Меню 3000 ккал в день: Питание на 3000 калорий в день: польза, набор веса, меню

Меню правильного питания для набора мышечной массы на неделю

Задаетесь вопросом: «Как питаться, чтобы набрать массу?» Не знаете какой рацион или диета лучше для роста мышц? Об этом вы можете узнать здесь, изучив примерный план питания для набора мышечной массы.

Когда мы хотим нарастить мышцы, то интуитивно ищем специальную программу тренировок для набора массы. Но на самом деле необходима правильная программа питания для набора мышечной массы. Поскольку грамотно составленная диета — ключ к росту мышц. Ниже приведена универсальная программа питания для набора мышечной массы на неделю, благодаря которой вы сможете получить примерное представление о рационе для набора качественного веса.

Каждый очередной килограмм наращенных мышц потребует от вас увеличения объемов дневного потребления питательных веществ, как общего калоража, так и содержания витаминов и минералов. То есть при увеличении массы тела, хотя бы на 1 кг, сразу же появляется потребность в увеличении приема макро и микрокомпонентов, которые необходимы организму для поддержания и роста мышц.

Нужно систематически отслеживать прибавки веса тела, только в таком случае можно обеспечить адекватную реакцию на рост потребностей вашего организма. К примеру, при добавлении в весе на каждые два килограмма ваше ежедневное потребление протеина и калорий в целом, будет возрастать, возможно, на 10 процентов. Допустим, что ваш начальный дневной рацион составляет 3000 калорий, а потребление протеина – 200 граммов.

К примеру, ваш вес 91 килограмм на сегодняшний день, с учетом этого веса тела, принимать дополнительные вещества следует только тогда, когда показания весов достигнут отметки в 92 килограмма. Вот именно с этого момента, количество потребляемых калорий в сутки должно составлять 3300, а количество протеина должно быть на уровне 220 граммов в сутки.

Нужно для себя выяснить следующие вопросы, прежде чем включаться в серьезный диетический режим бодибилдинга:

1. Какое количество пищи я потребляю для поддержания моего нынешнего веса?
2. Сколько килограмм я хочу набрать?
3. Какое количество времени я примерно потрачу для набора этой массы?
4. Сколько нужно дополнительного питания для поддержания этого роста?
5. На сколько и когда мне нужно будет повышать прием калорий?
6. Каков нынешний объем моих тренировок?
7. Каким группам мышц необходимо уделить особое внимание?
8. Чтобы стимулировать дополнительный рост мышечной массы, каким образом  следует изменить тренировочный режим?

Диета для набора мышечной массы: рацион питания на неделю

Потребление 4000 калорий ежедневно может заставить вас чувствовать себя медведем, который впадает в зимнюю спячку, но когда вы набираете серьезную мышечную массу, небольшое количество жира не будет иметь значения. Также вы должны постоянно контролировать изменение ваших мышц.

Это меню для набора мышечной массы ориентировочное, то есть базовое. Попробуйте питаться таким образом неделю или две, а далее корректируйте, исходя из полученных результатов.

Например, если за неделю вес не увеличится, то нужно поднять калорийность на 500 ккал. Если есть рост, но явно за счет жировой массы, то нужно снизить калорийность или заменить углеводные продукты на белковые. И таком образом вы найдете именно ту диету для набора мышечной массы, которая подходит индивидуально для вас и помогает наращивать мышечную ткань, а не жировую.

День 1

Завтрак:

• 1,5 стакана овсяных хлопьев
• 1 чашка обезжиренного молока
• 1/2 стакана сушеной клюквы или изюма
• 1 столовая ложка льняного масла (корица, приправленная льняным маслом, тоже хорошо сочетается с овсянкой)

750 ккал, 35 г белка, 90 г углеводов, 18 г жиров

Утренний снэк:

• 1 чашка обезжиренного молока
• 1 фрукт с 1 столовой ложкой натурального арахисового масла
• 1 палочка обезжиренной моцареллы

500 калорий, 30 г белка, 30 г углеводов, 18 г жиров

Обед:

• 2 яйца с салатными листьями на цельнозерновой пите
• 1 банан

600 калорий; 74 г белка, 16 г углеводов, 30 г жиров

Полдник:

• 1 чашка нежирного ванильного йогурта
• 1 чашка обезжиренного творога
• 1 стакан черники
• 2 столовые ложки зародышей пшеницы
• 1 столовая ложка меда

600 калорий, 38 г белка, 80 г углеводов, 2,5 г жиров

Ужин:

• 168 унций лосося на гриле
• 1 штука сладкого картофеля
• 1 стакан нарезанных зеленых бобов
• 1 чашка обезжиренного молока

700 калорий, 45 г белка, 70 г углеводов, 20 г жиров

Снэк после ужина:

• Арахисовый смузи

600 калорий, 30 г белка, 35 г углеводов, 16 г жиров

День 2

Завтрак:

• 4 вафли из цельного зерна
• 2 столовые ложки чистого кленового сиропа
• 1 стакан нежирного творога
• 1 стакан свежей клубники

625 калорий, 40 г протеина, 90 г углеводов, 6 г жиров

Утренний снэк:

• Арахисовое масло, банан и хлеб с медом
• 2 куска цельнозернового хлеба
• 2 ст. ложки измельченного банана
• 1 целый банан
• 2 столовые ложки меда
• 2 чашки обезжиренного молока

600 калорий, 25 г белка, 85 г углеводов, 18 г жиров

Обед:

• Паста с овощами
• 1 чашка обезжиренного молока

700 калорий, 25 г белка, 125 г углеводов, 11 г жиров

Полдник:

• Любимое диетическое блюдо: 1 стакан обезжиренного молока, 1 чашка замороженных фруктов и 2 столовые ложки льняного масла
• Добавить воды до необходимой консистенции

650 калорий, 50 г протеина, 45 г углеводов, 28 г жиров

Ужин:

• 200 г грудки индейки
• 2 больших сладких картофеля или ямс
• 1 чашка листовых овощей или швейцарский мангольд

700 калорий, 55 г белка, 95 г углеводов, 5 г жиров

Снэк после ужина:

• Протеиновый пудинг

400 калорий, 40 г белка, 45 г углеводов, 5 г жиров

День 3

Завтрак:

• Овощной омлет (2 целых яйца, 2 яичных белка, 1/2 стакан измельченного обезжиренного сыра, 1/2 чашки нарезанных овощей на ваш выбор)
• 2 ломтика зернового хлеба
• 1 чашка обезжиренного молока
• 1 свежий апельсин

700 калорий, 30 г белка, 60 г углеводов, 20 г жиров

Утренний снэк:

• 1 порция тунца
• 2 чашки приготовленного коричневого риса
• Сальса по вкусу
• 1 средняя слива

700 калорий, 40 г белка, 100 г углеводов, 5 г жиров

Обед:

