{"id":17671,"date":"2024-06-06T00:00:29","date_gmt":"2024-06-06T00:00:29","guid":{"rendered":"https:\/\/fitolympia.com\/?p=17671"},"modified":"2024-06-06T15:56:25","modified_gmt":"2024-06-06T15:56:25","slug":"sample-diet-plan-for-lean-body","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/sample-diet-plan-for-lean-body\/","title":{"rendered":"\u062e\u0637\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0639\u064a\u0646\u0629 \u0644\u0644\u062c\u0633\u0645 \u0627\u0644\u0646\u062d\u064a\u0644"},"content":{"rendered":"<p>\u062a\u062a\u0636\u0645\u0646 \u062e\u0637\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0646\u0645\u0648\u0630\u062c\u064a\u0629 \u0644\u0644\u062c\u0633\u0645 \u0627\u0644\u0646\u062d\u064a\u0644 \u0645\u0632\u064a\u062c\u0627 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0639\u0632\u0632 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u0639 \u062a\u0648\u0641\u064a\u0631 \u0637\u0627\u0642\u0629 \u0643\u0627\u0641\u064a\u0629 \u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629. \u0625\u0644\u064a\u0643 \u0645\u062b\u0627\u0644:<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/monstaclothing.com\/wp-content\/uploads\/2018\/09\/diet-plan-for-building-lean-muscle.jpeg\" alt=\"\"\/><\/figure> <p><strong>\u0641\u0637\u0648\u0631<\/strong>:<\/p> <ul class=\"wp-block-list\"><li>2 whole eggs<\/li><li>1 cup of oatmeal<\/li><li>1\/2 cup of blueberries<\/li><li>1 scoop of protein powder (optional)<\/li><li>1 tablespoon of almond butter<\/li><\/ul> <p><strong>\u0644\u0642\u064a\u0645\u0629<\/strong>:<\/p> <ul class=\"wp-block-list\"><li>1 apple<\/li><li>1 ounce of almonds<\/li><\/ul> <p><strong>\u063a\u062f\u0627\u0621<\/strong>:<\/p> <ul class=\"wp-block-list\"><li>4 ounces of grilled chicken breast<\/li><li>1 cup of brown rice<\/li><li>1 cup of steamed broccoli<\/li><li>1\/4 avocado<\/li><\/ul> <p><strong>\u0644\u0642\u064a\u0645\u0629<\/strong>:<\/p> <ul class=\"wp-block-list\"><li>1\/2 cup of Greek yogurt<\/li><li>1\/2 cup of sliced strawberries<\/li><\/ul> <p><strong>\u0639\u0634\u0627\u0621<\/strong>:<\/p> <ul class=\"wp-block-list\"><li>4 ounces of grilled salmon<\/li><li>1 cup of quinoa<\/li><li>1 cup of roasted Brussels sprouts<\/li><li>1 tablespoon of olive oil<\/li><\/ul> <p><strong>\u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645:<\/strong><\/p> <ul class=\"wp-block-list\"><li>1 scoop of casein protein powder<\/li><li>1 tablespoon of peanut butter<\/li><\/ul> <p>\u062a\u062a\u0636\u0645\u0646 \u062e\u0637\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0646\u0645\u0648\u0630\u062c\u064a\u0629 \u0647\u0630\u0647 \u062a\u0648\u0627\u0632\u0646\u0627 \u0628\u064a\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062e\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641. \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u064a\u0636\u0627 <strong>\u0627\u0634\u0631\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621<\/strong> \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645 \u0644\u0644\u0628\u0642\u0627\u0621 \u0631\u0637\u0628\u0627 \u0648\u062f\u0639\u0645 \u0627\u0644\u0647\u0636\u0645 \u0627\u0644\u0633\u0644\u064a\u0645. \u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0623\u0646 \u0647\u0630\u0627 \u0645\u062c\u0631\u062f \u0645\u062b\u0627\u0644 \u060c \u0648\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u062a\u062e\u0635\u064a\u0635 \u062e\u0637\u0629 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0628\u0646\u0627\u0621 \u0639\u0644\u0649 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0648\u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0641\u0631\u062f\u064a\u0629.<\/p> ","protected":false},"excerpt":{"rendered":"<p>\u062a\u062a\u0636\u0645\u0646 \u062e\u0637\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0646\u0645\u0648\u0630\u062c\u064a\u0629 \u0644\u0644\u062c\u0633\u0645 \u0627\u0644\u0646\u062d\u064a\u0644 \u0645\u0632\u064a\u062c\u0627 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0639\u0632\u0632 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u0639 \u062a\u0648\u0641\u064a\u0631 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":17672,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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