Dieta Bulking Avl

[nariz 26]

Altura:1,67
Peso:55
Objetivo da dieta: bulking

Treino:muay thai e jiu jitsu e treino a semana inteira

Ref 1 6:00 kcals carb prot fat

2 colheres de Nescau 74 17g 0 0

2 Bananas 210 60g 2 1

250ml Leite 220 18g 12g 12g

30g Aveia 133 22 4g 4g

20g Albulmina 100 6 20g 0

Total: 737 117g 35g 16g

Ref 2 9:30 kcals carb prot fat

2 Bolacha pitstop 254 34g 8 8

1 Barra nutry 120 16g 1g 1g

Total: 374 50g 9g 9g

Ref 3 13:00 kcals carb prot fat

200g Feijao 630 90g 42g 2g

200g Arroz 676 152 2 0

100g Frango 100g 0g 22g 3g

1colher Sopa Azeite 120 2 1 12

Total: 1606 242g 64g 17g

Ref 4 16:00 kcals carb prot fat

Whey goldstandard 120 3 22g 0

30g Malto 150 30g 0 0

Ref pós liqud 16:40

Macarrao 80g 210 60g 8g 2

2 Bananas 200 60g 1 0

Total: 680 153g 30gg 2

Ref 5 19:00 kcals carb prot fat

200g Feijao 630 90g 42g 2g

200g Arroz 676 152 2 0

100g Frango 100g 0g 22g 3g

1colher Sopa Azeite 120 2 1 12

Total: 1606 242g 64g 17g

Ref 6 19:00 kcals carb prot fat

30g Albulmina 150g 4g 30g 1

Azeite 120 1 g 1 g 12g

Total: 270 5g 31g 14g

Total Tudo 5273 Kcals 809carb 233Prot 61 gord

Treino Muay thasi ter e quin e jiutsu seg qua e sexta

Muay thai as 14:30 ate 15:30 dae eu treino

Jiu jitsu das 18:00 ate as 19:00

Academia todo dia seg qua e sextz fasso 14:30 e nas ter e quint faco dps do muay thai

Tenho 8 meses de treino e tenho 16 anos

Obrigado valeu

ah si8m na ref 2 n posso comer coisa boa pois to no meu colegio dae fode