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The Boogeyman

In: Film and Music

Submitted By mikle95
Words 1957
Pages 8
Kostplan
Mikkel Kristensen Kostplan
Mikkel Kristensen Anders Munkholm Fitness
Anders Munkholm Fitness

Mikkel Kristensen
År: 18
Højde: 18
Vægt: 87 kg
Body-fat: Høj.
Erfaring: Ikke stor.
Aktiv-level: Skole og træning.
Mål: Dit mål er at tabe dig, så derfor har jeg lagt dig i kcal underskud, det der er vigtigt, er at du træner imens du ligger i underskud, ellers vil kroppen bare tro, at du får for lidt mad, og så vil din begynde at lagre fedt .

Måden du sammensætter dit måltid på er, enkelt og simpelt.
Du vælger en ’genstand/produkt’ fra hver kilde, altså 1 fra, Kulhydrat,1 fra protein osv. Og sådan sammensætter du dine måltider. Det giver dig mulighed, for at ændre fra dag til dag. Og ikke gøre det ’kedeligt’

MÅLTID 1 – MORGENMAD
VÆLG DIN KULHYDRAT KILDE:
OATMEAL – HAVREGRYN (40g)
Jeg anbefaler at lade vær med at bruge mælk, jeg plejer derimod at koge noget vand, hæld på, og lad det stå i et par minutter. Hvis du dog ikke synes det smager så godt, så bare brug mælk. Jeg bruger til tider også kanel, for at give det en bedre smag. Dog huske aldrig at brug sukker.
3 RIS KISK
Hvis du ønsker ikke at få havregryn hver morgen, kan du spise 3 ris kager i stedet. Og der kommer det and på hvilke du synes det smager bedste, det er ’helt’ op til dig. Dog vil jeg have at du skal finde nogen, der er omkring 50 kcal i pr. stk. Men hvis det er en med bedre smag, som måske har 40,55,60 kcal i, så går det lige.
FULDKORNS HVEDEBRØD
Ja du må gerne lave toast her, men derfor betyder det ikke at du skal vælge det billige. Du må højeste få 150 kcal igennem de her toast, og det betyder at du bliver nød til at kigge lidt efter, hvor meget de forskellige indeholder. Men det er ret simpelt og nemt.
Dog går det selvfølgelig, hvis du finder nogen der ligger 5-15 kcal over.

VÆLG DIN FRUGT KILDE:
Det er meget vigtigt, at du forstår at du har muligheden for at skifte mellem, mange frugter hver dag. Så det ikke bliver det samme. Dog højest 2 af de her valgmuligheder om dagen. Du kan vælge mellem: 1 banan (118g), blåbær (148g), Jordbær (300g) Ananas (200g), Hindbær (180g), ½ Mango (170g), eller 1 medium æble (200g)
Det kan godt være de forskellige frugter, ikke passer helt i gram. Men der gør ikke det store, så længe der ikke er tale om mere en 20 gram ekstra.

VÆLG DIN FEDT KILDE:
2 SPISESKEFULDE PEANUT BUTTER (32g)
De fleste peanut butter indeholder, det samme. Så vælg derfor det ’brand’ du bedste kan lide.
27 MANDLER (27g)
Evt. hak dem ud, og tilføj dem på din havregryn.
32 PEANUTS (32g)
Nem og hurtig måde, de fleste kan lide peanuts, måske ikke lige om morgenen.
7 HELE VALNØDDER (28g)
God fedt kilde, dem her kan du også hakke ud og tilføje dem på dine havregryn.
MEDIUM AVOCADO (105g)
Jeg synes personligt Avocado er en god lille ting om morgenen. Især lækker til toast brød, med peanut butter & æg. Lille tip til at udvælge gode avocadoer. Fjern den lille brune tip fra enden, hvis der er grønt under så er den frisk. Hvis ikke DONT BUY IT.

PROTEIN KILDE:
2 HELE ÆG & 3 ÆGGE HVIDER.
Spis æg hver morgen, også derfor jeg lister dem som den, eneste protein kilde. Det kan nemt blandes op, med nogen af dine fedt kilder.

