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Altura: 160 m Peso: 55,7 kg Objetivo da Dieta: Ganho de massa magra Café da manhã - 7h 2 unid .Claras de ovos= Kcal, 34 / Carb, 0,48g / Prot, 7,2g / Gord, 0,12g 30 g de Aveia em flocos= Kcal, 104 / Carb, 17g / Prot, 4,3g / Gord, 2,2g 200 ml Leite desnatado= Kcal, 69 / Carb, 10g / Prot, 6,7g / Gord, 0g 1 unid. Banana média= Kcal, 58 / Carb, 14,85g / Prot, 0,71g / Gord, 0,21g 1 Fatia de pão integral= Kcal, 68 / Carb, 12,27g / Prot, 2,37g / Gord, 1,07g 30g de queijo coalho= Kcal, 107 / Carb, 0,45g / Prot, 7,09g / Gord, 8,48g Total = Kcal, 440 / Carb, 55,05g / Prot, 28,37g / Gord, 12,0g Lanche - 9h30 1 unid. Banana média= Kcal, 58 / Carb, 14,85g / Prot, 0,71g / Gord, 0,21g 40 g de granola = Kcal, 148 / Carb, 27g / Prot, 4,2g / Gord, 2,5g Total = Kcal, 206/ Carb, 41,85g / Prot, 4,91g / Gord, 2,71g Almoço - 12 h Salada 100g – Arroz = Kcal, 110 / Carb, 25g / Prot, 2,5g / Gord, 0,5g 100g – Feijão = Kcal, 340 / Carb, 60g / Prot, 20g / Gord, 2g 100g – Carne = Kcal, 285 / Carb, 0g / Prot, 16g / Gord, 24,5g Total = Kcal, 735 / Carb, 85g / Prot, 38,5g / Gord, 27g Lanche - Pré Treino - 15:30 h Chá ou café 2 Fatias de pão integral = Kcal, 156 / Carb, 28g / Prot, 6g / Gord, 1,6g 30g de queijo coalho= Kcal, 107 / Carb, 0,45g / Prot, 7,09g / Gord, 8,48g 22g de Paçoca de amendoin diet= Kcal, 115 / Carb, 9,9g / Prot, 4,2g / Gord, 6,5g Total = Kcal, 378/ Carb, 38,35g / Prot, 17,2g / Gord, 16,58g / Pós Treino - 18:30 h 30 g Whey = Kcal, 122 / Carb, 2,0g / Prot, 24g / Gord, 2,0g Total = Kcal, 122 / Carb, 2,0g / Prot, 24g / Gord, 2,0 Jantar - 20 h 100g – Arroz = Kcal, 110 / Carb, 25g / Prot, 2,5g / Gord, 0,5g 100g – Feijão = Kcal, 340 / Carb, 60g / Prot, 20g / Gord, 2g 1 Clara = Kcal, 17 / Carb, 0,24g / Prot, 3,6g / Gord, 0,06g 50g – Carne = Kcal, 142,5 / Carb, 0g / Prot, 8g / Gord, 12,2g Total = Kcal, 609,5 / Carb, 85,24g / Prot, 34,1g / Gord, 22,7g / Ceia - 23 h 200 ml Leite desnatado= Kcal, 69 / Carb, 10g / Prot, 6,7g / Gord, 0g 15 g Whey = Kcal, 61 / Carb, 1,0g / Prot, 12g / Gord, 1,0g Total = Kcal, 130 / Carb, 11g / Prot, 18,7g / Gord, 1,0g Total de Calorias = 2620,5 Total de Carboidratos = 318,49g Total de Proteinas = 165,78g Total de Gorduras = 83,99g Consumo de água = 3000ml/dia Treino: http://www.hipertrofia.org/forum/topic/145777-avaliem-meu-treino/