السلام عليكم و رحمة الله وبركاته
هذا اول موضوع لي في هذا المنتدى وحبيت ان اشارككم هذه المعلومات المفيده ان شاءالله
بينما كنت ابحث في النت عن كيفية تخسر الوزن الزائد وكيفية الحفاظ على العضلات
لقيت موقع http://bodyforlife.com/index.asp هذا الموقع عباره عن تحديات للنفس يعرض عليك التمارين الرياضيه ويعرض لك صور المشتركين قبل وبعد والعجيب في الموضوع ان اغلب الصور اللي موجوده او الفرق بين الصورتين قبل وبعد تقريبا من 82 يوم الى 90 يوم
كل المشتركين في هذا البرنامج يستخدمون برنامج غذائي بالإضافه الى البرنامج الرياضي
هذا عنوان مجموعة الطعام المستخدمه في البرنامج http://bodyforlife.com/nutrition/foodlist.asp
Here is just an example of food you can eat on Body-for-LIFE.
Proteins
Chicken breast
Turkey breast
Lean ground turkey
Swordfish
Orange roughy
Haddock
Salmon
Tuna
Crab
Lobster
Shrimp
Top round steak
Top sirloin steak
Lean ground beef
Buffalo
Lean ham
Egg whites or substitutes
Trout
Low-fat cottage cheese
Wild-game meat
Vegetables
Broccoli
Asparagus
Lettuce
Carrots
Cauliflower
Green beans
Green peppers
Mushrooms
Spinach
Tomato
Peas
Brussels sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumber
Onion
Fats
Avocado
Sunflower seeds
Pumpkin seeds
Cold-water fish
Natural peanut butter
Low-sodium nuts
Olives and olive oil
Safflower oil
Canola oil
Sunflower oil
Flax seed oil
Carbohydrates
Baked potato
Sweet potato
Yams
Squash
Pumpkin
Steamed brown rice
Steamed wild rice
Pasta
Oatmeal
Barley
Beans
Kidney beans
Corn
Strawberries
Melon
Apple
Orange
Fat-free yogurt
Whole-wheat bread
High-fiber cereal
Whole-wheat Tortilla
Whole grains
Vegetarian Proteins
Tempeh
Seitan
Tofu
Texturized vegetable protein
Soy foods
Veggie burgers
Fats to Avoid
Butter
Fried foods
Mayonnaise
Sweets
Whole-fat dairy products
اللي عنده اي مشكله في الترجمه يعمل copy وينقله لي الصديق قوقل ترجمه واللي عنده مشكله زياده يقول وان شاءالله نساعده
المهم وعامل برنامج غذائي يومي مع كورسات
http://bodyforlife.com/nutrition/week1meals.asp
Monday
Breakfast: Breakfast Burrito هذا عباره عن فطار مكسيكي خبز مع لحم والغالب يكون مثل المرتديلا او شريحة جبنه
Glass of water
Coffee
Snack: Myoplex® nutrition bar
Glass of water
Lunch
Turkey sandwich
1 apple
Glass of water
Snack:
Myoplex® shake
Glass of water
Dinner:
Grilled Steak
1 portion steamed mixed vegetables
1 small sweet potato
Glass of water
Snack:
Rice pudding
Glass of water
Tuesday
Breakfast: Pancakes
Coffee
Glass of water
Snack
Myoplex® ready-to-drink shake
Lunch
Grilled Chicken Burrito
Glass of water
Snack
Myoplex® nutrition bar
glass of water
Dinner:
Turkey Burger
1 portion steamed broccoli
Glass of water
Snack: Pudding
Wednesday
Breakfast: Eggs and Oatmeal
glass of water
Snack
Myoplex® ready-to-drink shake
Lunch:
Tuna Salad
Glass of water
Snack: Myoplex® nutrition bar
Glass of water
Dinner: 1 portion New York choice lean sirloin steak, grilled
1 portion steamed asparagus
1 small baked potato
Glass of water
Snack: 1 small apple sliced top of one portion low-fat cottage cheese and ½ teaspoon cinnamon.
ThursdayBreakfast: Omelette
Glass of water
Coffee
Snack: Myoplex® nutrition bar
Lunch: Chicken Salad
1 portion raspberries
Glass of water
Snack:
myoplex® ready-to-drink shake
Dinner:
Grilled Salmon
1 serving of spinach or broccoli
1 small sweet potato
Glass of water
Snack: Fat Free Nachos
Glass of water
Friday
Breakfast: Egg and Avocado Sandwich
Glass of water
Snack: Myoplex® ready-to-drink shake
Lunch: Chicken Pita Pizza
Glass of water
Snack: Myoplex® ready-to-drink shake
Glass of water
Dinner: Lean n’ Mean Chili
Brown 1 pound turkey in a large pot, add ½ cup onion and cook until onion slices are clear, add 1 large can whole tomatoes, 2 cans kidney beans; simmer for an hour and add chili powder and cumin to taste. Salad topped with fresh vegetables and low-fat balsamic vinaigrette
Glass of water
Snack: 1 portion cottage cheese
1 medium apple
1 tablespoon natural peanut butter
Glass of water
Saturday
Breakfast: Cinnamon French Toast
Glass of water
Snack: Myoplex® ready-to-drink shake
Lunch: Tuna Melt
1 portion almonds
Glass of water
Snack:
Spinach Dip
Glass of water
Dinner:
Chicken Pasta Primavera
Glass of water
Snack:
1 portion low-fat yogurt mixed with 1 portion low-fat cottage cheese
Glass of water
Sunday FREE DAY!After six days of eating well, you deserve a break. With Body-for-LIFE, you can enjoy one day of “free” eating a week where you can eat whatever you want; just be sure to get back to the Body-for-LIFE way of eating the next week.
هذي صور بعض المشتركين في البرنامج قبل وبعد وحدد الفرق بنفسك
http://bodyforlife.com/success/beforeAfterAfters.asp
اي احد عنده مشكله في الترجمه يرسل وان شاءالله نساعده
طولنا عليكم الموضوع بس هذا برنامج غذائي ورياضي متكامل ارجو الجميع يستفيد اذا عجبك محتوى الموضوع ابدي اعجابك ولاتنقل الموضوع لان تعبت عليه