Dieta massa

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  • ACID ANGEL
    Moderateacher
    • Aug 2008
    • 7311
    • 310
    • 661
    • Maremma Strega
    • Send PM

    #31
    Ciao mrbianchi,
    sono contenta di leggere i tuoi feedback positivi. Ti chiedo, per una maggiore fruibilità della dieta, di postarla da tastiera.
    Grazie

    S.B.

    What I've felt, what I've known
    never shined through in what I've shown...
    Il peso della bilancia: come contare i grammi senza pesare... o quasi!
    acidangelmod@gmail.com

    Commenta

    • mrbianchi09
      Bodyweb Advanced
      • Jun 2010
      • 134
      • 3
      • 0
      • Send PM

      #32
      @ACID ANGEL purtroppo c'è un limite di testo per questo motivo ho preferito allegare il pdf, metto solo le ultime che ho fatto:
      Codice:
               [TABLE]
      [TR]
      [TD="bgcolor: #FFFF00, align: left"][B]MASSA on 7[/B][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"]kcal[/TD]
      [TD="align: left"]proteine[/TD]
      [TD="align: left"]carboidrati[/TD]
      [TD="align: left"]grassi[/TD]
      [/TR]
      [TR]
      [TD="align: left"]colazione[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]8 fette bisc.(64gr)[/TD]
      [TD="align: right"]260,48[/TD]
      [TD="align: right"]8,64[/TD]
      [TD="align: right"]46,27[/TD]
      [TD="align: right"]4,61[/TD]
      [/TR]
      [TR]
      [TD="align: left"]25gr marmellata ligth[/TD]
      [TD="align: right"]17[/TD]
      [TD="align: left"][/TD]
      [TD="align: right"]5,3[/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]400gr Latte[/TD]
      [TD="align: right"]160[/TD]
      [TD="align: right"]13,24[/TD]
      [TD="align: right"]19,16[/TD]
      [TD="align: right"]3,52[/TD]
      [/TR]
      [TR]
      [TD="align: left"]8gr cacao amaro[/TD]
      [TD="align: right"]18,24[/TD]
      [TD="align: right"]1,57[/TD]
      [TD="align: right"]4,63[/TD]
      [TD="align: right"]1,1[/TD]
      [/TR]
      [TR]
      [TD="align: left"]2 mela (400gr)[/TD]
      [TD="align: right"]190[/TD]
      [TD="align: right"]1,6[/TD]
      [TD="align: right"]51[/TD]
      [TD="align: right"]0,4[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]pranzo[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]200gr lattuga[/TD]
      [TD="align: right"]34[/TD]
      [TD="align: right"]2,46[/TD]
      [TD="align: right"]6,58[/TD]
      [TD="align: right"]0,6[/TD]
      [/TR]
      [TR]
      [TD="align: left"]130gr pasta[/TD]
      [TD="align: right"]482[/TD]
      [TD="align: right"]16,95[/TD]
      [TD="align: right"]97,07[/TD]
      [TD="align: right"]1,96[/TD]
      [/TR]
      [TR]
      [TD="align: left"]80gr speck[/TD]
      [TD="align: right"]242,4[/TD]
      [TD="align: right"]22,64[/TD]
      [TD="align: right"]0,4[/TD]
      [TD="align: right"]16,72[/TD]
      [/TR]
      [TR]
      [TD="align: left"]20gr olio[/TD]
      [TD="align: right"]176,8[/TD]
      [TD="align: right"]0[/TD]
      [TD="align: right"]0[/TD]
      [TD="align: right"]20[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][I][COLOR=#0066FF]allenamento[/COLOR][/I][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]pasto post-warkout[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]barretta high pro[/TD]
      [TD="align: right"]270[/TD]
      [TD="align: right"]28,8[/TD]
      [TD="align: right"]21,1[/TD]
      [TD="align: right"]7,9[/TD]
      [/TR]
      [TR]
      [TD="align: left"]50gr pane carasau[/TD]
      [TD="align: right"]175[/TD]
      [TD="align: right"]5,61[/TD]
      [TD="align: right"]36,08[/TD]
      [TD="align: right"]0,86[/TD]
      [/TR]
      [TR]
      [TD="align: left"]25gr marmellata ligth[/TD]
      [TD="align: right"]17[/TD]
      [TD="align: left"][/TD]
      [TD="align: right"]5,3[/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]cena[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]50gr pane integrale[/TD]
      [TD="align: right"]112[/TD]
      [TD="align: right"]3,75[/TD]
      [TD="align: right"]24,25[/TD]
      [TD="align: right"]0,65[/TD]
      [/TR]
      [TR]
      [TD="align: left"]200gr lattuga[/TD]
      [TD="align: right"]34[/TD]
      [TD="align: right"]2,46[/TD]
      [TD="align: right"]6,58[/TD]
      [TD="align: right"]0,6[/TD]
      [/TR]
      [TR]
