Nume Camelia Dobrescu ObiectivVarsta 22 aniInaltime 157 cmGreutate 50 kgTDEE 1855 calCalorii alimentatie ~1500

Masuratori Luna I Luna II Luna IIIGatBicepsTalie 1SoldPosteriorCoapseGamba

AntrenamentSapt I *cardio 20 min

Sapt IISapt III

Sapt IV

Diminuare tesut adipos/ adaugare tonus muscular

Lu: Dorsali + Biceps Ma: Piept + Triceps Mi: Coapse Samb: Deltoizi *tempo/intensitate

cardio modificata per sedinta

Plan nutritional

Obiectiv Tonus muscularAfectiuni medicale

Obiceiuri alimentare existente

Reeducare alimentara

Activitate zilnica

Tip somatic Mezomorf

Mic dejun

Meniu Calorii Proteine Lipide

160 28 1

2 oua143 12.6 9.5

Gustare

100 0.3 0.1

Pranz

300 60 6

200 4.5 0.1Salata verde/orice legume verzi

Cina 300 60 6Salata verde/orice legume verzi

Job lejer-activ; 4 antrenamente fitness utilizand greutati +

antrenament cardio / saptamana

200 Gr Branza

vaci slaba

Mar(200gr)

200 Gr piept pui

100 Gr cartof

fiert/copt

200 Gr piept pui

Gustare dupa sala 300 30 20Total 1503 195.4 76

Total Carbs

200 Gr urda

Glucide Fibre Meniu Calorii Proteine Lipide Glucide Fibre

8 0 120 14 4 8 0

0 0 184 5.5 3.2 29 6

24 2.6 100 1.1 0.3 23 2.6

0 0 420 48 34 0 0

40 4 200 5.2 0.6 65 0.8Salata verde/orice legume verzi

0 0 420 48 34 0 0Salata verde/orice legume verzi

200 gr iaurt

grecesc Olympus

50 Gr fulgi ovaz

Banana (100 gr)

200 Gr Macrou

150 Gr Orez Gatit

200 Gr Macrou

4 0 144 12 2.2 2 076 6.6 1588 133.8 78.3 127 9.4

69.4 117.6

200 Gr cottage cheese

light

Meniu Calorii Proteine Lipide Glucide Fibre Meniu Calorii

163 5.2 10 14.6 10.1 160

13 0.4 1.1 0.1 0.42 oua

143

193 7 17 7 4 120

240 34 10 0 0 400

200 4.5 0.1 40 4 180Salata verde/orice legume verzi

240 34 10 0 0 400Salata verde/orice legume verzi

30 Gr seminte

chia

200 Gr Branza

vaci slaba100 Gr

lapte de migdale

30 Gr Migdale

200 gr iaurt

grecesc Olympus

200 Gr somon

200 Gr vita

100 Gr cartof

fiert/copt

50 gr paste

integrale fierte

200 Gr somon

200 Gr vita

300 30 20 4 0 1441349 115.1 68.2 65.7 18.5 1547

47.2

200 Gr urda

200 Gr cottage cheese

light

Proteine Lipide Glucide Fibre

28 1 8 0

12.6 9.5 0 0

14 4 8 0

60 12 0 0

6 1 36 3Salata verde/orice legume verzi

60 12 0 0Salata verde/orice legume verzi

12 2.2 2 0192.6 41.7 54 3

51

Fisa personalaPlan nutritional