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Day Exercise Carb Intake Fat Intake Amount of Carbs

Monday Weight Training High Carb Low Fat 200g


Tuesday Aerobic Exercise Mod Carb Mod Fat 100g
Wednesday Rest Day Low Carb High Fat 30g
Thursday Weight Training High Carb Low Fat 200g
Friday Weight Training High Carb Low Fat 200g
Saturday Rest Day Low Carb High Fat 30g
Sunday Rest Day Low Carb High Fat 30g

Recommended "Good" Carbs:


1 Whole Grains: Unmodified grains: brown rice, oats and quinoa.
2 Vegetables: Eat a variety of colors to get a good balance.
3 Unprocessed Fruits: High antioxidant content and low glycemic load.
4 Legumes: Sow digesting carbohydrates
5 Tubers: Potatoes, sweet potatoes, yam, lotus root etc.
Monday Tuesday Thursday Friday
Weight Training Day 1 Aerobic Exercise Weight Training Day 2 Weight Training Day 3