ダイエット中の食事

f:id:nanbono:20180813225943j:image

減量期の中盤の食生活を紹介する。

3ヶ月程継続した食生活で、イメージだが95%までこれでいける。

 

朝ごはん

ヨーグルト200g+プロテイン30g

ブランパン3枚+ココナッツオイル+人工甘味料

コーヒー+フレッシュ+人工甘味料

HMB1g

 

間食

プロテイン30g

 

昼ごはん

ブランパン3枚+ハム+マヨネーズ

コールスロー

サラダチキン

コーヒー

 

間食

プロテイン30g

 

トレーニング前

アミノコンプレックス15g

HMB1g

 

トレーニング中

BCAA15g

クレアチン5g

 

トレーニング後

アミノコンプレックス15g

プロテイン30g

 

夜ご飯

お肉料理(鶏or牛or豚or馬を200g)

サラダ+ドレッシング

 

寝る前

プロテイン30g

アルティメットリカバリー7粒

HMB1g

 

以上。

 

ブランパンはホームベーカリーで自分で焼く。

一枚あたりの糖質は2〜3g。

 

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