Dieta Mascuilina

Janeiro Fevereiro
Seg Ter Qua Qui Sex Sb Dom Seg Ter Qua

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Abril
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Julho
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Fevereiro Maro
Qui Sex Sb Dom Seg Ter Qua Qui Sex Sb
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Maio Junho
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Agosto Setembro
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Novembro Dezembro
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Gasto Calrico Dirio Fator de Atividade (FA)
Peso 55 Kilos Sedentrio 1.0
Altura 165 Centimetros Super Levemente Ativo 1.2
Idade 22 Anos Levemente Ativo 1.4
FA 1.6 Coeficiente Moderadamente Ativo 1.6
GCD 2397 Kcals Altamente Ativo 1.8
Extremamente Ativo 2.0
OBS: O Gasto Calorico Diario calculado aqui um valor aproximado.

ON 0
Meal 01 6:00 Meal 02 9:00 Meal 03 11:00
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Meal 04 13:00:00 AMMeal 00 15:00:00 AMMeal 00 18:00:00 AM
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Meal 00 20:30:00 AM0 0:00 Meal 00 0:00
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
OFF #REF!
#REF! #REF! #REF! #REF! #REF! #REF!
Carbs Protein
Arroz Parboilisado [Cru] Peito de Frango [Cru]
Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat Mono Poli
% 6.0 74.0 2.6 % 21.5 0.0 3.0 1.1 1.3
10 0.6 7.4 0.3 0.0 0.0 0.0 10 2.2 0.0 0.3 0.1 0.1 0.0
Macarrao Caseiro - Dona Benta [Cru] Peito de Frango [Cozido]

% 10.8 76.3 1.6 0.4 % 31.5 0.0 3.2 1.1 1.3
10 1.1 7.6 0.2 0.0 0.0 0.0 10 3.2 0.0 0.3 0.1 0.1 0.0
Farinha de Aveia Patinho [Cru]

% 14.9 67.0 7.0 0.0 0.0 0.0 % 21.7 0.0 4.5 2.0 1.9 0.2
10 1.5 6.7 0.7 0.0 0.0 0.0 10 2.2 0.0 0.5 0.2 0.2 0.0
Aveia - Flocos, Crua Contra File [Cru]

% 13.9 66.6 8.5 0.0 0.0 0.0 % 24.0 0.0 6.0 2.7 2.6 0.1
10 1.4 6.7 0.9 0.0 0.0 0.0 10 2.4 0.0 0.6 0.3 0.3 0.0
Iogurte Desnatado Smoothie Ovo (1 Ovo Inteiro = 50g)

% 5.5 4.0 0.0 0.0 0.0 0.0 % 13.0 1.6 8.9 2.6 3.6 1.2
10 0.6 0.4 0.0 0.0 0.0 0.0 10 1.3 0.2 0.9 0.3 0.4 0.1
Clara de Ovo (1 Clara de Ovo = 33g)

% % 9.9 0.0 0.0 0.0 0.0 0.0
10 0.0 0.0 0.0 0.0 0.0 0.0 10 1.0 0.0 0.0 0.0 0.0 0.0
% %
10 0.0 0.0 0.0 0.0 0.0 0.0 10 0.0 0.0 0.0 0.0 0.0 0.0
% 6.0 74.0 2.6 0.0 0.0 0.0 %
10 0.6 7.4 0.3 0.0 0.0 0.0 10 0.0 0.0 0.0 0.0 0.0 0.0
Fat Suple
Azeite de Oliva Extra Virgem (ml) Whey Glanbia - Avonlac282
Prot Carbs Fat Sat Mono Poli Prot Carbs Fat Sat
% 0.0 0.0 92.3 13.8 69.7 8.8 % 77.0 10.0 6.3 3.5
10 0.0 0.0 9.2 1.4 7.0 0.9 10 7.7 1.0 0.6 0.4
Oleo de Coco Extra Virgem (ml) Albumina Salto's

% 0.0 0.0 92.3 86.1 5.4 1.5 % 84.0 5.0 0.0 0.0
10 0.0 0.0 9.2 8.6 0.5 0.2 10 8.4 0.5 0.0 0.0
Castanha do Brasil/Para Whey Glanbia - Provon292

