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

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

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