• Сэндвич с индейкой и сыром (2 ломтика зернового хлеба, 200 н грудки индейки, 1 тонкий ломтик нежирного сыра проволоне, обезжиренный медово-горчичный соус, лист салата, помидор)
  1 небольшая гроздь красного винограда

650 калорий, 55 г белка, 80 г углеводов, 10 г жиров

Полдник:

• 1 чашка обезжиренного молока
• 2 чашки замороженных фруктов
• Вода для консистенции

675 калорий, 50 г протеина, 80 г углеводов, 18 г жиров

Ужин:

• 150 г свиного карбонада
• 1 чашка брокколи
• 2 стакана коричневого риса

650 калорий, 38 г белка, 43 г углеводов, 14 г жиров

Снэк после ужина:

• Протеиновый коктейль
• 1 большой фрукт

458 калорий, 32 г белка, 42 г углеводов, 18 г жира

День 4

Завтрак:

• Вафли из овсяных отрубей (Вафельная смесь, овсяные отруби, обезжиренное молоко и сывороточный протеин. Приготовить тесто, следуя инструкции на упаковке и добавить 2 столовые ложки чистого сывороточного протеина. Готовьте в вафельнице или сковородке.
• 1 чашка обезжиренного молока

615 калорий, 49 г белка, 71 г углеводов, 15 г жиров

Утренний снэк:

• Протеиновый коктейль
• 1 чашка обезжиренного молока
• 2  любых фрукта

658 калорий, 40 г белка, 84 г углеводов, 18 г жира

Обед:

• Сэндвич с тунцом и сыром (2 ломтика зернового хлеба, 200 г тунца, 1 тонкий ломтик сыра чеддер, обезжиренный майонез, лист салата, помидор)
• 1 большая груша

610 калорий, 44 г белка, 77 г углеводов, 14 г жира

Полдник:

• Протеиновый коктейль
• 1 чашка обезжиренного молока
• 2 больших фрукта

658 калорий, 40 г белка, 84 г углеводов, 18 г жира

Ужин:

• 1 порция курицы с перцем чили

389 калорий, 40 г белка, 27 г углеводов, 14 г жира

Снэк после ужина:

• Протеиновый коктейль
• 1 большой фрукт

458 калорий, 32 г белка, 42 г углеводов, 18 г жира

День 5

Завтрак:

• Гречневые блины
• 2 чашки обезжиренного молока
• 1 стакан свежей черники

615 калорий, 49 г белка, 71 г углеводов, 15 г жиров

Утренний снэк:

• Протеиновый коктейль
• 1 чашка обезжиренного молока
• 2 больших фрукта

658 калорий, 40 г белка, 84 г углеводов, 18 г жира

Обед:

• Сэндвич с ветчиной и сыром (2 ломтика зернового хлеба, 100 г нарезанной ветчины, 1 тонкий ломтик швейцарского сыра, лист салата, помидор и горчица)
• 1 большое яблоко

610 калорий, 44 г белка, 77 г углеводов, 14 г жира

Полдник:

• Протеиновый коктейль
• 1 чашка обезжиренного молока
• 2 больших фрукта

658 калорий, 40 г белка, 84 г углеводов, 18 г жира

Ужин:

• 1 домашний бургер на цельнозерновой булочке
• 1 чашка обезжиренного молока

450 калорий, 34 г белка, 52 г углеводов, 20 г жира

Снэк после ужина:

• Протеиновый коктейль
• 1 большой фрукт

458 калорий, 32 г белка, 42 г углеводов, 18 г жира

День 5 (вариации)

Вариант питания 1

• 4 гречневых блинчика (следуйте инструкциям на задней части упаковки с гречневой блинной мукой)
• 2 столовые ложки чистого кленового сиропа
• 1 стакан нежирного молока
• 1 стакан свежей черники

720 калорий, 18 г белка, 140 г углеводов, 5 г жира

Вариант питания 2

• 6 сваренных вкрутую яиц
• 1 стакан овсяных хлопьев, 1 чашка нежирного молока 1 банан и щепотка корицы

566 калорий, 41 г белка, 61 г углеводов, 12,5 г жира

Вариант питания 3

• 2 чашки цельнозерновой пасты с соусом песто
• 200 куриной грудки, приготовленной на гриле
• 1 лист салата и шпинат

723 ккал 63 г белков, 90 г углеводов, 23 г жира

Вариант питания 4

• 1 стакан коричневого риса,
• 1/2 стакана консервированного лосося (смешать с 1 столовой ложкой оливкового масла, бальзамического уксуса, щепоткой орегано, базиликом и кайенским перцем)
• 1 яблоко

506 калорий, 28 г белка, 45 г углеводов, 23 г жира

Вариант питания 5

• 200 курицы, приготовленной на гриле (можно приобрести готовую в большинстве продуктовых магазинов)
• 2 чашки замороженной смеси овощей
• большой сладкий картофель 1 штука

491 калорий, 46 г белка, 42 г углеводов, 6 г жира

Вариант питания 6

• Протеиновый порошок, смешанный с 2 чашками обезжиренного молока,
• 2 чашками замороженных фруктов и 1 столовой ложкой льняного масла
• Добавить воды для нужной консистенции

736 ккал, 66 г белка, 71 г углеводов, 16 г жира

День 6

Вариант питания 1

• Буррито (2 целых яйца + 4 яичных белка, смешанных с 1/2 стакана сальсы, 1 чашка перца, нарезанного кубиками и 1/2 стакана обезжиренного сыры). Сделать яичницу и добавить 2 пшеничных лепешки, полить соусом
• 1 средний грейпфрут

761 ккал, 51 г белка, 88 г углеводов, 20 г жира

Вариант питания 2

• 2 чашки овсяных отрубей, смешанных  с 2 чашками обезжиренного молока, щепоткой корицы и 1/2 стакана изюма

495 калорий, 12 г белка, 108 г углеводов, 3 г жира

Вариант питания 3

• 2 замороженных органических буррито
• морковные палочки

620 калорий, 20 г белка, 101 г углеводов, 16 г жира

Вариант питания 4

• Сэндвичи с арахисовым маслом и бананом (3 кусочка цельнозернового хлеба, 3 столовые ложки арахисового масла, 2 банана. Сверху каждого ломтика хлеба положить арахисовое масло и кусочек банана).
• 1 чашка органического супа из черной фасоли

625 калорий, 19 г белка, 77 г углеводов, 27 г жира

Вариант питания 5

• стейк из тунца — 1 чашка цельнозерновой пасты с 1 стаканом вашего любимого соуса, смешанной с тушеными брокколи
• 1 стакан нежирного молока

674 калорий, 36 г белка, 50 г углеводов, 13 г жира

Вариант питания 6

• Ваша любимая протеиновая добавка, смешанная с 2 чашками обезжиренного молока, 2 чашками замороженных фруктов и 1 столовой ложкой льняного масла
• Добавить воды до нужной консистенции

