Avaliacao Carb Cycling

[leoh]

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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