Author Topic: Kubara - athlete journal  (Read 4338 times)

Offline kubara007

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Kubara - athlete journal
« on: October 15, 2014, 12:28:26 AM »
13. 10. 2014

1.
Coffee, magnesium, greens extract

2.
Yerba mate, mg, greens

3. Any-time meal
P: Baked chicken breast, fresh cheese
C: Vegetable salad, broccoli, cauliflower, mandarine
F: 1/4 Tcup nuts and seeds TbS olive oil, TbS butter
Probio: Kefir
O: mustard

Strength training

PW: BCAA, creatine

4. Post-workout
P: 3 eggs, fresh cheese
C: Vegetable, pear
F: 2TbS olive oil, 1/2 Tcup nuts and seeds
Probio: Kefir
Supple: Vitamin D, Omega3, Zinc, Magnesium


« Last Edit: October 15, 2014, 07:11:11 AM by kubara007 »

Offline kubara007

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Re: Kubara - athlete journal
« Reply #1 on: October 15, 2014, 07:31:00 AM »
14.10
1. Bulletproof coffee
P:
C:
F: butter, coconut oil
Probio:
O: coffee
Supple: Mg, 2 x O3, Vitamin D, MT

2. Snack
Handful of almonds

Strength training

PW: BCAA, Creatine, Handful of almonds

3. Post-workout
P: chicken breast, fresh cheese, 1 egg
C: vegetable, apple
F: 1/2 avocado, TbS olive oil, 25g 70% chocolate, 25g peanuts, 1 TbS loin, 3 Tbs Flax seed flour
Probio: Sauerkraut
O: mustard, 2 TbS ketchup, 2 pickles
Supple: 2x D, 2x O3, 2x MT, Mg

3. Any-time
P:
C: mandarine
F: 1/2 cup nuts and seeds
Probio:
O:
Supple: MG, Zn
« Last Edit: October 15, 2014, 07:40:51 AM by kubara007 »


Offline kubara007

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Re: Kubara - athlete journal
« Reply #2 on: October 15, 2014, 07:37:42 AM »
15.10.
1. Cream coffee
P:
C:
F: 100ml 12% cream
Probio:
O: coffee
Supple: 2x O3, MT, Mg, D

2. Snack
P: 2 eggs, small piece cheese
C: tomatoe
F:
Probio:
O:
Supple:

Strength training
PW: BCAA, Creatine

3. Post-workout
P: 2 eggs, 130g canned tuna, small piece of fatty cheese
C: pear
F: 1TbS olive oil, 1 TbS butter, 40g peanuts
Probio: 1/2 cup sauerkraut
O: TbS ketchup, pickle
Supple: Mg, 2x O3


4. Any-time
P: 1 egg, eidam, fatty cheese
C: vegetable
F: handful olives, 2 TbS olive oil, 25g chocolate, handful nuts
Probio: kefir
O:
Supple: glutamine, 2x D, MT, 2x O3, Mg, Zn
« Last Edit: October 15, 2014, 11:26:15 AM by kubara007 »

Offline kubara007

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Re: Kubara - athlete journal
« Reply #3 on: October 16, 2014, 12:06:22 PM »
16.10
1. Breakfast
P: 4 eggs
C: 1/2 banana
F: handful coconut, 2,5 TbS peanut butter, TbS butter
Probio:
O: coffee
Supple: 2x o3, D, MT, Mg

Training rings and core 30min

2. Snack
P:
C:
F: handful of almonds
Probio:
O:
Supple:

Strength training
PW: bcaa, creatine


3. Post-workout
P: chicken breast, eidam
C: apple, cauliflower
F: 2 TbS peanut butter, 3/4 tcup nuts, 1 TbS butter, 1/2 guacamole
Probio: sauerkraut
O: 2TbS ketchup
Supple:  2x o3, mg, MT, D

4. Any-time
P: camembert 120g
C: grapefruit
F: 1/2 teacup peanut, 2,5 TbS peanut butter, chocolate 25g
Probio:
O: greens
Supple: mg, zn
« Last Edit: October 16, 2014, 12:10:12 PM by kubara007 »

Offline kubara007

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Re: Kubara - athlete journal
« Reply #4 on: October 17, 2014, 11:10:28 AM »
17.10
1. Breakfast
P: 100ml 12% cream
C: 1/2 banana
F: tcup nuts and seeds
Probio:
O: coffee, cinnamon
Supple: 2x o3, 2x D, MT, Mg

2. Any-time1
P: chicken breast grilled
C: vegetable
F: handful olives, 2 TbS olive oil
Probio:
O:
Supple: 2x o3, D

3. Snack
P: 1/4 camembert
C: lettuce, mandarine
F:
Probio:
O:
Supple:

football training

3. Post-workout
P: smoked harring, yogurt, 1/4 camembert
C: lettuce, cucumber, banana
F: oil from herring
Probio:
O: cinnamon
Supple: 2x MT, Mg, Zn, 2x D

 
« Last Edit: October 18, 2014, 12:02:48 AM by kubara007 »


Offline kubara007

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Re: Kubara - athlete journal
« Reply #5 on: October 18, 2014, 11:02:28 AM »
18.10. - CARB REFEED DAY

1. Breakfast
P: small piece of camembert, 1 big egg, 150g yogurt
C: 3/4 cup white rice (before cook), 1/5 TS honey,
F:
Probio:
O: cinnamon, coffee
Supple: 2 x MT, Mg, 2x D

2. Snack
P:
C: grapefruit
F:
Probio:
O:
Supple: 2x o3
football match 75 min

3. Post workout
P: baked ribs, 3 TbS milk
C: potatoes, banana, 100g dried banana in honey, mandarine
F:
Probio:
O: lemon in magnesia water
Supple: 2x o3, MT, Mg, D

4.Snack
P:
C: 1 cup white rice(cooked), mandarine, 2x small apple
F:
Probio:
O: green tea
Supple:

5. Any-time
P: baked rib, piece of niva and camembert
C: 3/4 cup white rice(cooked), mandarine, small apple, plum, cucumber
F:
Probio:
O:
Supple: MT, zn, D, 2x o3
« Last Edit: October 18, 2014, 11:07:18 AM by kubara007 »

Offline Eric

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Re: Kubara - athlete journal
« Reply #6 on: October 18, 2014, 12:02:51 PM »
Some folks may get on you about the dairy (noticed yogurt/cheese) but whatever works best for YOUR body/family/lifestyle is the blueprint you should follow.

Welcome aboard!