| Fødevare | Mængde | Protein [g] | Kulhydrat [g] | Fedt [g] | Energi [kcal] |
|
Snack (10:00 - 11:59)
|
| Havregryn, Finvalsede, Økologisk, Morgengry | 100 g | 13,0 | 61,0 | 7,0 | 359 |
| Sukker, stødt melis | 10 g | 0 | 9,99 | 0 | 39,96 |
| Skummetmælk | 300 g | 10,5 | 14,4 | 0,3 | 102,3 |
| Tidsrum: 10:00 - 11:59 | 23,5 (18.4%) | 85,39 (67.9%) | 7,3 (12.6%) | 501,26 |
|
Workout (14:00 - 15:59)
|
| Hørfrø rugbrød | 100 g | 8,5 | 41,0 | 8,0 | 270 |
| Makrelfilet i tomat | 125 g | 13 | 3 | 12 | 172 |
| Mayonnaise, Let | 30 g | 0,45 | 1,05 | 12,7 | 120,3 |
| Skummetmælk | 215 g | 7,53 | 10,32 | 0,22 | 73,38 |
| Banan 1 stk, | 1 stk. | 2,0 | 31,0 | 0,5 | 136,5 |
| Tidsrum: 14:00 - 15:59 | 31,48 (16.1%) | 86,37 (44.6%) | 33,42 (38.5%) | 772,18 |
|
Snack (16:00 - 17:59)
|
| Hørfrø rugbrød | 100 g | 8,5 | 41,0 | 8,0 | 270 |
| Grovhakket leverpostej, Tulip | 70 g | 7 | 3,85 | 13,3 | 163,1 |
| Skummetmælk | 350 g | 12,25 | 16,8 | 0,35 | 119,35 |
| Tidsrum: 16:00 - 17:59 | 27,75 (19.6%) | 61,65 (44.2%) | 21,65 (34.2%) | 552,45 |
|
Aftensmad (18:00 - 19:59)
|
| Bodylab Weight Gainer | 60 g | 19,8 | 34,8 | 1,92 | 235,68 |
| Bodylab Kreatin | 5 g | 5 | 0 | 0 | 20 |
| Bodylab BCAA | 5 g | 5 | 0 | 0 | 20 |
| Hørfrø rugbrød | 50 g | 4,25 | 20,5 | 4 | 135 |
| Grovhakket leverpostej, Tulip | 30 g | 3 | 1,65 | 5,7 | 69,9 |
| Banan 1 stk, | 1 stk. | 2,0 | 31,0 | 0,5 | 136,5 |
| Tidsrum: 18:00 - 19:59 | 39,05 (25.3%) | 87,95 (56.4%) | 12,12 (17.5%) | 617,08 |
|
Pre-bed (20:00 - 21:59)
|
| Wok ret m, oksekød | 442 g | 30,0 | 58,0 | 21,0 | 541 |
| Skummetmælk | 1000 g | 35 | 48 | 1 | 341 |
| Tidsrum: 20:00 - 21:59 | 65 (29.5%) | 106 (48.1%) | 22 (22.4%) | 882 |
| Daglig total | 186,78 | 427,36 | 96,49 | 3324,97 |
| Energi fordeling | 22.4% | 51.4% | 26% | |
|