TOTALT MÅLTID 1: (KCAL: 617, PROTEIN: 30g, KULHYDRATER: 63g, FEDT: 29g)

MÅLTID 2 – 09:15 – 10:00
VÆLG DIN PROTEIN KILDE:
KYLLING BRYST (227g)
Det er svært at regne præcise kcal med kylling, da det handler om hvem der har lavet dem, hvor længe de har ligget osv. Men din kylling skal vejes inden du tilbereder den.
Jeg plejer at klippe dem ud i stykker, og stege dem på panden, med peber og chili krydderier.
ÆGGEHVIDER (460g)
Brug krydderier, da 460 gram æggehvider kan blive pænt kedeligt.
TILAPIA, TORSK, ELLER ANDEN HVID FISK (227g)
Vej fisken inden du tilbereder den, ligesom med kylling. Brug hvilket som helst krydderi du kan lide.
KALKUN ELLER SKINKE (227g)
Du kan rotere mellem de her to også. De vil måske blive lidt dyrere end kylling. Men hvis du ønsker noget andet til tider, så prøv det.

VÆLG DIN KYLHYDRAT KILDE:
6 RIS KIKS
BRUNE RIS (86g)
HVIDE RIS (86g)
Hvis du ønsker at have hvide ris, i stedet for brune. Skal du huske at kigge efter hvor mangen kcal der er i dem. Vi sigter efter 300 kcal, så det varier lidt efter hvilket produkt man bruger.

HVIDE KARTOFLER (400g)
Det er rene, ikke noget med bacon osv. ved siden af. Krydderier er dog tilladt
VÆLG DIN GRØNSAGS KILDE:
BROCCOLI (91g)
Jeg finder det nemt, at dampe dem i mikroovnen.
GRØNNE BØNNER (100g)
Plejer at stege dem på panden, med lemon peber for ekstra smag.
SPINAT (120g)
Plejer også at dampe dem i mikroovnen. Men det er helt op til dig, hvordan du ønsker at tilberede de forskellige ting.
ROMAINE SALAT (200g)
Det her er en anden mulighed, hvis man ikke er så vild med spinat f.eks.
ASPARGES (180g)
Jeg synes den bedste måde at lave dem på, er ved at klippe enderne af, og stege dem panden.
ÆRTER (108g)

VÆLG DIN FEDT KILDE:
1 SPISESKE OLIVEN OLIE (14g)
Hvis du vælger denne, ville jeg nok vælge at stege mine grønsager i olien, eller koge mine ris i dem. Selvfølgelig helt op til dig.
18 MANDLER (18g)
20 PEANUTS (20g)
4 VALNØDDER (14g)
EN STORE SPISESKE PEANUT BUTTER 22g)

TOTALT MÅLTID 2: (KCAL: 710, PROTEIN: 61g, CARB: 68, FAT: 21g)

MÅLTID 3 12:30-13:30
VÆLG DIN PROTEIN KILDE:
LAKSESTYKKE (125g)
Plejer at købe disse laksestykker, i 4 stykker af gangen. Steger den ene side, til midt på lakse filen, og så steger jeg den anden til den er færdig. Jeg krydre den med groft salt og peber.

VÆLG DIN KULHYDRAT KILDE:
HVIDE RIS (50g)
Prøv at finde nogen ris, der cirka indholder 350 kcal, pr 100 gram.
BRUNE RIS (50g) igen gå efter nogen, der indhold cirka 350 kcal, pr . 100 gram.

VÆLG DIN GRØNSAGS KILDE:
GRØNNE BØNNER (110g)
BROCCOLI (91g)

TOTALT MÅLTID 3: (KCAL: 412, PROTEIN: 56g, KULHYDRATER: 53g, FEDT: 13g)

MÅLTID 4 – EFTER TRÆNING.
50g AF DIN WHEY PROTEIN
Jeg vil have, at du skal drikke den hurtigst muligt, efter træning. Der findes enormt mange myter omkring protein shake efter træning, og at man SKAL drikke den anden for 30 min efter. Selvom jeg tror det er en løgn, følger jeg det stadig. Hvis du har et par dage, hvor du ikke for trænet, drik den evt. bare som en snak.

TOTALT MÅLTID 4: (KCAL: 180, PROTEIN: 36g, KULHYDRATER: 4.5g, FEDT: 2g)

MÅLTID 5 – AFTENSMAD
??
Da du er 19 år, så regner jeg med at dine forældre laver aftensmad. Derfor har jeg skrevet ’??’ Fordi det skal du bare spise det de laver. Men, du skal prøve at finde den sundeste vej, igennem din aftensmad.

