{"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\/ru\/sample-diet-plan-for-lean-body\/","title":{"rendered":"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u044b\u0439 \u043f\u043b\u0430\u043d \u0434\u0438\u0435\u0442\u044b \u0434\u043b\u044f \u0445\u0443\u0434\u043e\u0433\u043e \u0442\u0435\u043b\u0430"},"content":{"rendered":"<p>\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u044b\u0439 \u043f\u043b\u0430\u043d \u0434\u0438\u0435\u0442\u044b \u0434\u043b\u044f \u043f\u043e\u0441\u0442\u043d\u043e\u0433\u043e \u0442\u0435\u043b\u0430 \u0431\u0443\u0434\u0435\u0442 \u0432\u043a\u043b\u044e\u0447\u0430\u0442\u044c \u0432 \u0441\u0435\u0431\u044f \u043a\u043e\u043c\u0431\u0438\u043d\u0430\u0446\u0438\u044e \u0431\u043e\u0433\u0430\u0442\u044b\u0445 \u043f\u0438\u0442\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u043c\u0438 \u0432\u0435\u0449\u0435\u0441\u0442\u0432\u0430\u043c\u0438 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u043e\u0432, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0441\u043f\u043e\u0441\u043e\u0431\u0441\u0442\u0432\u0443\u044e\u0442 \u0440\u043e\u0441\u0442\u0443 \u043c\u044b\u0448\u0446 \u0438 \u043f\u043e\u0442\u0435\u0440\u0435 \u0436\u0438\u0440\u0430, \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u044f \u043f\u0440\u0438 \u044d\u0442\u043e\u043c \u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e \u044d\u043d\u0435\u0440\u0433\u0438\u0438 \u0434\u043b\u044f \u043f\u0438\u0442\u0430\u043d\u0438\u044f \u043f\u043e\u0432\u0441\u0435\u0434\u043d\u0435\u0432\u043d\u043e\u0439 \u0434\u0435\u044f\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u0438 \u0438 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439. \u0412\u043e\u0442 \u043f\u0440\u0438\u043c\u0435\u0440:<\/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>\u0417\u0430\u0432\u0442\u0440\u0430\u043a<\/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>\u0417\u0430\u043a\u0443\u0441\u043a\u0430<\/strong>:<\/p> <ul class=\"wp-block-list\"><li>1 apple<\/li><li>1 ounce of almonds<\/li><\/ul> <p><strong>\u041e\u0431\u0435\u0434<\/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>\u0417\u0430\u043a\u0443\u0441\u043a\u0430<\/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>\u041e\u0431\u0435\u0434<\/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>\u041f\u0435\u0440\u0435\u0434 \u0441\u043d\u043e\u043c:<\/strong><\/p> <ul class=\"wp-block-list\"><li>1 scoop of casein protein powder<\/li><li>1 tablespoon of peanut butter<\/li><\/ul> <p>\u042d\u0442\u043e\u0442 \u043f\u0440\u0438\u043c\u0435\u0440\u043d\u044b\u0439 \u043f\u043b\u0430\u043d \u0434\u0438\u0435\u0442\u044b \u0432\u043a\u043b\u044e\u0447\u0430\u0435\u0442 \u0432 \u0441\u0435\u0431\u044f \u0431\u0430\u043b\u0430\u043d\u0441 \u043f\u043e\u0441\u0442\u043d\u043e\u0433\u043e \u0431\u0435\u043b\u043a\u0430, \u0441\u043b\u043e\u0436\u043d\u044b\u0445 \u0443\u0433\u043b\u0435\u0432\u043e\u0434\u043e\u0432, \u0437\u0434\u043e\u0440\u043e\u0432\u044b\u0445 \u0436\u0438\u0440\u043e\u0432 \u0438 \u0431\u043e\u0433\u0430\u0442\u044b\u0445 \u043a\u043b\u0435\u0442\u0447\u0430\u0442\u043a\u043e\u0439 \u0444\u0440\u0443\u043a\u0442\u043e\u0432 \u0438 \u043e\u0432\u043e\u0449\u0435\u0439. \u0422\u0430\u043a\u0436\u0435 \u0432\u0430\u0436\u043d\u043e <strong>\u043f\u0435\u0439\u0442\u0435 \u043c\u043d\u043e\u0433\u043e \u0432\u043e\u0434\u044b<\/strong> \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u0434\u043d\u044f, \u0447\u0442\u043e\u0431\u044b \u043e\u0441\u0442\u0430\u0432\u0430\u0442\u044c\u0441\u044f \u0433\u0438\u0434\u0440\u0430\u0442\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u043c \u0438 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0442\u044c \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0435 \u043f\u0438\u0449\u0435\u0432\u0430\u0440\u0435\u043d\u0438\u0435. \u0418\u043c\u0435\u0439\u0442\u0435 \u0432 \u0432\u0438\u0434\u0443, \u0447\u0442\u043e \u044d\u0442\u043e \u0432\u0441\u0435\u0433\u043e \u043b\u0438\u0448\u044c \u043f\u0440\u0438\u043c\u0435\u0440, \u0438 \u0432\u0430\u0436\u043d\u043e \u043d\u0430\u0441\u0442\u0440\u043e\u0438\u0442\u044c \u0441\u0432\u043e\u0439 \u043f\u043b\u0430\u043d \u0434\u0438\u0435\u0442\u044b \u043d\u0430 \u043e\u0441\u043d\u043e\u0432\u0435 \u0432\u0430\u0448\u0438\u0445 \u0438\u043d\u0434\u0438\u0432\u0438\u0434\u0443\u0430\u043b\u044c\u043d\u044b\u0445 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u043e\u0441\u0442\u0435\u0439 \u0438 \u0446\u0435\u043b\u0435\u0439.<\/p> ","protected":false},"excerpt":{"rendered":"<p>\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u044b\u0439 \u043f\u043b\u0430\u043d \u0434\u0438\u0435\u0442\u044b \u0434\u043b\u044f \u043f\u043e\u0441\u0442\u043d\u043e\u0433\u043e \u0442\u0435\u043b\u0430 \u0431\u0443\u0434\u0435\u0442 \u0432\u043a\u043b\u044e\u0447\u0430\u0442\u044c \u0432 \u0441\u0435\u0431\u044f \u043a\u043e\u043c\u0431\u0438\u043d\u0430\u0446\u0438\u044e \u0431\u043e\u0433\u0430\u0442\u044b\u0445 \u043f\u0438\u0442\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u043c\u0438 \u0432\u0435\u0449\u0435\u0441\u0442\u0432\u0430\u043c\u0438 \u043f\u0440\u043e\u0434\u0443\u043a\u0442\u043e\u0432, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0441\u043f\u043e\u0441\u043e\u0431\u0441\u0442\u0432\u0443\u044e\u0442 \u0440\u043e\u0441\u0442\u0443 \u043c\u044b\u0448\u0446 \u0438 [&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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