% 14.5 15.1 63.5 15.3 27.4 21.0 % 88.0 2.0 0.8 0.3
10 1.5 1.5 6.4 1.5 2.7 2.1 10 8.8 0.2 0.1 0.0
Amendoim - Grao Cru

% 27.2 20.3 43.9 8.7 17.2 16.2 % 0.0 0.0 0.0 0.0
10 2.7 2.0 4.4 0.9 1.7 1.6 10 0.0 0.0 0.0 0.0
% % 0.0 0.0 0.0 0.0
10 0.0 0.0 0.0 0.0 0.0 0.0 10 0.0 0.0 0.0 0.0
% % 0.0 0.0 0.0 0.0
10 0.0 0.0 0.0 0.0 0.0 0.0 10 0.0 0.0 0.0 0.0
% % 0.0 0.0 0.0 0.0
10 0.0 0.0 0.0 0.0 0.0 0.0 10 0.0 0.0 0.0 0.0
% % 0.0 0.0 0.0 0.0
10 0.0 0.0 0.0 0.0 0.0 0.0 10 0.0 0.0 0.0 0.0
Mono Poli BCAA Leuc Iso Val Gluta
1.2 1.6 22.7 10.5 5.9 6.3 18.8
0.1 0.2 2.3 1.1 0.6 0.6 1.9

0.0 0.0 17.7 7.4 5.8 4.5 11.8
0.0 0.0 1.8 0.7 0.6 0.5 1.2

0.3 0.2 22.9 10.7 6.8 5.4 17.5
0.0 0.0 2.3 1.1 0.7 0.5 1.8

0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0

Alimento IG Alimento IG Alimento IG
Glicose 138 Arroz integral 79 Iogurte c/ Sacarose 48

Dextrose 138 Pipoca 79 Leite Desnatado 46
Maltodextrina 137 Aveia 78 Feijo Manteiga 44
Batata cozida 121 Batata Doce 77 Leite integral 39
Corn Flakes 119 Kiwi 75 Lentilhas 38
Tapioca 115 Suco de laranja 74 Frutose 32
Batata frita 107 Inhame 73 Iogurte s/ Sacarose 27
Trigo cozido 105 Feijo cozido 69 Feijo de soja 23
Mel 104 Arroz parboilizado 68 Amendoim 21
Po branco 101 Ervilhas 68
Crackers 99 Lactose 65
Farinha de trigo 99 Laranja 62
Milho 98 All Bran 60
Cuscus 93 Spaguete 59
Biscoitos 90 Pra 54
Bolos 87 Sopa de tomate 54
Mingau de aveia 87 Ma 52
Sacarose 87
Sorvete 84
Chocolate 84
Banana 83
Arroz branco 81
Musli 80
Manga 80
Alimento VB Suplemento VB
Ovo (Inteiro) 100 Whey Protein Isolate 159

Clara do Ovo (Albumina) 88 Whey Protein Concentrate 104
Frango / Peru 79 Albumina 88
Peixe 70 Casein (Calcium Caseinate 77
Carne Vermelha (Magra) 69 Soy 74
Leite de Vaca 60
7:00 Meal 01 10:00 Meal 02
Ptn (A) Ptn (V) Carb Fat Ptn (A) Ptn (V) Carb
100g batata doce 0.6 18.4 0.1 8 colheres tapioca 2 64
150g frango 48 3.2 150g frango 48
kcals (g) 48.6 0 18.4 3.3 kcals (g) 50 0 64

297.7 (kcal) 194.4 0 73.6 29.7 492 (kcal) 200 0 256
13:00:00 AM Meal 04 15:00:00 AM Meal 00

5 colheres arroz integral 2.6 25.8 1 2 frutas 6.7 10
100g macarro integral 5.86 29.19 0.6 4 colheres aveia 8.6 34
150g frango 48 3.2
salada a vontade
kcals (g) 56.46 0 54.99 4.8 kcals (g) 15.3 0 44

489 (kcal) 226 0 220 43.2 276.8 (kcal) 61.2 0 176
20:30:00 AM Meal 00 0:00 Meal 00

