[vc_row][vc_column][sc85_gallery images=”13283,14880,14881,14883″][/vc_column][/vc_row][vc_row][vc_column][sc85_heading title=”MA DIETE ACTUELLE” subtitle=”Mon plan nutritionnel en prépa compétition (sèche)”][vc_tta_tabs][vc_tta_section title=”PLAN DIETE CLASSIQUE DE LA SEMAINE” tab_id=”1539485138350-781d74ac-defc”][vc_column_text]
PETIT DEJEUNER
50 g de Cream de Riz
40 g de Pure Native Whey Isolate
70 g de Myrtilles surgelées
1 café
AVANT L’ENTRAINEMENT
PENDANT L’ENTRAINEMENT
10 g de BCAA GLUTAMINE
APRES L’ENTRAINEMENT
1 dose de Amino Recovery
REPAS DU MIDI
180 g de Steak haché 5%
200 g de riz basmati cuit
100 g de légumes verts
10 g d’huile de Colza
ENCAS DE L’APRES MIDI
180 g de Blanc de dinde hachée
200 g de patates douces (cuite)
Epinards
1 cuillère à soupe d’huile UDO
REPAS DU SOIR
180 g de Tilapia
200 g de haricots verts
1/2 avocat
1 pomme
2 omega 3 EPA PLUS
AU COUCHER
180 de Saumon
200 g de Brocolis
[/vc_column_text][/vc_tta_section][vc_tta_section title=”JOUR DE RECHARGE ET CHEAT MEAL” tab_id=”1539485138790-0813f2f3-8aa6″][vc_column_text]
PETIT DEJEUNER
2 pains au chocolat
40 g de Whey Pure Native
REPAS DU MIDI
200 g de Blanc de poulet
300 g de légumes verts
1 cuillère à soupe d’huile de colza
ENCAS DE L’APRES MIDI
200 g de blanc de dinde hachée
épinard
REPAS DU SOIR
Sushis
1/2 pot de Ben & Jerry’s
AU COUCHER
Jus de citron
[/vc_column_text][/vc_tta_section][/vc_tta_tabs][/vc_column][/vc_row][vc_row][vc_column][sc85_heading title=”MA DIETE HORS SAISON” subtitle=”Mon plan nutritionnel classique hors saison”][vc_tta_tabs][vc_tta_section title=”PLAN DIETE CLASSIQUE DE LA SEMAINE” tab_id=”1574713526128-97940bf2-b0a2″][vc_column_text]
PETIT DEJEUNER
Ma recette Crêpes proteinées avec les ingrédients suivants :
70 g de Oatmeal chocolate chips
200 mL de blanc d’oeuf liquide
1 cuillère de Beurre de choco butter + Whey
1 café
AVANT L’ENTRAINEMENT
PENDANT L’ENTRAINEMENT
10 g de BCAA GLUTAMINE
APRES L’ENTRAINEMENT
200 g de compote de pomme sans sucre ajouté
5 g de Creatine
REPAS DU MIDI
150 g de Steak haché 5%
200 g de riz basmati
100 g de légumes verts
10 g d’huile de Colza
ENCAS DE L’APRES MIDI
40 g de Pure Native Whey Isolate
1 banane
4 galettes de Riz Quinoa
REPAS DU SOIR
130 g de blanc de poulet
100 g de haricots verts
200 g de patates douces
1 cuillère à soupe d’huile de pépin de raisin
2 omega 3 EPA PLUS
AU COUCHER
300 g de SKYR ou Yaourt Grec 0%
mélangé avec 10 g de Pure Native Whey Isolate
