Diet A
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--------------------------------------------------------Peso 77,00Kg | Altura 179cm | Idade 19 Anos Ingestão diária: 2253 Kcal Quantidade Proteína: 162,0gr Quantidade Carboidrato: 263,0gr Quantidade Gordura: 48,8gr --------------------------------------------------------|09:30| Café da Manhã (492 Kcal --- 27,00gr Proteína --- 87,00gr Carboidratos --- 05,60gr Gordura) 1 Copo 300mL Leite Desnatado --- 90 Kcal --- 09,00gr Proteína --- 15,00gr Carboidratos --- 00,00gr Gordura 2 Colheres Sopa Aveia em pó ---- 107 Kcal -- 04,60gr Proteína --- 16,00gr Carboidratos --- 02,60gr Gordura 2 Fatias Pão Integral ---------- 161 Kcal -- 06,20gr Proteína --- 29,00gr Carboidratos --- 02,10gr Gordura 3 Fatias Queijo Ricota --------- 14 Kcal --- 01,26gr Proteina --- 00,38gr Carboidratos --- 00,81gr Gordura 3 Fatias Peito de Peru ---------- 22 Kcal --- 04,60gr Proteína --- 00,44gr Carboidratos --- 00,00gr Gordura 1 Banana Prata ----------------- 98 Kcal --- 01,30gr Proteína --- 26,00gr Carboidratos --- 00,10gr Gordura
|12:30| Almoço (600 Kcal --- 71,00g Proteína --- 58,16gr Carboidrato --- 05,00gr Gordura) 1 Xícara de Arroz Branco ou Int - 225 Kcal -- 04,00gr Proteína --- 50,00gr Carboidratos --- 00,00gr Gordura 3 Colheres Sopa Feijão Carioca -- 46 Kcal --- 02,80gr Proteína --- 08,16gr Carboidratos --- 00,00gr Gordura 200gr Peito de Frango Grelhado -- 318 Kcal -- 64,00gr Proteína --- 00,00gr Carboidratos --- 05,00gr Gordura Bastante salada (às vezes com clara de ovo cozida) Suco variado (sem açucar)
|16:30| Pré-Treino (197 Kcal --- 12,00gr Proteína --- 30,00gr Carboidratos --- 02,90gr Gordura) 2 Fatias Pão Integral ---------- 161 Kcal -- 06,20gr Proteína --- 29,00gr Carboidratos --- 02,10gr Gordura 3 Fatias Queijo Ricota --------- 14 Kcal --- 01,26gr Proteina --- 00,38gr Carboidratos --- 00,81gr Gordura 3 Fatias Peito de Peru ---------- 22 Kcal --- 04,60gr Proteína --- 00,44gr Carboidratos --- 00,00gr Gordura 1 Barrinha de Trio Light ------- 74 Kcal --- 01,00gr Proteína --- 15,00gr Carboidratos --- 01,20gr Gordura
|18:00| TREINO
|19:30| Nutrição Pós-Treino (339 Kcal --- 24,00g Proteína --- 58,20gr Carboidrato --- 01,00gr Gordura) 30gr Whey Protein ------------- 123 Kcal --- 24,00gr Proteína --- 03,00gr Carboidrato --- 01,00gr Gordura 60gr Maltodextrina ------------- 216 Kcal --- 00,00gr Proteína --- 55,20gr Carboidrato --- 00,00gr Gordura
|20:30| Nutrição Sólida Pós-Treino (409 Kcal --- 32,00g Proteína --- 00,00gr Carboidrato --- 30,50gr Gordura) 1 Bife Peito de Frango --------- 159 Kcal --- 32,00gr Proteína --- 00,00gr Carboidrato --- 02,50gr Gordura 2 Colheres de Azeite ----------- 250 Kcal --- 00,00gr Proteína --- 00,00gr Carboidrato --- 28,00gr Gordura
|22:30| Antes de dormir (142 Kcal --- 09,56g Proteína --- 15,52gr Carboidrato --- 02,64gr Gordura) 2 Unidades Castanha do Pará ----- 52 Kcal --- 00,56gr Proteína --- 00,52gr Carboidrato --- 02,64gr Gordura 1 Copo 300mL Leite Desnatado --- 90 Kcal --- 09,00gr Proteína --- 15,00gr Carboidratos --- 00,00gr Gordura
|12:30| Almoço (600 Kcal --- 71,00g Proteína --- 58,16gr Carboidrato --- 05,00gr Gordura) 1 Xícara de Arroz Branco ou Int - 225 Kcal -- 04,00gr Proteína --- 50,00gr Carboidratos --- 00,00gr Gordura 3 Colheres Sopa Feijão Carioca -- 46 Kcal --- 02,80gr Proteína --- 08,16gr Carboidratos --- 00,00gr Gordura 200gr Peito de Frango Grelhado -- 318 Kcal -- 64,00gr Proteína --- 00,00gr Carboidratos --- 05,00gr Gordura Bastante salada (às vezes com clara de ovo cozida) Suco variado (sem açucar)
|16:30| Pré-Treino (197 Kcal --- 12,00gr Proteína --- 30,00gr Carboidratos --- 02,90gr Gordura) 2 Fatias Pão Integral ---------- 161 Kcal -- 06,20gr Proteína --- 29,00gr Carboidratos --- 02,10gr Gordura 3 Fatias Queijo Ricota --------- 14 Kcal --- 01,26gr Proteina --- 00,38gr Carboidratos --- 00,81gr Gordura 3 Fatias Peito de Peru ---------- 22 Kcal --- 04,60gr Proteína --- 00,44gr Carboidratos --- 00,00gr Gordura 1 Barrinha de Trio Light ------- 74 Kcal --- 01,00gr Proteína --- 15,00gr Carboidratos --- 01,20gr Gordura
|18:00| TREINO
|19:30| Nutrição Pós-Treino (339 Kcal --- 24,00g Proteína --- 58,20gr Carboidrato --- 01,00gr Gordura) 30gr Whey Protein ------------- 123 Kcal --- 24,00gr Proteína --- 03,00gr Carboidrato --- 01,00gr Gordura 60gr Maltodextrina ------------- 216 Kcal --- 00,00gr Proteína --- 55,20gr Carboidrato --- 00,00gr Gordura
|20:30| Nutrição Sólida Pós-Treino (409 Kcal --- 32,00g Proteína --- 00,00gr Carboidrato --- 30,50gr Gordura) 1 Bife Peito de Frango --------- 159 Kcal --- 32,00gr Proteína --- 00,00gr Carboidrato --- 02,50gr Gordura 2 Colheres de Azeite ----------- 250 Kcal --- 00,00gr Proteína --- 00,00gr Carboidrato --- 28,00gr Gordura
|22:30| Antes de dormir (142 Kcal --- 09,56g Proteína --- 15,52gr Carboidrato --- 02,64gr Gordura) 2 Unidades Castanha do Pará ----- 52 Kcal --- 00,56gr Proteína --- 00,52gr Carboidrato --- 02,64gr Gordura 1 Copo 300mL Leite Desnatado --- 90 Kcal --- 09,00gr Proteína --- 15,00gr Carboidratos --- 00,00gr Gordura
