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Nutrition repas + whey

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Bonjour , je pèse 72kilo je fait un peu de musulation depuis plusieur année en extérieur,  barre fixe et quelque pompesans réel programme de nutrition,  juste 30g de whey par jour .

Je me suis arreter depuis 1 ans parce que je n'est plus de logement et je dors dehors , jetais donc démotivé.  Je vais peut peut-être avoir un logement et j'aimerais me mettre a la muscu sérieusement .

Pour commencer j'aimerais avoir votre aide pour avoir un bon apport avec un programme de nutrition protéiné avec whey + repas menue avec espacement des horaire a respecter et la colation qui va avec.

J'aimerer me faire des colation maison a base de whey si possible.

Voila j'espère avoir votre aide avec les espacement de prise de whey et repas + exemple de menus avec si possible la quantiter de nouriture, leur representation en proteine et les horaire ou prendre la whey avec la quantiter. (Je prend la whey avec du lait , dite moi si votre programme de nutrition et mieux avec l'eau ou la whey ).

Si vous pouvez me conseiller un programme avec des recette différentes de 15 jours cela serait parfait afin que j'ai plusieur recette et exemple de repas différents. 

Merci

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Hello

j'ai repris un peu la muscu aussi et j'avais du gras à faire disparaitre, c'est comme ca que j'ai commencer la whey. J'ai fait poudre en shaker "a la demande" en suivant simplement mon apport calorique par jour au début, apres j'ai commencé à me refaire plasir avec des crepes à la whey sans sucre

https://www.my-whey.fr/crepes-a-la-whey/

 

Je pense que tu peux facilement mettre de la whey un peu partout avec un peu d'audace, mais pas de la nature sans saveur c'est dégueulasse par contre

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Le 24/11/2023 at 22:18, erwin82 a dit :

Hello

j'ai repris un peu la muscu aussi et j'avais du gras à faire disparaitre, c'est comme ca que j'ai commencer la whey. J'ai fait poudre en shaker "a la demande" en suivant simplement mon apport calorique par jour au début, apres j'ai commencé à me refaire plasir avec des crepes à la whey sans sucre

https://www.my-whey.fr/crepes-a-la-whey/

 

Je pense que tu peux facilement mettre de la whey un peu partout avec un peu d'audace, mais pas de la nature sans saveur c'est dégueulasse par contre

Bonjour, t'a déja essayé avec du beurre de cacahuètes ?

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Hello hello 

Je débarque et perso j'ai eu du mal aussi à intégrer assez de protéine pour avoir assez de g dans mes journées et surtout les répartir correctement autour de mes entrainements .. 
Pas contre ce que je fait maintenant c'est deux recettes très simples et top : 
- Demi banane + scoop whey (vanille ou chocolat) + Lait (chaud en hiver c'est trop trop bien) + 1 Bonne cuillère de beurre de cacahuète ! 
- 25g de farine de patate douce + 50g de flocon d'avoine + 1 cuillère à soupe de crème d'amande + 1 scoop de whey + du lait 

 

Le tout dans le blender et c'est très facile à boire et pas mauvais en plus 
Sinon je me suis pas mal inspiré de ce site pour trouver des idées de petit déjeuner ou repas https://daily-fit.fr/idees-petit-dejeuner-proteine/ 

Bon courage !! Et je suis preneur de vos recettes aussi 

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