1 pomme
sirop pancake zero et Stevia
[/vc_column_text][/vc_tta_section][vc_tta_section title=”JOUR DE RECHARGE ET CHEAT MEAL” tab_id=”1574713526295-67be867f-c3b7″][vc_column_text]
PETIT DEJEUNER
2 pains au chocolat
1 croissant ou cookie
40 g de Whey Pure Native
REPAS DU MIDI
150 g de steak 5%
100 g de légumes verts
100 g de riz basmati cuit
1 cuillère à soupe d’huile de colza
ENCAS DE L’APRES MIDI
1 Bowl cake protéiné choco (recette sur ma chaine youtube ici)
REPAS DU SOIR
1/2 pizza large
1 Glace Magnum
AU COUCHER
Jus de citron
[/vc_column_text][/vc_tta_section][vc_tta_section title=”VARIATIONS DANS MA DIÈTE” tab_id=”1574713526464-694e2468-630a”][sc85_gallery images=”15995,15996″ size=”full” columns=”2″ link_to=”none”][sc85_heading title=”VARIATIONS DANS MA DIETE : Un exemple détaillé” subtitle=”Je varie mes repas régulièrement pour ne pas tomber dans la routine mais je prends toujours soin de les noter dans l’application MyFitnessPal pour être sur d’atteindre mes objectifs de calories et macros à la fin de ma journée.”][vc_column_text]
24 September 2018
Aliments | Calories | Glucides | Lipides | Proteines | Cholest | Sodium | Sucre | Fibres |
PETIT DEJEUNER |
||||||||
Egg – Medium – Medium Egg, 1 egg | 66 | 1g | 4g | 6g | 186mg | 65mg | –g | –g |
Egg Whites – Liquid Egg Whites, 250 g | 188 | 0g | 0g | 31g | 0mg | 469mg | 0g | 0g |
Silk – Omega-3 Ala Almond & Cashew Milk, 1 cup | 45 | 4g | 3g | 1g | 0mg | 160mg | 3g | 1g |
Imlakesh Organics – Cocoa Nibs, 2 tbsp | 90 | 5g | 8g | 2g | 0mg | 0mg | 0g | 3g |
Publix – Frozen Blueberries, 12 Oz., 0.5 cup | 35 | 9g | 0g | 1g | 0mg | 0mg | 6g | 2g |
Quaker – Gluten Free Oats, 80 g (0.5 cup) | 300 | 54g | 6g | 10g | 0mg | 0mg | 2g | 8g |
ENCAS 1 |
||||||||
Miel – Miel, 20 g | 63 | 15g | 0g | 0g | 0mg | 11mg | –g | 0g |
REPAS DU MIDI |
||||||||
Publix – Lean Ground Beef 93/7, 160 g | 243 | 0g | 11g | 33g | 100mg | 107mg | 0g | 0g |
Uncle Ben’s – Ready Whole Grain Medley: Quinoa & Brown Rice with Garlic, 250 gram | 355 | 67g | 5g | 9g | 0mg | 993mg | 0g | 5g |
ENCAS 2 |
||||||||
Prozis Foods – Peanut Butter, 20 g | 122 | 1g | 10g | 6g | 0mg | 0mg | 1g | 2g |
xcore – 100% whey hydro isolate chocolate flavor, 30 grammo | 118 | 2g | 1g | 26g | 0mg | 0mg | 0g | 0g |
Silk – Omega-3 Ala Almond & Cashew Milk, 1 cup | 45 | 4g | 3g | 1g | 0mg | 160mg | 3g | 1g |
Fiber One – Fiber One Bran Cereal, 80 g (1/2 cup) | 160 | 67g | 3g | 5g | 0mg | 293mg | 24g | 24g |
