Avaliação De Dieta Bulking

[Lucas Bitte]

Altura: 175cm

Peso: 57kg

BF: ?

Medidas: ?

Objetivo da dieta: Bulking (ganho de massa muscular)

===========Lanche 1 (7:00~7:10)===========

-Leite UHT Integral CAPEL (200ml)~(5.8prot)~(9.4carb)~(115kcal)~(6.2gord)

-Pão de Forma NossaQPão (4 fatias 120g)~(18prot)~(112carb)~(592kcal)~(7.6gord)

-Queijo (2 fatias 60g)~(18,6prot)~(0,6carb)~(223,8kcal)~(16.8gord)

--------

===========Lanche 2 (8:20~8:40)===========

-Biscoito Clube Social (2.1prot)~(17carb)~(120kcal)~(4.8gord)

-Leite UHT Integral CAPEL (200ml)~(5.8prot)~(9.4carb)~(115kcal)~(6.2gord)

--------

==========Lanche 3 (11:10~11:30)==========

-Arroz (100g)~(2prot)~(24carb)~(109kcal)

-Feijão (60g)~(5.4prot)~(15,6carb)~(84,6kcal)

-Carne/Peixe (100g)~(18prot)~(108,6kcal)~(5gord)

-Farinha (30g)~(4,8prot)~(17.4carb)~(101,7kcal)

-Tomate/Cenoura (30g)~(0,616prot)~(3.3carb)~(13,5kcal)

-Beterraba (100g)~(1prot)~(10carb)~(44kcal)

-Sobremesa (200kcal)

-Suco Laranja (200g)~(2prot)~(26carb)~(128kcal)

--------

==========Lanche 4 (14:50~15:10)==========

-Pão de Forma NossaQPão (2 fatias 60g)~(9prot)~(56carb)~(296kcal)~(3.8gord)

-Leite UHT Integral CAPEL (200ml)~(5.8prot)~(9.4carb)~(115kcal)~(6.2gord)

--------

==========Lanche 5 (17:50~18:10)==========

-Arroz (100g)~(2prot)~(24carb)~(109kcal)

-Feijão (60g)~(5.4prot)~(15,6carb)~(84,6kcal)

-Carne/Peixe (100g)~(18prot)~(108,6kcal)~(5gord)

-Farinha (30g)~(4,8prot)~(17.4carb)~(101,7kcal)

-Ovos cozido (2 ovos)~(11,52prot)~(1carb)~(141,76kcal)~(10,36gord)

--------

==========Pré Treino (18:30~18:40)==========

-Massa Hipercalorica c/ fruta (banana)~(17prot)~(112carb)~(527kcal)~(1,2gord)

==========Treino (19:20~20:20)==========

-Bulking

==========Pós Treino (20:30)==========

-Whey Protein~(23prot)~(3,1carb)~(121kcal)~(2gord)

-Malto dextrose

-Iorgute (100ml)~(5,73prot)~(7,49carb)~(55,7kcal)

==========Lanche 6 (22:00)==========

-Hora do lixo

==========Pré Sono (23:30)==========

-Albumina~(11prot)~(1carb)~(54kcal)

==========Sono (23:40~6h40)=========

-----------------------------------TOTAL---------------------------------------

Proteínas: 197,35g / Carboidratos:500,29g / Calorias: 3669,56 / Gorduras: 75,16g

Consumo atual diário(antes da dieta): Prot67,6 carb216 kcal1519