Peso: 72kg
BF: 14%
altura: 177cm
Treino: 6 meses sério
Objetivo: Cutting
Gasto Calórico: 2349,6 kcal
NORMAL CARB:
Prot: 200g
Carb: 199g
Gord: 84g
--------------------------------
Ref. 1 (acordar)
carb: 49,75g
prot: 28g
100g Banana D'agua # 22g CARBO
40g Aveia # 22,8g CARBO/5,6g PROT/2,8 GORD
125ml Leite desnt. # 5g CARBO/3,75g PROT
80g Peito de Peru # 0g CARBO/16,8g PROT
Kcal: 312
--------------------------------
Ref. 2 (10:00)
prot: 28g
gord: 21g
21ml Oleo de Canola # 21g GORD
120g Atum Light # 22,8g PROT
kcal: 301
--------------------------------
Ref. 3 (12:30)
prot: 28g
gord: 21g
90g Peito de Frango # 28g PROT/3,6g GORD
18ml Oleo de Canola # 18g GORDSalada Verde
Salada Verde
kcal: 301
--------------------------------
Ref. 4 (15:30)
prot: 28g
gord: 21g
200g Ovo # 26g PROT/24g GORD
Salada Verde
kcal: 301
--------------------------------
Ref. 5 (pós-treino imediato - 18:00)
carb: 99,5g
prot: 28g
35g Whey # 7g CARB/23,8g PROT
70g Malto/Dex # 70g CARB
50g Pao Integral # 20g CARB/7g PROT
kcal: 511,2
-------------------------------
Ref. 6 (19:00)
carb: 49,75g
prot: 28g
90g Peito de Frango # 0g CARB/28g PROT/3,6g GORD
200g Arroz Integral # 50g CARB/6g PROT/2g GORD
kcal: 312
-------------------------------
Ref. 7 (22:00)
prot: 28g
gord: 21g
100g Ovo # 13g PROT/12g GORD
80g Atum Light # 15g PROT
9ml Oleo de Canola # 9G GORD
kcal: 301
=============================================
HIGH CARB:
Prot: 238g
Carb: 249g
Gord: 66,8g
--------------------------------
Ref. 1 (acordar)
carb: 62,25g
prot: 28g
100g Banana D'agua # 22g CARBO
60g Aveia # 34g CARBO/8,4g PROT/4,2 GORD
125ml Leite desnt. # 5g CARBO/3,75g PROT
60g Peito de Peru # 0g CARBO/12,6g PROT
Kcal: 361
--------------------------------
Ref. 2 (10:00)
prot: 28g
gord: 21g
21ml Oleo de Canola # 21g GORD
120g Atum Light # 22,8g PROT
kcal: 301
--------------------------------
Ref. 3 (12:30)
prot: 28g
gord: 21g
90g Peito de Frango # 28g PROT/3,6g GORD
18ml Oleo de Canola # 18g GORDSalada Verde
Salada Verde
kcal: 301
--------------------------------
Ref. 4 (15:30)
prot: 28g
gord: 21g
200g Ovo # 26g PROT/24g GORD
Salada Verde
kcal: 301
--------------------------------
Ref. 5 (pós-treino imediato - 18:00)
carb: 124,5g
prot: 28g
30g Whey # 6g CARB/20,4g PROT
70g Malto/Dex # 70g CARB
125g Pao Integral # 50g CARB/17,5g PROT
kcal: 610
-------------------------------
Ref. 6 (19:00)
carb: 62,25g
prot: 28g
60g Peito de Frango # 0g CARB/18,6g PROT/2,4g GORD
200g Arroz Integral # 50g CARB/6g PROT/2g GORD
50g Feijao Preto # 12g CARB/4,5g PROT
kcal: 361
-------------------------------
Ref. 7 (22:00)
prot: 28g
gord: 21g
100g Ovo # 13g PROT/12g GORD
80g Atum Light # 15g PROT
9ml Oleo de Canola # 9G GORD
kcal: 301
====================================
Low Carb:
Prot: 238g
Carb: 149g
Gord: 66,8g
--------------------------------
Ref. 1 (acordar)
carb: 37,25g
prot: 28g
60g Aveia # 34,2g CARBO/8,4g PROT/4,2 GORD
125ml Leite desnt. # 5g CARBO/3,75g PROT
80g Peito de Peru # 0g CARBO/16,8g PROT
Kcal: 261
--------------------------------
Ref. 2 (10:00)
prot: 28g
gord: 21g
21ml Oleo de Canola # 21g GORD
120g Atum Light # 22,8g PROT
kcal: 301
--------------------------------
Ref. 3 (12:30)
prot: 28g
gord: 21g
90g Peito de Frango # 28g PROT/3,6g GORD
18ml Oleo de Canola # 18g GORDSalada Verde
Salada Verde
kcal: 301
--------------------------------
Ref. 4 (15:30)
prot: 28g
gord: 21g
200g Ovo # 26g PROT/24g GORD
Salada Verde
kcal: 301
--------------------------------
Ref. 5 (pós-treino imediato - 18:00)
carb: 74,5g
prot: 28g
40g Whey # 8g CARB/27,2g PROT
70g Malto/Dex # 70g CARB
kcal: 410
-------------------------------
Ref. 6 (19:00)
carb: 37,25g
prot: 28g
90g Peito de Frango # 0g CARB/28g PROT/3,6g GORD
150g Arroz Integral # 37,5g CARB/4,5g PROT/1,5g GORD
kcal: 261
-------------------------------
Ref. 7 (22:00)
prot: 28g
gord: 21g
100g Ovo # 13g PROT/12g GORD
80g Atum Light # 15g PROT
9ml Oleo de Canola # 9G GORD
kcal: 301
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