TOTALT MÅLTID 5: (KCAL: 650, PROTEIN: 55g, KULHYDRATER: 70g, FEDT: 20g)

Måltid | KCAL | PROTEIN | KULHYDRATER | FEDT | 1 | 617 | 30 | 63 | 29 | 2 | 710 | 61 | 68 | 21 | 3 | 412 | 56 | 53 | 13 | 4 | 180 | 36 | 4.5 | 2 | 5 | 650 | 55 | 70 | 20 | TOTALT | 2569 | 238 | 258.5 | 85 |

ET PAR TIPS & HJÆLPEMIDLER
De små ting jeg nu vil liste, er ikke noget du behøver at gøre. De er der bare til en lille hjælp. De vil ikke få dig tættere på dit mål, men vil der imod hjælpe dig med at holde kosten.

1. DIET COKE.
Coca cola zero er aceptabelt, men jeg vil stadig have dig til at drikke mindst 2-3 liter vand om dagen. Andre 0 kcal drikke, så som 0 kcal energi drik osv. er også aceptable.

2. WALDEN FARMS
Walden farms, er ”sovse” firma. De laver sovse, til mad som indeholder 0 kcal i alle deres produkter, udover det kan man også få caramel sovs & sirup fra dem. Deres største hit er nok BBQ sovs med 0 kcal. Du er mere end velkommen til at benytte dig, af deres dressinger til dine retter.

3. OLIE SPRAY.
Dette er simpelthen en spray med olie, som man bruger til at smøre sin pande med. Dog er de svære at få fat på i Danmark. Men jeg har faldt over et par stykker i indre København, i helse butikker. De er super smarte og indeholder de fleste tider ikke mere end 0 kcal.

CHEAT MEALS
Cheat meals, er et snyde måltid. Jeg vil gerne have, at du prøver at holde dig så meget væk fra slik, og fastfood. Men til tider kan det jo være svært, og det er her ordet cheat meal kommer ind. Jeg synes højest du skal have 2 cheat meals om ugen, og hvis du slet ikke kommer til at have et, så er det bare helt perfekt. På de dage du indtager dine cheat meals, sørg kun for at få dine proteiner og grønsags kilder. Eftersom de fleste cheat meals indeholder enorme mængder af kulhydrater. Udover det, hvis du vælger at tage et cheat meal, så anbefaler jeg, at du vælger det på ben dag.

HVORNÅR SPISER JEG MIN MAD?
Eftersom du har 5 måltider, som du skal nå på en hel dag. Er det selvfølgelig vigtigt at du gør det, men det er helt op til dig selv hvornår du vil spise dem, jeg har sat nogen tidspunkter ind, som måske kunne hjælpe dig lidt. Men hvis det selvfølgelig ikke passer, med dine pauser så er det jo bare sådan det er.

HVORDAN ”TRACKER” JEG MIT FREMSKRIDT
Det er utroligt vigtigt, at man holder øje med sine fremskridt i nogen punkter. Og der vil jeg sige at du skal have en badevægt, hvis du ikke har en, så må du ud og købe en. Vej dig hver morgen, inden morgenmad, og skriv det ned i en lille blog. Når ugen så er færdig (mandag-søndag) Så har du 7 tal. Du plusser så de 7 tal, du har fået igennem ugen, og dividere dem med 7. Så har du en ugentlig vægt, som du kan gå efter. Når der så er gået et par uger, så har du et par stykker og gå efter. Og du kan herfra se, om det har gået dig den vej du ville.

HVORNÅR BURDE JEG ÆNDRE I MIN KOSTPLAN?
Dit mål var at tabe dig, men når du har tabt dig, til den vægt du føler passer dig. Så er det jo tid at tage tage på i muskelmasse. Derfor skal du for hver gang du stiger 0.5 kg. Så skal du tilføje 100 kcal ekstra i din kostplan. Det kan du gøre ved at fordoble din kulhydrat kilde, i morgen maden. F.eks. står der at du kan vælge 3 ris kiks, så spis 6 ris kiks.

SØVN?
Din søvn er enormt vigtigt, da det er der, din krop har størst mulighed for at opbygge muskler, derfor skal du sove mindst 7 timer, og højest 9 timer. Jeg anbefaler at du sover 8 timer dagligt, og ikke spiser noget 1 time før sengetid.

KOSTTILSKUD
Jeg anbefaler disse kosttilskud, og du behøver ikke mere end dette.

1. Multivitamin – (producent betyder ikke noget, tag dem med din morgenmad) 2. Fiskeolie – (producent betyder ikke noget, tag dem med din morgenmad) 3. WHEY Protein (Jeg anbefaler imellem – bodystore – gymnordic & bodylap. 4. PRE-WORKOUT – Er en god ting, til de dage hvor man ikke er helt på toppen, det giver et lille kik. Jeg anbefaler (IRON PUMP) Eftersom den har et højt indhold af koffein.

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