08:00 6 yumurta beyazi,170 gram irmik,250 ml su
11:00 225 gr sigir biftegi,400 gr pirinc,Brokoli
13:00 225 gr tavuk gögüsü,400 gr esmer pirinc,Kuskonmaz
16:00 Shake 60gr protein/150 gr karbonhidrat
19:00 225 gr sigir biftegi,300 gr pirinc,Ispanak
22:00 225 gr balik,brokoli
Off seasonlarda 400 gr protein aldigini söylüyor
Kaynak:Flex dergisi
11:00 225 gr sigir biftegi,400 gr pirinc,Brokoli
13:00 225 gr tavuk gögüsü,400 gr esmer pirinc,Kuskonmaz
16:00 Shake 60gr protein/150 gr karbonhidrat
19:00 225 gr sigir biftegi,300 gr pirinc,Ispanak
22:00 225 gr balik,brokoli
Off seasonlarda 400 gr protein aldigini söylüyor