736 ккал, 66 г белка, 71 г углеводов, 16 г жира

День 7

Вариант питания 1

• 1 рогалик из цельного зерна со сливочным сыром и копченым лососем
• 1 груша

640 калорий, 43 г белка, 77 г углеводов, 18 г жира

Вариант питания 2

• Цельнозерновые крекеры
• 1 чашка нежирного творога
• 1 апельсин

348 калорий, 26 г белка, 44 г углеводов, 8 г жира

Вариант питания 3

• 2 ломтика цельнозернового хлеба с ветчиной,
• 50 г обезжиренного сыра, нарезанный помидор и листья салата.
• Дополнить медово-горчичным соусом
• 1 стакан нежирного молока

590 калорий, 62 г белка, 55 г углеводов, 12 г жира

Вариант питания 4

• Ваша любимая протеиновая добавка, смешанная с 2 чашками обезжиренного молока, 2 чашками замороженных фруктов и 1 столовой ложкой льняного масла
• Добавить воды до нужной консистенции

736 ккал, 66 г белка, 71 г углеводов, 16 г жира

Почитайте статью о таком упражнении как тяга верхнего блока. Очень хорошее упражнение для проработки спины.

Источник: http://www.bodybuilding.com/fun/mohr60.htm

Оцените статью: Загрузка… Поделитесь с друзьями в социальных сетях: 90000 Calorie Calculator 90001 90002 The 90003 Calorie Calculator 90004 can be used to estimate the number of calories a person needs to consume each day. This calculator can also provide some simple guidelines for gaining or losing weight. 90005 90006 90007 90008 90009 Exercise: 90010 15-30 minutes of elevated heart rate activity. 90011 90008 90009 Intense exercise: 90010 45-120 minutes of elevated heart rate activity. 90011 90008 90009 Very intense exercise: 90010 2+ hours of elevated heart rate activity.90011 90020 90021 90022 Food Energy Converter 90023 90002 The following converter can be used to convert between Calories and other common food energy units. 90005 90021 Related: BMI Calculator | Body Fat Calculator | Ideal Weight Calculator 90002 This Calorie Calculator is based on several equations, and the results of the calculator are based on an estimated average. The Harris-Benedict Equation was one of the earliest equations used to calculate basal metabolic rate (BMR), which is the amount of energy expended per day at rest.It was revised in тисяча дев’ятсот вісімдесят чотири to be more accurate and was used up until 1990, when the Mifflin-St Jeor Equation was introduced. The Mifflin-St Jeor Equation also calculates BMR, and has been shown to be more accurate than the revised Harris-Benedict Equation. The Katch-McArdle Formula is slightly different in that it calculates resting daily energy expenditure (RDEE), which takes lean body mass into account, something that neither the Mifflin-St Jeor nor the Harris-Benedict Equation do. Of these equations, the Mifflin-St Jeor Equation is considered the most accurate equation for calculating BMR with the exception that the Katch-McArdle Formula can be more accurate for people who are leaner and know their body fat percentage.The three equations used by the calculator are listed below: 90005 90002 90009 Mifflin-St Jeor Equation: 90010 90005 90002 For men: 90005 90002 BMR = 10W + 6.25H — 5A + 5 90005 90002 For women: 90005 90002 BMR = 10W + 6.25H — 5A — 161 90005 90002 90009 Revised Harris-Benedict Equation: 90010 90005 90002 For men: 90005 90002 BMR = 13.397W + 4.799H — 5.677A + 88.362 90005 90002 For women: 90005 90002 BMR = 9.247W + 3.098H — 4.330A + 447.593 90005 90002 90009 Katch-McArdle Formula: 90010 90005 90002 BMR = 370 + 21.6 (1 — F) W 90005 90002 where: 90021 90005 90002 W is body weight in kg 90021 H is body height in cm 90021 A is age 90021 F is body fat in percentage 90005 90002 The value obtained from these equations is the estimated number of calories a person can consume in a day to maintain their body-weight, assuming they remain at rest. This value is multiplied by an activity factor (generally 1.2-1.95), dependent on a person’s typical levels of exercise, in order to obtain a more realistic value for maintaining body-weight (since people are less likely to be at rest throughout the course of an entire day).1 pound, or approximately 0.45 kg, equates to about 3,500 calories. As such, in order to lose 1 pound per week, it is recommended that 500 calories be shaved off the estimate of calories necessary for weight maintenance per day. For example, if a person has an estimated allotment of 2,500 calories per day to maintain body-weight, consuming 2,000 calories per day for one week would theoretically result in 3,500 calories (or 1 pound) lost during the period. 90005 90002 It is important to remember that proper diet and exercise is largely accepted as the best way to lose weight.It is inadvisable to lower calorie intake by more than 1,000 calories per day, as losing more than 2 pounds per week can be unhealthy, and can result in the opposite effect in the near future by reducing metabolism. Losing more than 2 pounds a week will likely involve muscle loss, which in turn lowers BMR, since more muscle mass results in higher BMR. Excessive weight loss can also be due to dehydration, which is unhealthy. Furthermore, particularly when exercising in conjunction with dieting, maintaining a good diet is important, since the body needs to be able to support its metabolic processes and replenish itself.Depriving the body of the nutrients it requires as part of heavily unhealthy diets can have serious detrimental effects, and weight lost in this manner has been shown in some studies to be unsustainable, since the weight is often regained in the form of fat (putting the participant in a worse state than when beginning the diet). As such, in addition to monitoring calorie intake, it is important to maintain levels of fiber intake as well as other nutritional necessities to balance the needs of the body.90005 90022 Calorie Counting as a Means for Weight Loss 90023 90002 Calorie counting with the intent of losing weight, on its simplest levels, can be broken down into a few general steps: 90005 90075 90008 Determine your BMR using one of the provided equations. If you know your body fat percentage, the Katch-McArdle Formula might be a more accurate representation of your BMR. Remember that the values ​​attained from these equations are approximations and subtracting exactly 500 calories from your BMR will not necessarily result in exactly 1 pound lost per week — it could be less, or it could be more! 90011 90008 Determine your weight loss goals.Recall that 1 pound (~ 0.45 kg) equates to approximately 3500 calories, and reducing daily caloric intake relative to estimated BMR by 500 calories per day will theoretically result in a loss of 1 pound a week. It is generally not advisable to lose more than 2 pounds per week as it can have negative health effects, i.e. try to target a maximum daily calorie reduction of approximately 1000 calories per day. Consulting your doctor and / or a registered dietician nutritionist (RDN) is recommended in cases where you plan to lose more than 2 pounds per week.90011 90008 Choose a method to track your calories and progress towards your goals. If you have a smart phone, there are many easy-to-use applications that facilitate tracking calories, exercise, and progress, among other things. Many, if not all of these, have estimates for the calories in many brand name foods or dishes at restaurants, and if not, can estimate calories based on the amount of the individual components of the foods. It can be difficult to get a good grasp on food proportions and the calories they contain — which is why counting calories (as well as any other approach) is not for everyone — but if you meticulously measure and track the number of calories in some of your typical meals, it quickly becomes easier to accurately estimate calorie content without having to actually measure or weigh your food each time.There are also websites that can help to do the same, but if you prefer, manually maintaining an excel spreadsheet or even a pen and paper journal are certainly viable alternatives. 