8 colheres tapioca 2 64 0.8 2 colheres pasta de amendoim 8.4 2.8
150g frango 48 3.2 2 scoops whey 23 1.9
2 colheres requeijao light 3.2 2.8 7.6
kcals (g) 53.2 0 66.8 11.6 kcals (g) 31.4 0 4.7

584.4 (kcal) 212.8 0 267.2 104.4 277.6 (kcal) 125.6 0 18.8
11:00 Meal 03 OFF G % Kcal
Fat Ptn (A) Ptn (V) Carb Fat Protein (A) 303.56 45 1214
0.8 2 colheres pasta de amendoim Protein (V) 0 - 0
3.2 Carbs 271.29 40 1085
Fat 46.2 15 416
Total 2715
Excedente 318
Protein e Carb / Kg
4 kcals (g) 0 0 0 0 Protein(A) 3.00 g/kg 165
36 0 (kcal) 0 0 0 0 Carbs 1.50 g/kg 83
18:00:00 AM Meal 00 Diviso de Macronutrientes por Refeio

Fat Ptn (A) Ptn (V) Carb Fat Macro g total meals g/meal
100g batata doce 0.6 18.4 0.1 Protein(A) 165 7 24
4.4 150g frango 48 3.2 Carbs 83 4 21
Fat 115 3 38
4.4 kcals (g) 48.6 0 18.4 3.3

39.6 297.7 (kcal) 194.4 0 73.6 29.7
0:00 Meal 00
Fat Ptn (A) Ptn (V) Carb Fat
14.8
14.8 kcals (g) 0 0 0 0

133.2 0 (kcal) 0 0 0 0
g/kg
5.5
---
4.9
0.8
kcals
kcals
139
189
es por Refeio
40g Whey R$ 1.40

40g Malto R$ 0.40
40g Dext R$ 0.50
5g Crea R$ 0.40
6:00 Meal 01 9:00 Meal 02
kcals (g) 0 0 0 0 kcals (g) 0 0 0

0 (kcal) 0 0 0 0 0 (kcal) 0 0 0
13:00:00 AM Meal 04 15:00:00 AM Meal 00

kcals (g) 0 0 0 0 kcals (g) 0 0 0

0 (kcal) 0 0 0 0 0 (kcal) 0 0 0
20:30:00 AM Meal 00 0:00 Meal 00

kcals (g) 0 0 0 0 kcals (g) 0 0 0

0 (kcal) 0 0 0 0 0 (kcal) 0 0 0
Fat Ptn (A) Ptn (V) Carb Fat Protein (A) 0 ### 0
Protein (V) 0 ### 0
Carbs 0 ### 0
Fat 0 ### 0
Total 0
Excedente -2397
Protein e Carb / Kg
0 0 (kcal) 0 0 0 0 Carbs 2.00 g/kg 110

Protein(A) 165 7 24
Carbs 110 4 28
Fat 115 3 38
0 kcals (g) 0 0 0 0
0 0 (kcal) 0 0 0 0
0:00 Meal 00
0 kcals (g) 0 0 0 0
0 0 (kcal) 0 0 0 0
g/kg
0.0
---
0.0
0.0
kcals
kcals
-165
-110
es por Refeio
40g Whey R$ 1.40

40g Malto R$ 0.40
40g Dext R$ 0.50
5g Crea R$ 0.40
6:00 Meal 01 9:00 Meal 02
kcals (g) 0 0 0 0 kcals (g) 0 0 0

0 (kcal) 0 0 0 0 0 (kcal) 0 0 0
13:00:00 AM Meal 04 15:00:00 AM Meal 00

kcals (g) 0 0 0 0 kcals (g) 0 0 0

0 (kcal) 0 0 0 0 0 (kcal) 0 0 0
20:30:00 AM Meal 00 0:00 Meal 00

kcals (g) 0 0 0 0 kcals (g) 0 0 0

0 (kcal) 0 0 0 0 0 (kcal) 0 0 0
Fat Ptn (A) Ptn (V) Carb Fat Protein (A) 0 ### 0
Protein (V) 0 ### 0
Carbs 0 ### 0
Fat 0 ### 0
Total 0
Excedente -2397
Protein e Carb / Kg
0 0 (kcal) 0 0 0 0 Carbs 1.00 g/kg 55