      [TD="align: left"]160gr tonno naturale[/TD]
      [TD="align: right"]185,6[/TD]
      [TD="align: right"]40,82[/TD]
      [TD="align: right"]0[/TD]
      [TD="align: right"]1,31[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]totale[/TD]
      [TD="align: right"]2374,52[/TD]
      [TD="align: right"]148,54[/TD]
      [TD="align: right"]323,72[/TD]
      [TD="align: right"]60,23[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="bgcolor: #FFFF00, align: left"][B]MASSA off 7[/B][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"]kcal[/TD]
      [TD="align: left"]proteine[/TD]
      [TD="align: left"]carboidrati[/TD]
      [TD="align: left"]grassi[/TD]
      [/TR]
      [TR]
      [TD="align: left"]colazione[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]60gr Fiocchi di kamut[/TD]
      [TD="align: right"]242[/TD]
      [TD="align: right"]8,42[/TD]
      [TD="align: right"]45[/TD]
      [TD="align: right"]1,4[/TD]
      [/TR]
      [TR]
      [TD="align: left"]400gr Latte[/TD]
      [TD="align: right"]160[/TD]
      [TD="align: right"]13,24[/TD]
      [TD="align: right"]19,16[/TD]
      [TD="align: right"]3,52[/TD]
      [/TR]
      [TR]
      [TD="align: left"]8gr cacao amaro[/TD]
      [TD="align: right"]18,24[/TD]
      [TD="align: right"]1,57[/TD]
      [TD="align: right"]4,63[/TD]
      [TD="align: right"]1,1[/TD]
      [/TR]
      [TR]
      [TD="align: left"]2 mela (400gr)[/TD]
      [TD="align: right"]190[/TD]
      [TD="align: right"]1,6[/TD]
      [TD="align: right"]51[/TD]
      [TD="align: right"]0,4[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]pranzo[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]200gr lattuga[/TD]
      [TD="align: right"]34[/TD]
      [TD="align: right"]2,46[/TD]
      [TD="align: right"]6,58[/TD]
      [TD="align: right"]0,6[/TD]
      [/TR]
      [TR]
      [TD="align: left"]130gr pasta[/TD]
      [TD="align: right"]482[/TD]
      [TD="align: right"]16,95[/TD]
      [TD="align: right"]97,07[/TD]
      [TD="align: right"]1,96[/TD]
      [/TR]
      [TR]
      [TD="align: left"]80gr speck[/TD]
      [TD="align: right"]242,4[/TD]
      [TD="align: right"]22,64[/TD]
      [TD="align: right"]0,4[/TD]
      [TD="align: right"]16,72[/TD]
      [/TR]
      [TR]
      [TD="align: left"]20gr olio[/TD]
      [TD="align: right"]176,8[/TD]
      [TD="align: right"]0[/TD]
      [TD="align: right"]0[/TD]
      [TD="align: right"]20[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]merenda[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]400gr Latte[/TD]
      [TD="align: right"]160[/TD]
      [TD="align: right"]13,24[/TD]
      [TD="align: right"]19,16[/TD]
      [TD="align: right"]3,52[/TD]
      [/TR]
      [TR]
      [TD="align: left"]8gr cacao amaro[/TD]
      [TD="align: right"]18,24[/TD]
      [TD="align: right"]1,57[/TD]
      [TD="align: right"]4,63[/TD]
      [TD="align: right"]1,1[/TD]
      [/TR]
      [TR]
      [TD="align: left"]2 mela (400gr)[/TD]
      [TD="align: right"]190[/TD]
      [TD="align: right"]1,6[/TD]
      [TD="align: right"]51[/TD]
      [TD="align: right"]0,4[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]spuntino[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]tonno naturale[/TD]
      [TD="align: right"]51,5[/TD]
      [TD="align: right"]11[/TD]
      [TD="align: right"]0[/TD]
      [TD="align: right"]0,51[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]cena[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]50gr pane integrale[/TD]
      [TD="align: right"]112[/TD]
      [TD="align: right"]3,75[/TD]
      [TD="align: right"]24,25[/TD]
      [TD="align: right"]0,65[/TD]
      [/TR]
      [TR]
      [TD="align: left"]200gr lattuga[/TD]
      [TD="align: right"]34[/TD]
      [TD="align: right"]2,46[/TD]
      [TD="align: right"]6,58[/TD]
      [TD="align: right"]0,6[/TD]
      [/TR]
      [TR]
      [TD="align: left"]160gr tonno naturale[/TD]
      [TD="align: right"]185,6[/TD]
      [TD="align: right"]40,82[/TD]
      [TD="align: right"]0[/TD]
      [TD="align: right"]1,31[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]totale[/TD]
      [TD="align: right"]2296,78[/TD]
      [TD="align: right"]141,32[/TD]
      [TD="align: right"]329,46[/TD]
      [TD="align: right"]53,79[/TD]
      [/TR]
      [/TABLE]
               [TABLE]
