Nutrients

Macronutrinent

Carbohydrates

1. Rice

2. Noodle

3. Bread

fats Balanced Omega 3 and 6

Calcium

Cheese

Milk

fiber Vegetable

1. Sayur bunga

2. Peria

3. Lobak

4. Terung

5. Sayur Manis

6. Kubis

7. Sayur Pakis

8. Timun

9. Patola

10. brocoli

protein use Vegetarian Diet/add some Fish and Chicken

1. Ikan(Everyday)

2. Ayam(Every Week)

3. Daging(Once every month)

water No Energy

1. Milo

2. Air Putih

Micronutrient

Minerals No Energy

Chlorine as chloride ions; very common electrolyte; see sodium, below.

Magnesium, required for processing ATP and related reactions (builds bone, causes strong peristalsis,
increases flexibility, increases alkalinity). Approximately 50% is in bone, the remaining 50% is almost
all inside body cells, with only about 1% located in extracellular fluid.

1. Ubi

3. Nuts

4. green leafy vegetables

5. chocolate

Phosphorus, required component of bones; essential for energy processing.[21] Approximately 80% is
found in inorganic portion of bones and teeth. Phosphorus is a component of every cell, as well as
important metabolites, including DNA, RNA, ATP, and phospholipids. Also important in pH regulation.
Food sources include

6. Cheese

7. egg yolk

8. Milk

9. Fish

10. Poultry

11. whole-grain cereals

Potassium, a very common electrolyte (heart and nerve health). With sodium, potassium is involved
in maintaining normal water balance, osmotic equilibrium, and acid-base balance. In addition to
calcium, it is important in the regulation of neuromuscular activity. Food sources include

12. Bananas

13. Avocados

14. Vegetables

15. Potatoes

16. Fish

17. Mushrooms
Sodium, a very common electrolyte; not generally found in dietary supplements, despite being
needed in large quantities, because the ion is very common in food: typically as sodium chloride, or
common salt.

18. Salt

Vitamin No energy

All things you eat naturally have vitamin.

AVOID
sugary drinks

processed meat

Alcoholic drinks

Red meat

Cereal

Pulses(legumes)

FOOD COLOUR

Hijau

-Magnesium

Kuning

Purple

Putih

Oren

-
 Drink Green tea(Every Week)

LIST OF DIET PLAN

MUSCLE GAIN(Training intensiti tinggi dan

Fast recovery, menggunakan tenaga glukosa)

WEIGHT LOSE(Training Intensiti rendah dan

menggunakan tenaga lemak dan glikogen)

GAIN&LOSE(Training intensiti tinggi,fast

recovery dan menggunakan tenaga lemak yg
tinggi(glikogen) berbanding (carbohydrate
dan glukosa)

SUPPLY FOOD Buying

MACRONUTRIENT EveryMont Every Every

h Week Day
Carb RICE

Fats Omega3 and Minyak

6 Sayur

Fiber vegetabl
e

Protein Daging Ikan

ayam

Water Milo Air putih

MICRONUTRIENT

Minerals

Magnesium Coklat Sayur

hijau
Kacang
gelap

Phosphorus Milk

egg

Potassium Banana Vegetabl

e
Potatoes

Sodium Salt

JUMLAH 198 140 20 Total Total Total Real

198 560 186 Total
=944