REPAS DU SOIR |
||||||||
Edamame Beans, 75 g | 100 | 9g | 3g | 8g | 0mg | 30mg | 1g | 4g |
Picard – Noix De Saint-jacques, 200 g | 150 | 1g | 1g | 34g | 0mg | 320mg | 1g | 0g |
Tomates – Tomates Cerises, 56 gr | 19 | 4g | 0g | 1g | 0mg | –mg | –g | –g |
Fruit. – avocat, 1/2 avocat | 161 | 9g | 15g | 2g | 0mg | 7mg | 1g | 7g |
Quinoa – Quinoa Cuit, 200 g | 304 | 55g | 5g | 10g | 0mg | 0mg | –g | –g |
ENCAS 3 |
||||||||
pomme – Pomme, 140 g | 76 | 17g | 0g | 0g | 0mg | 0mg | 17g | 0g |
xcore – 100% whey hydro isolate chocolate flavor, 30 grammo | 118 | 2g | 1g | 26g | 0mg | 0mg | 0g | 0g |
Silk – Omega-3 Ala Almond & Cashew Milk, 1 cup | 45 | 4g | 3g | 1g | 0mg | 160mg | 3g | 1g |
TOTAL: |
2,803 |
330g |
82g |
213g |
286mg |
2,775mg |
62g |
58g |
[/vc_column_text][sc85_gallery images=”15989,15990,15991″ size=”full” columns=”3″][/vc_tta_section][/vc_tta_tabs][/vc_column][/vc_row][vc_row][vc_column][sc85_heading title=”MES AUTRES PLANS DIETE” subtitle=”Diète de sèche et prise de masse”][vc_tta_tabs][vc_tta_section title=”PLAN DIETE AVRIL-MAI 2019″ tab_id=”1546706265406-301075fd-c601″][vc_column_text]
PETIT DEJEUNER | Calories
kcal
|
Carbs
g
|
Fat
g
|
Protein
g
|
Sodium
mg
|
Sugar
g
|
|
Prozis – Oatmeal (chocolate chip), 50 g | 184 | 28 | 4 | 7 | 0 | 1 | |
Blanc d’oeuf liquide, 220 g | 165 | 0 | 0 | 28 | 413 | 0 | |
Prozis – Whey Choco Butter BonBon, 20 g | 109 | 6 | 8 | 4 | 0 | 0 | |
34 | 12 | 39 | 413 | 1 | |||
ENCAS 1 | |||||||
Banane ?, 1 banane moyenne (100gr) | 90 | 20 | 0 | 2 | 1 | 0 | |
Prozis – Native, 30 g | 112 | 2 | 0 | 25 | 0 | 0 | |
22 | 0 | 27 | 1 | 0 | |||
REPAS DU MIDI | |||||||
Boeuf 7%, 130 g | 197 | 0 | 9 | 27 | 87 | 0 | |
Daiya – Cheddar Style Shreds, 28 g | 90 | 7 | 6 | 1 | 250 | 0 | |
Lindt – 85% Dark Chocolat, 1 carré | 38 | 1 | 3 | 1 | 1 | 1 | |
Riz Basmati Cuit, 200 g | 230 | 50 | 0 | 6 | 0 | 0 | |
Asperge, 100 g | 23 | 1 | 1 | 3 | 340 | 1 | |
59 | 19 | 38 | 678 | 2 | |||
ENCAS 2 | |||||||
Prozis – Native, 30 g | 112 | 2 | 0 | 25 | 0 | 0 | |
Pomme, 130 g | 70 | 16 | 0 | 0 | 0 | 16 | |
Pain Des Fleurs – Sarrazin, 4 biscottes | 78 | 15 | 1 | 3 | 0 | 0 | |
33 | 1 | 28 | 0 | 16 | |||
REPAS DU SOIR | |||||||
Dinde hachée, 130 g | 183 | 1 | 9 | 25 | 97 | 0 | |
Lindt – 85% Dark Chocolat, 1 carré | 38 | 1 | 3 | 1 | 1 | 1 | |
Patate Douce Cuite, 300 g | 228 | 54 | 0 | 4 | 165 | 18 | |
Épinards, 100 g | 35 | 3 | 1 | 3 | 70 | 0 | |
59 | 13 | 33 | 333 | 19 | |||