      [TR]
      [TD="bgcolor: #FFFF00, align: left"][B]MASSA on 8[/B][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"]kcal[/TD]
      [TD="align: left"]proteine[/TD]
      [TD="align: left"]carboidrati[/TD]
      [TD="align: left"]grassi[/TD]
      [/TR]
      [TR]
      [TD="align: left"]colazione[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]70gr fiocchi d'avena[/TD]
      [TD="align: right"]263[/TD]
      [TD="align: right"]8,4[/TD]
      [TD="align: right"]44[/TD]
      [TD="align: right"]4,9[/TD]
      [/TR]
      [TR]
      [TD="align: left"]10gr mirtilli essiccati[/TD]
      [TD="align: right"]31[/TD]
      [TD="align: right"]0[/TD]
      [TD="align: right"]7,6[/TD]
      [TD="align: right"]0[/TD]
      [/TR]
      [TR]
      [TD="align: left"]400gr Latte di soia[/TD]
      [TD="align: right"]156[/TD]
      [TD="align: right"]12[/TD]
      [TD="align: right"]10[/TD]
      [TD="align: right"]7,2[/TD]
      [/TR]
      [TR]
      [TD="align: left"]6gr orzo solubile[/TD]
      [TD="align: right"]22[/TD]
      [TD="align: right"]0,4[/TD]
      [TD="align: right"]4,8[/TD]
      [TD="align: right"]0[/TD]
      [/TR]
      [TR]
      [TD="align: left"]400gr melone estate[/TD]
      [TD="align: right"]136[/TD]
      [TD="align: right"]3,36[/TD]
      [TD="align: right"]32,6[/TD]
      [TD="align: right"]0[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]pranzo[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]200gr lattuga[/TD]
      [TD="align: right"]34[/TD]
      [TD="align: right"]2,46[/TD]
      [TD="align: right"]6,58[/TD]
      [TD="align: right"]0,6[/TD]
      [/TR]
      [TR]
      [TD="align: left"]10gr olio[/TD]
      [TD="align: right"]88[/TD]
      [TD="align: right"]0[/TD]
      [TD="align: right"]0[/TD]
      [TD="align: right"]10[/TD]
      [/TR]
      [TR]
      [TD="align: left"]150gr pasta[/TD]
      [TD="align: right"]556,5[/TD]
      [TD="align: right"]19,56[/TD]
      [TD="align: right"]112,01[/TD]
      [TD="align: right"]2,27[/TD]
      [/TR]
      [TR]
      [TD="align: left"]100 gr prosciutto cotto[/TD]
      [TD="align: right"]215[/TD]
      [TD="align: right"]19,8[/TD]
      [TD="align: right"]0[/TD]
      [TD="align: right"]14,7[/TD]
      [/TR]
      [TR]
      [TD="align: left"]25gr panna chef[/TD]
      [TD="align: right"]54[/TD]
      [TD="align: right"]0[/TD]
      [TD="align: right"]1[/TD]
      [TD="align: right"]5,3[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][I][COLOR=#0066FF]allenamento[/COLOR][/I][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]pasto post-warkout[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]30gr proteine whey[/TD]
      [TD="align: right"]110[/TD]
      [TD="align: right"]24[/TD]
      [TD="align: right"]3[/TD]
      [TD="align: right"]1[/TD]
      [/TR]
      [TR]
      [TD="align: left"]60gr pane carasau[/TD]
      [TD="align: right"]210[/TD]
      [TD="align: right"]6,72[/TD]
      [TD="align: right"]44,16[/TD]
      [TD="align: right"]1[/TD]
      [/TR]
      [TR]
      [TD="align: left"]25gr marmellata ligth[/TD]
      [TD="align: right"]17[/TD]
      [TD="align: left"][/TD]
      [TD="align: right"]5,3[/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]spuntino[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]40gr arachidi[/TD]
      [TD="align: right"]226,8[/TD]
      [TD="align: right"]10,32[/TD]
      [TD="align: right"]6,45[/TD]
      [TD="align: right"]19,7[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]cena[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]60gr pane carasau[/TD]
      [TD="align: right"]210[/TD]
      [TD="align: right"]6,72[/TD]
      [TD="align: right"]44,16[/TD]
      [TD="align: right"]1[/TD]
      [/TR]
      [TR]
      [TD="align: left"]200gr lattuga[/TD]
      [TD="align: right"]34[/TD]
      [TD="align: right"]2,46[/TD]
      [TD="align: right"]6,58[/TD]
      [TD="align: right"]0,6[/TD]
      [/TR]
      [TR]
      [TD="align: left"]150gr spigola[/TD]
      [TD="align: right"]186[/TD]
      [TD="align: right"]35,45[/TD]
      [TD="align: right"]0[/TD]
      [TD="align: right"]3,84[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]totale[/TD]
      [TD="align: right"]2549,3[/TD]
      [TD="align: right"]151,65[/TD]
      [TD="align: right"]328,24[/TD]
