5:45 am wake up Two 8 ounce glasses of water; 10 grams of L-glutamine mixed with water
5:45 ±â»ó - 10gÀÇ L-±Û·çŸ¹ÎÀ» 500ml ¹°¿¡ Ÿ¼ ¸¶½É
6:25
am breakfast; 1 whole wheat bagel; 1 tbsp peanut butter; ¨ö cup cottage
cheese; ¨ö cup strawberries; 1 multivitamin and mineral tablet
6:25 ¾Æħ - Åë¹Ð º£ÀÌ±Û 1°³, 1 Å×ÀÌºí ½ºÇ¬ ¶¥Äá¹öÅÍ, ÄÚŸÁö Ä¡Áî(µÎºÎ°°Àº Áú°¨ÀÇ Ä¡Áî) ¹Ý ÄÅ, µþ±â ¹Ý ÄÅ, Á¾ÇÕºñŸ¹Î+¹Ì³×¶ö ¿µ¾çÁ¦ ÇÑ ¾Ë
9:30 am Mid morning meal1 scoop protein powder; 1 cup orange juice; 1 medium banana; 1 ¨ö cup 1% milk
9:30 ¾ÆÁ¡ - ´Ü¹éÁú º¸ÃæÁ¦ ÇÑ ½ºÄò, ¿À·»Áö Á꽺 ÇÑ ÄÅ, Áß°£ Å©±â ¹Ù³ª³ª 1°³, ÇÑ ÄÅ ¹ÝÀÇ 1% ¿ìÀ¯(1% ÀúÁö¹æ ¿ìÀ¯ ¸»ÇÏ´Â µí ÇÕ´Ï´Ù.)
12:00
pm Lunch -lean roast beef sub 6 ¡± whole wheat bun; 4 ounces lean roast
beef; 1 cup lettuce; 1 tomato cut into slices; ¨ö oz low fat cheddar
cheese; 2 tbsp mustard; 1 cup 1% milk
12:00 Á¡½É - 6ÀÎÄ¡ Åë¹Ð ¹ø(»§) , ±â¸§±â »« ·Î½ºÆ® ºñÇÁ 110g, »óÃß 1ÄÅ, Å丶Åä ¾ã°Ô ÀÚ¸¥°Å 1ÄÅ, ÀúÁö¹æ ü´Ù Ä¡Áî 15g, ¸Ó½ºÅ¸µå ¼Ò½º 2 Å×ÀÌºí ½ºÇ¬, 1% ¿ìÀ¯ ÇÑ ÄÅ
2:30
pm Mid afternoon meal 1 granola bar –Quaker; ¨ö cup blueberries; 1 tbsp
brown sugar; 1 cup low fat natural yogurt; 1 apple; ¨ö glass of low fat
milk
2:30 ¼¼ÄÁ Á¡½É - ÄùÀÌÄ¿²¨ ±×·¡³î¶ó ¹Ù 1°³, ºí·çº£¸® ¹Ý ÄÅ, Èæ¼³ÅÁ 1 Å×ÀÌºí ½ºÇ¬, ÀúÁö¹æ ¿ä°ÅÆ® 1ÄÅ, »ç°ú 1°³, ÀúÁö¹æ ¿ìÀ¯ ¹ÝÄÅ
4:30 pm 2 glasses of pure water; Branched chain amino acids
4:30 BCAA ¹°¿¡ Ÿ¼ ÇÑ ÀÜ
5:15 pm workout 2-4 glasses of pure water while working out
5:15 ¿îµ¿ ÇÏ¸é¼ ¹° 2~4ÀÜ ¸¶½É
6:30
pm post workout meal 1 cup strawberries; 1 cup low fat strawberry
yogurt; 1 scoop(2oz) vanilla protein powder; ¨ö tbsp honey; 1 cup 1%
milk; 1 cup orange juice; 5 grams creatine monohydrate
6:30 ¿îµ¿ ÈÄ ½Ä»ç - µþ±â 1 ÄÅ, ÀúÁö¹æ µþ±â ¿ä°ÅÆ® 1 ÄÅ, ¹Ù´Ò¶ó¸À ´Ü¹éÁú º¸ÃæÁ¦ 1 ½ºÄò, ²Ü ¹Ý Å×ÀÌºí ½ºÄò, 1% ¿ìÀ¯ ÇÑ ÄÅ, ¿À·»Áö Á꽺 ÇÑ ÄÅ, Å©·¹¾Æƾ 5g
8:30
pm dinner -meat diet chicken teriyaki 3 oz skinless/boneless chicken
breasts; 1/3 cup prepared teriyaki sauce; 1/3 cup orange juice; 1 tsp
cornstarch; 1/3 tsp ginger; ¨ö tbsp extra virgin olive oil; 1 ¨ö cup small
broccoli florets; ¨ö can (4 ounces) sliced water chestnuts; ¨ö cup rice; 1
cup pure water
8:30 Àú³á - ġŲ µ¥¸®¾ß³¢(²®Áú ¾ø°í »ì ¾ø´Â ¾öû ÆÜÆÜÇÑ ´ß°¡½¿»ì·Î) 85g, Á¶¸®
µ¥¸®¾ß³¢ ¼Ò½º 1/3 ÄÅ, ¿À·»Áö Á꽺 1/3 ÄÅ, ¿Á¼ö¼ö ÀüºÐ 1 Ƽ½ºÇ¬, »ý° 1 Ƽ½ºÇ¬, ¿¢½ºÆ®¶ó ¹öÁø ¿Ã¸®ºêÀ¯ 1 Ƽ½ºÇ¬,
ºê·ÎÄݸ® ÇÑ ÄÅ ¹Ý, ¸¶¸§(¹°¹ã, ³²¹æ°³¶ó°í ºÒ¸®´Â ¼ö»ý½Ä¹°ÀÇ ÇÑ Á¾·ù¶ó´Âµ¥ ¸ð¸£°Ú³×¿ä) ¹Ý ÄÅ, ½Ò ¹Ý ÄÅ, ¹° ÇÑ ÀÜ
10:00 pm 10 grams of L-glutamine with 1 glass of pure water
10½Ã - L-±Û·çŸ¹Î ¹°¿¡ Ÿ¼ ÇÑ ÀÜ