AU COUCHER | |||||||
Fage (Greece) 0% – Yougurt, 200 g | 106 | 6 | 0 | 20 | 75 | 6 | |
Fruit – Myrtilles, 100 g | 53 | 10 | 1 | 1 | 2 | 8 |
Total | 2,141 | 223 | 46 | 186 | 1,502 | 52 |
[/vc_column_text][/vc_tta_section][vc_tta_section title=”PLAN DIETE FEVRIER-MARS 2019″ tab_id=”1556387777509-400aa0b2-4f46″][vc_column_text]
PETIT DEJEUNER | Calories
kcal
|
Glucides
g
|
Lipides
g
|
Proteine
g
|
Sodium
mg
|
Sucre
g
|
|
Quaker Gluten Free Oats – Oatmeal, 2 packet | 260 | 48 | 5 | 10 | 0 | 0 | |
Egg Beaters – All Natural Egg Whites, 250 gram | 130 | 0 | 0 | 26 | 391 | 0 | |
Egg – Medium – Medium Egg, 1 egg | 66 | 1 | 4 | 6 | 65 | 0 | |
Publix – Blueberries (Frozen), 0.5 Cup | 35 | 9 | 1 | 1 | 0 | 6 | |
491 | 58 | 10 | 43 | 456 | 6 | ||
ENCAS 1 | |||||||
Banane ? – Banane ?, 1 banane moyenne (100gr) | 90 | 20 | 0 | 2 | 1 | 0 | |
Miel – Miel, 20 g | 63 | 15 | 0 | 0 | 11 | 0 | |
Glutamine – Glutamine, 10 grams | 40 | 0 | 0 | 10 | 0 | 0 | |
193 | 35 | 0 | 12 | 12 | 0 | ||
REPAS DU MIDI | |||||||
Publix – Lean Ground Beef 93/7, 180 g | 273 | 0 | 13 | 37 | 121 | 0 | |
Auchan – Riz Basmati Cuit, 200 g | 236 | 50 | 1 | 7 | 0 | 0 | |
Poireau – Poireau, 100 g | 27 | 6 | 0 | 1 | 0 | 0 | |
Watermelon – Watermelon, 160 g | 48 | 13 | 0 | 1 | 0 | 3 | |
G. Hughes – Sugar-free Ketchup, 1 Tbsp | 5 | 1 | 0 | 0 | 180 | 0 | |
589 | 70 | 14 | 46 | 301 | 3 | ||
ENCAS 2 | |||||||
Prozis – Oatmeal + Whey Protein (Chocolate Brownie), 70 grama | 265 | 29 | 5 | 22 | 0 | 1 | |
Giant – Liquid Egg Whites, 150 g | 82 | 0 | 0 | 16 | 261 | 0 | |
Granny – Pomme, 1 unité | 54 | 12 | 0 | 0 | 0 | 0 | |
401 | 41 | 5 | 38 | 261 | 1 | ||
REPAS DU SOIR | |||||||
Publix – Lean Ground Turkey, 180 gram | 254 | 2 | 13 | 35 | 135 | 0 | |
Petits pois – Petits pois, 100 g | 45 | 7 | 1 | 3 | 28 | 0 | |
Halo Top – Chocolate (Grams), 128 gram | 160 | 26 | 5 | 10 | 220 | 12 | |
459 | 35 | 19 | 48 | 383 | 12 | ||
ENCAS 3 | |||||||
Fage (Greece) 0% – Yougurt, 300 Grams | 159 | 9 | 0 | 30 | 112 | 9 | |
xcore – 100% whey hydro isolate chocolate flavor, 20 grammo | 79 | 1 | 1 | 17 | 0 | 0 | |
238 | 10 | 1 | 47 | 112 | 9 | ||
Total | 2,371 | 249 | 49 | 234 | 1,525 | 31 |
[/vc_column_text][/vc_tta_section][vc_tta_section title=”PLAN DIETE JANVIER 2019″ tab_id=”1551215482625-452e8c21-7d71″][vc_column_text]
PETIT DEJEUNER | Calories
kcal
|
Glucides
g
|
Lipides
g
|
Proteines
g
|
Sodium
mg
|
Sucres
g
|
|
Oeuf, 53 g | 70 | 1 | 5 | 6 | 65 | 0 | |