90011 90008 Track your progress over time and make changes to better achieve your goals if necessary. Remember that weight loss alone is not the sole determinant of health and fitness, and you should take other factors such as fat vs. muscle loss / gain into account as well. Also, it is recommended that measurements be taken over longer periods of time such as a week (rather than daily) as significant variations in weight can occur simply based on water intake or time of day.It is also ideal to take measurements under consistent conditions, such as weighing yourself as soon as you wake up and before breakfast, rather than at different times throughout the day. 90011 90008 Keep at it! 90011 90086 90002 The above steps are an attempt at the most basic form of calorie counting. Calorie counting is not an exact science, and can be as complex as you want to make it. The above does not consider proportions of macronutrients consumed. While there is no exactly known, ideal proportion of macronutrients (fats, proteins, carbohydrates) some balance is certainly advisable, and different foods have been found to have different effects on health, feelings of hunger, and number of calories burned.Generally, minimally processed plant and animal foods tend to be more conducive to healthy weight loss and maintenance. 90005 90002 There are many approaches to weight loss and there is no set ideal method that works for all people, which is why so many different diets and exercise regimens exist. While some methods are more effective for each individual person, not all weight loss methods are equivalent, and studies suggest that some approaches are healthier than others. That being said, one of the most commonly effective weight loss methods is counting calories.In its most basic form, calories consumed minus calories expended will result in weight gain if the result is positive, or weight loss if the result is negative. However, this is far from a comprehensive picture, and many other factors play a role in affecting healthy, sustainable weight loss. For example, there exist conflicting studies addressing whether or not the type of calories or foods consumed, or how they are consumed, affects weight loss. Studies have shown that foods that require a person to chew more and are more difficult to digest result in the body burning more calories, sometimes referred to as the thermic effect of food.While the increase in burned calories may be marginal, foods that are more difficult to digest such as vegetables generally tend to be healthier and provide more nutrients for fewer calories than many processed foods. 90005 90002 Consistent with the view that in regards to weight loss, only net calories are important and not their source, there exist cases such as the Twinkie diet, where a person that solely counted calories while eating a variety of cake snacks managed to lose 27 pounds over two months.As effective as this can be, it is certainly not suggested. While the participant did not seem to suffer any noticeable health detriments in this particular case, there are other less measurable factors that should be considered such as long-term effects of such a diet on potential for developing cancers, heart disease, and diabetes. However, ignoring efficiency and health, sustained, significant reduction of caloric intake or increase of physical activity should result in weight loss, and counting calories can be an effective way to achieve this sole result.90005 90002 Aside from being one viable method for facilitating weight loss, calorie counting has other somewhat less quantifiable advantages including helping to increase nutritional awareness. Many people are completely unaware of, or grossly underestimate their daily caloric intake. Counting calories can help raise an awareness of different types of foods, the number of calories they contain, and how these calories have a different effect on a person’s feelings of satiety. Once a person has a better understanding of how many calories are actually in that bag of chips that they can so easily inhale within minutes, how much of their daily caloric intake it consumes, and how little the chips do to satiate their hunger, portion control and avoidance of foods with empty calories tends to become easier.90005 90002 Having actual caloric measurements can also assist in weight loss, since tangible calorie goals can be set, rather than simply trying to eat less. Also, although this is not necessarily directly related to calorie counting, studies have shown that portion control by simply eating from a smaller plate can help reduce calorie intake, since people tend to fill their plates and eat everything on their plates. Many people do not realize that they are overeating, since they have become accustomed to restaurant-sized portions being the norm, when said portions can be up to three or more times larger than necessary for a typical meal.90005 90002 Tracking calories also puts exercise in a quantifiable perspective, increasing a person’s awareness regarding how much exercise is really required to counteract a 220-calorie bag of M & M’s. Once a link is made between the amount of exercise that some snack equates to, many people find abstaining from that bag of chips to be the preferred option rather than performing an equivalent amount of exercise — which can lead to healthier eating habits. 90005 90002 In the end however, what’s important is picking a strategy that works for you.Calorie counting is only one method used to achieve weight loss amongst many, and even within this method, there are many possible approaches a person can take. Finding an approach that fits within your lifestyle that you think you would be able to adhere to is likely going to provide the most sustainable option and desirable result. 90005 90101 Zigzag Calorie Cycling 90102 90002 Zigzag calorie cycling is a weight loss approach that aims to counteract the human body’s natural adaptive tendencies.Counting and restricting calories, as described above, is a viable method to lose weight, but over a period of time, it is possible for the body to adapt to the lower number of calories consumed. In cases where this happens, a plateau in weight loss that can be difficult to surmount can result. This is where zigzag calorie cycling can help, by not allowing the body to adapt to the lower calorie environment. 