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Spuntino:
30g formaggi
tonno al naturale via il formaggio, al tonno aggiungi un frutto e 20g di frutta secca
Cena:
70g e 30g Pro Whey Riso/ Pasta (dopo allenamento)
200g pollo/ legumi (giorno senza allenamento) post wo: 200g carne magra/10 albumi+100g riso giorni rest: 200g carne+verdura+2 cucchiai da minestra di evo
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