Protein(A) 165 7 24
Carbs 55 4 14
Fat 115 3 38
0 kcals (g) 0 0 0 0
0 0 (kcal) 0 0 0 0
0:00 Meal 00
0 kcals (g) 0 0 0 0
0 0 (kcal) 0 0 0 0
g/kg
0.0
---
0.0
0.0
kcals
kcals
-165
-55
es por Refeio
40g Whey R$ 1.40

40g Malto R$ 0.40
40g Dext R$ 0.50
5g Crea R$ 0.40

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Dieta Mascuilina

Hochgeladen von

Copyright:

Verfügbare Formate

Janeiro Fevereiro

Seg Ter Qua Qui Sex Sb Dom Seg Ter Qua

OBS: O Gasto Calorico Diario calculado aqui um valor aproximado.

Macarrao Caseiro - Dona Benta [Cru] Peito de Frango [Cozido]

Farinha de Aveia Patinho [Cru]

Aveia - Flocos, Crua Contra File [Cru]

Iogurte Desnatado Smoothie Ovo (1 Ovo Inteiro = 50g)

Clara de Ovo (1 Clara de Ovo = 33g)

Oleo de Coco Extra Virgem (ml) Albumina Salto's

Castanha do Brasil/Para Whey Glanbia - Provon292

Amendoim - Grao Cru

0.1 0.2 2.3 1.1 0.6 0.6 1.9

Mono Poli BCAA Leuc Iso Val Gluta

0.0 0.0 1.8 0.7 0.6 0.5 1.2

Mono Poli BCAA Leuc Iso Val Gluta

0.0 0.0 2.3 1.1 0.7 0.5 1.8

Mono Poli BCAA Leuc Iso Val Gluta

0.0 0.0 0.0 0.0 0.0 0.0 0.0

Mono Poli BCAA Leuc Iso Val Gluta

0.0 0.0 0.0 0.0 0.0 0.0 0.0

Mono Poli BCAA Leuc Iso Val Gluta

0.0 0.0 0.0 0.0 0.0 0.0 0.0

Mono Poli BCAA Leuc Iso Val Gluta

0.0 0.0 0.0 0.0 0.0 0.0 0.0

Mono Poli BCAA Leuc Iso Val Gluta

0.0 0.0 0.0 0.0 0.0 0.0 0.0

Glicose 138 Arroz integral 79 Iogurte c/ Sacarose 48

Ovo (Inteiro) 100 Whey Protein Isolate 159

kcals (g) 48.6 0 18.4 3.3 kcals (g) 50 0 64

13:00:00 AM Meal 04 15:00:00 AM Meal 00

kcals (g) 56.46 0 54.99 4.8 kcals (g) 15.3 0 44

20:30:00 AM Meal 00 0:00 Meal 00

kcals (g) 53.2 0 66.8 11.6 kcals (g) 31.4 0 4.7

18:00:00 AM Meal 00 Diviso de Macronutrientes por Refeio

4.4 kcals (g) 48.6 0 18.4 3.3

14.8 kcals (g) 0 0 0 0

40g Whey R$ 1.40

kcals (g) 0 0 0 0 kcals (g) 0 0 0

13:00:00 AM Meal 04 15:00:00 AM Meal 00

kcals (g) 0 0 0 0 kcals (g) 0 0 0

20:30:00 AM Meal 00 0:00 Meal 00

kcals (g) 0 0 0 0 kcals (g) 0 0 0

18:00:00 AM Meal 00 Diviso de Macronutrientes por Refeio

40g Whey R$ 1.40

kcals (g) 0 0 0 0 kcals (g) 0 0 0

13:00:00 AM Meal 04 15:00:00 AM Meal 00

kcals (g) 0 0 0 0 kcals (g) 0 0 0

20:30:00 AM Meal 00 0:00 Meal 00

kcals (g) 0 0 0 0 kcals (g) 0 0 0

18:00:00 AM Meal 00 Diviso de Macronutrientes por Refeio

40g Whey R$ 1.40

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