      [TD="align: right"]72,11[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="bgcolor: #FFFF00, align: left"][B]MASSA off 8[/B][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"]kcal[/TD]
      [TD="align: left"]proteine[/TD]
      [TD="align: left"]carboidrati[/TD]
      [TD="align: left"]grassi[/TD]
      [/TR]
      [TR]
      [TD="align: left"]colazione[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]8 fette bisc.(64gr)[/TD]
      [TD="align: right"]260,48[/TD]
      [TD="align: right"]8,64[/TD]
      [TD="align: right"]46,27[/TD]
      [TD="align: right"]4,61[/TD]
      [/TR]
      [TR]
      [TD="align: left"]25gr marmellata ligth[/TD]
      [TD="align: right"]17[/TD]
      [TD="align: left"][/TD]
      [TD="align: right"]5,3[/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]400gr Latte[/TD]
      [TD="align: right"]160[/TD]
      [TD="align: right"]13,24[/TD]
      [TD="align: right"]19,16[/TD]
      [TD="align: right"]3,52[/TD]
      [/TR]
      [TR]
      [TD="align: left"]8gr cacao amaro[/TD]
      [TD="align: right"]18,24[/TD]
      [TD="align: right"]1,57[/TD]
      [TD="align: right"]4,63[/TD]
      [TD="align: right"]1,1[/TD]
      [/TR]
      [TR]
      [TD="align: left"]2 mela (400gr)[/TD]
      [TD="align: right"]190[/TD]
      [TD="align: right"]1,6[/TD]
      [TD="align: right"]51[/TD]
      [TD="align: right"]0,4[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]pranzo[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]200gr lattuga[/TD]
      [TD="align: right"]34[/TD]
      [TD="align: right"]2,46[/TD]
      [TD="align: right"]6,58[/TD]
      [TD="align: right"]0,6[/TD]
      [/TR]
      [TR]
      [TD="align: left"]10gr olio[/TD]
      [TD="align: right"]88[/TD]
      [TD="align: right"]0[/TD]
      [TD="align: right"]0[/TD]
      [TD="align: right"]10[/TD]
      [/TR]
      [TR]
      [TD="align: left"]100gr pasta[/TD]
      [TD="align: right"]371[/TD]
      [TD="align: right"]13,04[/TD]
      [TD="align: right"]74,67[/TD]
      [TD="align: right"]1,51[/TD]
      [/TR]
      [TR]
      [TD="align: left"]200gr sovracosce pollo[/TD]
      [TD="align: right"]354[/TD]
      [TD="align: right"]47,8[/TD]
      [TD="align: right"]0[/TD]
      [TD="align: right"]16,54[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]merenda[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]400gr Latte di soia[/TD]
      [TD="align: right"]156[/TD]
      [TD="align: right"]12[/TD]
      [TD="align: right"]10[/TD]
      [TD="align: right"]7,2[/TD]
      [/TR]
      [TR]
      [TD="align: left"]8gr cacao amaro[/TD]
      [TD="align: right"]18,24[/TD]
      [TD="align: right"]1,57[/TD]
      [TD="align: right"]4,63[/TD]
      [TD="align: right"]1,1[/TD]
      [/TR]
      [TR]
      [TD="align: left"]2 mela (400gr)[/TD]
      [TD="align: right"]190[/TD]
      [TD="align: right"]1,6[/TD]
      [TD="align: right"]51[/TD]
      [TD="align: right"]0,4[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]spuntino[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]250gr yogurt magro[/TD]
      [TD="align: right"]97[/TD]
      [TD="align: right"]10[/TD]
      [TD="align: right"]13,25[/TD]
      [TD="align: right"]0[/TD]
      [/TR]
      [TR]
      [TD="align: left"]8gr cacao amaro[/TD]
      [TD="align: right"]18,24[/TD]
      [TD="align: right"]1,57[/TD]
      [TD="align: right"]4,63[/TD]
      [TD="align: right"]1,1[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]cena[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]60gr pane carasau[/TD]
      [TD="align: right"]210[/TD]
      [TD="align: right"]6,72[/TD]
      [TD="align: right"]44,16[/TD]
      [TD="align: right"]1[/TD]
      [/TR]
      [TR]
      [TD="align: left"]112gr tonno naturale[/TD]
      [TD="align: right"]120[/TD]
      [TD="align: right"]27[/TD]
      [TD="align: right"]0[/TD]
      [TD="align: right"]2[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]totale[/TD]
      [TD="align: right"]2302,2[/TD]
      [TD="align: right"]148,81[/TD]
      [TD="align: right"]335,28[/TD]
      [TD="align: right"]51,08[/TD]
      [/TR]
      [/TABLE]
               [TABLE]
      [TR]
      [TD="bgcolor: #FFFF00, align: left"][B]MASSA on 9[/B][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"]kcal[/TD]
      [TD="align: left"]proteine[/TD]
