hallo ik ben 15 weeg 50.8kg bf% 5.2
maandag training maandag rust
dinsdag rust dinsdag training
woensdag training woensdag rust
donderdag rust donderdag training <---- traingsschema
vrijdag training vrijdag rust
za rust za training
zo training zo rust
voedingsschema
Calorien:
eiwitten:
koolydraten:
vetten:
Male Teen Muscle Building Meal Plan
Meal 1:
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Egg Whites
8 Whites Calories: 120
Fats: 0 Grams Protein: 27.76 Grams Carbs: 2.72 Grams
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Egg Yolks
1-2 Yolks Calories: 59-118
Fats: 5.25-10.5 Grams Protein: 2.85-5.7 Grams Carbs: 0.3-0.6 Grams
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Oats
1 Cup Calories: 606
Fats: 10.76 Grams Protein: 26.35 Grams Carbs: 103.38 Grams
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Apple
1 Medium Apple Calories: 90
Fats: 0.5 Grams Protein: 0.26 Grams Carbs: 21.05 Grams
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Higher Power Glutamine
1 Serving
Male Teen Muscle Building Meal Plan
Meal 2:
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Lean Meat
8 Oz Calories: 220
Fats: 2.48 Grams Protein: 46.18 Grams Carbs: 0 Grams
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Rice
1 Cup Calories: 235
Fats: 0.39 Grams Protein: 4.43 Grams Carbs: 53.18 Grams
Male Teen Muscle Building Meal Plan
Meal 3:
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Lean Meat
8 Oz Calories: 220
Fats: 2.48 Grams Protein: 46.18 Grams Carbs: 0 Grams
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Potato
1 Large Calories: 291
Fats: 0.33 Grams Protein: 7.45 Grams Carbs: 64.46 Grams
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Olive Oil
1 Teaspoon Calories: 41
Fats: 4.5 Grams Protein: 0 Grams Carbs: 0 Grams
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Vegetables
2 Servings
Male Teen Muscle Building Meal Plan
Meal 4: Pre-Workout
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Fish
10 Oz Calories: 219
Fats: 1.9 Grams Protein: 50.47 Grams Carbs: 0 Grams
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Fruit
1 Serving
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MusclePharm Assault
1 Serving Calories: 104
Fats: 0 Grams Protein: 8 Milligrams Carbs: 18 Grams
Male Teen Muscle Building Meal Plan
Meal 5: Post Workout
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Universal Torrent
1 Serving Calories: 302
Fats: 1.5 Grams Protein: 20 Grams Carbs: 52 Grams
Male Teen Muscle Building Meal Plan
Meal 6:
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Poultry
8 oz Calories: 220
Fats: 2.48 Grams Protein: 46.18 Grams Carbs: 0 Grams
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Peanut Butter
1 Tablespoon Calories: 101.5
Fats: 7.99 Grams Protein: 3.85 Grams Carbs: 3.46 Grams
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Rice
1/2 Cup Calories: 117.5
Fats: 0.2 Grams Protein: 2.22 Grams Carbs: 26.59 Grams
maandag training maandag rust
dinsdag rust dinsdag training
woensdag training woensdag rust
donderdag rust donderdag training <---- traingsschema
vrijdag training vrijdag rust
za rust za training
zo training zo rust
voedingsschema
Calorien:
eiwitten:
koolydraten:
vetten:
Male Teen Muscle Building Meal Plan
Meal 1:

Egg Whites
8 Whites Calories: 120
Fats: 0 Grams Protein: 27.76 Grams Carbs: 2.72 Grams
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Egg Yolks
1-2 Yolks Calories: 59-118
Fats: 5.25-10.5 Grams Protein: 2.85-5.7 Grams Carbs: 0.3-0.6 Grams
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Oats
1 Cup Calories: 606
Fats: 10.76 Grams Protein: 26.35 Grams Carbs: 103.38 Grams
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Apple
1 Medium Apple Calories: 90
Fats: 0.5 Grams Protein: 0.26 Grams Carbs: 21.05 Grams
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Higher Power Glutamine
1 Serving
Male Teen Muscle Building Meal Plan
Meal 2:
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Lean Meat
8 Oz Calories: 220
Fats: 2.48 Grams Protein: 46.18 Grams Carbs: 0 Grams
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Rice
1 Cup Calories: 235
Fats: 0.39 Grams Protein: 4.43 Grams Carbs: 53.18 Grams
Male Teen Muscle Building Meal Plan
Meal 3:
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Lean Meat
8 Oz Calories: 220
Fats: 2.48 Grams Protein: 46.18 Grams Carbs: 0 Grams
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Potato
1 Large Calories: 291
Fats: 0.33 Grams Protein: 7.45 Grams Carbs: 64.46 Grams
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Olive Oil
1 Teaspoon Calories: 41
Fats: 4.5 Grams Protein: 0 Grams Carbs: 0 Grams
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Vegetables
2 Servings
Male Teen Muscle Building Meal Plan
Meal 4: Pre-Workout
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Fish
10 Oz Calories: 219
Fats: 1.9 Grams Protein: 50.47 Grams Carbs: 0 Grams
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Fruit
1 Serving
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MusclePharm Assault
1 Serving Calories: 104
Fats: 0 Grams Protein: 8 Milligrams Carbs: 18 Grams
Male Teen Muscle Building Meal Plan
Meal 5: Post Workout
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Universal Torrent
1 Serving Calories: 302
Fats: 1.5 Grams Protein: 20 Grams Carbs: 52 Grams
Male Teen Muscle Building Meal Plan
Meal 6:
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Poultry
8 oz Calories: 220
Fats: 2.48 Grams Protein: 46.18 Grams Carbs: 0 Grams
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Peanut Butter
1 Tablespoon Calories: 101.5
Fats: 7.99 Grams Protein: 3.85 Grams Carbs: 3.46 Grams
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Rice
1/2 Cup Calories: 117.5
Fats: 0.2 Grams Protein: 2.22 Grams Carbs: 26.59 Grams
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