90005 90002 Zigzag calorie cycling involves alternating the number of calories consumed on a given day.A person on a zigzag diet should have a combination of high-calorie and low-calorie days to meet the same overall weekly calorie target. For example, if your target calorie intake is 14,000 calories per week, you could consume 2,300 calories three days a week, and 1,775 the other four days of the week, or you could consume 2,000 calories each day. In both cases, 14,000 calories would be consumed over the week, but the body would not adapt and compensate for a 2,000-calorie diet. This also allows a person more flexibility in their diet, allowing them to plan around occasions, such as work or family gatherings, where a person may consume more calories.Consuming a lower number of calories on other days can allow a person to enjoy these gatherings or even have a «cheat day» where they eat whatever they want without feeling guilty, since they can make up for the excess calories on their low-calorie days . 90005 90002 There is no concrete rule or study that dictates the most effective way to alternate or spread out calorie consumption. How to vary calorie intake is largely up to personal discretion. Depending on a person’s activity, it is generally recommended that the high-calorie and low-calorie days vary by approximately 200-300 calories, where the high-calorie day is often the number of calories a person needs to consume to maintain their current weight .For a person with a higher activity level, the calorie difference should be larger. The calculator presents two zigzag diet schedules. The first schedule has two higher calorie days, and 5 lower calorie days. The second schedule increase and reduces calories gradually. In either case, the total weekly calorie consumption is the same. 90005 90002 In the end, regardless what method you choose to use when approaching weight loss, what’s important is picking a strategy that works for you. Calorie counting and zigzag calorie cycling are only two methods (that are fairly interrelated) used to achieve weight loss among many, and even within these methods, there are many possible approaches a person can take.Finding an approach that fits within your lifestyle that you think you would be able to adhere to is likely going to provide the most sustainable and desirable result. 90005 90022 How Many Calories Do You Need? 90023 90002 Many people seek to lose weight, and often the easiest way to do this is to consume fewer calories each day. But how many calories does the body actually need in order to be healthy? This largely depends on the amount of physical activity a person performs each day, and regardless of this, is different for all people — there are many different factors involved, not all of which are well-understood or known.90005 90002 Some factors that influence the number of calories a person needs to remain healthy include age, weight, height, sex, levels of physical activity, and overall general health. For example, a physically active 25-year-old male that is 6 feet in height requires considerably higher calorie intake than a 5-foot-tall, sedentary 70-year-old woman. Though it differs depending on age and activity level, adult males generally require 2,000-3000 calories per day to maintain weight while adult females need around 1,600-2,400 according to the U.S Department of Health. 90005 90002 The body does not require many calories to simply survive. However, consuming too few calories results in the body functioning poorly, since it will only use calories for functions essential to survival, and ignore those necessary for general health and well-being. Harvard Health Publications suggests women get at least 1,200 calories and men get at least 1,500 calories a day unless supervised by doctors. As such, it is highly recommended that a person attempting to lose weight monitors their body’s caloric necessities and adjusts it as necessary to maintain its nutritional needs.90005 90022 Calories: Different Kinds and Their Effects 90023 90002 The main sources of calories in a typical person’s diet are carbohydrates, proteins, and fat, with alcohol also being a significant portion of calorie intake for many people (though ideally this should be limited since alcohol contains many empty calories). Some studies have shown that the calories displayed on nutrition labels and the calories actually consumed and retained can vary significantly. This hints at the complex nature of calories and nutrition and is why many conflicting points of view on the «best» methodology for losing weight exist.For example, how a person chews their food has been shown to affect weight loss to some degree; generally speaking, chewing food more increases the number of calories that the body burns during digestion. People that chew more also tend to eat less, since the longer period of time necessary to chew their food allows more time to reach a state of satiety, which results in eating less. However, the effects of how food is chewed and digestion of different foods are not completely understood and it is possible that other factors exist, and thus this information should be taken with a grain of salt (in moderation if weight loss is the goal).90005 90002 Generally, foods that take more effort to chew — fruit, vegetables, lean meats, whole grains, etc. — require the body to burn more calories since more calories are required to digest them. It also results in the feeling of satiety for longer periods of time. Furthermore, certain foods like coffee, tea, chilies, cinnamon, and ginger have been found to increase the rate of calories burned, due to the ingredients they contain. 90005 90002 The «quality» of calories consumed is also important.There are different classifications of foods in terms of calories. This includes high-calorie foods, low-calorie foods, and empty calories. Consistent with their naming, high-calorie foods are foods that are calorically dense, meaning that there are a high number of calories relative to serving size, while low-calorie foods have fewer calories relative to serving size. Foods such as fat, oils, fried foods, and sugary foods are examples of high-calorie foods. Being a high-calorie food does not inherently mean that the food is unhealthy however — avocados, quinoa, nuts, and whole grains are all high-calorie foods that are considered healthful in moderation.Low calorie foods include vegetables and certain fruits, among other things, while empty calories, such as those in added sugars and solid fats, are calories that contain few to no nutrients. Studies have shown that there is a measurable difference between consuming 500 calories of carrots compared to 500 calories of popcorn. As previously mentioned, this in part can be attributed to differences in how the foods are consumed and processed. Carrots require far more chewing and can result in more calories burned during digestion.Again, the mechanism for these differences is not fully defined, but simply note that for weight loss purposes, the general formula of calories in minus calories out determining weight gain or loss does hold, but that the number of calories on a nutrition label is not necessarily indicative of how many calories the body actually retains. While there is no clear-cut or ideal amount of macronutrient proportions a person should consume to maintain a healthy diet or lose weight, eating a «healthy» diet replete with a variety of unprocessed foods such as vegetables, fruits, and lean meats is correlated with being healthier, and is more likely to result in sustainable weight loss.Also, remember that calories from drinks comprise an estimated 21% of a typical person’s diet. Many of these calories fall under the category of empty calories. While sodas are an obvious culprit, drinks such as juices and even milk have large amounts of sugar and should be consumed in moderation to avoid negating their nutritional benefits. Ideally a person should drink water, tea, and coffee without adding sugar in order to reduce calories gained from drinks. 