      [TD="align: left"]carboidrati[/TD]
      [TD="align: left"]grassi[/TD]
      [/TR]
      [TR]
      [TD="align: left"]colazione[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]70gr fiocchi d'avena[/TD]
      [TD="align: right"]263[/TD]
      [TD="align: right"]8,4[/TD]
      [TD="align: right"]44[/TD]
      [TD="align: right"]4,9[/TD]
      [/TR]
      [TR]
      [TD="align: left"]10gr mirtilli essiccati[/TD]
      [TD="align: right"]31[/TD]
      [TD="align: right"]0[/TD]
      [TD="align: right"]7,6[/TD]
      [TD="align: right"]0[/TD]
      [/TR]
      [TR]
      [TD="align: left"]400gr Latte[/TD]
      [TD="align: right"]160[/TD]
      [TD="align: right"]13,24[/TD]
      [TD="align: right"]19,16[/TD]
      [TD="align: right"]3,52[/TD]
      [/TR]
      [TR]
      [TD="align: left"]8gr cacao amaro[/TD]
      [TD="align: right"]18,24[/TD]
      [TD="align: right"]1,57[/TD]
      [TD="align: right"]4,63[/TD]
      [TD="align: right"]1,1[/TD]
      [/TR]
      [TR]
      [TD="align: left"]400gr anguria[/TD]
      [TD="align: right"]120[/TD]
      [TD="align: right"]1,6[/TD]
      [TD="align: right"]14,8[/TD]
      [TD="align: right"]0[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][I][COLOR=#0066FF]spuntino[/COLOR][/I][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]300gr Latte di soia[/TD]
      [TD="align: right"]117[/TD]
      [TD="align: right"]9[/TD]
      [TD="align: right"]7,5[/TD]
      [TD="align: right"]5,4[/TD]
      [/TR]
      [TR]
      [TD="align: left"]4gr cacao amaro[/TD]
      [TD="align: right"]9,2[/TD]
      [TD="align: right"]0[/TD]
      [TD="align: right"]2,3[/TD]
      [TD="align: right"]0[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]pranzo[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]200gr lattuga[/TD]
      [TD="align: right"]34[/TD]
      [TD="align: right"]2,46[/TD]
      [TD="align: right"]6,58[/TD]
      [TD="align: right"]0,6[/TD]
      [/TR]
      [TR]
      [TD="align: left"]10gr olio[/TD]
      [TD="align: right"]88[/TD]
      [TD="align: right"]0[/TD]
      [TD="align: right"]0[/TD]
      [TD="align: right"]10[/TD]
      [/TR]
      [TR]
      [TD="align: left"]200gr pane comune[/TD]
      [TD="align: right"]589[/TD]
      [TD="align: right"]17[/TD]
      [TD="align: right"]132[/TD]
      [TD="align: right"]0[/TD]
      [/TR]
      [TR]
      [TD="align: left"]200gr carne[/TD]
      [TD="align: right"]226[/TD]
      [TD="align: right"]57,36[/TD]
      [TD="align: right"]0[/TD]
      [TD="align: right"]15,36[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][I][COLOR=#0066FF]allenamento[/COLOR][/I][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]pasto post-warkout[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]30gr proteine whey[/TD]
      [TD="align: right"]110[/TD]
      [TD="align: right"]24[/TD]
      [TD="align: right"]3[/TD]
      [TD="align: right"]1[/TD]
      [/TR]
      [TR]
      [TD="align: left"]60gr pane carasau[/TD]
      [TD="align: right"]210[/TD]
      [TD="align: right"]6,72[/TD]
      [TD="align: right"]44,16[/TD]
      [TD="align: right"]1[/TD]
      [/TR]
      [TR]
      [TD="align: left"]25gr marmellata ligth[/TD]
      [TD="align: right"]17[/TD]
      [TD="align: left"][/TD]
      [TD="align: right"]5,3[/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][I][COLOR=#0066FF]
      [/COLOR][/I][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]cena[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]60gr pane carasau[/TD]
      [TD="align: right"]210[/TD]
      [TD="align: right"]6,72[/TD]
      [TD="align: right"]44,16[/TD]
      [TD="align: right"]1[/TD]
      [/TR]
      [TR]
      [TD="align: left"]200gr lattuga[/TD]
      [TD="align: right"]34[/TD]
      [TD="align: right"]2,46[/TD]
      [TD="align: right"]6,58[/TD]
      [TD="align: right"]0,6[/TD]
      [/TR]
      [TR]
      [TD="align: left"]112gr tonno naturale[/TD]
      [TD="align: right"]120[/TD]
      [TD="align: right"]27[/TD]
      [TD="align: right"]0[/TD]
      [TD="align: right"]2[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]totale[/TD]
      [TD="align: right"]2356,44[/TD]
      [TD="align: right"]177,53[/TD]
      [TD="align: right"]341,77[/TD]
