Kostplan fra d. 15-08-2011

Fødevare	Mængde	Protein [g]	Kulhydrat [g]	Fedt [g]	Energi [kcal]
Morgenmad (6:00 - 7:59)
Æggehvide 1 stk,	6 stk.	19,8	1,8	0	86,4
Letmælk	350 g	12,25	17,15	5,6	168
Bodylab Omega 3	3 stk.	0	0	3	27
Banan 1 stk,	1 stk.	2,0	31,0	0,5	136,5
Havregryn, finvalsede	100 g	14,0	57,0	7,0	347
Bodylab Whey 100, Chokolade	40 g	32	2	1	145
Tidsrum: 6:00 - 7:59		80,05 (35.2%)	108,95 (47.5%)	17,1 (16.8%)	909,9
Pre Workout (10:00 - 11:59)
Bodylab Amplifier	20 g	0	16,92	0	67,68
Bodylab Kreatin	5 g	5	0	0	20
Bodylab BCAA	6 g	6	0	0	24
Bodylab L-Glutamin	5 g	5	0	0	20
Bodylab Carbs	50 g	0	48	0	192
Bodylab Weight Gainer	50 g	16,5	29	1,6	196,4
Tidsrum: 10:00 - 11:59		32,5 (24.6%)	93,92 (71.5%)	1,6 (1.7%)	520,08
Post Workout (12:00 - 13:59)
Bodylab Kreatin	5 g	5	0	0	20
Bodylab BCAA	6 g	6	0	0	24
Bodylab L-Glutamin	5 g	5,0	0,0	0,0	20
Bodylab Carbs	25 g	0	24	0	96
Banan 1 stk,	1 stk.	2,0	31,0	0,5	136,5
Bodylab Weight Gainer	50 g	16,5	29	1,6	196,4
Tidsrum: 12:00 - 13:59		34,5 (27.6%)	84 (68.3%)	2,1 (3.7%)	492,9
Frokost (14:00 - 15:59)
Rugbrød, Hercules, Fuldkorn	150 g	8,25	54	2,25	269,25
Makrel i tomat	125 g	13,75	5	12,5	187,5
Æble 1stk,	1 stk.	0,5	20,0	0,5	86,5
Tidsrum: 14:00 - 15:59		22,5 (16.2%)	79 (58.2%)	15,25 (24.9%)	543,25
Aftensmad (18:00 - 19:59)
Ris, parboiled	100 g	8,0	82,0	1,0	369
Kylling filet	100 g	23,0	0,0	3,0	119
Bodylab Omega 3	3 stk.	0	0	3	27
Bodymin	2 stk.	0	0	0	0
Tidsrum: 18:00 - 19:59		31 (24.1%)	82 (63.7%)	7 (12.2%)	515
Før sengetid (22:00 - 23:59)
Rugbrød, Hercules, Fuldkorn	150 g	8,25	54	2,25	269,25
Tun I Olie	125 g	31,13	0	13	241,52
Tidsrum: 22:00 - 23:59		39,38 (30.6%)	54 (42.4%)	15,25 (26.5%)	510,77
Daglig total		239,93	501,87	58,3	3491,9
Energi fordeling		27.4%	57.4%	15%