Blanc D’oeuf, 6 blanc | 102 | 1 | 0 | 21 | 636 | 0 | |
Bjorg – Muesli Protéines, 100 g | 380 | 41 | 12 | 21 | 30 | 11 | |
bjorg – lait d’amande sans sucre ajouté, 200 ml | 50 | 3 | 3 | 1 | 1 | 0 | |
602 | 46 | 20 | 49 | 732 | 11 | ||
ENCAS 1 | |||||||
Prozis – Whey Native, 40 g | 149 | 3 | 0 | 33 | 0 | 0 | |
petite – banane, 1 fruit | 105 | 27 | 0 | 1 | 1 | 14 | |
Vitargo, 40 gr | 146 | 34 | 0 | 2 | 0 | 0 | |
400 | 64 | 0 | 36 | 1 | 14 | ||
REPAS DU MIDI | |||||||
Casino – Steak Haché 10%, 200 g | 340 | 0 | 20 | 40 | 0 | 1 | |
Riz Basmati Cuit – Lidl, 300 gr | 363 | 76 | 1 | 11 | 378 | 0 | |
703 | 76 | 21 | 51 | 378 | 1 | ||
ENCAS 2 | |||||||
Carrefour Bio – Crackers Épeautre, 2 crackers | 228 | 20 | 11 | 10 | 4,000 | 1 | |
Auchan – Blanc De Poulet, 4 tranche 40g | 168 | 2 | 3 | 32 | 1 | 2 | |
Pomme, 100 g | 54 | 12 | 0 | 0 | 0 | 12 | |
450 | 34 | 14 | 42 | 4,001 | 15 | ||
REPAS DU SOIR | |||||||
Poulet Cuit (Blanc Sans Peau ) – Poulet Cuit, 200 g | 234 | 0 | 4 | 52 | 0 | 0 | |
Nature – Brocolis, 200 g | 68 | 6 | 1 | 4 | 66 | 3 | |
Riz Basmati Cuit – Lidl, 200 gr | 242 | 50 | 1 | 7 | 252 | 0 | |
544 | 56 | 6 | 63 | 318 | 3 | ||
AU COUCHER | |||||||
Fage (Grec) 0% – Yougurt, 300 Grams | 159 | 9 | 0 | 30 | 112 | 9 | |
Prozis – Whey Choco Butter, 30 gr | 163 | 9 | 13 | 6 | 0 | 1 | |
322 | 18 | 13 | 36 | 112 | 10 | ||
Total | 3,021 | 294 | 74 | 277 | 5,542 | 54 | |
[/vc_column_text][/vc_tta_section][vc_tta_section title=”PLAN DIETE DE DECEMBRE” tab_id=”1543630166198-396670ea-e681″][vc_column_text]
REPAS 1 | Calories
kcal
|
Glucides
g
|
Lipides
g
|
Proteines
g
|
Sodium
mg
|
Sucres
g
|
|
Publix Ground Beef – 85/15, 220 gram | 466 | 0 | 33 | 41 | 146 | 0 | |
Auchan – Riz Basmati Cuit, 300 g | 354 | 75 | 1 | 11 | 0 | 0 | |
Homemade – Unsweetened Apple Sauce, 0.33 Cup (121g) | 50 | 12 | 0 | 0 | 10 | 8 | |
Banane ? – Banane ?, 1 banane moyenne (100gr) | 90 | 20 | 0 | 2 | 1 | 0 | |
REPAS 2 | |||||||
Vitargo – Pure Vitargo, 60 gr (avant et apres le training) | 225 | 55 | 0 | 0 | 0 | 0 | |
Auchan – Riz Basmati Cuit, 300 g | 354 | 75 | 1 | 11 | 0 | 0 | |
Publix – Lean Ground Turkey, 220 gram | 310 | 2 | 16 | 43 | 165 | 0 | |
Lesieur – Fleur De Colza, 10 g (1 cuillère à soupe) | 90 | 0 | 10 | 0 | 0 | 0 | |
REPAS 3 | |||||||
Patate Douce – Sweet Potato, 300 g | 183 | 40 | 0 | 5 | 95 | 13 | |
Publix – Lean Ground Turkey, 220 gram | 310 | 2 | 16 | 43 | 165 | 0 | |
Lesieur – Fleur De Colza, 10 g (1 cuillère à soupe) | 90 | 0 | 10 | 0 | 0 | 0 | |