      [TD="align: right"]46,48[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="bgcolor: #FFFF00, align: left"][B]MASSA off 9[/B][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"]kcal[/TD]
      [TD="align: left"]proteine[/TD]
      [TD="align: left"]carboidrati[/TD]
      [TD="align: left"]grassi[/TD]
      [/TR]
      [TR]
      [TD="align: left"]colazione[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]8 fette bisc.(64gr)[/TD]
      [TD="align: right"]260,48[/TD]
      [TD="align: right"]8,64[/TD]
      [TD="align: right"]46,27[/TD]
      [TD="align: right"]4,61[/TD]
      [/TR]
      [TR]
      [TD="align: left"]25gr marmellata ligth[/TD]
      [TD="align: right"]17[/TD]
      [TD="align: left"][/TD]
      [TD="align: right"]5,3[/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]400gr Latte[/TD]
      [TD="align: right"]160[/TD]
      [TD="align: right"]13,24[/TD]
      [TD="align: right"]19,16[/TD]
      [TD="align: right"]3,52[/TD]
      [/TR]
      [TR]
      [TD="align: left"]8gr cacao amaro[/TD]
      [TD="align: right"]18,24[/TD]
      [TD="align: right"]1,57[/TD]
      [TD="align: right"]4,63[/TD]
      [TD="align: right"]1,1[/TD]
      [/TR]
      [TR]
      [TD="align: left"]2 mela (400gr)[/TD]
      [TD="align: right"]190[/TD]
      [TD="align: right"]1,6[/TD]
      [TD="align: right"]51[/TD]
      [TD="align: right"]0,4[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]pranzo[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]200gr lattuga[/TD]
      [TD="align: right"]34[/TD]
      [TD="align: right"]2,46[/TD]
      [TD="align: right"]6,58[/TD]
      [TD="align: right"]0,6[/TD]
      [/TR]
      [TR]
      [TD="align: left"]10gr olio[/TD]
      [TD="align: right"]88[/TD]
      [TD="align: right"]0[/TD]
      [TD="align: right"]0[/TD]
      [TD="align: right"]10[/TD]
      [/TR]
      [TR]
      [TD="align: left"]100gr pasta[/TD]
      [TD="align: right"]371[/TD]
      [TD="align: right"]13,04[/TD]
      [TD="align: right"]74,67[/TD]
      [TD="align: right"]1,51[/TD]
      [/TR]
      [TR]
      [TD="align: left"]200gr sovracosce pollo[/TD]
      [TD="align: right"]354[/TD]
      [TD="align: right"]47,8[/TD]
      [TD="align: right"]0[/TD]
      [TD="align: right"]16,54[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]merenda[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]400gr Latte di soia[/TD]
      [TD="align: right"]156[/TD]
      [TD="align: right"]12[/TD]
      [TD="align: right"]10[/TD]
      [TD="align: right"]7,2[/TD]
      [/TR]
      [TR]
      [TD="align: left"]8gr cacao amaro[/TD]
      [TD="align: right"]18,24[/TD]
      [TD="align: right"]1,57[/TD]
      [TD="align: right"]4,63[/TD]
      [TD="align: right"]1,1[/TD]
      [/TR]
      [TR]
      [TD="align: left"]2 mela (400gr)[/TD]
      [TD="align: right"]190[/TD]
      [TD="align: right"]1,6[/TD]
      [TD="align: right"]51[/TD]
      [TD="align: right"]0,4[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]spuntino[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]250gr yogurt magro[/TD]
      [TD="align: right"]97[/TD]
      [TD="align: right"]10[/TD]
      [TD="align: right"]13,25[/TD]
      [TD="align: right"]0[/TD]
      [/TR]
      [TR]
      [TD="align: left"]8gr cacao amaro[/TD]
      [TD="align: right"]18,24[/TD]
      [TD="align: right"]1,57[/TD]
      [TD="align: right"]4,63[/TD]
      [TD="align: right"]1,1[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]cena[/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]60gr pane carasau[/TD]
      [TD="align: right"]210[/TD]
      [TD="align: right"]6,72[/TD]
      [TD="align: right"]44,16[/TD]
      [TD="align: right"]1[/TD]
      [/TR]
      [TR]
      [TD="align: left"]200gr lattuga[/TD]
      [TD="align: right"]34[/TD]
      [TD="align: right"]2,46[/TD]
      [TD="align: right"]6,58[/TD]
      [TD="align: right"]0,6[/TD]
      [/TR]
      [TR]
      [TD="align: left"]150gr carne cinghiale[/TD]
      [TD="align: right"]183[/TD]
      [TD="align: right"]32,27[/TD]
      [TD="align: left"][/TD]
      [TD="align: right"]5[/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [TD="align: left"][/TD]
      [/TR]
      [TR]
      [TD="align: left"]totale[/TD]
      [TD="align: right"]2399,2[/TD]
      [TD="align: right"]156,54[/TD]
      [TD="align: right"]341,86[/TD]
      [TD="align: right"]54,68[/TD]
      [/TR]
      [/TABLE]