90005 90002 Remember: All foods, including «healthful foods,» should be consumed in moderation, and distinctions can often be misleading since even natural foods like fruits can have large amounts of sugar, and foods labeled as «health foods» such as low-calorie foods, reduced-fat foods, etc.can potentially replace one unhealthy component with another. Many reduced-fat foods have large amounts of added sugar to compensate for taste lost through fat reduction. It is important to pay attention to, and consider the different components in a food product in order to determine whether said food should have a place within your diet. 90005 90022 Calories in Common Foods 90023 90131 90132 90133 Food 90134 90133 Serving Size 90134 90133 Calories 90134 90133 kJ 90134 90141 90132 90143 90009 Fruit 90010 90134 90141 90132 90133 Apple 90134 90133 1 (4 oz.) 90134 90133 59 90134 90133 247 90134 90141 90132 90133 Banana 90134 90133 1 (6 oz.) 90134 90133 151 90134 90133 632 90134 90141 90132 90133 Grapes 90134 90133 1 cup 90134 90133 100 90134 90133 419 90134 90141 90132 90133 Orange 90134 90133 1 (4 oz.) 90134 90133 53 90134 90133 222 90134 90141 90132 90133 Pear 90134 90133 1 (5 oz.) 90134 90133 82 90134 90133 343 90134 90141 90132 90133 Peach 90134 90133 1 (6 oz.) 90134 90133 67 90134 90133 281 90134 90141 90132 90133 Pineapple 90134 90133 1 cup 90134 90133 82 90134 90133 343 90134 90141 90132 90133 Strawberry 90134 90133 1 cup 90134 90133 53 90134 90133 222 90134 90141 90132 90133 Watermelon 90134 90133 1 cup 90134 90133 50 90134 90133 209 90134 90141 90132 90143 90009 Vegetables 90010 90134 90141 90132 90133 Asparagus 90134 90133 1 cup 90134 90133 27 90134 90133 113 90134 90141 90132 90133 Broccoli 90134 90133 1 cup 90134 90133 45 90134 90133 188 90134 90141 90132 90133 Carrots 90134 90133 1 cup 90134 90133 50 90134 90133 209 90134 90141 90132 90133 Cucumber 90134 90133 4 oz.90134 90133 17 90134 90133 71 90134 90141 90132 90133 Eggplant 90134 90133 1 cup 90134 90133 35 90134 90133 147 90134 90141 90132 90133 Lettuce 90134 90133 1 cup 90134 90133 5 90134 90133 21 90134 90141 90132 90133 Tomato 90134 90133 1 cup 90134 90133 22 90134 90133 92 90134 90141 90132 90143 90009 Proteins 90010 90134 90141 90132 90133 Beef, regular, cooked 90134 90133 2 oz. 90134 90133 142 90134 90133 595 90134 90141 90132 90133 Chicken, cooked 90134 90133 2 oz.90134 90133 136 90134 90133 569 90134 90141 90132 90133 Tofu 90134 90133 4 oz. 90134 90133 86 90134 90133 360 90134 90141 90132 90133 Egg 90134 90133 1 large 90134 90133 78 90134 90133 327 90134 90141 90132 90133 Fish, Catfish, cooked 90134 90133 2 oz. 90134 90133 136 90134 90133 569 90134 90141 90132 90133 Pork, cooked 90134 90133 2 oz. 90134 90133 137 90134 90133 574 90134 90141 90132 90133 Shrimp, cooked 90134 90133 2 oz. 90134 90133 56 90134 90133 234 90134 90141 90132 90143 90009 Common Meals / Snacks 90010 90134 90141 90132 90133 Bread, white 90134 90133 1 slice (1 oz.) 90134 90133 75 90134 90133 314 90134 90141 90132 90133 Butter 90134 90133 1 tablespoon 90134 90133 102 90134 90133 427 90134 90141 90132 90133 Caesar salad 90134 90133 3 cups 90134 90133 481 90134 90133 2014 90134 90141 90132 90133 Cheeseburger 90134 90133 1 sandwich 90134 90133 285 90134 90133 1193 90134 90141 90132 90133 Hamburger 90134 90133 1 sandwich 90134 90133 250 90134 90133 1047 90134 90141 90132 90133 Dark Chocolate 90134 90133 1 oz.90134 90133 155 90134 90133 649 90134 90141 90132 90133 Corn 90134 90133 1 cup 90134 90133 132 90134 90133 553 90134 90141 90132 90133 Pizza 90134 90133 1 slice (14 «) 90134 90133 285 90134 90133 1193 90134 90141 90132 90133 Potato 90134 90133 6 oz. 90134 90133 130 90134 90133 544 90134 90141 90132 90133 Rice 90134 90133 1 cup cooked 90134 90133 206 90134 90133 862 90134 90141 90132 90133 Sandwich 90134 90133 1 (6 «Subway Turkey Sandwich) 90134 90133 200 90134 90133 837 90134 90141 90132 90143 90009 Beverages / Dairy 90010 90134 90141 90132 90133 Beer 90134 90133 1 can 90134 90133 154 90134 90133 645 90134 90141 90132 90133 Coca-Cola Classic 90134 90133 1 can 90134 90133 150 90134 90133 628 90134 90141 90132 90133 Diet Coke 90134 90133 1 can 90134 90133 0 90134 90133 0 90134 90141 90132 90133 Milk (1%) 90134 90133 1 cup 90134 90133 102 90134 90133 427 90134 90141 90132 90133 Milk (2%) 90134 90133 1 cup 90134 90133 122 90134 90133 511 90134 90141 90132 90133 Milk (Whole) 90134 90133 1 cup 90134 90133 146 90134 90133 611 90134 90141 90132 90133 Orange Juice 90134 90133 1 cup 90134 90133 111 90134 90133 465 90134 90141 90132 90133 Apple cider 90134 90133 1 cup 90134 90133 117 90134 90133 490 90134 90141 90132 90133 Yogurt (low-fat) 90134 90133 1 cup 90134 90133 154 90134 90133 645 90134 90141 90132 90133 Yogurt (non-fat) 90134 90133 1 cup 90134 90133 110 90134 90133 461 90134 90141 90612 90002 * 1 cup = ~ 250 milliliters, 1 table spoon = 14.2 gram 90021 90005 90101 2000, 1500, and 1200 Calorie Sample Meal Plans 90102 90131 90132 90133 Meal 90134 90133 1200 Cal Plan 90134 90133 1500 Cal Plan 90134 90133 2000 Cal Plan 90134 90141 90132 90630 Breakfast 90134 90630 All-bran cereal (125) 90021 Milk (50) 90021 Banana (90) 90021 90134 90630 Granola (120) 90021 Greek yogurt (120) 90021 Blueberries (40) 90021 90134 90630 Buttered toast (150) 90021 Egg (80) 90021 Banana (90) 90021 Almonds (170) 90021 90134 90141 90132 90630 Snack 90134 90630 Cucumber (30) 90021 Avocado dip (50) 90021 90134 90630 Orange (70) 90021 90134 90630 Greek yogurt (120) 90021 Blueberries (40) 90021 90134 90141 90132 90630 Total 90134 90630 345 Calories 90134 90630 350 Calories 90134 90630 650 Calories 90134 90141 90132 90143 90134 90141 90132 90630 Lunch 90134 90630 Grilled cheese with tomato (300) 90021 Salad (50) 90021 90134 90630 Chicken and vegetable soup (300) 90021 Bread (100) 90021 90134 90630 Grilled chicken (225) 90021 Grilled vegetables (125) 90021 Pasta (185) 90021 90134 90141 90132 90630 Snack 90134 90630 Walnuts (100) 90021 90134 90630 Apple (75) 90021 Peanut butter (75) 90021 90134 90630 Hummus (50) 90021 Baby carrots (35) 90021 Crackers (65) 90021 90134 90141 90132 90630 Total 90134 90630 450 Calories 90134 90630 550 Calories 90134 90630 685 Calories 90134 90141 90132 90143 90134 90141 90132 90630 Dinner 90134 90630 Grilled Chicken (200) 90021 Brussel sprouts (100) 90021 Quinoa (105) 90021 90134 90630 Steak (375) 90021 Mashed potatoes (150) 90021 Asparagus (75) 90021 90134 90630 Grilled salmon (225) 90021 Brown rice (175) 90021 Green beans (100) 90021 Walnuts (165) 90021 90134 90141 90132 90630 Total 90134 90630 405 Calories 90134 90630 600 Calories 90134 90630 665 Calories 90134 90141 90612 90022 Calories Burned from Common Exercises: 90023 90131 90132 90133 Activity (1 hour) 90134 90133 125 lb person 90134 90133 155 lb person 90134 90133 185 lb person 90134 90141 90132 90133 Golf (using cart) 90134 90133 198 90134 90133 246 90134 90133 294 90134 90141 90132 90133 Walking (3.5 mph) 90134 90133 215 90134 90133 267 90134 90133 319 90134 90141 90132 90133 Kayaking 90134 90133 283 90134 90133 352 90134 90133 420 90134 90141 90132 90133 Softball / Baseball 90134 90133 289 90134 90133 359 90134 90133 428 90134 90141 90132 90133 Swimming (free-style, moderate) 90134 90133 397 90134 90133 492 90134 90133 587 90134 90141 90132 90133 Tennis (general) 90134 90133 397 90134 90133 492 90134 90133 587 90134 90141 90132 90133 Running (9 minute mile) 90134 90133 624 90134 90133 773 90134 90133 923 90134 90141 90132 90133 Bicycling (12-14 mph, moderate) 90134 90133 454 90134 90133 562 90134 90133 671 90134 90141 90132 90133 Football (general) 90134 90133 399 90134 90133 494 90134 90133 588 90134 90141 90132 90133 Basketball (general) 90134 90133 340 90134 90133 422 90134 90133 503 90134 90141 90132 90133 Soccer (general) 90134 90133 397 90134 90133 492 90134 90133 587 90134 90141 90612 90022 Energy from Common Food Components 90023 90131 90883 90133 Food Components 90134 90133 kJ per gram 90134 90133 Calorie (kcal) per gram 90134 90133 kJ per ounce 90134 90133 Calorie (kcal) per ounce 90134 90141 90132 90133 Fat 90134 90133 37 90134 90133 8.8 90134 90133 1,049 90134 90133 249 90134 90141 90132 90133 Proteins 90134 90133 17 90134 90133 4.1 90134 90133 482 90134 90133 116 90134 90141 90132 90133 Carbohydrates 90134 90133 17 90134 90133 4.1 90134 90133 482 90134 90133 116 90134 90141 90132 90133 Fiber 90134 90133 8 90134 90133 1.9 90134 90133 227 90134 90133 54 90134 90141 90132 90133 Ethanol (drinking alcohol) 90134 90133 29 90134 90133 6.9 90134 90133 822 90134 90133 196 90134 90141 90132 90133 Organic acids 90134 90133 13 90134 90133 3.1 90134 90133 369 90134 90133 88 90134 90141 90132 90133 Polyols (sugar alcohols, sweeteners) 90134 90133 10 90134 90133 2.4 90134 90133 283 90134 90976 90141 90612.90000 Calorie Calculator — recommended calorie intake per day 90001 90002 Use this calculator to easily calculate the optimal calorie intake per day you need to keep your weight stable, or to gain or lose weight. If you are asking yourself: how many calories do I need a day, how many calories should I eat, etc. this calorie calculator is for you! 90003 90002 * where the calculator states «calories» it is actually «kCal», or kilocalories. Common usage, however, shortened «kilocalories» to «calories» so we are adhering to that convention.90003 90002 ** this is a rough guideline. We recomend you use our calorie calculator for weight loss for a much more precise estimate. 90003 90008 Optimal calorie intake 90009 90002 Estimating your optimal 90011 daily calorie intake 90012 requires the estimation of your total daily energy expenditure (TDEE) which measures how much energy (in kCal, kilocalories) you expend during a typical day. Our calorie calculator will help you easily estimate 90011 how many calories you need a day 90012, as well as 90011 how much you need to eat 90012 in order to reduce your caloric intake and lose weight.Of course, these are estimates based on population averages so consulting your physician or nutritionist is always recommended before making changes to your diet or exercise routine. 90003 90002 However, understanding your calorie needs and what they depend on is a great first step, and our 90011 calorie intake calculator 90012 is here to help. There are three main things that affect how much calories you need: 90003 90022 90023 physical activity (exercise and normal daily activities) 90024 90023 dietary-induced thermogenesis (burning energy to process food) 90024 90023 the climate you spend your day in 90024 90029 90002 Of the three, physical activity accounts for between 15 — 30% of TDEE 90031 [1] 90032 and has a great overall impact.More physical exercise means burning through more energy, while less exercise reduces your calorie needs. Hot and cold climate both increase the energy requirements of your body. For women pregnancy is a factor as it increases the cost of physical activities and the required amounts of energy to maintain weight, as result. 90003 90002 The thermic effect of food also plays a part, but it is more or less constant, assuming you do not change your diet significantly. This is the amount of energy you use to process the food, and is usually between 10 and 35% of the calorie value of the meal.90003 90002 Daily calorie needs vary by body size and body composition. 90011 Women 90012, in general, tend to have a higher percentage of body fat and leaner muscles, which results in lower caloric needs relative to an otherwise equivalent male (weight, height, age). Studies have repeatedly shown that women require less food to sustain their weight. 90003 90002 Finally, 90011 age 90012 also plays a role, with older persons expending relatively less energy. You can check that by entering a different age in our tool.90003 90002 In our 90011 calorie calculator 90012 we use body mass, stature, gender, and age to estimate your resting energy needs (BMR), which we then multiply by an estimate based on your specified level of exercise. This allows us to arrive at a fairly accurate estimate of your daily calorie needs 90031 [1] 90032. 90003 90008 How many calories do I need a day? 90009 90002 Our software shows your calorie needs per day in kCal per day (or Calories per day, as it is often called in common language), which is the amount of calories you require if you want to preserve 90011 maintain your weight 90012.If you want to 90011 lose weight 90012 or 90011 gain weight 90012, we present you with estimates of the caloric intake needed to achieve a certain weight loss goal (or weight gain goal). It is based on the assumption that you will maintain your specified intensity of physical activity and that our estimate of its energy impact is approximately correct. Since these estimates are based on population averages, it is always a good idea to closely observe your weight and make adjustments as necessary.90003 90002 General recommendations by Katch et al. suggest subtracting 500 kCal per day if your calorie requirement is estimated at below 3000 kCal, or subtracting 1000 kCal from your daily meals if it is higher. 