REPAS 4 | |||||||
Prozis Foods – Peanut Butter, 20 g | 122 | 1 | 10 | 6 | 0 | 1 | |
Prozis – Oatmeal + Whey Protein (Chocolate Brownie), 100 grama | 379 | 42 | 8 | 31 | 0 | 2 | |
Silk – Unsweetened Cashew Milk, 200 milliliter | 21 | 1 | 2 | 1 | 133 | 0 | |
REPAS 5 | |||||||
Auchan – Riz Basmati Cuit, 150 g | 177 | 38 | 1 | 5 | 0 | 0 | |
Publix – Lean Ground Turkey, 220 gram | 310 | 2 | 16 | 43 | 165 | 0 | |
Lesieur – Fleur De Colza, 10 g (1 cuillère à soupe) | 90 | 0 | 10 | 0 | 0 | 0 | |
REPAS 6 | |||||||
Fresh market – Atlantic salmon, 220 gram | 446 | 0 | 29 | 45 | 126 | 0 | |
Total | 4,067 | 365 | 163 | 287 | 1,006 | 24 | |
[/vc_column_text][/vc_tta_section][vc_tta_section title=”PLAN DIETE DE NOVEMBRE” tab_id=”1534212141951-3c022b25-c1b3″][vc_column_text]
REPAS 1 | ||||||||
Vitargo – Pure Vitargo, 60 gr (avant et après training) | 225 | 55g | 0g | 0g | –mg | –mg | 0g | –g |
Unsweetened Apple Sauce, 0.33 Cup (121g) | 50 | 12g | –g | –g | –mg | 10mg | 8g | 2g |
1 banane moyenne (100gr) | 90 | 20g | 0g | 2g | 0mg | 1mg | –g | –g |
Riz Basmati Cuit, 250 g | 295 | 63g | 1g | 9g | –mg | –mg | –g | –g |
Pur Boeuf 15%*, 220.0 g | 460 | 0g | 33g | 41g | 0mg | 396mg | 0g | 0g |
REPAS 2 | ||||||||
Udos Oil, 1 tablespoon | 120 | 0g | 14g | 0g | 0mg | 0mg | 0g | 0g |
Pomme, 140 g | 76 | 17g | 0g | 0g | 0mg | 0mg | 17g | 0g |
Riz Basmati Cuit, 250 g | 295 | 63g | 1g | 9g | –mg | –mg | –g | –g |
Chicken Breast,, 220 gram | 344 | 0g | 2g | 58g | –mg | –mg | 0g | 0g |
REPAS 3 | ||||||||
Lesieur – Fleur De Colza, 10 g (1 cuillère à soupe) | 90 | –g | 10g | 0g | 0mg | 0mg | –g | –g |
Patate Douce – Sweet Potato, 300 g | 183 | 40g | 0g | 5g | 0mg | 95mg | 13g | 9g |
Chicken Breast,, 220 gram | 344 | 0g | 2g | 58g | –mg | –mg | 0g | 0g |
REPAS 4 | ||||||||
1/2 avocat | 161 | 9g | 15g | 2g | 0mg | 7mg | 1g | 7g |
Riz Basmati Cuit, 150 g | 177 | 38g | 1g | 5g | –mg | –mg | –g | –g |
Chicken Breast,, 220 gram | 344 | 0g | 2g | 58g | –mg | –mg | 0g | 0g |
REPAS 5 | ||||||||
Brocoli, 100 gr | 29 | 3g | 4g | 3g | –mg | –mg | –g | 25g |
Udos Oil, 1 tablespoon | 120 | 0g | 14g | 0g | 0mg | 0mg | 0g | 0g |
Tilapia, 220.0 gr | 167 | 0g | 2g | 38g | 0mg | 0mg | 0g | 0g |
REPAS 6 | ||||||||
Fresh market – Atlantic salmon, 220 gram | 446 | 0g | 29g | 45g | 116mg | 126mg | 0g | 0g |
TOTAL: | 4,016 | 320g | 130g | 333g | 116mg | 635mg | 39g | 43g |
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