{"id":50772,"date":"2025-01-16T23:31:57","date_gmt":"2025-01-16T22:31:57","guid":{"rendered":"https:\/\/gndnutrition.es\/inicio\/?p=50772"},"modified":"2025-02-16T21:36:43","modified_gmt":"2025-02-16T20:36:43","slug":"ivan-fornet-20-01-25","status":"publish","type":"post","link":"https:\/\/gndnutrition.es\/inicio\/ivan-fornet-20-01-25","title":{"rendered":"Iv\u00e1n Fornet 20.01.25"},"content":{"rendered":"

COMIDA 1 PRE ENTRENAMIENTO (5 AM CASA<\/em>)<\/strong><\/p>

75g crema de arroz tren inferior \/ 50g tren superior \/ 25g d\u00edas de descanso<\/p>

30G proteina en polvo<\/p>

<\/p>

**CON AGUA O CON LECHE**<\/span> La leche de +prote\u00ednas de Mercadona o Cleta de Carrefour es la recomendada.<\/p>

MEZCLADO TODO EN UN TUPPER, BOWL O PLATO HONDO OPC.1<\/span><\/strong> \/\/ TOMAR BATIDO OPC.2<\/span><\/strong><\/p>

<\/p>

GYM (6:15 AM<\/em>)<\/strong><\/p>

<\/p>

COMIDA 2 POST ENTRENAMIENTO (8 AM CASA<\/em>)<\/strong><\/p>

PRIMERA OPCI\u00d3N -> TORTITAS O BIZCOCHO<\/strong><\/em><\/p>

120g harina de avena tren inferior \/ 75g tren superior \/ 30g d\u00edas de descanso<\/p>

4 huevo entero L tren inferior\/ 2 huevos enteros dia tren superior \/ solamente claras de huevo dias de descanso 300ml<\/p>

220ml claras de huevo<\/p>

Cafe o te o infusi\u00f3n opcional (sin azucar, se puede usar edulcorante como eritritol, stevia o similares)<\/p>

<\/p>

SEGUNDA OPCI\u00d3N -> SANDWICH O TOSTAS DE TORTILLA O REVUELTO DE HUEVOS<\/em><\/strong><\/p>

140g pan sin gluten, cereales, espelta integral o multicereales tren inferior \/ 90g tren superior \/ 50g d\u00edas de descanso<\/p>

4 huevos enteros L \/ 2 huevos enteros tren superior \/ solamente claras de huevo dias de descanso 300ml<\/p>

220ml claras de huevo<\/p>

Cafe o te o infusi\u00f3n opcional (sin azucar, se puede usar edulcorante como eritritol, stevia o similares)<\/p>

<\/p>

COMIDA 3 (10:30\/11 AM TRABAJO<\/em>)<\/strong><\/p>

<\/p>

<\/p>

COMIDA 4 (1 PM CASA<\/em>)<\/strong><\/p>

D\u00edas de entrenamiento<\/strong><\/p>

120g arroz o 120g quinoa<\/p>

1 aguacate d\u00edas tren inferior \/ 1\/2 aguacate d\u00edas de tren superior<\/p>

250g pollo o 250g pavo o 250g merluza (puede ser carne magra, carne picada o burguer) **Siempre que contenga un % de la carne consumida**<\/p>

200g pi\u00f1a natural<\/p>

<\/p>

D\u00edas de no entrenamiento<\/strong><\/p>

180g patata o 220g \u00f1oquis<\/p>

200g pollo o 200g pavo o 200g merluza (puede ser carne magra, carne picada o burguer) **Siempre que contenga un % de la carne consumida**<\/p>

Verduras (al gusto) **OPCIONAL**<\/em><\/p>

<\/p>

COMIDA 5 (5:45 PM CLASE<\/em>)<\/strong><\/p>

D\u00edas de entrenamiento tren inferior<\/strong><\/p>

150g pan espelta 100% o integral 100%<\/p>

2 latas de at\u00fan<\/p>

Aceite de oliva<\/p>

<\/p>

D\u00edas de entrenamiento tren superior<\/strong><\/p>

100g pan espelta 100% o integral 100%<\/p>

1 aguacate entero<\/p>

30g queso a elegir (oveja, cabra, havarti light)<\/p>

<\/p>

D\u00edas de no entrenamiento<\/strong><\/p>

300g queso fresco batido o griego light<\/p>

30g frutos secos al natural o crema cacahuete o cacao en polvo desgrasado<\/p>

(Opcional –> un pu\u00f1ado de frutos rojos congelados)<\/p>

<\/p>

COMIDA 6 (9:30\/10 PM CASA<\/em>)<\/strong><\/p>

400g patata o boniato (d\u00edas de tren superior 250g – d\u00edas de descanso 0g)<\/p>

180g ternera o 180g potro o 200g pollo o 200g pavo o 180g lomo adobado o 160g carne kebab Mercadona o 200g salm\u00f3n, at\u00fan o caballa.<\/p>

<\/p>

<\/p>

SUPLEMENTACI\u00d3N:<\/strong><\/p>

Multivitam\u00ednico y multimineral<\/strong>: 1 c\u00e1psula en la primera comida<\/p>

Fat Burner<\/strong>: 2 c\u00e1psulas 30\u00b4antes del gym + 2 c\u00e1psulas con la comida principal<\/p>

Intra entreno<\/strong>: 12g EAAS + Creatina M. 7.5g al d\u00eda (tambi\u00e9n d\u00edas de no entreno)<\/p>

Prote\u00edna Isolate<\/strong>: Establecido en el plan<\/p>

<\/p>

INFORMACION A\u00d1ADIDA SOBRE EL PLAN<\/strong><\/p>

Todos los alimentos se pesan en crudo antes de ser cocinados<\/p>

Se cocina con aceite de oliva o coco<\/p>

Se utiliza sal de forma moderada, a ser posible evitar sal com\u00fan y usar sal yodada o sal de himalaya<\/p>

Ingerir al menos 3L de agua al dia<\/p>

Evitar ultraprocesados, frituras y harinas refinadas<\/p>

Evitar bebidas azucaradas y carbonatadas<\/p>

1 comida libre\/moderada a la semana<\/p>

Respetar horario de comidas y evitar picar entre horas<\/p>

Cenar lo m\u00e1s temprano posible<\/p>

<\/p>","protected":false},"excerpt":{"rendered":"

COMIDA 1 PRE ENTRENAMIENTO (5 AM CASA) 75g crema de arroz tren inferior \/ 50g tren superior \/ 25g d\u00edas de descanso 30G proteina en polvo **CON AGUA O CON LECHE** La leche de +prote\u00ednas de Mercadona o Cleta de Carrefour es la recomendada. MEZCLADO TODO EN UN TUPPER, BOWL O PLATO HONDO OPC.1 \/\/ […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","_joinchat":[],"footnotes":""},"categories":[430],"tags":[],"class_list":["post-50772","post","type-post","status-publish","format-standard","hentry","category-ivan-fornet"],"yoast_head":"\nIv\u00e1n Fornet 20.01.25 - GND Nutrition<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gndnutrition.es\/inicio\/ivan-fornet-20-01-25\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Iv\u00e1n Fornet 20.01.25 - GND Nutrition\" \/>\n<meta property=\"og:description\" content=\"COMIDA 1 PRE ENTRENAMIENTO (5 AM CASA) 75g crema de arroz tren inferior \/ 50g tren superior \/ 25g d\u00edas de descanso 30G proteina en polvo **CON AGUA O CON LECHE** La leche de +prote\u00ednas de Mercadona o Cleta de Carrefour es la recomendada. 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