      Commenta

      • ACID ANGEL
        Moderateacher
        • Aug 2008
        • 7311
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        #33
        Purtroppo così non è facile, non si ha tutta la dieta sott'occhio. Come facevi a inizio thread? La dieta l'avevi postata da tastiera.

        Comunque da quello che vedo ci sono cose migliorabili, come spuntini solo a base di arachidi (soprattutto se tra il post workout e la cena... a quel punto toglilo e alza i grassi nelgi altri pasti semmai), 400 ml di latte a colazione (sostituibile in parte con altra fonte di proteine, solida), giornate con quasi un litro di latte tra colazione e merenda, molto, troppo cibo conservato (vedo tanto tonno e speck) e, se ho visto bene, i grassi più alti negli ON e più bassi negli OFF. Dovrebbe essere il contrario... ON carbo più alti grassi più bassi, OFF carbo più bassi grassi più alti.

        Puoi decidere di semplificarti la vita e fare ON=OFF con 0.8/0.9 g/kg grassi.

        S.B.

        What I've felt, what I've known
        never shined through in what I've shown...
        Il peso della bilancia: come contare i grammi senza pesare... o quasi!
        acidangelmod@gmail.com

        Commenta

        • mrbianchi09
          Bodyweb Advanced
          • Jun 2010
          • 134
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          #34
          @ACID ANGEL grazie per tutti i consigli, le diete le ho stilate in base a quello momentaneamente disponibile a casa, solo in questo modo mi rendo conto di se c'è qualcosa di sbagliato. Pensavo racchiudendola nei tag sarebbe andato meglio. Pubblico quella che ho fatto proprio ieri, dimmi se c'è qualcosa di sbagliato, oltre al litro di latte sostituito tante volte con 2 vasetti di yougrt naturale con pochi zuccheri:

          MASSA on 10
          kcal proteine carboidrati grassi
          colazione
          70gr fiocchi d'avena 263 8,4 44 4,9
          10gr mirtilli essiccati 31 0 7,6 0
          400gr Latte 160 13,24 19,16 3,52
          8gr cacao amaro 18,24 1,57 4,63 1,1
          2 mela (400gr) 190 1,6 51 0,4
          allenamento
          pasto post-warkout
          30gr proteine whey 110 24 3 1
          60gr pane carasau 210 6,72 44,16 1
          25gr marmellata ligth 17 5,3
          pranzo
          200gr lattuga 34 2,46 6,58 0,6
          10gr olio 88 0 0 10
          100gr pasta 371 13,04 74,67 1,51
          112gr tonno naturale 120 27 0 2
          merenda
          60gr Fiocchi di kamut 242 8,42 45 1,4
          400gr Latte 160 13,24 19,16 3,52
          8gr cacao amaro 18,24 1,57 4,63 1,1
          2 mela (400gr) 190 1,6 51 0,4
          cena
          60gr pane carasau 210 6,72 44,16 1
          200gr lattuga 34 2,46 6,58 0,6
          150gr carne 169 42 0 11
          totale 2466,48 174,04 430,63 45,05
          Last edited by mrbianchi09; 03-10-2014, 16:17:49.

          Commenta

          • ACID ANGEL
            Moderateacher
            • Aug 2008
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            #35
            Originariamente Scritto da mrbianchi09 Visualizza Messaggio
            latte sostituito tante volte con 2 vasetti di yougrt naturale con pochi zuccheri:

            Sicuramente meglio sostituendolo con lo yogurt o anche con altri latticini magri/albumi/uova+albumi


            MASSA on 10
            kcal proteine carboidrati grassi
            colazione
            70gr fiocchi d'avena 263 8,4 44 4,9
            10gr mirtilli essiccati 31 0 7,6 0
            400gr Latte Abbassalo e metti yogurt 160 13,24 19,16 3,52
            8gr cacao amaro 18,24 1,57 4,63 1,1
            2 mela (400gr)Metterei carboidrati complessi al posto di frutta fresca ed essiccata a colazione 190 1,6 51 0,4
            allenamento
            pasto post-warkout
            30gr proteine whey 110 24 3 1
            60gr pane carasau 210 6,72 44,16 1
            25gr marmellata ligth 17 5,3
            pranzo
            200gr lattuga 34 2,46 6,58 0,6
            10gr olio 88 0 0 10
            100gr pasta 371 13,04 74,67 1,51
            112gr tonno naturale Alterna con altre fonti proteiche 120 27 0 2
            merenda
            60gr Fiocchi di kamut 242 8,42 45 1,4
            400gr Latte Toglilo e metti altra fonte proteica 160 13,24 19,16 3,52
            8gr cacao amaro 18,24 1,57 4,63 1,1
            2 mela (400gr) Questa merenda è un po' un miscuglio ed è quasi più sostanziosa della colazione. Mangia o frutta o
            fiocchi di kamut e spalma i cho sugli altri pasti
            190 1,6 51 0,4
            cena
            60gr pane carasau 210 6,72 44,16 1
            200gr lattuga 34 2,46 6,58 0,6
            150gr carne Abbassa la fonte proteica, ci sono troppe pro nella tua dieta. Metti 1 cucchiaino di olio così arrivi a 0.8g/kg di grassi 169 42 0 11
            totale 2466,48 174,04 430,63 45,05
            Come ti aveva già detto Ozn, le pro, quando arrivi a 150g, sono molto più che sufficienti.
            Direi quindi che puoi abbassare la fonte proteica a cena e, nell'abbassare/togliere il latte, riproporzionare il totale della grammatura di pro per arrivare a max 150g.
            L'aumento dell'olio a cena ti fa arrivare al minimo sindacale di grammi di grassi.
            I 16g di cacao amaro quotidiani li puoi alternare a frutta secca; se anche, facendo le proporzioni con i grammi di grassi contenuti in 16g di cacao, ti concedi qualche g in più di grassi, hai comunque margine perché di grassi sei molto basso ora.

            Nei giorni ON il post wo fallo con whey+gallette di riso o altra fonte di pro+carbo veloci, senza grassi.

            S.B.

            What I've felt, what I've known
            never shined through in what I've shown...
            Il peso della bilancia: come contare i grammi senza pesare... o quasi!
            acidangelmod@gmail.com

            Commenta

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