |
| serat | 49 g | |
| minum | ||
| besi | 24, 9 mg | |
| sepak bola | 857 g | |
| kolesterol | 174, 5 mg | |
Diet Binaraga 2900 Kalori
SARAPAN | |
| Susu sapi skim sebagian | 300 g |
| Rusia | 100 g |
| Selai aprikot | 50 g |
SNACK | |
| penangkapan ikan | 250 g |
| Protein whey (90%) | 20 g |
LUNCH | |
| Jenis beras pratanak | 150 g |
| Parut Parmesan | 30 g |
| Tomat, sedikit minyak dan kemangi | 100 g |
| kacang | 300 g |
| Minyak zaitun | 20 g |
| Ayam peti | 300 g |
SNACK | |
| Serpihan susu | 80 g |
| Breadsticks gandum utuh | 50 g |
MAKAN MALAM | |
| kentang | 300 g |
| Trout (direbus atau dipanggang) | 200 g |
| Salad tomat | 200 g |
| cukini | 200 g |
| Minyak zaitun | 10 g |
| apel | 200 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 2912 Kkal | |
| protein | 167 g | 23 |
| Grassi | 89 g | 27 |
| karbohidrat | 383 g | 50 |
| serat | 48 g | |
| minum | ||
| besi | 22, 54 mg | |
| sepak bola | 1116 mg | |
| kolesterol | 304 mg | |
Coba Diet Lain
Pendahuluan, Catatan, Penafian, Nasihat Diet 1000 kalori Diet 1200 kalori Diet 1400 kalori Diet 1600 kalori (1) Diet 1600 kalori (2) Diet 1700 kalori (1) Diet 1700 kalori (2) Diet 1800 kalori (1) Diet 1800 kalori (2) Diet 2000 kalori kaloriDiet 3000 kalori Perhitungan Bentuk Berat