90003 90002 Of course, both of these recommendations and the results from the calculator should be thought of as general guidelines only. You should always consult with a medical practitioner or a nutritionist, before going on a diet or making a significant change to your exercise routine.90003 90008 Weight loss by calorie counting 90009 90002 Asking the question «how many calories should I eat a day?» is a good start, as many people tend to have unrealistic expectations and often eat too much, resulting in unwanted weight gains. Once you know your recommended calorie intake and an estimate on how much calories to eat to lose weight, the next step is to control your caloric intake. This is often done by so-called calorie counting — estimating the amount of energy in your meals and adjusting your portions accordingly.90003 90002 90069 90003 90002 Here is a short table you can use for a rough judgement of the amount of calories in a meal, depending on it’s predominant nutrient type. 90003 90073 90074 Calories in different nutrients 90075 90076 90077 90078 Nutrient type 90079 90078 Energy content 90079 90078 Calories per 100 grams 90079 90084 90085 90086 90077 90088 90011 Fats 90012 90091 90088 9 kcal per gram 90091 90088 900 kcal 90091 90084 90077 90088 90011 Ethanol 90012 (drinking alcohol) 90091 90088 7 kcal per gram 90091 90088 700 kcal 90091 90084 90077 90088 90011 Proteins 90012 90091 90088 4 kcal per gram 90091 90088 400 kcal 90091 90084 90077 90088 90011 Carbohydrates 90012 90091 90088 4 kcal per gram 90091 90088 400 kcal 90091 90084 90077 90088 90011 Fiber 90012 90091 90088 2 kcal per gram 90091 90088 200 kcal 90091 90084 90137 90138 90002 Counting calories is good for losing weight, but is not by itself a recipe for healthy life.In order to have balanced diet rich in essential nutrients while staying below a certain calorie count, you can use a macro calculator to come up with a good mix of proteins, carbs and fats for your daily meals. Do not forget that a decent amount of exercise can go a long way in reaching a healthy weight. 90003 90141 References 90142 90002 [1] Katch V.L., McArdle W.D., Katch F.I (2011) «Essentials of Exercise Physiology», fourth edition 90003 90002 [2] Prakash S. et al. (2001) «Human energy requirements», report of a joint FAO / WHO / UNU expert consultation, part of the Food And Nutrition technical report series 90003 .90000 Menu 3000 kcal en priode de prise de muscle 90001 90002 90003 90004 Menu pour la musculation 3000 Kcal: dans cet exemple d’alimentation pour la musculation, l’augmentation des calories se fait principalement par une augmentation de la dose des glucides consomme dans la journe. 90005 90006 90004 90008 90004 90004 3000 Kcal reprsente une quantit de calories qui devient intressante dans le cadre d’un menu de prise de masse. Normalement, avec ce volume calorique, la plupart des pratiquants de musculation prendront du poids.90002 C’est un bon compromis pour une prise de poids tout en limitant la prise de gras. 90004 Nanmoins, si malgr les 3000 Kcal de votre alimentation vous ne voyez pas bouger l’aiguille de la balance, n’hsitez pas augmenter encore la dose de 10% 15%. 90004 90006 90003 Exemple de dite de prise de masse 3000 kcal 90005 90002 90004 Rsum du menu 3000 Kcal: 90004 — Protines: 191 g (25%) 90004 — Glucides: 345 g (46%) 90004 — Lipides: 98 g (29% ) 90006 90002 90024 Petit djeuner: 90025 90004 — Flocons d’avoine 80 g 90004 — Lait: 15 cl 90004 — Cacao Van Houten: 5 g 90004 — Jambon ou viande (100 g), ou fromage blanc 0% (250gr) ou protines en poudre (20 g) 90004 — 1 orange 90004 — Huile de poisson: 10 ml (dfaut omga 3en glules) 90006 90002 90024 Collation du matin: 90025 90004 — Olagineux (amandes, noix): 30 g 90004 — Protine en poudre: 20 g 90006 90002 90024 Repas de midi: 90025 90004 — Crudits: une petite assiette 90004 — Huile dolive: 10 g 90004 — Quinoa: 80 g 90004 — Viande ou poisson: 100 g 90004 — Lgumes: une assiette 90004 — 1 pomme 90006 90002 90024 Collation aprs midi (1 heure avant lentranement): 90025 90004 — Flocons d’avoine ou poudre davoine: 50 g 90004 — Protines en poudre: 20 g 90004 90006 90002 90024 Pendant lentranement: 90025 90004 — 50 g de glucides index glycmique lev (waxy maize, vitargo,) + 5gr BCAA ou peptopro 90006 90002 90024 Post entranement (ds la fin de celui-ci): 90025 90004 — 30 g de whey protine + BCAA 90006 90002 90024 30 min 1 h aprs: repas du soir: 90025 90004 — Riz basmati: 100 g 90004 — 3 ufs 90004 — Lgumes: une assiette 90004 — Huile dolive: 10 g 90004 — Chocolat noir: 10 g 90006 90002 90024 Avant de se coucher: 90025 90004 — Fromage blanc: 200 g 90006 90003 Vido explicative de ce menu 90005 90002 90004 Retrouvez dans cette vido toutes les explications sur ce menu, avec notamment comment l’adapter votre propre personne.En effet, il n’est pas utile de le suivre la lettre prs, vous pouvez l’adapter votre sauce, l’important tant de respecter les dosages des macro-nutriments. 90004 90006 90086 90087 90002 Explications du menu de Prise de Masse 3000 Kcal 90006 90002 90004 On en parle sur le forum: Menus: alimentation pour la musculation 90006.90000 Convert kilocalories per day to calories per day 90001 Convert kilocalories per day to calories per day | power conversion 90002 Convert 90003 90004 kilocalorie per day (kcal / day) 90005 90006 versus 90003 90004 calories per day (cal / d) 90005 90006 90011 90002 in swapped opposite direction 90011 90002 from calories per day to kilocalories per day 90011 90002 Or use utilized converter page with the 90011 90002 power multi-units converter 90011 90020 90021 90022 90023 conversion result for two 90024 power units: 90025 90026 90027 90028 90029 From unit 90024 Symbol 90026 90029 Equals Result 90026 90029 To unit 90024 Symbol 90026 90027 90021 90029 1 kilocalorie per day kcal / day 90026 90029 = 1,000.00 90026 90029 calories per day cal / d 90026 90027 90046 90047 What is the international acronym for each of these two power units? 90048 90002 Prefix or symbol for kilocalorie per day is: 90003 kcal / day 90006 90011 90002 Prefix or symbol for calorie per day is: 90003 cal / d 90006 90011 90002 90023 Technical units conversion tool for power measures. 90025 Exchange reading in 90023 kilocalories per day unit kcal / day 90025 into 90023 calories per day unit cal / d 90025 as in an equivalent measurement result (two different units but the same identical physical total value, which is also equal to their proportional parts when divided or multiplied).90011 90065 One kilocalorie per day converted into calorie per day equals = 1,000.00 cal / d 90066 90065 1 kcal / day = 1,000.00 cal / d 90066 90069 Find pages on convert to with online Google Custom Search 90070 90069 The 90004 kilocalorie per day — kcal / day into calories per day — cal / d 90005 units converter page requires enabled JavaScript in your browser. Here are specific instructions on how to enable JS in your computer How to enable JavaScript 90070 90002 Or for your convenience download Google’s Chrome browser for high quality internet browsing.90011 90077 90078 Pages 90079 90078 Miscellaneous 90079 90078 Web & computers 90079 90084 90002 How many calories per day are contained in one kilocalorie per day? To link to this power — 90003 90004 kilocalorie per day to calories per day 90005 90006 units converter, only cut and paste the following code into your html. 90024 The link will appear on your page as: on the web units converter from kilocalorie per day (kcal / day) to calories per day (cal / d) 90011 online units converter from kilocalorie per day (kcal / day) to calories per day (cal / d) 90002 90093 Online kilocalories per day to calories per day conversion calculator | 90003 convert-to.com units converters 90006 90096 © 2020 | Privacy Policy 90011 .