| Fødevare | Mængde | Protein [g] | Kulhydrat [g] | Fedt [g] | Energi [kcal] |
|
Før morgenmad (4:00 - 5:59)
|
| Bodylab Whey 80 | 35 g | 28,0 | 1,8 | 1,7 | 134,5 |
| Olivenolie | 5 g | 0 | 0 | 5 | 45 |
| Bodylab Kreatin | 2 g | 2,0 | 0,0 | 0,0 | 8 |
| Tidsrum: 4:00 - 5:59 | 30 (64.2%) | 1,8 (2.1%) | 6,7 (28.9%) | 187,5 |
|
Morgenmad (6:00 - 7:59)
|
| Morgenstund Havregryn | 150 g | 19,5 | 84 | 10,5 | 508,5 |
| Skummetmælk | 400 g | 14 | 19,2 | 0,4 | 136,4 |
| Avocado | 40 g | 0,76 | 5,68 | 5,24 | 72,92 |
| Bodylab Omega 3 | 1 stk. | 0,0 | 0,0 | 1,0 | 9 |
| Bodymin | 2 stk. | 0 | 0 | 0 | 0 |
| C-Vitamin | 1 stk. | 0 | 0 | 0 | 0 |
| D3-Vitamin | 1 stk. | 0 | 0 | 0 | 0 |
| Rosin Sun Maid | 50 g | 1,5 | 35,7 | 0,4 | 152,4 |
| Tidsrum: 6:00 - 7:59 | 35,76 (15.9%) | 144,58 (65.5%) | 17,54 (17.4%) | 879,22 |
|
Formiddag (8:00 - 9:59)
|
| Rugbrød, Hercules, Fuldkorn | 100 g | 5,5 | 36,0 | 1,5 | 179,5 |
| Hamburgerryg | 40 g | 7,2 | 0,6 | 1,6 | 45,6 |
| Cheasy mild skiveost 6% | 40 g | 13,2 | 0 | 2,4 | 74,4 |
| Gulerod | 100 g | 0,7 | 8,8 | 0,4 | 41,6 |
| Banan 1 stk, | 1 stk. | 2,0 | 31,0 | 0,5 | 136,5 |
| Tidsrum: 8:00 - 9:59 | 28,6 (23.5%) | 76,4 (63.7%) | 6,4 (11.3%) | 477,6 |
|
Frokost (12:00 - 13:59)
|
| Hatting Rugfler | 150 g | 16,5 | 52,5 | 6,75 | 336,75 |
| Kyllingebrystfileter | 125 g | 35 | 3,125 | 1,875 | 169,375 |
| Bodylab Omega 3 | 1 stk. | 0,0 | 0,0 | 1,0 | 9 |
| Icebergsalat | 10 g | 0,1 | 0,32 | 0,01 | 1,77 |
| Agurk | 15 g | 0,11 | 0,32 | 0,02 | 1,9 |
| Peberfrugt, rød | 15 g | 0,14 | 0,69 | 0,05 | 3,77 |
| Tidsrum: 12:00 - 13:59 | 51,85 (39.1%) | 56,955 (42.9%) | 9,705 (15.5%) | 522,565 |
|
Eftermiddag (14:00 - 15:59)
|
| Knækbrød Wasa Sport 1stk, | 1 stk. | 1,4 | 8,9 | 0,3 | 43,9 |
| Green Choice Peanutbutter | 25 g | 6,4 | 4 | 12,225 | 151,625 |
| Æble 1stk, | 1 stk. | 0,5 | 20,0 | 0,5 | 86,5 |
| Mandel | 25 g | 5,13 | 7,35 | 9,78 | 137,94 |
| Tidsrum: 14:00 - 15:59 | 13,43 (12.4%) | 40,25 (38.2%) | 22,805 (47.3%) | 419,965 |
|
Før træning/Efter træning (16:00 - 17:59)
|
| Weider Low Carb High Protein Bar | 50 g | 20 | 11 | 5,3 | 171,7 |
| Juice appelsin Rynkeby | 250 g | 1,25 | 27,75 | 0 | 116 |
| BSN N,O,-Xplode | 20,5 g | 0 | 6 | 0 | 24 |
| Bodylab Kreatin | 2 g | 2,0 | 0,0 | 0,0 | 8 |
| Bodylab Weight Gainer | 100 g | 33,0 | 58,0 | 3,2 | 392,8 |
| Bodylab Kreatin | 2 g | 2,0 | 0,0 | 0,0 | 8 |
| Bodylab L-Glutamin | 2 g | 2 | 0 | 0 | 8 |
| Bodylab Anabolic Amino Tabs | 6 g | 6 | 0 | 0 | 24 |
| Banan 1 stk, | 1 stk. | 2,0 | 31,0 | 0,5 | 136,5 |
| Tidsrum: 16:00 - 17:59 | 68,25 (30.6%) | 133,75 (59.8%) | 9 (9.1%) | 889 |
|
Aftensmad (18:00 - 19:59)
|
| Kartoffel | 150 g | 2,85 | 27,45 | 0,45 | 125,25 |
| Oksekød, hakket 5-8% | 250 g | 52,5 | 0 | 16,25 | 356,25 |
| Grøntsagsblanding, Romanesco | 200 g | 4 | 6 | 0 | 40 |
| Bodylab Omega 3 | 1 stk. | 0,0 | 0,0 | 1,0 | 9 |
| Tidsrum: 18:00 - 19:59 | 59,35 (44.5%) | 33,45 (24.9%) | 17,7 (28.9%) | 530,5 |
|
Inden sengetid (20:00 - 21:59)
|
| Knækbrød Wasa Sport 1stk, | 1 stk. | 1,4 | 8,9 | 0,3 | 43,9 |
| Hytteost, Tholstrup | 20 g | 2,6 | 0,5 | 0,88 | 20,32 |
| Avocado | 40 g | 0,76 | 5,68 | 5,24 | 72,92 |
| Skummetmælk | 500 g | 17,5 | 24 | 0,5 | 170,5 |
| Bodylab Kasein | 35 g | 28,0 | 2,4 | 1,0 | 130,6 |
| Banan 1 stk, | 1 stk. | 2,0 | 31,0 | 0,5 | 136,5 |
| Tidsrum: 20:00 - 21:59 | 52,26 (36.2%) | 72,48 (50.2%) | 8,42 (12.5%) | 574,74 |
| Daglig total | 339,5 | 559,665 | 98,27 | 4481,09 |
| Energi fordeling | 30.3% | 49.9% | 19.7% | |
|